Kuti munthu akhale ndi chitukuko chogwirizana ndi thanzi, munthu aliyense amafunika kuchita masewera olimbitsa thupi nthawi zonse. Lamulo limeneli linadziwika kwa anthu akale. Zoona, mtundu wamtundu wa minofu unasintha kawirikawiri - m'masiku osiyana anthu ankakonda ntchito zosiyanasiyana. Masiku ano, amayi ambiri amapita ku kampani yogwiritsira ntchito fitness, chifukwa nthawi ya thupi ndizotheka kuti asamangoganizira chabe, komanso kuti athane ndi mavuto a tsiku ndi tsiku, kukangana ndi mavuto.
Chofunika kwambiri pa kapangidwe kake ka maseĊµera olimbitsa thupi kamasewera ndi nyimbo zolimbitsa thupi. Nyimbo ziyenera kukhala zosangalatsa pakumva, zotsitsimula muzigawo zina za ntchitoyo ndi mphamvu muzigawo zina. Kusankha bwino nyimbo kwa aerobics ndi thupi labwino kumakuthandizani kuti mukwaniritse mgwirizano wathunthu wa thupi ndi moyo, ndikusangalala ndi maphunziro.
Nyimbo zolimbitsa thupi sizimafunika kokha ku kampani yolimbitsa thupi. Azimayi omwe akukonzekera kubwezeretsa zochitika panyumba, ayenera kupeza nyimbo zomveka kuti azisangalala. Ndithudi, ambiri amamvetsera kuti mu kampani yolimbitsa thupi mumatha kuchita popanda kusokoneza kwa ola limodzi kapena kuposerapo, ndipo kunyumba mu mphindi 15 mumatopa. Aphunzitsi ogwira ntchito zolimbitsa thupi amanena kuti zochitikazi zimagwirizana ndi nyimbo zosasankhidwa kuti zikhale zolimba panyumba.
Asayansi a ku Canada apeza kuti nyimbo zimakhudza kwambiri kuchitapo kanthu kwa masewera olimbitsa thupi. Nyimbo zam'mbuyo zimatha kuwonjezera zizindikiro za mphamvu panthawi yophunzitsira. Ndipo, nyimbo zovina ndi nyimbo zolimbitsa thupi zimapangitsa kuti ntchitoyi ikhale yolimba kwambiri. Ndipo nyimbo zapamwamba zokhudzana ndi thupi zimapangitsa munthu kuyenda mofulumira komanso zimamulepheretsa kuganiza kuti watopa kale. Pankhaniyi, maphunziro amapitirira nthawi yaitali, ndipo zotsatira za maphunziro zimapindulitsa kwambiri.
Malamulo oyambirira a masewera olimbitsa thupi:
- Chofunika kwambiri chosankha nyimbo kuti mukhale olimbitsa thupi - ziyenera kukhala zachidule komanso zopanda malire.
- Mawindo a nyimbo kuti akhale olimba ayenera kugwirizana ndi kuyenda kwa mtima. Popanda kutero, mudzamva bwino pamene mukuphunzitsidwa ndipo nthawi zonse mudzatayika.
- Kuyimira nyimbo kwa chiwerengero chirichonse cha maphunziro kuyenera kukhala magawo atatu, ndiko kuti, kukula kwa ulendo.
- Kuyendayenda kwa nyimbo zolimbitsa thupi kumasankhidwa malinga ndi msinkhu wa maphunziro. Kwa oyamba kumene, maulendo sayenera kukhala apamwamba kwambiri, pokhapokha pali kuthekera kovulaza.
- Nyimbo zapamwamba zothandizira thupi ziyenera kukhala nyimbo. Kodi kuchita masewera olimbitsa thupi kumangokhala nyimbo zokondweretsa, osati khutu lomvera.
- Nyimbo zolimbitsa thupi ziyenera kumveka mokweza. Iyenera kuimbidwa ndi mphamvu ndi kuyang'aniridwa ndi mawonekedwe abwino.
Musaiwale kuti nyimbo zolimbitsa thupi ziyenera kusankhidwa malinga ndi zomwe mukuchita. Pilates ndi oyenera kupanga zolemba ndi tempo kuchokera ku 50 mpaka 90 kuomba pamphindi. Kuti muphunzitsidwe mwamphamvu, muyenera kusankha nyimbo ndi tempo kuyambira 100 mpaka 130 beats pa mphindi. Ndikofunikira kwambiri kusankha nyimbo yoyenera ya maphunziro a cardio. Maphunzirowa amafunika kupirira, kotero nyimbo ziyenera kukhala ngati recharging. Ulendo wabwino kwambiri wa nyimbo zoterezi ndi 140-180 omwe amamenya pamphindi.
Ndikofunika kwambiri, kuti nyimbozo zikhale zosangalatsa pakumva - zitatha zonse ndiye kuti kugwira ntchito mwakhama kumabweretsanso zosangalatsa. Masiku ano m'masitolo oimba mumatha kupeza masewera apadera a maonekedwe olimbitsa thupi omwe amatha kusonkhanitsa bwino ntchito za thupi. Yesetsani kugwira ntchito pansi pake, mwinamwake ndizomwe mungachite kuti musaphunzire bwino.