Izi zidachitika kuti akatswiri ambiri amaganiza kuti kuthamanga panyumba ngati ntchito yosavuta. Amanena kuti munthu amatopa msanga, mawondo amatha kuvutika panthawi yomwe akuthamanga, ndizovuta kukulitsa mayendedwe olimba.
Komabe, pakadali pano, m'magulu ambiri a anthu omwe alibe mwayi wopita kumalo ochita masewera olimbitsa thupi (mwachitsanzo, amayi achichepere, ophunzira, anthu otanganidwa, komanso omwe ali onenepa komanso amanyazi kuthamanga kupaki kapena malo ochitira masewera olimbitsa thupi), mtundu uwu wa masewera olimbitsa thupi ungathandize kuchotsa mapaundi owonjezera.
Komanso, kuthamanga m'malo mwake - ndipo iyi ndi masewera olimbitsa thupi - amatha kuphatikizidwa kunyumba ndi pulogalamu iliyonse yochita masewera olimbitsa thupi. M'nkhaniyi, tikuuzani momwe mungakwaniritsire izi.
Kodi kuthamanga ndi njira yabwino yochepetsera thupi?
Pindulani
Ndi kuchita masewera olimbitsa thupi pafupipafupi, inu:
- akhoza kukwaniritsa kuwonda kwakukulu.
- Minofu ya mwendo idzalimbikitsidwa ndikukonzekera kupsinjika kwakukulu: kuthamanga mu bwalo lamasewera kapena mpikisano.
- Thupi, mosakayikira, likhala lolimba kwambiri, mupeza mawonekedwe anu othamanga.
- Dongosolo la Cardio lidzalimbikitsidwa, komanso lidzakhala njira yabwino yopewera matenda amtima.
- Mukamathamangira pomwepo, mumalimbitsa minofu yambiri. Mukumva bwino komanso mokondwera.
- Ngati wothamanga ali ndi mavuto akulu onenepa (kunenepa kwambiri) m'malo mwake, amatha kuchepa thupi, bola ngati azichita ma kilogalamu angapo pamwezi.
Kuphatikiza apo, kuthamanga pafupipafupi kunyumba sikungokuthandizani kuti muchepetse thupi, komanso:
- Pewani nkhawa, limbikani.
- Zithandizira kuyambitsa zochitika zamaubongo posintha kufalikira kwa magazi.
- Limbikitsani kagayidwe kake.
- Thandizani kuchepetsa kudya.
- Zithandizira kutulutsa minofu yakumaso, matako ndi miyendo, komanso kusintha mawonekedwe.
Zotsutsana
Musanayambe kulimbitsa thupi, kuphatikizapo kulimbitsa thupi kunyumba, muyenera kufunsa dokotala wanu ndikumvera malingaliro ake.
Chifukwa chake, kuthamanga, kuphatikiza kunyumba, sikuvomerezeka kuti anthu azichita:
- akudwala mphumu ndi matenda ena am'mapapo
- akuvutika ndi matenda amtima ndi mitsempha.
- omwe ali ndi kupindika kwakukulu kwa msana.
- anthu omwe adalandira kuvulala kwamaondo, mafupa amchiuno, akakolo,
- Pakati pa mimba, ngati amayi omwe ali ndi kachilombo ka HIV amatsutsana kwambiri ndi masewera olimbitsa thupi ndi kudumpha.
- Omwe ali ndi index ya thupi (BMI) yopitilira 35 Pachifukwa ichi, pali chiopsezo cha malo olumikizirana mafupa. Ndikofunika kusankha katundu wochepa kwambiri, mwachitsanzo, kuyenda, kusambira.
- anthu omwe ali ndi mitsempha ya varicose. (kuthamanga pa zovala zapadera ndizotheka).
- vuto la matenda oopsa.
Kuthamangira m'malo kuti muchepetse thupi kumatha kuchitika poteteza chifuwa, msana ndi mapazi. Chifukwa chake, sikulimbikitsidwa kuthamanga opanda nsapato, muma slippers ofewa. Kugula kwabwino kwambiri ndi nsapato zothamanga.
Nsapato izi zimathandizira kuteteza dongosolo lanu la minofu ndi mafupa ku nkhawa yayikulu yokhudzana ndi kuthamanga. Zithandizanso kupewa kupindika ndi kuvulala komwe kungachitike.
Njira zothamangira m'malo mwake
Ndi bwino kuyeserera pamphasa wakuda wa mphira. Mudzafunika malo kunyumba ndi malo osachepera mita imodzi pa mita, makamaka payenera kukhala khoma losalala pafupi, lomwe lingafunikire kuthandizira.
Kuthamanga ndikosavuta, palibe kudumpha
- Mukamathamanga, ikani phazi lanu pachidendene ndikuyesera kusinthitsa miyendo yanu mwachangu.
