Mapulogalamu olimbitsa thupi - kuchita zolemetsa

Mapulogalamu olimbitsa thupi amachititsa kuti thupi likhale lopweteka kwambiri, chifukwa kuwonjezera pa nthawi zonse, palifunika kuti mukhalebe olimba, chifukwa chofunika kuti mukhalebe ndi nkhawa pa maphunziro. Amakhulupirira kuti ndizochita zomwe zimapangidwa pa fitbole makamaka polimbana ndi cellulite.

Kodi mungatani kuti muzichita masewero olimbitsa thupi?

Tiyeni tione mfundo zina zosavuta, popanda maphunziro omwe ali pa masewera olimbitsa thupi sangakhale othandiza kulemera kwake:

1. Fitball iyenera kusankhidwa bwino: kwa atsikana omwe ali ndi kutalika kwa masentimita 152-165, mpira wokhala ndi masentimita 55 ndi oyenera, ndipo kwa iwo omwe kutalika kwake ndi 165-185 masentimita, ndikofunikira kusankha fitball 65 masentimita. Mayeso ophweka ndi kukhala pa mpira. Ngati mawondo ayenda kumbali yolumikiza, kukula kwake kumagwirizana.
2. Chitani kawirikawiri 3-4 pa sabata, kuchita masewera olimbitsa thupi 12-16 mobwerezabwereza ndi njira zitatu.
3. Maola awiri asanayambe kugwira ntchito ndi 1.5 maola mutatha. Pambuyo panthawiyi mumakhala chotupitsa ndi zakudya zamapuloteni - tchizi, nsomba, nkhuku ndi masamba (osakhala otsika) ndiwo zamasamba.
4. Chitani mpaka kumatopa ndi thukuta. Ngati simutopa, pitirizani kuchuluka kwa kubwereza kapena njira, kupatulapo kuphunzitsa sizingakhale zomveka.
5. Yambani ntchito iliyonse ndi kutenthetsa (mwachitsanzo, kuyendetsa ntchito ndi kujambula), ndi kumaliza ndi machitidwe otambasula.
6. Ngati mwatsimikiza mtima kuti muchepetse thupi lanu mukamapanga fitball, perekani zokoma, ufa ndi mafuta - Zakudya izi zikhoza kuphatikizapo padzutsa chakudya chanu cham'mawa, koma musadye madzulo.

Mwa kutsatira mfundo zosavuta izi, mudzapanga maphunziro anu kukhala ogwira mtima kwambiri.

Zochita zovuta pa mpira kuti ukhale wathanzi

Mwachikondi mungathe kuchita chilichonse, ku kukoma kwanu. Mwachitsanzo, kuthamanga pomwepo, kuvina kwakukulu, kuthamanga kwa aerobics kwa mphindi khumi kapena kulumphira chingwe. Minofu yotentha imakhala yosasokonezeka ndipo imakhala yosasinthika kwambiri.

Zochita zimachitika nthawi 12-16 mu njira 2-3:

1. Kukweza kwa mapewa . Zochita zolimbitsa thupi kumbuyo ndi matako ndi mpira kuti ukhale wathanzi, omwe panthawi imodzimodzi amathandiza kuthetsa zofalitsa ndi ziuno. Gwiritsani kutsogolo kwa mpira ndikuyika ana a ng'ombe pamapazi kuti mapaziwo akhale pansi. Tengani thupi lanu mmwamba mwa kugubuduza mpira wanu kwa inu. Pamwamba, pezani ndi kugwira malo kwa masekondi angapo, ndiyeno pitani pansi.
2. Kusakanikirana ndi mpira . Lembetsani mimba yanu pabwalo, ndi kumenyana, mugwiritseni chonama, pomwe manja anu agona pansi, ndipo mabalawo akugona pa mpira. Mutatenga malo oyambira, yesani kukakamizidwa.
3. Imadzuka pamabowo . Apanso, yesetsani kutsindika bodza, kupumula nsalu zanu pa fitball. Kwezani choyamba choyamba, ndiyeno muzisiya mwendo nthawi 15. Njira zitatu zokwanira.
4. Kulimbana ndi mpira . Kugona kumbuyo kwanu, manja kumbuyo kwa mutu wanu, ndi miyendo yopindika, kugwira mpira pakati pa mawondo anu. Kuthyola pakhosi kuchokera pansi, kwezani mawondo anu nkhope yanu. Chitani zochitikazo pang'onopang'ono, kukweza miyendo yanu ndi mphamvu ya minofu.
5. Amatembenukira kumbali . Izi ndizochita zogwira mtima kwa makina osindikizira ndi mpira kuti akhale olimba, koma sikuti zonsezi zimapezeka nthawi yoyamba. Gwetsani kumbuyo kwanu, ikani fitball pakati pa miyendo yanu, ndipo, poigwira ndi iwo, yikweza pambali pa thupi. Musamang'ambile zidutswa pansi, pondetsani miyendo kumanja, ndiyeno muwabwezeretse, muwachepetse kumanzere ndikubwezeretseni kumalo owonekera. Poyamba, yesani maulendo 4-6, pang'onopang'ono mubweretse chiwerengero cha kubwereza m'njira 12.

Pambuyo pomaliza zovuta zonse, pangani zovuta zozoloŵera zomwe mukuzidziwa bwino ku sukulu: yongolani imodzi ndi miyendo yolondola kuchokera pamalo omwe mwakhala, khalani mmbuyo kuchokera kumalo osakwanira pamimba, ndi zina zotero. Izi zidzachepetsa kupsinjika kwa minofu pambuyo pa maphunziro oyambirira.

Zovuta zochita masewero olimbitsa thupi zofooka ndi fitball