Zochita Zolimbitsa Thupi

Wodwala kupita ku masewera olimbitsa thupi? Wotopa ndi kachitidwe kachitidwe kofanana komweka? Ngati mukuyesera kuchepa thupi ndi kuchita masewera olimbitsa thupi, nkhani zosasinthasintha kuposa chirichonse. Ntchito imodzi yokha yochita masewera olimbitsa thupi ndi yabwino, koma sizidzatha pamapeto ngati simukumbukira nthawi zonse.

Kuti mutsimikizirenso, khalani olimbikitsanso ndikuwona zotsatira zowonjezera, mugwiritseni ntchito zowonongeka zowonjezereka kuti muwonjezere zonunkhira pang'ono pazochitika zanu.

Sikuti mudzangokhalira kuchita zosangalatsa, koma mukayesa zojambula zatsopano, mumagwiritsa ntchito minofu yatsopano, muwonjezere msinkhu wanu komanso mutha kutentha kwambiri.

Njira Zogwirira Ntchito Yolimbitsa Thupi

1. Ikani pulogalamu yatsopano. Gwiritsani ntchito imodzi mwa nyimbo zotchuka kuyambira mu 2013 kapena kukopera nyimbo pazomwe ndimakonda . Gwiritsani ntchito mawebusaiti otchuka monga Kuthamanga mazana kapena podcasts kuchokera kwa DJs monga Gareth Emery kuti mupeze nyimbo zatsopano zomwe zikuwombera mtima wanu.
2. Gwiritsani ntchito zipangizo zatsopano. Nthawizonse pa elliptical? Yesani kapepala. Wodwala wa kuthamanga? Muzichita masewera olimbitsa thupi . Ngati simukudziwa bwino makina opanga mafilimu, funsani wophunzitsa momwe angagwiritsire ntchito. Mungazidabwe kuti makina atsopano amatha bwanji kulimbitsa mtima wanu.
3. Chitani dalaivala ya cardio. Mukadziwana ndi zipangizo zonse m'bwalo lanu la thanzi, pangani nthawi pa makina onse pamsewu wa cardio. Sankhani makina atatu kapena 4 ndipo mutenge mphindi 10 mpaka 15 payekha. Sungani mwamsanga pakati pa makina kuti muyambe kuyima mtima wanu.

1. Sungani malingaliro anu. Yesani kuphunzitsidwa bwino kuti mukhale wolemera . Mpangidwe umenewu umatsutsana ndi kukhazikika kwanu ndipo amakonzekeretsani kuti mukhale ogwira mtima kwambiri pazinthu zomwe mumapanga pulogalamu yamakono ya tsiku ndi tsiku .
2. Chitani dera lolimba la cardio. Kutentha makilogalamu ambiri mu nthawi yocheperapo mwa kukonkha imodzi kapena ziwiri zolimbitsa zochitika zomwe zimapanga pakati pa 7-10 mphindi za cardio. Dera la mphindi 45 la cardio mphamvu lingagwire bwino thupi lanu lonse.

1. Gwiritsani ntchito kulemera kwa thupi lanu. Kodi simungapange ku masewera olimbitsa thupi? Muzichita masewero olimbitsa thupi pakhomo. Kugwiritsa ntchito kulemera kwa thupi kumapangitsa kuti mtima wanu ukhale wovuta komanso kumanga minofu panthawi yomweyo.
2. Sewerani masewera othamanga. Pali njira zambiri zomwe zimapangidwira mapepala othamanga ndikuyenda m'malo osangalatsa kwambiri. Yokondwedwa? Ntchito imene ndinapanga yotchedwa The Game of Ten . Pambuyo pa kutentha, sintha msinkhu ndi kukwera pamtunda wozungulira pafupipafupi mphindi ziwiri kuti pakhale pamodzi nthawi zonse 10. Mwachitsanzo, yendani pafupipafupi 3 mph ndi kukwera kwa 7. Ngati kufika pa nambala 10 ndi kovuta kwambiri , yambani ndi nambala yapansi ndipo yesetsani kukweza iyo nthawi iliyonse mukasewera masewerawo.
3. Play Simon Say . Gwiritsani bwenzi ndikusinthasintha kuchita zozizwitsa zomwe mumazikonda. Phatikizani maphunziro a cardio ndi mphamvu kwa mphindi 40.
4. Lonjezani kulemera kwakukulu. Ndi zophweka kuti mukhale ovuta pamene mukukweza zolemera. Ngati mungathe kubwereza mazokoma 10 a mphamvu yanu yamakono, kuchepetsa chiwerengero cha kubwereza ndikuwonjezera kulemera.
5. Chitani ntchito yopanga zovala. Kodi nyumba yanu ndi yosasangalatsa? Kutentha makilogalamu pamene mukukhala ndi ntchito yokonza pakhomo. Pezani nkhwangwala , ntchafu zamphamvu kwambiri ndi kuwotcha mafuta osasiya kwanu.
6. Tengani kalasi. Phunzirani luso latsopano, kambiranani ndi anthu atsopano, tulukani mu malo anu otonthoza ndikuyesani machitidwe atsopano!

1. Pitani masitepe. Kodi simungathe kupeza zipangizo za cardio kunyumba kwanu kapena ku ofesi yanu? Icho si chifukwa chomveka chosiyirako masewera olimbitsa thupi. Pitani masitepe. Mudzawotcha ma calories ndikupanga butt mwamphamvu.
2. Pangani mndandanda wa Tabata. Simunamvepo? Ndilo vuto la masamu, gawo la maphunziro apamwamba kwambiri. Yesetsani kuchita masewera olimbitsa thupi a Tabata omwe amawotcha mafuta.
3. Pangani bwenzi latsopano. Pezani masewera olimbitsa thupi omwe angakupatseni thandizo ndikukuyimirani mlandu ngati simukuwonekera. Pezani munthu yemwe mumamuwona nthawi yomwe mumakhala nayo nthawi yothandizira kuti muthe kukonza ndandanda.
4. Limbani wophunzitsa. Masewera ambiri amapereka gawo lovomerezeka. Koma ngakhale mutayenera kulipira, gawo limodzi limodzi ndi wophunzitsi oyenerera akhoza kukhala wopanga ndalama. Gwiritsani ntchito gawoli kuti mupeze malingaliro a njira zowonjezera chizoloŵezi chanu. Pa bajeti? Phunzirani kukhala wophunzira wanu wokha ndikugwiritsa ntchito njira zofanana zomwe mukugwiritsa ntchito.

1. Tambani ! Ngakhalenso anzeru kwambiri amatha kuiwala kutambasula. Maphunziro olimbitsa thupi ndi ofunikira ngati mukufuna kuti thupi lanu likhale lopanda mphamvu komanso kuti lisakuvulazeni. Gwirani mkaka ndi kutenga mphindi 20 kuti musunthire ziwalo zanu kupyolera mukuyenda. Simukudziwa choti muchite? Gwiritsani ntchito gawo lanu ndi wophunzitsa kuti mupeze maganizo.

Kumbukirani kuti kusagwirizana ndichinsinsi koma kulowa mumtundu si zabwino ngakhale. Sungani thupi lanu bwino mwa kusakaniza zinthu pa masewera olimbitsa thupi. Yesetsani nokha ndi mawonekedwe atsopano a makalasi, zipangizo zatsopano, ndi anzanu atsopano kuti muchepetse thupi ndi kuzisiya.