Tikadzipanganso tokha kulonjeza kudzakumana ndi thanzi (kuyambira chaka chatsopano, kuyambira Lolemba, ndi zina), ndiye kuti chinthu nambala 1 mu dongosolo "lapadziko lonse lapansi" chimatanthauza kuchita m'mawa. Komabe, kutsimikiza nthawi zambiri kumatha ndi alamu. Ndipo sikuti ndi ulesi wokha womwe ungakhale wolakwa. Muzu wavutoli ndikuti anthu ambiri samazindikira kufunika kochita masewera olimbitsa thupi m'mawa. Aliyense amadziwa kuti izi ndizothandiza. Koma zomwe kwenikweni ndi zotulukapo za kusayenda, si onse omwe amadziwa.
Munkhaniyi tifotokoza chifukwa chake kuchita masewera olimbitsa thupi ndikofunikira kwa munthu wamakono komanso momwe tingachitire bwino m'mawa. Tikuthandizaninso kusankha masewera olimbitsa thupi ndikukuwuzani momwe mungapangire chizolowezi chabwino ndikupewa zolakwika mukamachita masewera olimbitsa thupi.
Ubwino wamagulu am'mawa ochita masewera olimbitsa thupi
Kodi mwawona kuti ndi anthu angati omwe atizungulira m'mawa omwe ali osasangalala, osagona mokwanira, osakwiya? Zomwe zimayambitsa matendawa ndi hypokinesia, kapena kusachita masewera olimbitsa thupi. Chifukwa chake, chisangalalo chamanjenje komanso kutopa kwanthawi yayitali. Kupatula apo, kuchuluka kocheperako kumachokera ku minofu kupita kuubongo. Zotsatira zake, malo amitsempha atagona amatsegulidwa pang'onopang'ono. Kuphatikiza apo, kusayenda bwino kumakhudza kamvekedwe ka mitsempha yamagazi yomwe imadyetsa ubongo.
Popita nthawi, vutoli limakulirakulira: munthu atapuma usiku, samva mphamvu, amangodzuka osasangalala. Kuchuluka kwa zoyambira zofunikira kwambiri zamagalimoto kumangolembedwa masana okha. Pomwepo mpamene mphamvu ndi kamvekedwe kadzawonekera.
Njira yothetsera vutoli ndi machitidwe am'mawa. Pochita masewera olimbitsa thupi, mumathandiza thupi kuyambitsa zida zake zamkati mwachangu ndikugwira ntchito bwino masana.
Phindu lakuwongolera likuwonetsedwanso motere:
- kumalimbitsa minofu ya mtima ndi kupuma (kupewa matenda a mtima);
- bwino patency ndi chikhalidwe ambiri Mitsempha (sitiroko kupewa);
- mafupa amayamba kuyenda kwambiri (kupewa matenda amisempha);
- kutanuka ndi kamvekedwe ka minofu kumawonjezeka, kukhazikika kumayendetsedwa;
- kagayidwe kachakudya kagayidwe kachakudya inapita patsogolo;
- Ntchito ya ubongo imatsegulidwa, yomwe imakhudza kwambiri ntchito zamaganizidwe ndi chidwi;
- kupirira kumawonjezeka;
- zida za vestibular zimaphunzitsidwa, kuyendetsa kayendedwe bwino.
Zofunika! Nthawi zambiri zimapezeka kuti kuchita masewera olimbitsa thupi kumangokhala pakulimbitsa thupi masana kwa munthu wamakono yemwe amakhala moyo wongokhala. Chifukwa chake, simuyenera kunyalanyaza izi.
Nthawi yophunzirira komanso momwe mungapangire ndandanda yam'mawa molondola?
Amakhulupirira kuti masewera olimbitsa thupi m'mawa amatha kusiya masewera olimbitsa thupi madzulo. Masana ndiosavuta ndipo simuyenera kudzuka molawirira. Komabe, masewera olimbitsa thupi madzulo, pazothandiza zawo zonse, sangapatse thupi nyonga itadzuka komanso tsiku loti ligwire ntchito, lomwe limapereka masewera olimbitsa m'mawa.
Kuti muwerenge nthawi yokwera bwino, ganizirani izi:
- Kutalika kwamakalasi: zolimbitsa thupi m'mawa kwa oyamba kumene - 10-15 mphindi, theka la ora - kwa iwo omwe adazolowera katunduyo;
- mutatha kulipiritsa, tengani shawa losiyanitsa kwa mphindi 10.
Chitani masewera olimbitsa thupi makamaka pamimba yopanda kanthu. Kumwa kapu yamadzi mutagona usiku kudzakuthandizani kuchepa magazi anu. Ntchitoyi idzakhala yayikulu ngati musamba nkhope yanu ndi madzi ozizira. Onetsetsani kuti mulowetse chipinda chomwe muziphunzirira.
