Mphamvu ya aerobics

Mphamvu ya aerobics - zochitika zolimbitsa thupi zimangowonjezera kuchepetsa thupi m'thupi, komanso kulimbitsa minofu ndikuchotsa ma kilogalamu owonjezera.

Maphunziro a aerobics ndiwo, choyamba, mapazi omwe ali ofanana ndi kayendetsedwe ka kuvina, komwe kumagwirizanitsa-mitsempha yasonkhanitsidwa. Gwiritsani ntchito kayendedwe ka aerobics kuti musayambe ndondomeko iliyonse yovina, pali zozizwitsa zokha zomwe zimayesedwa mwakhama, panthawi yofulumira kwambiri. Kawirikawiri, pa khama ndikumangirira makilogalamu 10 kapena mipiringidzo yapadera, mungagwiritsenso ntchito omanga thupi.

Kuthamanga kwaubweya kumapindulitsa kwambiri thupi. Choncho, pophunzitsa, mafupa, mavoti a mtima amalimbikitsidwa, kuthekera kwa matenda a atherosclerosis kumachepa, ndipo ntchito yowonjezera ikuwonjezeka. Kupindula kwa kuthamanga kwazitsulo zazitsulo kumakhala chifukwa chakuti thupili limakhudza kwambiri kulemera kwa kulemera. Ndi mbali iyi imene imakopa atsikana kwambiri.

Mwa njira, masiku ano anthu ambiri ogonana sagonjera masewera olimbitsa thupi komanso kunyumba. Ndipotu, lero intaneti ilibe malingaliro olondola a zochitika zina. Kuwotchera kwa madzi kumakhala ndi kutsutsana kwakukulu - ndithudi, ndikutentha kwambiri, chizungulire, kukhalapo kwa khansa ndi zophulika zomwe zinachitika patadutsa miyezi isanu ndi umodzi yapitayo.

Zakudya zabwino m'kalasi ya aerobics

Chakudya chabwino kwambiri musanamalize maphunziro ndi mapuloteni. Amagulitsidwa ngati mawonekedwe a ufa, opangidwa kuti awonongeke komanso kukula kwa minofu. Zakudya zoterezi sizimakhala ndi mafuta ndipo sizimapweteka kwambiri, komanso zimakhala ndi mavitamini olemera ndipo zimakhala ndi mapuloteni ambiri.

Kuchokera ku zinthu zophweka:

1. Musanaphunzire : kwa maola awiri kapena atatu - chakudya chozoloŵera, ndi bwino kupatsa zakudya (mpunga, buckwheat) ndi mapuloteni (nkhuku, nsomba).
2. Gawo la ora limodzi lisanayambe, mumatha kumwa yogurt kapena kudya nthochi.
3. Panthawi yophunzitsidwa : kubweretsani madzi osungira nthawi zonse m'thupi, ndibwino kumwa madzi osamba wamba.
4. Pambuyo pophunzitsidwa, thupi limakhala likuyaka mafuta ndi makilogalamu, koma kubwezeretsa minofu mumasowa mapuloteni.

Ngati mukufuna kutaya thupi, madzulo musadye mafuta komanso kuchepetsa mafuta odzaza mafuta.

Mphamvu Zogwirira Ntchito: Zochita

1. Mizere pambali ya mapewa, masokosi amafanana. Manja omwe ali ndi zitsulo zam'manja pamapewa. Bendani ndi kumasula manja anu mpaka mutamva kupsa mtima m'mitumbo. Mukapumula, mutha kubwerezanso ntchitoyi kachiwiri.
2. Yambani nsana ya benchi ya gymnastic pakona ya madigiri 45. Lembani pansi ndi dzanja lanu lakumanja, ndikuyika phazi lanu pa phazi lanu, pumphani zala zanu pansi. Ikani dzanja lanu lamanja pansi pa mutu wanu. Kumanzere, tenga mkombero ndikuyesera kuti uwutulutse kuti dzanja likhale lofanana ndi thupi, buluyo linakhudza mchiuno, ndipo chikhato chinkawoneka pansi. Kwezani dzanja ndi dumbbell mmwamba, pumulani, bwererani ku malo oyamba. Pamaso pa replay iliyonse, gwirizanitsani ndi kuchepetsa mapewa opanda phasi.
3. Zisokonezo ziri m'manja mwanu, mapazi ndi mapewa-m'kati mwake. Osasintha malo a milanduyi, yesetsani kuthamanga phazi lamanja pa ngodya ya madigiri 45, tengani phazi kumbali ndi kumangirira. Bwerezani zomwezo ndi mwendo wina.
4. Ikani mkondo wamanzere mu chikho cha ndodo ya chingwe. Pita kumbali yakumanja kwa choyimira ichi pamtunda wa sitepe theka. Gwira dzanja lamanja ndi dzanja lamanja, ikani kumanzere pa lamba. Kwezani mwendo wanu wamanzere pang'ono ndipo mwakhama yesani patsogolo pang'ono ndi kumbali kuti mbaliyi ndi madigiri 45. Yesani kugwada bondo lakumbuyo.

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