Pulogalamu Yambiri Yopuma Kulemera kwa Masabata 4

Ngati mukufuna kutaya kulemera kwakukulu , mukudziwa kuti mukuyenera kuchita zinthu ziwiri zofunika: kuchita masewera olimbitsa thupi ndikudya zakudya zathanzi, zochepa .

Koma, kodi mukufunikira kuchita masewera olimbitsa thupi ati ? Kawirikawiri, ndizoposa momwe mumaganizira. Kuchokera kulemera kwa thupi, American College of Sports Medicine imalimbikitsa kukhala ndi masewera olimbitsa thupi 200-300 mlungu uliwonse kuti muchepetse thupi, ndipo osasintha kadyedwe kanu, komwe kumatanthawuza pafupifupi mphindi 30-60 zochita masewera olimbitsa thupi tsiku ndi tsiku.

Ndilo tanthauzo labwino kwambiri, kotero inu mukhoza kudabwa kuti ntchito zomwezo zikuwoneka bwanji. Limenelo ndilo funso la Mapulogalamu Okhudzana ndi Kutaya Kwambiri kwa Masabata 4-Sabata, akukupatsani inu masabata anayi apamwamba kwambiri, mapulogalamu apamwamba omwe angakuthandizeni kumanga nyonga ndi kupirira, ndi kulemera.

Dzina la pulojekitiyi likunena kuti zonse-zolimba kwambiri, zopambana kwambiri za cardio, maphunziro amphamvu, ndi maphunziro a dera.

Ngati mukuchita pulogalamuyi, muyenera kukhala odziwa bwino masewera olimbitsa thupi ndipo muli ndi miyezi isanu ndi umodzi yokhazikika yochita masewera olimbitsa thupi pansi pa lamba lanu. Ngati ndinu woyamba, ndikukulimbikitsani kuti mukhale ndi pulojekiti yowonjezera kuti thupi lanu lizolowere kuchita masewera olimbitsa thupi musanayese kuyesera.

Zimene Mukufunikira

• Makina a cardio kapena ntchito yomwe mumaikonda yomwe mungachite kwa mphindi 30-45
• Masewera ochepa chabe-5-40 lbs.
• Mpira wa masewera olimbitsa thupi
• A band anti
• Chikwama
• Wophunzitsa ndalama za BOSU. Mukhozanso kutengera gawo kapena kusuntha pansi.

• Mpira wa mankhwala
• Masiku asanu ndi limodzi ndi mphindi makumi atatu ndi makumi asanu ndi limodzi mphambu makumi asanu ndi limodzi (60) pa tsiku lirilonse kuti mutsirizitse ntchito yanu

Mwachidule

• Mlungu 1 : Sabata yanu yoyamba imayamba ndi masiku asanu ndi limodzi ochita masewera olimbitsa thupi ndi kusanganikirana kwa mtima wa cardio, kuphunzitsa thupi lonse, kuthamanga kwambiri kwa cardio ndi pakati, ndi kusinthasintha ntchito.
• Mlungu Wachiwiri : Sabata ino imayambitsa ndondomeko yosiyana ndi ntchito zatsopano zatsopano. Mvetserani thupi lanu ndipo muzipuma masiku owonjezera.

• Mlungu 3 : Sabata ino ndi ofanana ndi sabata yatha, kotero palibe chosiyana ... ndikugwira ntchito zovuta kuti ndikuthandizeni kupeza zoyenera komanso zotentha. Samalani momwe mumamverera sabata ino popeza ntchito zambiri zowonjezereka zingapangitse kuti mukhale okhumudwa kapena oponderezedwa .
• Sabata 4 : Kwa sabata lanu lotsiriza, mudzakhala ndi gawo limodzi lopuma, kuphatikizapo tsiku lina lopumula sabata ino, chinthu chomwe chili choyenerera ngati mutatsiriza ntchito yonse. Ziribe kanthu kuti mwatsiriza kangati, dzipatseni mphoto chifukwa chogwira ntchito mwakhama.

Malangizo Othandiza Kugwira Ntchito Zabwino

• Pangani ntchitoyi kwa inu : Iyi ndi nthawi yolimbikira kwambiri, choncho pitirizani masiku opumula ndikupuma ntchito ngati mukufuna. Ndi bwino kwambiri kukhala pa sabata imodzi kwa kanthawi kusiyana ndi kusunthira ngati ndizo zomwe mukufunikira kuchita bwino. Pangani ndondomekoyi ndikugwira ntchito ndi moyo wanu komanso msinkhu wanu
• Onani dokotala wanu ngati muli ndi matenda, matenda kapena kuvulala
• Pewani ntchito zanu ngati muli ndi zinthu zina zomwe mumakonda