Kuchuluka kwa Treadmill yolemera

Kwa ambiri, si chinsinsi chomwe chimayenda ndi njira yabwino yochepetsera thupi, koma nthawi zambiri ulesi umagonjetsa ndipo simukufuna kutuluka mumsewu. Pankhaniyi, mukhoza kuthandiza pulogalamu yochepetsetsa, yomwe ingayidwe kunyumba ndi kusewera masewera nthawi iliyonse.

Malamulo a kutaya thupi pa choponderera

1. Zotsatira zonsezi: malingaliro, nthawi yophunzitsa ndi zina zotero, ayenera kusankhidwa payekha payekha aliyense.
2. Ndikofunika kudziwa malo omwe amapezeka, zomwe zingakulole kuti uwononge mapaundi owonjezera panthawi yophunzitsidwa. Kuwerengera ili ndi njira yapadera: 220 - zaka zanu, ndiyeno kuchokera pa zotsatira zimatenga 65 ndi 85%. Mwachitsanzo, ngati muli ndi zaka 38, ndiye kuti malo otentha amadziwika: 220 - 38 = 182, kuchokera 182x0.65 mpaka 182x0.85 = 118 - 155. Malire awa sakuvomerezeka kuti asapweteke thanzi lanu.
3. Oyamba amalimbikitsidwa kugwiritsa ntchito boma lophunzitsira bwino.
4. Maphunziro ayenera kukhala motalika, chifukwa chokha mungathe kukwaniritsa zotsatira. Nthawi yayitali ndi mphindi 45, koma ndibwino kuti musakhale waulesi ndikugwira ntchito kwa ola limodzi. Kutaya thupi kupyapyala pogwiritsa ntchito treadmill n'kotheka ngati mumachita katatu pa sabata.
5. Phunziro lirilonse liyenera kuyamba ndi kutenthetsa ndikutentha kwambiri.
6. Mukhoza kuchita zosangalatsa kapena kuthamanga, ndiko kuti, ndi kuthamanga.
7. Ndi bwino kupatula nthawi ya maphunzirowa m'mawa, kotero kuti mafuta amawotcha bwino kwambiri panthawiyi.
8. Njira yochepetsera miyendo imakhala ndi machitidwe angapo, mwachitsanzo, kukana, kuthamanga ndi zina zotero. Chifukwa cha ichi, maphunziro anu adzakhala othandiza kwambiri.

Kusankha pulogalamu ya munthu yophunzitsa, mungathe kulankhulana ndi mphunzitsi weniweni wa thupi. Makina onse ochepetsera , kuphatikizapo treadmill, amapereka zotsatira zabwino ngati mutagwirizanitsa masewera olimbitsa thupi ndi zakudya zoyenera. Musanapite kuntchito, muyenera kudya chakudya pang'ono mu ora limodzi, yomwe ili ndi zakudya zambiri. Zonsezi ndi zofunika kudya 60 g wa chakudya.

Chitsanzo cha maphunziro

Kuti mupeze njira yofunikira yophunzitsira, ndibwino kuti mwezi umodzi uchitidwe tsiku lililonse kwa mphindi 15 zokha. Panthawi imeneyi, minofu yanu, mtima ndi mapapo amayamba kugwiritsidwa ntchito nthawi zonse. Kuti mumvetse ngati muli okonzeka kuwonjezera kukula kwa maphunziro, kapena mwezi wophunzitsira sikwanira kwa inu, muyenera kuchita zotsatirazi:

1. Kwa chiyambi, mpumulo wa masiku awiri, ndiko kuti, musagwirizane nawo masewera.
2. Tsopano mkati mwa maminiti asanu ndi atatu muthamanga ndi kuthamanga kwakukulu kwa inu.
3. Pa liwiro lofikira, muthamanga mphindi 15.
4. Pezani tempo ndikuyendetsa kwa mphindi zitatu.

Ngati panthawi yomwe mukuphunzira ndi pambuyo pake mumakhala bwino, Kupuma ndi ngakhale kuya, ndiye mukhoza kupita ku gawo lotsatira, lomwe limatha pafupifupi mwezi umodzi. Panthawi imeneyi, chiwerengero cha maphunziro afupika katatu pa sabata. Chitani pa maziko a mayesero omwe ali pamwambapa. Amalimbikitsidwanso kuti azichita masewero olimbitsa thupi komanso ochita masewera olimbitsa thupi. Kuti mumvetse ngati n'zotheka kupita ku gawo lotsatira, bwerezani kuyesedwa, kungothamangitsani nthawi pawonjezeka mwamsanga pa mphindi 25. Mu njira yotsatira yophunzitsira, mukhoza kuchita zambiri zomwe mukufuna, ngakhale moyo wanu wonse. Ndi panthawi imeneyi kuti mapaundi owonjezera ayamba kuchokapo. Kutalika kwa maphunziro ayenera kukhala osachepera mphindi 45.

Kuthamanga pa liwiro lalikulu kwa iwe, nthawi ndi nthawi kuchepetsa ndi kuwonjezereka msinkhu. Mu miyezi ingapo mudzawona zotsatira zabwino kwambiri, kuphatikizapo kulemera kwake kunatsika, chiwerengerocho chidzakhala cholimba ndi chokongola.