Tekinoloje zamakono zapangitsa kuti achinyamata azingokhala. Koma kukhala pamakompyuta nthawi zonse sikupindulitsa thupi. Chifukwa chake, kunenepa kwambiri kwa achinyamata m'zaka za zana la 21 ndichinthu chachilendo. Koma nthawi yomweyo, ngati paunyamata pali chidwi chofuna kuchepa thupi, ndiye kuti sizovuta kuchita. Muyenera kuchita masewera olimbitsa thupi pafupipafupi komanso moyenera ndikusintha zakudya. Ngakhale zomalizirazi sizofunikanso.
Lowani gawo lamasewera
Mosiyana ndi achikulire, achinyamata ali ndi makalabu osasewera aulere mumzinda uliwonse mdziko muno. Ndiye kuti, moyang'aniridwa ndi chitsogozo cha mphunzitsi waluso, mutha kukhala ndi thupi lanu kwaulere.
Masewera abwino kwambiri achichepere kuti achepetse thupi ndi masewera othamanga (othamangitsa).
Mukafika pagawo lamasewera ndikuuza wophunzitsa cholinga chanu cholimbitsa thupi, chomwe ndi kuchepa thupi, ndiye kuti akuthandizani. Ngati simunena chilichonse kwa iye, ndiye kuti mutakhala wonenepa kwambiri mudzatengedwera kwa oponya kapena oponya, ndipo pamtundu uwu wa masewera, simudzatha kuonda, chifukwa, m'malo mwake, misa ndiyofunikira pamenepo. Chifukwa chake, musazengereze kulumikizana ndi wophunzitsa ndi cholinga chenicheni.
Kuchita masewera olimbitsa thupi ndikwabwino chifukwa sikungathandize wachinyamata kuti achepetse kunenepa, koma amatha kuwotcha mafuta kukhala minofu motsimikiza. Chifukwa chake, mukamachita masewera olimbitsa thupi, simungathe kuchepetsa thupi, koma m'malo mwa munthu wonenepa komanso woyipa, mupeza thupi losangalatsa.
Kuthamanga m'mawa
Ndiyamba pomwepo ndikuti kuwala kwamwambo mmawa kuthamanga sichikuthandizani kuti muchepetse kunenepa. Zovuta zikufunika apa.
Sizachilendo kuti achinyamata azichita manyazi kwambiri polembetsa magawo, chifukwa chake akufuna njira yoti adziikire okha. Ndipo palibe chabwino china kuposa izi kumangoyendetsa bwaloli pafupi kwambiri ndi kwathu m'mawa kwambiri, pomwe kulibe aliyense.
Kulimbitsa thupi kwanu kuyenera kukhala ndi izi:
- Kuthamanga kosavuta mphindi 5 kubwalo la masewera kapena, ngati bwaloli lili pafupi kwambiri, ndiye kuti mphindi zisanu zomwezo muyenera kuthamanga mozungulira.
- Wofunda ngati kusukulu, zomwe zimatenga mphindi 3-5.
- Pambuyo pake kuyamba kuthamanga fartlek. Imatchedwanso "kuthamanga mwamphamvu". Chofunika cha izi mtundu wothamanga ndikuti ndikofunikira kusinthana kuthamanga kosavuta, kuthamanga mwachangu ndikuyenda. Mwachitsanzo, mumayendetsa bwalo lowala, kenako kuthamanga kwa theka la bwalo, kenako yendani kwa theka la bwalo. Ndipo chitani izi mpaka mutatopa. Kenako kuthamanga kwa mphindi zitatu ngati kozizira ndipo mutha kupita kunyumba bwinobwino.
Ndikulangizanso kuchita masewera olimbitsa thupi monga squats, push-up kapena push-up, kukanikiza pa bar yopingasa, ndi chingwe cholumpha... Zitha kuchitika fartlek isanachitike, itha kuchitika pambuyo pake, kapena mutha kusinthana pakati pa kuthamanga ndi kuchita masewera olimbitsa thupi. Mutha kudziwa zambiri za fartlek kuchokera pavidiyoyi:
Kusintha kwa zakudya
Sindingakulangizeni achinyamata azaka zosakwana 18 kuti asinthe momwe amadyera, koma kuti achepetse thupi pokha pokha chifukwa cholimbitsa thupi. Popeza pa msinkhu uwu thupi limakula, ndipo kusintha kwa zakudya kumatha kusokoneza mtundu wa michere yofunikira pakukula kwa thupi.
