Mapulogalamu ophunzitsa
683 0 26.04.2020 (kukonzanso komaliza: 01.05.2020)
Posachedwa, maholo ambiri ku Russia (osati ku Russia kokha) adatsekedwa chifukwa cha mliriwu. Ndipo anthu ambiri adakumana ndi funso la momwe angadziphunzitsire ndi kudzisunga momwemo pakakhala okha kunyumba kapena panja. Ngati ndinu m'modzi mwa iwo omwe adasowa mwayi wochita masewera olimbitsa thupi kunyumba (kapena munthu amene wasankha kuyamba maphunziro kunyumba), ndiye kuti nkhaniyi ndi yanu.
Ndipo kotero, tikukumana ndi ntchito yocheperako: kukhalabe ndi mawonekedwe kuti tisatuluke mnyumba (mwa mtundu wa kolobok) mutayika kwaokha. Cholinga chachikulu: kukonza masewera othamanga ndi thanzi. M'malo mwake, tidzalimbikira yachiwiri. Katundu wanyumba akhoza kukhala wosiyanasiyana komanso wogwira ntchito. Ndipo pali magawo akulu akulu awiri ophunzitsira: mphamvu ndi aerobic.
Tabata
Zochita zolimbitsa thupi zimaphatikizapo zolimbitsa thupi zambiri monga squats, push-up ndi mayendedwe ena ofanana. Zitha kuchitidwa kalembedwe kakale (komwe timachita masewera olimbitsa thupi pakati pa magulu) kapena kalembedwe ka Tabata, pomwe masewera olimbitsa thupi amachitidwa popanda kupumula pang'ono komanso mwamphamvu.
Nachi chitsanzo cha kulimbitsa thupi koteroko:
https://www.youtube.com/watch?v=Ai4LBsQ9b_o
Olimbitsa thupiwa amatenga kanthawi kochepa ndipo amakulolani kuti mugwiritse ntchito magulu onse akulu am'mimba. Monga lamulo, ndiwo maziko azolimbitsa thupi kunyumba. Mapulogalamu owonjezera komanso machitidwe olimbitsa thupi, mutha kuwona apa.
Osayima mphindi 20
Komanso kulimbitsa thupi koteroko kumatha kumangika popanda kupumula pang'ono.
https://www.youtube.com/watch?v=gSD0FoYs7A0
Aerobic
Zochita zomwe timayendetsa mtundu wa "burpee" ndizokhudzana kwambiri ndi ma aerobic. Izi sizovuta kwambiri, pakuwona kwakuthupi, koma zotopetsa kwambiri. Nachi chitsanzo cha kulimbitsa thupi koteroko:
https://www.youtube.com/watch?v=LDL5frVaL50
Katundu wophatikizidwa
Ngati tizingolankhula za magawo ati ophunzitsira omwe ali oyenerera nthawi yokhazikika, ndiye kuti palibe yankho lolondola, chifukwa onse ndi oyenera. Ndipo moyenera, ayenera kusinthidwa. Komanso pali zolimbitsa thupi zomwe zingaphatikizidweko. Mwachitsanzo:
https://www.youtube.com/watch?v=x-BvlPDgOps
Katunduyu ndi woyenera kuwotcha mafuta, kulimbitsa minofu ndikuwonjezera kupirira. Ndipo ngati maphunziro adathetsedwa m'malo anu olimbitsira thupi chifukwa cha coronavirus, ndiye kuti katundu wotere adzakhala woyenera kwambiri. Kuphatikiza apo, ambiri azindikira kuti kulimbitsa thupi koteroko sikungakhale kopindulitsa kuposa kulimbitsa thupi kochitira masewera olimbitsa thupi. Ingoyesani.
