Zikhulupiriro zokhudzana ndi kuchita masewero olimbitsa thupi ndi zakudya
Ngati mwakhala mukuchita zozizwitsa kwa kanthawi, mwinamwake mukupeza zidziwitso zokhudzana ndi masewera olimbitsa thupi komanso thupi. Mwamva mawu akuti 'kulibe kupweteka, kopanda phindu' ndipo mwinamwake mwayesa kulimbitsa abs yanu ndi zikhomo . Ngakhale kuti nthano zambiri zowonongeka zimatha mofulumira, pakadalibe malingaliro ambiri olakwika omwe amayenda mozungulira ndipo mwina mukhoza kutsatira wina osadziwa.
Nthano nambala 1: Ndikufuna masewera kuti ndizigwira ntchito ya 'lower abs' ndi kuchepetsa mphika wanga m'mimba.
Choyamba, palibe chinthu monga 'low abs'. Phukusi lachisanu ndi chimodzi lomwe mukupita ndilo minofu yaitali, yotchedwa rectus abdominis, yomwe imachoka pansi pa chifuwa chanu kumapiri anu. Kuti mugwiritse ntchito abs yanu, muyenera kuchita masewera olimbitsa thupi lonse: ma rectus abdominis, mkati ndi kunja ndi zofunikira komanso zowona m'mimba.
Chachiwiri, kusinthana sikungakuthandizeni kupeza 'sita-pack' ngati muli ndi chigawo cha mafuta pa mimba yanu. Mwa kuyankhula kwina, kuchepa kwa malo sikungagwire ntchito. Kuti muwone minofu, muyenera kuchepetsa mafuta anu. Kuti mumve zambiri zokhudza izi ndi zina zambiri zomwe mukuchita, onani Ndondomeko Yanu Yokwanira .
Nthano nambala 2: Ngati sindikuzunzika tsiku lotsatira, sindinagwire ntchito mwakhama.
Anthu ambiri amagwiritsa ntchito minofu yopweteketsa ngati momwe amadziwira bwino kuti ntchito yawo ndi yotani. Komabe, kupweteka kwa minofu kumayambitsidwa ndi misonzi ing'onozing'ono mu mitsempha ya minofu ndipo, pamene vuto linalake limayembekezereka ngati nthawi zonse mutasintha pulogalamu yanu, kukhala wowawa kwa masiku patatha masiku mutatha kugwira ntchito mwinamwake kumatanthauza kuti mukuliposa.
Ngati mukuvutika pambuyo pochita masewera olimbitsa thupi, simukulola kuti thupi lanu likhale ndi nthawi yowonjezera, yomwe ndi pamene mukukumana ndi kukula kwa minofu.
Kuti muchepetse mwayi wanu wovutika kwambiri, muyenera kutenthetsa musanayambe kugwira ntchito ndi kutambasula musanafike. Muyeneranso kuwonjezera mphamvu zanu m'malo mochita zonse tsiku lanu loyamba.
Ngati mumamva ululu, mupumula tsiku limodzi kapena kenaka ndikuchita zofanana zomwe munachititsa kuti mukhale oyamba, koma kuchepetsa mphamvu.
Nthano No. 3: Ngati sindingathe kuchita masewera olimbitsa thupi mokwanira komanso molimbika, sindikhoza ngakhale kuchita.
Njira zowononga kulemera kwake ndi kuchita cardio 4-5 pa mlungu kwa mphindi 30-60 komanso kulemera kwa masabata 2-3 pa sabata.
Anthu ena samangokhala ndi nthawi yochita masewera olimbitsa thupi ndipo amalingalira chifukwa sangathe kuchita zonsezi, chifukwa CHIYANI?
Kumbukirani: Kuchita masewera olimbitsa thupi kuli bwino kusiyana ndi kuyendetsa masewera olimbitsa thupi, ngakhale mutangoyenda pang'ono mphindi 15. Kukhala wathanzi) kumatsimikiziridwa kuchepetsa nkhawa ndikukupangitsani kukhala wathanzi. Choncho, ngakhale simungakwanitse kuchita masewera olimbitsa thupi, mulibe chifukwa chochita zinthu tsiku ndi tsiku. Yesani zina mwa Timesaver Workouts.
Nthano No. 4: Kuphunzitsa mphamvu kumandipangitsa "kuchuluka"
Azimayi ena amapewa kulemera chifukwa safuna kuwonjezera. Komabe, kuphunzitsa mphamvu ndi chinthu chofunikira kwambiri kuti mukhale ndi thanzi labwino komanso kulimbitsa thupi lanu.
Chimene ochita kafukufuku amadziŵa ndi chakuti amayi ambiri sapeza kukula kwa maphunziro amphamvu chifukwa alibe mahomoni oyenera kuti apange minofu yambiri.
Ngakhale amuna ali ndi nthawi yovuta kwambiri yomwe imakhala ndi minofu ndipo ndi chinthu chomwe muyenera kugwira ntchito mwakhama kuti mukwaniritse, mwamuna kapena mkazi.
Nthano No. 5: Ngati ndadya mapuloteni ambiri , ndimatha kumanga minofu yayikulu.
Kumanga minofu kumaphatikizapo zinthu ziwiri: Kugwiritsa ntchito kulemera kokwanira kuti muteteze minofu kusiyana ndi momwe mungakanire ndikudya zakudya zambiri kuposa momwe mumayaka. Ndikumveka bwino za mapuloteni apamwamba kwambiri posachedwapa, n'zosavuta kukhulupirira kuti mapuloteni ndiwo abwino kwambiri kumanga thupi koma, malinga ndi American Dietetic Association, minofu imagwira ntchito pa zakudya zopatsa mphamvu kuti mupeze mitundu itatu ya zakudya - carbs, mapuloteni ndi mafuta .
Ngati mumadya mapuloteni ambiri, mumayambitsa chiwopsezo chamatenda, kusokonezeka kwa impso, kapena kutaya thupi. Komanso, mapuloteni owonjezereka amachititsa kuti zikhale zowonjezera zomwe zimatentha kapena kusungidwa. Kuti mukhale ndi minofu ya minofu, muyenera kumaphatikizapo ndondomeko yodyera, komanso kuchita masewera olimbitsa thupi omwe amaphatikizapo masewera olimbitsa thupi komanso kuphunzitsidwa zolemera .