Zolemba zambiri momwe mungaphunzirire mfundo zina zothandiza kuti muchepetse kunenepa:
1. Momwe mungathamange kuti mukhale olimba
2. Kodi ndizotheka kuonda mpaka muyaya
3. Kuthamanga kwakanthawi kapena "fartlek" pakuchepetsa
4. Muyenera kuthamanga liti
Koma ngati mukufuna kufulumizitsa njira yochepetsera thupi, kapena ngati muli ndi mafuta ochulukirapo, zomwe zimapangitsa kuti musayende bwino, ndiye kuti mutha kusintha pang'ono zakudya zanu.
Choyamba, muchepetse kudya zakudya zonenepetsa. Ndiye kuti, mafuta anyama, nyama ya nkhumba, makeke okhala ndi batala wambiri kapena margarine, ndi zina zambiri. Mafuta aliwonse omwe mumadya amaikidwa nthawi yomweyo, popeza muli nawo owonjezera kale.
Chachiwiri, idyani zakudya zambiri zomanga thupi. Omwewo ndi: mkaka, nyama ya ng'ombe ndi nkhuku, phala la phala, ndi zina zotero Mapuloteni amathandizira kuwotcha mafuta, pomwe samasungidwa ngati mafuta omwe.
Chachitatu, kuchepetsa maswiti. Maswiti, mabisiketi, shuga ndi zinthu zonse zopangira chakudya, zomwe zimasinthidwa kukhala mafuta zikamadya kwambiri. Mpunga ndi mbatata zimakhalanso ndi chakudya, koma sindingakulimbikitseni kuti muzisiye, chifukwa zimakhala ndi michere yambiri yomwe imafunika ndi thupi lomwe likukula.
Zofewetsa kunyumba
Kulimbitsa thupi kunyumba sikothandiza kwenikweni kuposa kulimbitsa thupi kunja. Koma nthawi yomweyo, mutha kukonza mawonekedwe anu ndikuwotcha mafuta munyumba. Ndisungitsa malo nthawi yomweyo kuti sizokayikitsa kuti kuthekera kutsekula m'mimba mukamachita masewera olimbitsa thupi kunyumba, chifukwa izi zimafunikira katundu wabwino wa aerobic, mwachitsanzo thamanga... Kuthamanga kumatha kusinthidwa kuthamanga m'malo... Komanso, ngati muli ndi treadmill kunyumba, ndiye kuti muyenera kuyiyendetsa. Koma onetsetsani kuti mpweya ukulowetsa mchipindamo kuti m'nyumba mukhale mpweya wambiri. Kupanda kutero, kuthamanga sikungathandize kwenikweni.
Zochita zabwino kwambiri panyumba pochepetsa thupi ndikuwongolera ndi izi: squats, kukankhira pansi kapena kuthandizira, kukanikiza pansi, kukweza miyendo pamalo okhazikika, kudumphira m'malo kapena chingwe, mapapo, kutambasula.
Kusintha kwa masewera olimbitsa thupi kuyenera kukhala motere: choyamba, chitani zolimbitsa 5-6 zomwe mukufuna motsatana osapuma kapena kupumula pang'ono. Kenako thamangani m'malo mwa 1 miniti ndikubwereza mndandanda. Musakulitse kuchuluka kwa masewera olimbitsa thupi pa seti iliyonse, koma kuchuluka kwa ma seti omwe mumachita. Werengani zambiri za masewera olimbitsa thupi m'nkhaniyi: Kuchita masewera olimbitsa thupi moyenera
Osathamangira kukadya. Bwino kuchepa thupi pochita masewera. Sipadzakhala zotsatira zapompopompo, koma patatha mwezi umodzi mumathamanga kapena kupita kumalo ochitira masewera olimbitsa thupi, mudzamva ndikuwona kusiyana kwake.
