Kuchepetsa thupi pofika chilimwe kuyenera kuyamba m'nyengo yozizira. M'nkhani yamasiku ano, tikambirana momwe mungachepetsere kunenepa m'nyengo yozizira kunyumba.
Chifukwa chiyani kuli kovuta kuonda m'nyengo yozizira?
Thupi lathu limakhala ndi chibadwa choteteza. Ndipo zina mwa izo zimasokoneza kuonda. Mwachitsanzo, ngati mungakhale pachakudya chochepa kwambiri, ndiye kuti mukayamba kudya bwino, thupi limayamba kunenepa ndi kubwezera. Izi ndichifukwa choti thupi limadziteteza mtsogolo ngati mwadzidzidzi lidzafanso lanjala. Ndipo kuti njala isamuphe, amasungira mafuta pasadakhale, kuyesera kusandutsa chakudya chonse.
Zomwezo zimagwiranso ntchito poteteza kuzizira. Mafuta amkati ndi abwino kwambiri otetezera kutentha. Thupi limazindikira kuti limafunikira kutentha m'nyengo yozizira, chifukwa chake limayamba kuyika mafuta kuti pakhale poteteza. Nthawi yomweyo, kuyesera kulikonse kuti muchepetse kunenepa kudzawonedwa ndi thupi molakwika, chifukwa chake kuyesera munjira iliyonse kuti "malaya ake aubweya" asadutse.
Kuchepetsa thupi ndi chakudya choyenera
Kutengera ndi gawo lomwe lapita, titha kunena kuti pakufunika kuyesetsa kuti thupi liyambe kuonda. Choyamba, kuonda ayenera kuyamba ndi lamulo la zakudya.
Momwemonso, m'pofunika kuchepetsa zakudya zopanda thanzi, kuonjezera kuchuluka kwa mapuloteni omwe amadya ndikupatula mafuta olemera kuchokera pazakudya. Ndinalemba kale nkhani yapadera yokhudza zakudya zoyenera kuti muchepetse kunenepa. Mutha kudzizolowera apa: Chakudya choyenera chochepetsera thupi.
Zolemba zambiri momwe mungaphunzirire njira zina zochepetsera kunenepa:
1. Momwe mungathamange kuti mukhale olimba
2. Kodi ndizotheka kuonda mpaka muyaya
3. Kuthamanga kwakanthawi kapena "fartlek" pakuchepetsa
4. Muyenera kuthamanga liti
Kulimbitsa thupi kunyumba pama simulators
Pali makina ambiri olimbitsa thupi omwe adapangidwa kuti awotche mafuta owonjezera. Chifukwa chake, ngati muli ndi kuthekera kwachuma, onetsetsani kuti mwagula imodzi mwazi. Njira yabwino yochepetsera thupi ndi monga chopondera chopondapo, njinga zolimbitsa thupi komanso makina ochepera.
Komabe, kungoyenda chabe kapena kungoyenda popanda dongosolo sikungakhale kothandiza kwenikweni. Ndikofunikira kuphunzitsa molingana ndi ndandanda inayake, mfundo za kapangidwe kamene ndikukuwuzani tsopano.
Choyamba, muyenera kuphunzitsa maulendo asanu pa sabata. Kuchita masewera olimbitsa thupi pafupipafupi kumatha kutopa ndi kutopa kwamaganizidwe. Ndipo zosowa zambiri sizingapereke zotsatira.
Kachiwiri, kulimbitsa thupi kumayenera kukhala pafupifupi ola limodzi. Munthawi imeneyi, muyenera kutentha kwa mphindi 15, kenako yambani kulimbitsa thupi, ndikuchita zolimbitsa thupi mphindi 5-10 kumapeto kwa gawoli. Chifukwa chake, kuphunzitsa molunjika pa simulator kumatenga pafupifupi mphindi 35-40.
Chachitatu, maphunziro oyambira ayenera kukhala osiyanasiyana ndikuchita magawo osiyanasiyana othamanga mtima. Momwemonso, gwirani ntchito modekha ndikumenyetsa kwa 120-140 kumenyedwa, komwe kuwotcha kwamphamvu kwambiri kwamafuta kumachitika, koma chifukwa chakuchepa, kuphunzitsa mosalekeza pamtunduwu sikungathandize kwenikweni. Chifukwa chake, m'masiku asanu, zolimbitsa thupi 1-2 ziyenera kuchitidwa pamakina otere.
Ntchito ina 1-2 iyenera kuchitidwa pakadali pano. Ndiye kuti, mumayandikira, mwachitsanzo, mphindi zitatu zantchito, momwe mtima wanu umakwerera mpaka kumenyedwa 170. Pambuyo pake, sinthani njira yomwe kugunda kwa mtima kumatsikira ku 120. Kenako pangani njirayo mwachangu. Momwemo, chitani zolimbitsa thupi zonse, nthawi ndi nthawi muziyendetsa bwino ndi kupumula.
Ndipo tsiku limodzi kapena awiri muyenera kuchita tempo, koma osapumira. Ndiye kuti, mumasankha mayendedwe omwe mtima wanu ungagwire m'chigawo cha 150-160 kumenya. Ndipo pamtima wamtunduwu, mumagwira ntchito yonse yolimbitsa thupi.
Chifukwa chake, pokhudza magawo onse am'magazi, mudzatha "kupopa" thupi kuti lithe kuwotcha mafuta ochulukirapo nthawi imodzimodzi komanso ndi zizindikilo za kugunda kwa mtima.
Maphunziro olimbitsa thupi kunyumba
Kuphatikiza pa zoyeserera, ndikofunikira kuchita masewera olimbitsa thupi wamba. Monga squats, kulumpha chingwe, mapapu, ma push-up ndi ena. Ndizofunikira kuti thupi lonse likhale lolimba komanso kukhala ndi minofu yonse moyenera. Popeza ma simulators nthawi zambiri amakhala ndi vuto lakukhudzidwa kwanuko, momwe minofu yambiri mthupi simakhudzidwa ndipo pamakhala kusamvana pakukula.
Tiyenera kumvetsetsa kuti pamenepa tikunena za minofu, osati mafuta. Zonsezi sizikutanthauza kuti mukamachita masewera olimbitsa thupi panjinga yoyenda, mudzakhala ndi miyendo yolimba komanso yopyapyala, ndipo zina zonse zidzakhalabe zonenepa. Ayi, mafuta amatuluka pafupifupi mofanana mthupi lonse, ndimalo ovuta kwambiri - pamimba, m'chiuno ndi matako. Koma kukula kwa minofu kumadalira inu nokha ndi minofu yomwe mukugwira nayo zambiri.
