Yambani masewera olimbitsa thupi ndi zidutswa izi
Kuika masewera olimbitsa thupi sikuyenera kukhala ntchito yowopsya mukamaganizira zomwe mukufunikira ndi zipangizo zamakono zophunzitsira mphamvu.
Pano pali zipangizo 9 zofunika zomwe mukufunikira, kuphatikizapo zolemera, masewera olimbitsa thupi ndi zina zofunika kwambiri zomwe zingakuthandizeni kukwaniritsa zolinga zanu. Phunzirani zomwe mukufunikira kuti mupange masewera olimbitsa thupi kuti mukwaniritse zosowa zanu zosintha.
Ndalama zabwino kwambiri zomwe mungapange ndizigawo zabwino zamagetsi . Sikuti mungathe kuchita masewera olimbitsa thupi osiyanasiyana , mungagwiritsenso ntchito masewera olimbitsa thupi monga galimoto. Ndibwino kuti mukhale ndi zolemera zosiyanasiyana, kuyambira mapaundi 5 mpaka 25. Zitsulo zonyamula zitsulo ndizolondola chifukwa ndi zotsika mtengo ndipo sizidzatha.
Bwalo lochita masewero olimbitsa thupi ndilo lingaliro labwino lochitira masewera olimbitsa thupi. Mukhoza kugwira ntchito yapadera mukamagwira ntchito mwakhama komanso molimba ndipo, monga momwe zimakhalira, zimagwiritsidwa ntchito zambiri. Gwiritsani ntchito ngati benchi yolemetsa (monga mu chosindikizira pachifuwa ) kapena muigwiritse ntchito pushups , kubwezeretsa kumbuyo kapena kukweza mwendo. Mutha kukhala pomwe mukuwonera televizioni kapena kugwiritsa ntchito kompyuta kuti muthe kuchepetsa kupweteka kwakumbuyo.
Khwerero ndi njira yabwino kwambiri yopangira masewera olimbitsira nyumba chifukwa ingagwiritsidwe ntchito pazochitika zambiri. Khwerero ikhoza kugwiritsidwa ntchito pa cardio ntchito, monga kutsika kwa aerobics, komanso kupanga ntchito ziwiri ngati benchi yolemetsa. Pezani zowonongeka zokwanira ndi izo ndipo mutha kusintha masitepe anu kuti mukhale otsika, kuchepa kapena benchi yanyumba, kuwonjezera gawo latsopano ku kuphunzitsa kwanu kulemera.Ngati simukuyenda mofulumira kapena mumakonda kunyamula katundu wolemera, mudzafuna benchi yolemera mmalo mwa sitepe. Mudzasowa chifuwa cha chifuwa ndi kubwerera , ndipo mungagwiritse ntchito ntchito mofulumira kapena mukupuma . Pali mitundu yambiri yosankha - kuchokera pazipinda kuti zisinthe. Ndi bwino kupeza benchi yosinthika kuti muthe kuyenda ndi kuchepetsa kuchita masewera olimbitsa thupi.
Muli ndi zopusa zanu, kotero simungaganize kuti mukusowa zambiri kuposa izi, koma kukana magulu ndizowonjezera kuzipangizo zanu zothandizira mphamvu .
Kukaniza magulu kungakuthandizeni kupeza masewera olimbitsa thupi, ngakhale mutapita. Iwo ali ochepa mokwanira kuti agwirizane ndi sutikesi yanu ndi zogwiritsira ntchito mokwanira kuti muzigwiritsa ntchito mu chipinda chilichonse cha hotelo. Bhonasi ina ndi yakuti amatsutsa mosiyana ndi zolemera, choncho minofu yanu imakhala ndi ntchito yatsopano yomwe imakhala yabwino kwambiri . Onani machitidwe awa omwe amatsutsa.
Chotsatira chimodzi chotsitsa zolemera, kupatula ku minofu yosalala, ndikuti manja anu akhoza kupeza zovuta pang'ono kuchokera ku ma callus. Pofuna kuteteza manja anu, mudzafuna magolovesi olimbitsa thupi.
Khulupirirani kapena ayi, mudzafunika mitundu yosiyanasiyana ya matsulo. Yoyamba ndi matayala a yoga, omwe ndi abwino kwa yoga kapena kutambasula kawirikawiri. Kuwonjezera pamenepo, mufuna kugwiritsira ntchito masewera olimbitsa thupi, monga crunches, omwe amafunikanso pang'ono.
Kuwotcha maulendo kungawoneke ngati chinthu chosamvetsetseka kuti mugwiritse ntchito m'nyumba yochitiramo masewera kapena, chabwino, paliponse koma iwo ndi othandiza kwambiri. Ma diski ang'onoang'ono (inde, amaoneka ngati Frisbees) angagwiritsidwe ntchito pa masewero olimbitsa thupi. Imani pa imodzi ndipo chitani phokoso lotayirira . Ikani pansi pa manja anu kuti muphe ma slide kapena yesani okwera mapiri ndikuwona kuchuluka kwa quad zanu zomwe zikomo chifukwa cha izo. Ndithudi, njira yosiyana kwambiri yogwirira ntchito thupi lanu.Mutha kuyikapo muzitsulo zazikulu zamagulu kuti mugwiritse ntchito minofu yolimba ya m'munsi (ngati mkati ndi kunja kwa ntchafu) ndikuyenda monga kutsogolo kwa mwendo kapena kupitilira mwendo . Zochita izi ndizowonjezera kuima kwa thupi la pansi, monga squats ndi mapapo, ndi miyeso ya minofu ingathandizire kuwonjezerapo pang'ono. Kwa mbiriyi, nthawi zambiri simukufuna kugwiritsa ntchito miyeso ya minofu yomwe ili yolemetsa kuposa mapaundi 10.