- Yesetsani kuti musabweretse mawondo anu kufanana ndi pansi.
- Kokani m'mimba mwanu, sungani msana wanu molunjika.
- Manja akuyenera kukanikizika mpaka thupi ndikuwerama pazitsulo. Kapena sungani, monga momwe zimakhalira nthawi zonse.
Kuthamanga ndikosavuta, ndimabampu
- Chipilala chokhacho chimakhudza pansi. Mutakhudza pansi - nthawi yomweyo tulukani mmwamba ndikusintha miyendo.
- Sikoyenera kutambasula miyendo mokakamiza. Mawondo ayenera kupindika pang'ono.
- Ndikofunika kukanikiza atolankhani. Izi ndikuti muchepetse nkhawa kumbuyo.
Komanso, posintha kuthamanga pamalo pomwepo, mutha kuyesa kuthamanga (kunyumba, izi zikuyenda pang'ono, kuchokera kukhoma kupita kumpanda wina). Ngakhale ndi masitepe awiri kapena atatu, katunduyo amakhala wofunikira, ndipo ma calories adzawotchedwa chifukwa chakutembenuka pafupipafupi. Pano
Mapepala osindikizira
Mutha kuthamanga kunyumba pa rug pomwe mukuwonera TV yomwe mumakonda nthawi yomweyo. Koma, ndithudi, ndi bwino kugula makina opangira matayala kuti mukhale ndi ma workout ngati amenewa, okhala ndi mapulogalamu osiyanasiyana okonzekera kulimbitsa thupi.
Ndikofunika kuyika njirayi:
- pa khonde,
- pakhonde, ngati mumakhala m'nyumba,
- kapena m'chipinda chilichonse chachikulu chotsegula mawindo.
Ngati simungakwanitse kugula chopukusira, kapena mulibe komwe mungayikemo, mutha kupita kumalo anu ochitira masewera olimbitsa thupi.
Gwiritsitsani pazitsulo mukamathamanga pa chopondera. Mutha kuyatsa nyimbo zomwe mumakonda kuti mukhale ndi malingaliro abwino.
Zopindulitsa
1. Pazithunzi zowonetsedwa, mutha kuwona zonse zomwe zakwaniritsidwa komanso zotsatira za maphunziro:
- liwiro loyenda,
- mtunda woyenda,
- kugunda kwa mtima,
- zopatsa mphamvu zopsereza.
2. Mothandizidwa ndi treadmill, mutha kusankha katundu payekha: kuyenda mwachangu, kuthamanga mwachangu, kukwera phiri, ndi zina zambiri. Kuphatikiza apo, panthawi yophunzitsayi mutha kusintha liwiro lakuyenda.
3. kusankha kwa makina opondera tsopano ndi kwakukulu, chifukwa chake mosakayikira mupeza komwe kukuyenererani.
Pulogalamu yothamangitsira pakuchepetsa thupi kunyumba
Tsoka ilo, vuto lalikulu ndikumathamanga ndikuti mwina sizigwira ntchito tsiku lonse. Izi ndichifukwa choti kuthamanga pamalopo ndimachitidwe osasangalatsa ndipo kumatha kukhala kosangalatsa msanga.
Nayi malangizo othandizira kuthana ndi kusungulumwa ndi chizolowezi: Ikani zolimbitsa thupi zolimbitsa thupi.
Konzekera
Musanayambe kulimbitsa thupi, ndikofunikira kutentha: kukoka ziwalo, kugwada, kulumpha, squat.
Pambuyo pake, timapita molunjika ku maphunziro. Nazi njira zitatu zomwe zingasinthidwe ndikuphatikizidwa.
Ntchito yoyamba
Mukamachita masewera olimbitsa thupi, mutha kuyenda pafupipafupi (mphindi zisanu) ndikuyenda m'malo mozungulira (mphindi ziwiri kapena zitatu). Bwerezani izi katatu kapena kasanu.
Zochita zoterezi zitha kuchitidwa kunyumba komanso, mwachitsanzo, paki yoyenda.
Ntchito yachiwiri
Timasinthanso, nthawi ino kuthamanga (mphindi zisanu), kulumpha miyendo yonse (miniti imodzi) ndikulumphira chingwe (mphindi ziwiri).
Ntchito yachitatu
Choyamba, monga kutentha, kwezani mawondo anu mukuyenda (mphindi zitatu kapena zinayi).
Ndiye kusinthananso. Kuthamanga koyenda (mphindi ziwiri) ndikuyendetsa pafupipafupi (mphindi zisanu). Tikulimbikitsidwa kuti mubwereza kuzungulira katatu kapena kanayi, pambuyo pake mutha kuchita zolimbitsa thupi.
