Pezani chifukwa chake kuzizira ndikofunikira kwa thupi labwino
Kuzizira pansi ndi gawo lofunika kwambiri pa ntchito yanu. Kuzizira pansi kumatha kwa mphindi zitatu mpaka 10 ndipo kumaphatikizapo kusiyana kwakukulu kapena kusinthasintha kwa kayendetsedwe kanu komwe munachita panthawi yopuma. Cholinga chozizira pambuyo pa kuchita masewera olimbitsa thupi ndi kulola kuti mtima wanu ukhale ndi mpweya ndi kupuma kubwereranso, kuchepetsa kuphatikizana kapena kupweteka kwa thupi ndikulimbikitsana.
Zopindulitsa Zofunika Kwambiri
Mutha kuyesedwa kuti mutuluke posachedwa ndikugwira ntchito, koma pali zifukwa zingapo zomwe kuzizira ndikofunika.
- Amalola mtima kuyenda kuti mubwerenso mwachibadwa. Machitidwe ambiri amachititsa kuti mtima wanu uwonjezeke. Zochita zolimbitsa thupi , zomwe zimatchedwanso kuti aerobic zochitika, zingakule kwambiri mtima wanu kwambiri. Pamapeto pake, mumafuna kuthamanga mtima kwanu kubwerera pang'onopang'ono. Izi zimakuthandizani kupeŵa kumutu kapena kumverera kofooka.
- Pang'onopang'ono amapuma kupuma. Pamene chiwerengero cha mtima wanu chimakula ndi kuchita masewera olimbitsa thupi, kupuma kwanu kumakhala kozama. Ichi ndi chizindikiro chakuti mukugwira ntchito mwakhama ndikuwotcha kwambiri ma calories ndi masewera olimbitsa thupi . Kuzizira kumapangitsa kuti mpweya wanu ubwerere pang'onopang'ono muyeso womwe unali nawo musanayambe ntchito yanu.
- Amathandiza kuchepetsa kupweteka kwa minofu. Zimakhala zovuta kuti mumve zovuta kapena zowawa mutatha kuchita masewera olimbitsa thupi. Kuchita maseŵera olimbitsa thupi kungathandize thupi lanu kukhala bwino m'maola ndi masiku akutsatirani.
- Kupumula kokwanira. Imodzi mwa mapindu ofunikira kwambiri pakuchita masewera olimbitsa thupi ndikulingalira bwino. Kuzizira kwanu ndi mwayi waukulu kuti muganizire zomwe mwakwanitsa ndikudzipereka nokha chifukwa chogwira ntchito mwakhama. Izi zingalimbikitse kukhala osangalala komanso kukhala ndi moyo wabwino.
Kodi Mungatani Kuti Muzikonda?
Njira yomwe mumapangidwira nthawi zambiri imadalira mtundu wa masewera olimbitsa thupi amene munachita mukamaphunzira. Ambiri amazizira otsirizira amatha mphindi zitatu mpaka 10 ndikuphatikizapo kuyenda pang'onopang'ono, maulendo apang'ono ndi machitidwe otambasula .
Mwachitsanzo, kuti muzizizira pambuyo muthamanga mukhoza kuyenda mwamsanga kwa mphindi 2-3, ndiye pang'onopang'ono muyambe kuyenda mofulumira.
Pa mapeto a kuyenda kwanu, mungathe kuimirira mwakuya kuti muwonjezere kayendetsedwe kake m'misendo yomwe mwangoyamba kugwira ntchito. Kenaka potsirizira pake mutsirizitse ozizira anu pansi ndi kukhala pansi kuti mukhale osinthasintha mu thupi lonse ndi kulimbikitsa kumasuka.
Ngati ntchito yanu ikuphatikizapo kuphunzitsa mphamvu , mphamvu yanu yozizira ingaphatikizepo thupi lonse lokhazikika kuti muwonjezere kayendetsedwe kake m'magulu omwe munagwira ntchito. Mufuna kukhala osamala kwambiri kuti mutambasule ziwalo zomwe mwangoyamba kugwira ntchito. Kotero ngati inu mumapanga mapulogalamu ndi kuyendetsa masewera olimbikitsa, ozizira anu pansi angaphatikizepo bicep ndi triceps.
Ndizothandiza kuphatikizapo kuchita masewera olimbitsa thupi mu ozizira. Izi zikhoza kuphatikizapo mphindi zochepa kupuma kwambiri kapena yoga-style savasana . Momwe thupi limagwiritsira ntchito, pamodzi ndi kayendedwe kabwino ndi kutambasula kudzakuthandizani kuti muzigwiritsa ntchito bwino nthawi yanu yoziziritsa komanso muteteze thupi lanu.