Kuchita masewera olimbitsa thupi kuyenera kukhala ndi magawo atatu: kutentha, zovuta zazikulu ndikumaliza. Gawani katunduyo mofanana. Chitani masewera olimbitsa thupi kuchokera kosavuta kufikira zovuta. Ngati mukumva kukomoka kapena kuchita chizungulire, ndibwino kuti musokoneze osachita chilichonse kupwetekedwa komanso kusapeza bwino.
Konzekera
Musanayambe kuchita masewera olimbitsa thupi, monga kulimbitsa thupi kwina kulikonse, muyenera kutenthetsa pang'ono. Zochita zonse zimachitidwa mosadukiza, palibe chifukwa chosunthira mwadzidzidzi.
Khosi lamutu
Kutembenuka kwa mutu ndi khosi. Pepani komanso pang'onopang'ono pendeketsani mutu wanu kumanzere ndi kumanja. Kenako pendeketsani mutu wanu kutsogolo, ndikukhudza chibwano chanu pachifuwa, kenako ndikubwerera. Kupitilira apo - kayendedwe kazungulira pamutu mozungulira mozungulira ndikuzungulira. Gawo lomaliza ndikutembenuzira mutu kumanja ndi kumanzere.
Zida
Kwezani manja anu patsogolo pa chifuwa chanu, tsitsani manja anu mu nkhonya. Chitani kasinthasintha koyamba ndimalo olumikizana ndi dzanja, kenako ndi zigongono. Knean mafupa amapewa posuntha mikono mutatambasula kapena kuwerama m'zigongono mozungulira, kutsogolo ndi kumbuyo.
Thupi lakumbuyo
Tinaika manja athu lamba. Ndikulumikizana m'chiuno, timayenda mozungulira mosiyanasiyana.
Mutha kuchita zopindika zingapo kumanzere ndi mwendo wamanja.
Miyendo
Kwezani mwendo wakumanzere patsogolo pathu, pindani pang'ono pa bondo ndikuyamba kupotoza bondo. Ngati kuli kovuta kusunga malire, ikani dzanja lanu pakhoma. Timachitanso chimodzimodzi kuyenda ndi mawondo. Bwerezani zolimbitsa thupi mwendo wakumanja. Timamaliza kutentha poyenda m'malo.
Zovuta poyambira kosavuta
Palibe zotsutsana pakulipiritsa m'mawa. Zochita zamtunduwu ndizoyenera kwa ana komanso akulu. Palibe zida zodula kapena zoyeserera kapena yunifolomu yapadera yamasewera yomwe imafunikira. Kulipira kunyumba kumapezeka kwa aliyense - zonse zomwe muyenera kuchita ndikusankha masewera olimbitsa thupi omwe mungakwanitse. Tikuwonetsani zovuta zam'mawa zam'mawa kwa oyamba kumene kwa mphindi 15.
Zigwa
Miyendo imayikidwa m'lifupi-paphewa padera, yesetsani kufika pansi ndi manja anu, ndiye, mutapumula manja anu kumbuyo, kugwada. Nthawi 10.
Masitepe m'malo
Kwezani mawondo anu momwe mungathere. Kenako tidayika manja athu m'matako ndi mbali yakumbuyo ndikuyesera kuwafikira ndi zidendene ndi mayendedwe osefukira. Nthawi 10 ndi mwendo uliwonse.
Sungani miyendo yanu kumbali ndi kumbuyo ndi mtsogolo
Timasintha mosinthana ndi mwendo uliwonse Nthawi 10. Ngati ndizovuta kuti mukhale olimba, mutha kudalira khoma.
Zochita za Abs
Timagona pansi pamsana ndikuyamba kukoka miyendo yokhotakhota pachifuwa (mosinthana, kenako onse pamodzi). Nthawi 10.
Komanso, mutagona chagada, kwezani miyendo ndi manja anu nthawi yomweyo. Masamba amapewa ayenera kuchoka pansi. Timatembenukira m'mimba mwathu, pitilizani kutukula mikono ndi miyendo yathu. Timachita maulendo 10.
Tipitiliza kuchita masewera olimbitsa thupi onse mozungulira kwa mphindi 10-15.
Mapulani
Timaliza zovuta izi ndi zolimbitsa thupi. Yambani ndi masekondi 30 ndikusintha zotsatira zanu pang'onopang'ono tsiku lililonse. Mutha kuyimirira zigongono ndi mikono yotambasula. Njira ina ndikusinthana pakati pa malowa tsiku lililonse.