Kumbukirani kuti maphunziro amakupatsani zotsatira zooneka bwino mukamatsata zakudya.
Kuphatikiza apo, nthawi zonse pamafunika: osati kamodzi pa sabata, koma atatu kapena anayi, tsiku lililonse.
Kutambasula utatha kulimbitsa thupi
Zomwe zimatchedwa "kuziziritsa" mutatha maphunziro ndizofunikira. Kutambasula ndikwabwino ngati kuziziritsa. Tambasula minofu yotopa - thupi likuthokozani.
Nayi mndandanda wazolimbitsa thupi zomwe tikulimbikitsidwa kuti zichitike kwa mphindi imodzi kapena ziwiri:
- Timagona chagada, kwezani mikono ndi miyendo yathu mosiyanasiyana ndikuzigwedeza bwino. Izi zitulutsa mavuto.
- Ikani mwendo wanu wakumanzere pansi, ndikukweza mwendo wanu wakumanja mozungulira, gwirani chingwe (kapena bondo) ndikukokera mwendowo kwa inu. Mutha kukweza msana wanu pamphasa panthawiyi. Bwerezani zomwezo ndi mwendo wamanzere.
- Tengani chithunzi cha mwana (ikani matako anu pazidendene) ndikutambasukira patsogolo.
- Khalani pansi, mutambasule miyendo yanu ndikutambasula koyamba mpaka mwendo umodzi, kenako kumzake.
Ngati ndi kotheka, kumapeto kwa kulimbitsa thupi kwanu, pitani ku sauna, bathhouse kapena hammam.
Zochita zina zakunyumba kupatula kuthamanga
Kuphatikiza pa kuthamanga panyumba, mutha kuchita masewera olimbitsa thupi panjinga yokhazikika, malinga ndi mapulogalamu apadera a aerobic, komanso kuchita masewera olimbitsa thupi kuchokera ku Pilates kapena yoga. Kuti muchepetse kunenepa kwambiri, zidzakhala bwino kuphatikiza mitundu ingapo ya katundu, kuphatikiza kuthamanga pamenepo.
Malangizo oyambira patsamba la oyamba kumene
- Ngati mulibe mwayi wophunzitsa masabata, chitani kumapeto kwa sabata, komanso nthawi yopuma.
- Wina amakonda kusewera yekha, pomwe ena - pakampani. Ngati muli mgulu lachiwiri, pemphani anzanu kapena abale kuti adzatenge nawo gawo. Izi zikuthandizaninso kuthandizana.
- Onetsetsani kuti muzimva kutentha musanaphunzitsidwe ndikuzizira pambuyo pake.
- Muyenera kuthamanga kwa theka la ola - pokhapokha ngati mafuta anu ayamba "kusungunuka".
Ndemanga zapaulendo wothamangitsa kuchepa thupi
Kuchokera pa zomwe ndakumana nazo, ndikutha kunena kuti kuthamanga panyumba ndi chinthu chachikulu. Ndimachita izi tsiku lililonse kwa mphindi makumi awiri, kutsegula TV ndikuthawa. Zotsatira zake, miyendo idayamba kuchepa, magazi amayenda bwino. Ndipo koposa zonse - ndalama zochepa.
Olga
Pazaka zanga (zopitilira makumi asanu) sizovuta kwenikweni kusewera masewera othamanga mumsewu. Sindimakonda kuthamanga kunyumba. Ndinayamba kuthamanga - ndinataya pafupifupi ma kilogalamu atatu (zisanachitike, sindinathe kuzichotsa kwa theka la chaka)
Svetlana
Ndili patchuthi cha amayi oyembekezera ndili ndi mwana. Palibe njira yothamangira mumsewu. Palibe ndalama zochitira masewera olimbitsa thupi. Ndipo ndikufuna munthu wochepa thupi. Ndimathamangira kunyumba pamphasa wampira. Ndinagona mwanayo - ndipo ine ndekha kumalo anga ophunzitsira. Kuchita masewerawa kunyumba kwandithandiza kuti ndikhale ndi thupi nditabereka. Tsopano ndimayesetsa kusunga zotsatira zake, ndimathamanga ngati njira yodzitetezera, ndipo ndangotenga nawo gawo. Kuthamangira kunyumba pomwepo ndi njira yothetsera amayi onse achichepere.
Alexandra
Chifukwa chosowa nthawi yochitira masewera olimbitsa thupi, ndidagula chopondera ndikuyika pakhonde. Ndimathamanga tsiku lililonse, madzulo. Loweruka ndi Lamlungu, nthawi zina ngakhale kawiri - m'mawa ndi madzulo. Ndataya pafupifupi 10 kilogalamu. Ndakhutitsidwa.
