Nzika zomwe zimachita masewera olimbitsa thupi, mosasamala kanthu za kukula kwake komanso kutalika kwake, zimadziwa phindu la maluso ndi maluso apadera. Amapangitsa kuti zikhale zotheka kubwera kuzotsatira zomwe mukufuna. Momwe mungaumitsire mapazi anu? Pitirizani kuwerenga.
Momwe mungaumitsire mapazi kunyumba - malangizo
- Ndondomeko yathanzi loyenera.
Zakudya zamasewera zimakhala ndi malamulo ena omwe amafunikira kutsatira mosamalitsa. Sikulimbikitsidwa kuti mudye maola awiri musanaphunzire. Ndizoletsedwa kudya chakudya (m'mawa, nkhomaliro, madzulo). Madokotala ambiri amalangiza kudya kasanu ndi kamodzi patsiku.
Umu ndi momwe thupi limasinthira bwino pamavuto osiyanasiyana osagwira ntchito kuti limuwononge. Chakudya chilichonse chimayenera kukhala chosiyanasiyana kuti tipewe kuwoneka kwa zovuta zam'mimba, mawonekedwe am'matumbo.
- Kuphunzitsa mphamvu.
Kulimbitsa mphamvu ndikofunikira mukamauma. Izi zikuphatikiza: kubisalira ndi katundu (kuchuluka kwa ma kilogalamu kumadalira kukonzekera); kukweza zala zazing'ono (chomwe chikugogomezera apa ndi ana amphongo a miyendo, omwe amathandiza kuwalimbikitsa); kuyenda limodzi ndi mapapu.
- Zochita zolimbitsa thupi zamthupi.
Maphunziro a Cardio ndi othandiza kwambiri ndipo amathandiza kulimbitsa mtima wam'mimba ndi wamagetsi. Amatha kugwiritsa ntchito makina opondera, zida zolimbitsa thupi kunyumba - oponda, kusambira ndi kuvina masewera.
Pulogalamu yomwe yasankhidwa ikuthandizani kulimbikitsa miyendo yanu, kuwapangitsa kukhala otanuka komanso owonda. Zimathandizanso kuthana ndi matenda otchuka - mitsempha ya varicose.
Mapazi Ouma - Chitani Zoyeserera Panyumba
Lero, pali chizolowezi chantchito yathunthu ya anthu, pomwe nzika zilibe nthawi yokwanira yochitira masewera olimbitsa thupi. Pankhaniyi, pali njira yopulumukira - awa ndi masewera olimbitsa thupi kunyumba. Zonsezi zimapangidwa kuti zilimbikitse gulu linalake laminyewa.
Magulu
Olimbitsa thupi amenewa umalimbana ndi minofu ya kumbuyo, mikono ndi mapewa, miyendo, minofu yotupa. Poyamba, tikulimbikitsidwa kugwiritsa ntchito bala yopanda kanthu, popeza ziphuphu zosaphunzitsidwa zitha kuwonongeka mukamagwiritsa ntchito. Pambuyo polimbitsa thupi kangapo masabata 2-3, mutha kugwiritsa ntchito zochepa, kenako zambiri.
Njirayi sivuta apa:
- Miyendo imayikidwa m'lifupi-mulifupi.
- Ndiye muyenera kutenga bala ndikuliika pamapewa anu kumbuyo kwa mutu wanu.
- Ndikulimbikitsidwa kuti muzisalala bwinobwino osasokoneza kupuma.
- Kwa oyamba kumene, ndibwino kuti musapange seti 1-2 osatinso.
Masewera a Dumbbell
Masewerawa ndi ofanana ndi omwe amapangidwa ndi barbell. Ma dumbbells ndiosavuta kuchita. Malamulo posankha katundu ndi ofanana (kutengera katundu).
Dumbbell kapena Barbell Ng'ombe Amakweza
Zochita izi zimalumikizidwa ndikuwonjezeka pang'onopang'ono kwa katundu (ma dumbbells atha kugwiritsidwa ntchito kuchokera ku 2 kilogalamu ndi zina). Ma dumbbells azikhala oyenera pano kuposa barbell (ndibwino kukhala olimba). Tikulimbikitsidwa kugwiritsa ntchito njira zingapo tsiku lililonse.
Njirayi ndi yosavuta:
- choyamba muyenera kusankha mulingo woyenera kulemera kwa maphunziro;
- imani pa zala ndi mapazi onse awiri, mutanyamula mabelu oyimbira dzanja lililonse;
- kukweza ndi kutsitsa phazi ndikulimbikitsidwa kuti lichitike pakadutsa masekondi 2-3.
Chithunzi
Plie ndi mtundu wa squat. Iyi ndi njira yothandiza kwambiri yopangira minofu m'miyendo ndi matako anu. Zochita izi sizikusowa luso lapadera.