Zovuta kwa amuna
Zochita zam'mawa zamwamuna, ngati zingafunidwe, zimachitidwa ndi ma dumbbells (kutentha-kopanda)
Magulu
Titatha kutentha, timayamba gawo lalikulu ndi squats (nthawi 20-25). Onetsetsani kuti msana wanu uli wowongoka ndipo mawondo anu samapitilira mulingo wamasokosi anu.
Maunitsi
Zachikale: ikani mwendo wanu wamanzere patsogolo ndikugwada pa bondo mbali yakumanja. Mwendo wakumanja wapindidwa mmbuyo ndikupindanso pangodya yakumanja. Chotsatira chimabwera kubwerera kumalo oyambira ndi lunge yatsopano kuchokera mwendo wina. Chitani maulendo 15 pa mwendo uliwonse, sungani manja anu pa lamba wanu.
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Mbali: Patulani miyendo yanu momwe mungathere. Pindani mwendo wanu wakumanja ndikupendekera thupi lanu, khalani lamanzere. Ndiye - mosemphanitsa. Kumbuyo kuli kolunjika. Chiwerengero cha kubwereza ndi 10-15.
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Zokankhakankha
Kukankhira pansi kwachikale pansi ndi mikono yokulirapo pang'ono kuposa mapewa.
Bwezerani kukankha
Gwiritsani ntchito mpando, mpando wachifumu, kapena benchi.
Mapulani
Tsamira m'manja mwako, thupi ndi lovuta komanso lovuta momwe zingathere. Nthawi yakupha sikuchepera mphindi.
Zovuta kwa akazi
Masewera olimbitsa thupi omaliza - masitepe ake - apitilizabe kuyenda kosunthika ndi mawondo atakwezedwa. Kenako timadzuka zala, manja m'mwamba, ndikukonza izi kwa masekondi 15-20.
Mahi
Timayala manja molunjika mbali ndikupanga mikono, choyamba ndi mwendo wopindika pabondo, kenako ndi wowongoka.
Magulu
Mapazi m'lifupi mwake, zidendene sizimachokera pansi, kubwerera molunjika.
Kutuluka kunja
Kudumphira kunja kwa squat. Mungathe kuchita ndi kuomba mmanja pamutu panu.
Kutambasula
Pokhala pansi, timachita kupindika mozama mosinthana kumiyendo yakumanzere ndi kumanja.
Pambuyo pake, timakotetsa miyendo yathu pansi pathu, ndikupendeketsa thupi ndikutambasukira kutsogolo.
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Mapulani
Timaliza zovuta izi ndi zolimbitsa thupi. Yambani ndi masekondi 30 ndikusintha zotsatira zanu pang'onopang'ono tsiku lililonse.
Momwe mungadzilimbikitsire kuti muzichita?
Yambani ndi masitepe ang'onoang'ono. Kulakwitsa kwenikweni kwa oyamba kumene ndikukhazikitsa ntchito zambiri nthawi imodzi. Mukukonzekera kuyeseza m'mawa? Kenako yambani ndi masewera olimbitsa thupi m'mawa 5 mphindi ndikuchita kwa mwezi umodzi osawonjezera china chilichonse. Mutha kuwonjezera nthawi yamakalasi ndi mphindi 3-5 sabata iliyonse. Mwambo umodzi ukapangidwa, onjezerani watsopano: kusinkhasinkha kapena china chomwe mwasankha.
Zindikirani! Masamba olimbikitsa, zizolowezi zimatsalira. Tsoka ilo, ndizosatheka kukhala ndi chifuniro chimodzi ndikupambana kwa nthawi yayitali. Pangani chizolowezi chizolowezi. Ndondomeko yake yosavuta: zoyambitsa (zomwe zimayambitsa chizolowezi) - kuchitapo - mphotho.
Chochita chilichonse chokhazikika chimatha kukhala choyambitsa, kapena mtundu wa mbedza. Mwachitsanzo, kutsuka nkhope, kutsuka mano, ndi zina zotero Chitani zolimbitsa thupi, mudzipindulitse ndi chakudya cham'mawa chokoma kapena kapu ya tiyi wonunkhira. Timalimbikitsa ma dopamine receptors, ndipo chizolowezicho chimalumikizidwa ndi zosangalatsa.
Onjezani zosangalatsa. Sewerani nyimbo zomwe mumakonda, ganizirani zabwino. Simuyenera kuthana ndi mavuto am'mawa mukamaphunzira. Kumbukirani, masewera olimbitsa thupi abwino kwambiri ndi masewera olimbitsa thupi.