Andrew
Kunena zowona, ndimakonda kuthamanga panja. Koma pamene pali phala la chisanu kunja kwazenera, ndipo ndikofunikira kukhalabe ndi mawonekedwe athupi, kulimbitsa thupi kwakanthawi kothamanga pamalopo kumathandiza kwambiri. Kuti maphunziro asadandaule ndi momwe angakhalire, ndimasintha mitundu ingapo yamaphunziro. Komanso, nthawi zina ndimayendetsa masitima othamanga, mwamwayi, kukula kwa kolowera mnyumbayo kumalola.
Stanislav
Ndakhala ndikuthamanga kunyumba kwazaka zopitilira ziwiri tsopano. M'chaka choyamba, adataya pafupifupi kilogalamu khumi. Ndiye panali kuchepa - kuchuluka pamiyeso kunazizira. Zotsatira zake, atasintha magetsi, zinthu zinayambiranso pansi. Chifukwa chake chaka chimodzi china ndidakwanitsa kutaya mapaundi ena asanu ndi limodzi. Patsogolo ndi mawonekedwe atsopano, ndikufuna kulemera kwa 65 kilogalamu (tsopano ndikulemera 72). Ndimanyadira ndekha. Ndipo chinthu chachikulu ndikuti zonsezi zimachitika popanda mtengo wowonjezera. Mwa njira, nthawi zina mzanga amabwera kwa ine kudzathamanga. Timatsegula nyimbo zomwe timakonda ndikusunthira kwa iwo, ndikuchirikiza. Kuyang'anizana ndikulimbikitsa kwakukulu.
Albina
Payekha, sizimandivuta kutaya mapaundi angapo owonjezera miyezi yotentha. Pakiyi ili kutali ndi kwathu, kuyenda m'misewu yaphokoso komanso ya gasi sichosangalatsa. Chifukwa chake, ndimathamanga kunyumba, tsiku lililonse kwa mphindi khumi ndi zisanu mpaka makumi awiri. Popita nthawi, katunduyo adzawonjezeka.
Masitepe
Ndisanachite masewera olimbitsa thupi, ndimangotha kutentha, ndikatha kutambasula. Ndikathamanga, ndimakonda kusamba mosiyana kuti ndithandizire kukhala bwino.
Andrew
Nthawi yomweyo ndimakumbukira nyimbo ya wokondedwa wanga Vladimir Vysotsky: "Kuthamangira m'malo, chisomo ndi mphamvu!" Ndimakonda kuthamanga - kupaki, komanso zopinga, pomwepo, kunyumba. Chofunikira kwambiri kwa ine ndikukhala mukuyenda mosalekeza.
Wotchedwa Dmitry
Nkhani yanga mwina ndiyopanda pake. Ankalemera kwambiri, osachepera 20 kilogalamu anali owonjezera. Ndinayesera kuonda m'njira zosiyanasiyana - ndinasiya. Panalibe mphamvu zokwanira, ndipo kunalibe ndalama zophunzitsira. Ndipo zinali zolimba pang'ono ndikulimbikitsidwa ... Zotsatira zake, ndinawerenga zothamangira pomwepo, kuti ndizoyenera kwa anthu opanda mawonekedwe athupi. Zotsatira zake, ndidayamba maphunziro.
Choyamba, mphindi zitatu patsiku, kenako zidakwera mpaka zisanu, kenako mpaka zisanu ndi ziwiri. Pambuyo pa miyezi isanu ndi umodzi yophunzitsidwa pafupipafupi, ndidatsanzikana ndi ma kilogalamu asanu ndi limodzi, komanso ndidayamba kumva bwino, kupuma pang'ono kudatha. Tsopano ndimayesetsa kuthamanga osachepera theka la ola patsiku. Ndimabwera kuchokera kuntchito, ndimachenjeza banja langa - komanso pakona yomwe ndimakonda yophunzitsira. Kenako ndimasamba mofunda. Sizitenga nthawi yochuluka, koma ndimawona zotsatira zake pakalilore ndipo ndine wokondwa. Kuthamangira m'malo, bola ngati ndiwe woyamba wothamanga komanso kuti ulibe ndalama zokhala membala wa masewera olimbitsa thupi, ndiye njira yabwino.
Maria
Kuthamangira kunyumba pakakhala kuti mulibe nthawi kapena ndalama zokhala ndi masewera olimbitsa thupi ndi njira yabwino kwambiri yothetsera mavuto. Kuyeserera kumawonetsa kuti ngati mutsatira malamulo onse, kuthamanga kumeneku sikotsika kuposa kuthamanga wamba pokhudzana ndi maubwino, ngakhale simukuthamanga pa chopondera, koma pamphasa wampira wokhazikika. Ndipo ndalama zocheperako zimagwiritsidwa ntchito pa izi.
