Aliyense amafunika kutenthedwa, popanda kupatula. Kutentha kotani komwe kumayenera kukhala musanachite masewera olimbitsa thupi, kuphatikiza kutaya thupi.
Gawo 1. Thupi lonse likuwotha moto
Kumayambiriro kwa maphunziro, m'pofunika kupereka thupi lonse katundu wochepa mu mawonekedwe kuthamanga mosavuta kapena kuyenda ngati kuthamanga kuli kovuta. Muthanso kukwera njinga. Kutengera mawonekedwe amthupi lanu, gawo lofunda liyenera kutenga mphindi 5-10, komanso poyenda panjinga osachepera mphindi 15-20. Kutsika mwamphamvu, ndikofunikira kwambiri kuti musunthe. Munthawi imeneyi, minofu imafunda pang'ono kuti isawakhulitse panthawi yachiwiri yotentha, ndipo mtima ndi mapapo nawonso azigwiranso ntchito.
Gawo 2. Zolemba zotambasula
Gawo loyenera kutenthetsa, lomwe lakonzedwa kuti minofu yathu ikhale yolimba ndikukweza kutentha kwawo.
Mukamachita masewera olimbitsa thupi, muyenera kutsatira mfundo yayikulu - timafunda, kuyambira kumiyendo mpaka kumapeto. Izi zimachitika makamaka kuti musaiwale minofu imodzi ndikupita patsogolo kukatambasula gawo lililonse la thupi lanu.
Ngati gawo la aerobic la kutentha silinachitike musanatambasulidwe, ndiye kuti, simukanatha kuthamanga kapena kuyenda, ndiye kuti ndibwino kuyamba kutentha kuchokera kumutu.
Zolemba zina zomwe zingakhale zothandiza kwa inu:
1. Muyenera kuthamanga liti
2. Kodi nthawi ndiyotani?
3. Momwe mungakhalire pansi mukamaliza maphunziro
4. Zochita Zoyendetsa Mwendo
Zochita zolimbitsa:
Zipilala, zikufika ndi manja pansi... Pachifukwa ichi, miyendo siyiyenera kugwada, ndipo ndi manja anu muyenera kuyesetsa kufikira nsapato. Pali njira zingapo zochitira masewera olimbitsa thupi. Ingogwada ndikufika pansi. Bwerani pansi ndikuyesera kutsitsa manja anu m'munsi momwe mungathere ndi zing'onoting'ono zazing'ono. Kapenanso mutha kungogwira gawo la miyendo lomwe mukufikira ndi manja anu ndikugwiritsabe izi kwa masekondi ochepa.
Twine... Timakoka molunjika ndi mbali twine. Zilibe kanthu kuti mumakhala pansi bwanji, bola miyendo yanu itambasuke.
Kutembenuka kwa mawondo... Timagwiritsa ntchito mawondo athu ndikuyamba kusinthasintha nthawi imodzi.
Kutembenuza phazi... Timayika phazi limodzi chala chala chakuphazi ndikuyamba kupanga zozungulira mozungulira ndi phazi ili.
Kusinthasintha ndi chiuno... Pochita masewera olimbitsa thupi, m'pofunika kuyesetsa kuti mapewa akhalebe m'malo mwake, ndipo chiuno chokha chimazungulira ndikukula kwambiri kotheka.
Kutembenuka kwa torso... Pochita izi, m'malo mwake, ndikofunikira kuti mafupa a chiuno amakhalabe m'malo, ndipo torso yokha imazungulira.
Kutembenuza kwa dzanja... Izi zimatengera malingaliro anu. Mutha kusinthitsa mikono yanu nthawi yomweyo, kenako, kapena kusinthasintha mapewa anu, ndikufalitsa mikono yanu mbali.
Kutsiriza zolimbitsa thupi kuzungulira kapena kupendeketsa mutu.
Kuphatikiza pa machitidwewa, pali enanso mazana, koma, ambiri, amatambasula minofu yomweyo.
Gawo 3. Zochita zothamanga
Ngati kulimbitsa thupi kwanu kumalonjeza kuti kudzakhala kwakukulu komanso kutengera kuthamanga, ndiye kuti muyenera kumaliza zolimbitsa thupi.
Kuti tichite izi, timasankha malo athyathyathya, kutalika kwa 20-30 mita, ndikuchita izi:
Kuwala kudumpha... Kuti muchite izi, pa zala zanu, pangani kudumpha kowoneka bwino, ndikudzikankhira kutsogolo. Osati mmwamba.
Kuthamanga ndi masitepe apambali... Aliyense amadziwa kuchita izi kusukulu.
Kuthamanga ndikukweza mchiuno kwambiri... Musaiwale kusunga thupi molunjika pochita masewera olimbitsa thupi, ndikukweza mawondo anu momwe angathere.
Shin-kulumikizana kuthamanga... Zidendene zanu zikagunda chidendene chanu mopepuka mukamayenda.
Kuthamanga kwambiri... Timayesetsa kukankhira tokha pamwamba kuposa kutsogolo.
Mukamaliza masewera olimbitsa thupi onse, timathamangitsa mtunda womwewo ndipo mutha kuyambitsa kulimbitsa thupi kwakukulu.
Nthawi zambiri, kutentha koteroko kumatenga mphindi 20-25, ndiye kuti, pambuyo potha kutentha, thupi limayamba kuwotcha mafuta pophunzitsa, popeza lakhala likugwiritsa ntchito chakudya chofunditsa thupi.
Zofunika! Ngati zolimbitsa thupi zilizonse zimapweteka, ndiye kuti sizikukometsani. Komanso, musaiwale kuti kunja kuli kotentha, ndikofunika kutambasula minofu yanu motalikirapo komanso moyenera. M'nyengo yozizira, kutentha kumatha mphindi 40.
Kuti muwongolere zotsatira zanu pakuyenda mtunda wapakatikati komanso wautali, muyenera kudziwa zoyambira, monga kupuma koyenera, luso, kutentha, kuthekera kokonza eyeliner yolondola patsiku la mpikisano, khalani ndi mphamvu yolondola yothamanga ndi ena. Chifukwa chake, ndikukulimbikitsani kuti mudzidziwe bwino makanema apadera pa mitu iyi ndi mitu ina kuchokera kwa wolemba tsamba la scfoton.ru, komwe muli pano. Kwa owerenga tsambali, maphunziro apakanema ndiulere. Kuti muwapeze, ingolembetsani zamakalata, ndipo mumphindi zochepa mudzalandira phunziro loyamba mndandanda wazomwe zimakhalira pakupuma koyenera mutathamanga. Lembetsani ku phunziroli apa: Kuthamanga kwamaphunziro apakanema ... Maphunzirowa athandiza kale anthu masauzande ambiri ndipo athandizanso inunso.