Mukadumpha masewera olimbitsa thupi kapena kufupikitsa nthawi, musadzipweteke. Bwererani ku ndandanda yokhazikika posachedwa. Muzikondwerera kupita patsogolo ndikukondwerera kupambana. Pezani zizolowezi zotsatila ndikulemba tsiku lililonse m'mawa mukayamba kuchita masewera olimbitsa thupi.
Zotsatira zake ndi ziti?
Simungayembekezere zosintha zabwino ngati mumachita masewera olimbitsa thupi nthawi ndi nthawi. Zosintha zimawonekera patatha milungu ingapo ngati mumazichita tsiku lililonse kapena kangapo kasanu pa sabata. Zotsatira zowonekera kwambiri ndikusintha konseko kwaumoyo ndi kupititsa patsogolo zaumoyo. Zimathandizanso kukana chimfine ndi matenda ena.
Zosangalatsa kudziwa! Kuchita masewera olimbitsa thupi, komwe kumapangidwa kuti kukhale kolimbitsa thupi, ndikuchita nthawi yayitali, ngakhale kuyimitsa kugona. Kudzuka molawirira kumapanga chizolowezi chokhazikika cha tsiku ndi tsiku, chomwe chimalola osati kungodzuka, komanso kugona nthawi yomweyo. Kusowa tulo kumatha, kupumula usiku kumakhala kokwanira.
Kuchita masewera olimbitsa thupi pafupipafupi kumachepetsa nkhawa komanso kupewa kupsinjika. Muubongo, njira zakusangalatsira ndi zoletsa ndizoyenera, kusunthika kumakhazikika, mantha ndi kukwiya zimatha. Kuchita bwino, kulimbikira kukwaniritsa zolinga, kulanga kumawonjezeka.
Kwa iwo omwe akutaya thupi, kuchita masewera olimbitsa thupi kumatha kufulumizitsa kutsanzikana ndi mafuta osafunikira ndikuwononga ma calories owonjezera. Kugwiritsa ntchito madzulo kumakhala kosavuta. Anthu ambiri amawona kuti kuchita masewera olimbitsa thupi m'mawa kumathandizanso kuchepetsa kudya.
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Zolakwika zazikulu zonyamula
Tanena kale chimodzi mwazovuta kwambiri - kusakhazikika kwamakalasi. Zolakwitsa zina: kuchita masewera olimbitsa thupi m'chipinda chothina komanso mopupuluma mosafunikira ndikudikirira kwakanthawi. Nyimbo yolipira iyenera kukhala yosalala, koma yolimba. Pa nthawi yomweyo, musanyalanyaze kutentha.
Gwiritsani magulu onse a minofu. Kugwira ntchito limodzi ndi gulu limodzi kumatsutsana ndi cholinga cholipiritsa: kuyambitsa ntchito ya thupi, kulipiritsa ndi mphamvu poyenda. Komabe, iwo omwe amaika patsogolo kuchepetsa kuchuluka kwamavuto amatembenuza masewera olimbitsa thupi kumayambiriro kwa tsikulo pokhapokha polimbana ndi kunenepa kwambiri, kuyiwala kuti mafuta sawotchedwa ndi masewera olimbitsa thupi, koma ndi kuchuluka kwama calories tsiku lonse. Zotsatira zake - osalankhula, osasangalala.
Zindikirani! Ngati mukufuna kuchepetsa thupi, koma masewera anu ndi ochepa pochita masewera olimbitsa thupi, musayembekezere zotsatira zofulumira komanso zomveka. Onjezerani 2-3 mphamvu zowonjezera sabata iliyonse kuti zitheke.
Sikoyenera kutsegulanso magulu onse am'mamawa m'mawa wonse. Ndi kulakwitsa kupanga kulimbitsa thupi kwathunthu kochita masewera olimbitsa thupi. Vutoli ndilofala makamaka kwa oyamba kumene. M'malo mokhala wosangalala, mudzatopa, kufooka komanso kufunitsitsa kupumula tsiku lonse. Polephera kupirira, munthu amayimitsa makalasi am'mawa ndipo sabwereranso kwa iwo chifukwa chokumbukira zovuta.
Mapeto
Ndizovuta kukhulupirira kuti kuchita masewera olimbitsa thupi m'mawa kungasinthe moyo wanu kukhala wabwino. Komabe, ndi choncho. Mukufuna kutsimikiza? Ndiye musayembekezere masiku apadera ndipo musachedwetse makalasi mpaka kalekale. Ingoyambirani! Dzukani mphindi 10 m'mawa m'mawa ndikuwonjezera zolimbitsa thupi pamiyambo yanu yam'mawa. Osakhala aulesi kuchitapo kanthu kuti mukhale ndi thanzi labwino ndikukhala athanzi!