Magawo:
- Ndibwino kuti mutambasule miyendo yanu paphewa;
- kuwoloka manja onse m'mimba;
- poyenda pang'onopang'ono komanso mosalala, khalani pansi mpaka miyendo yakumunsi itakhazikika mokwanira m'maondo;
- imirirani ndi kupuma mokoka;
- kumasula mpweya ndikuchita njira zina 3-4.
Mphuno ya Dumbbell
Mapapu olemera ndi njira inanso yolimbikitsira miyendo yanu ndikuwotcha mafuta owonjezerawo. Zolakwitsa zolemera zosiyanasiyana zimagwiritsidwa ntchito ngati katundu.
Monga momwe zimakhalira ndi kulimbitsa thupi kwina, kulemera kwake kumaloledwa kukula kutengera kuchuluka kwa kulimbitsa thupi. Kwa oyamba kumene, kuchuluka kwa mapapu kumatha kukhala pafupifupi 5-6 kuchokera mwendo uliwonse.
Magawo:
- Ndibwino kuti mutenge ma dumbbells mdzanja lililonse;
- ikani mwendo wanu wakumanja patsogolo ndikugwada;
- khalani pansi, kwinaku mukusuntha pakati pa mphamvu yokoka ndi mwendo wamanja;
- gwirani pafupifupi masekondi 3-4 ndikubwerera kumalo abwinobwino;
- kubwereza zochita ndi mwendo kumanzere;
- Chitani njira 3-4 mwendo uliwonse.
Makina osindikizira mwendo
Makina osindikizira amathandiza kuti azingolimbitsa minofu, komanso kuwonjezera mphamvu zawo. Zochita za tsiku ndi tsiku ziziwathandiza kuti akhale ndi mawonekedwe abwino. Nthawi zambiri, kuphunzitsa kumachitika pa simulator yapadera, chifukwa izi zimakupatsani mwayi wowongolera ndondomekoyi ndikusankha katundu.
Njirayi ndi iyi:
- Tikulimbikitsidwa kukhala momasuka pa simulator, kutsamira, kugwada ndi kuwatsamira pa nsanja;
- pali zitseko m'mbali mwa simulator kuti muonjezere katundu (zitsulo zimayikidwa pa iwo) - kwa oyamba kumene, ayenera kukhala opanda kanthu;
- kulamulira kupuma, kukhotetsa choyimitsa chitetezo ndikutsitsa nsanja pamiyendo yopindika;
- kwezani ndi kutsitsa kangapo motsatizana;
- kupumula kwa mphindi 2, kenako pangani njira zina 4-5.
Amaloledwa pang'onopang'ono kuwonjezera katundu ndi kuchuluka kwa njira. Kuchita masewerawa ndi njira yowonjezerapo yowonjezeretsa kupirira, kuyanika miyendo, komanso kupuma.
Chingwe cholumpha
Chingwe chodumpha ndi bajeti komanso njira yophunzitsira yotchuka. Sizitengera luso lapadera, luso ndi mgwirizano wa katundu. Onse ana ndi akulu amatha kugwiritsa ntchito izi. Pambuyo pazochita zingapo, minofu ya miyendo, mtima ndi mapapo zimalimbikitsidwa, malo opumira amapitilira. Amagwiritsidwa ntchito ngati katundu wowonjezera wouma mapazi.
Kuyanika chakudya
Kuti mukwaniritse zotsatira zabwino, pamafunika chakudya cha munthu aliyense. Zakudyazo ziyenera kuwerengedwa tsiku lililonse (magawo sayenera kupitirira ma calorie angapo).
Ndibwino kuti musankhe zakudya zabwino kwambiri, chifukwa zimayenera kulimbana ndi mafuta ochepa. Chakudya choyenera chimaphatikizidwa ndi kuphunzira mwakhama.
Main mankhwala ntchito:
- dzira loyera la nkhuku;
- zitsamba zatsopano (katsabola, parsley, cilantro kapena anyezi);
- masamba;
- nyama yodyera (kalulu, Turkey, mawere a nkhuku);
- zopangidwa ndi mkaka (kefir, mkaka wopanda mafuta ambiri, tchizi).
Kuchuluka kwa chakudya kumayambiriro kwa kuyanika sikuyenera kupitirira magalamu awiri pa kilogalamu imodzi ya kulemera kwa munthu. Ndiye kumwa chakudya kumachepetsedwa pang'onopang'ono kukhala zizindikilo - 0,5 magalamu pa kilogalamu imodzi ya kulemera. Nthawi zambiri, zotsatirazi zimawoneka mkati mwa masabata 5-6 mutagwiritsa ntchito pulogalamuyi.
Malinga ndi ndemanga zambiri za anthu, kuyimitsa mapazi tikulimbikitsidwa mukamasewera. Zimathandiza kuchotsa mafuta ochulukirapo, kusintha tanthauzo la minofu ndikuwapangitsa kukhala otanuka kwambiri. Kwa amayi, uwu ndi mwayi wabwino wopangitsa kuti miyendo yawo ikhale yokongola komanso yokongola.
