Maphunziro ochepa

Dziko lathu ladzaza ndi anthu omwe ali ndi njala yochepetsetsa, ndipo panthawi imodzimodziyo, pali masewera osiyanasiyana omwe ndizodabwitsa kuti munthu aliyense padziko lapansi sangathe kupeza zosangalatsa zina.

Komabe, mfundoyi idakalipo ndipo eni ake olemera kwambiri safuna kusewera masewera, ndipo amawaphatikiza ndi kutayika kofulumira kwambiri. Ndi cholinga ichi, tikukambilana lero, ndizochita zotani zowonongeka.

Zachikhalidwe za mtundu - cardio

Kwa onse omwe ayesa kale kuti adzipeze masewera olimbitsa thupi, zimadziwika bwino kuti cholinga cha cardio nthawi zonse chilimbikitsidwa, ndiko - kuthamangitsidwa kwa aerobic kapena katundu ndi "mpweya". Nzosadabwitsa, chifukwa tonse tikudziwa kuti O2 amafunika kutentha mafuta. Ndipo pa anaerobic (onani "opanda mpweya"), iwo amafunikira kwa iwo amene atha kuchotsa mafuta ndipo akufuna kuponyedwa. Komabe, asayansi a ku America adalengeza poyera kuti maseŵera olimbitsa thupi sagwira ntchito kwambiri polepheretsa kulemera kwake, ndipo pomwepo anayamba kuyamba ndi machitidwe olimbikitsa kwambiri pofuna kuchepetsa kulemera. Iwo anali ozindikiridwa nthawi yophunzitsidwa. Izi ndizo, ngati muthamanga, ndiye kuti mukufunikira kusinthana pakati pa katundu ndi kuwala kwake, zomwe zimagwiritsidwa ntchito pa njinga yamoto ndi kusambira. Komabe, izi ndi zokwanira kwa othamanga omwe ali ndi chidziwitso.

Kukhala ndi moyo kunyumba

Mosiyana ndi mphekesera kuti ma cardioad (omwe thupi lawo limatanthawuza) sali lothandiza, njira yabwino kwambiri yochepera thupi ndi panyumba. Kuti muchite izi, mufunikira nthawi yaying'ono (makamaka nthawi zingapo pa sabata), pulogalamu yokonzedweratu (mungatenge ma diski ndi mavidiyo oyambirira ndi machitidwe), nyimbo zosangalatsa, mpikisano, mwinamwake, zopopera. Ngati mulibe mavuto oopsa kwambiri onenepa, pangani mawonekedwe abwino, kulimbikitsa ndi kukulitsa thanzi lanu, kuchita bwino kwenikweni kunyumba (nthawi zonse!).

Njinga

Mipingo yosiyanasiyana, ndithudi, ndi yosiyana, malingana ndi kumene mukufuna kwenikweni kuchepetsa thupi. Ngati cholinga chanu chilimbikitsidwa mapewa, chiuno ndi miyendo, ndiye kuti ntchito yabwino yolimbitsa thupi, mosakayikira, imazindikira njinga .

Dziwe losambira

Madzi, munthu nthawi zonse amamva bwino kwambiri njira yatsopano, machiritso, pamene ali padziwe palibe cholemetsa, ndipo mwayi wovulaza ndi wochepa. Kungosambira padziwe, mumatentha makilogalamu ambiri ndipo mumataya masentimita mu thupi lonse, ndipo maphunziro apadera olepheretsa kulemera mu dziwe adzabweretsa madalitso osayembekezereka. Mukhoza kukonza ndi kupukuta minofu, kulimbitsa miyendo, makina osindikizira ndi manja. Maphunziro ogwira mtima kwambiri katatu pa sabata kwa mphindi 30-40.

Ndikhulupirireni, nthawi yamadzi "ikuyenda" mosiyana, ndipo kwa theka la ola iwe udzasambira bwino kwambiri, popanda kuzindikira.

Zojambulajambula

Ngati mukufuna kukhala osangalatsa ndi phindu, pomwe mukuyimirira, ndipo maulendo angapo sangakupangitseni kumanyazi, mavidiyo ndi phunziro labwino lochepera ndi mphepo. Pambuyo tsiku lotopetsa (ngati mulibe, ndithudi, imirirani), mutha kuyima pa "mawilo" ndikuyendayenda pakiyi. Mafuta oyaka moto thupi lonse komanso maganizo abwino - atsimikiziridwa.

Chabwino, zatha, zochepa, poyerekeza ndi zomwe mungathe kuchita m'dziko lino kuti muwonongeke. Ndipotu, galimoto iliyonse imayambitsa makilogalamu ena (onani ENERGY!). Ndi ichi, palibe amene amatsutsana. Komabe, ngati mwadzivulaza kwambiri ndipo mukufunafuna masewera olimbitsa thupi kwambiri, ndiye kuti ndi bwino kulingalira nthawi yomwe mumagwiritsa ntchito polemera pang'onopang'ono ndipo mutasiya kuyimitsa mphotho.