Kwa kudabwa kwa aliyense, mfundo yophunzitsira amuna ndi amai si yosiyana kwambiri. Ndipo onse awiri amafunika cardio kuchepetsa kulemera, ndi kulemera - kwa minofu misa. Koma pali chiwerengero chimodzi chokha, chomwe, ndi pulogalamu yomweyi ku masewera olimbitsa thupi amalola kuti apindule kwambiri ndi ma hormoni . Thupi lachimuna limayankha mwamphamvu kwambiri ku zochita zamphamvu, zomwe zimapangitsa mpumulo wamwamuna. Ndipo thupi lachikazi motsogoleredwa ndi pulogalamu yoyenera yochita masewero olimbitsa thupi limangowonjezera ndondomeko yake yoyenerera.
Maphunziro aakazi ku masewera olimbitsa thupi
Chowonekera kwambiri, chifukwa chakuti amai amaopa mantha kudutsa pamalo a masewera olimbitsa thupi - ndilo lingaliro lozikika lomwe kuti kuphunzitsidwa ndi zolemera kudzawathandiza kukhala "olimbika" mwachindunji cha mawuwo. Koma kwenikweni, palibe pulogalamu ya masewera olimbitsa thupi a atsikana amatha kupereka zotsatira zotere popanda kuwonjezera kudya mankhwala osokoneza bongo ndi zakudya zina zamagulu.
Pulogalamu yabwino ya amai yochita masewero olimbitsa thupi ayenera kuphatikizapo:
- Mphindi 10-kutentha;
- kutentha kwa minofu ndi ziwalo zonse kuti muteteze kuvulala;
- Zochita za mafilimu ziyenera kuphatikizidwa mu pulogalamu ya amayi ku masewera olimbitsa thupi osaposa katatu pa sabata;
- Pambuyo pa phunziro lililonse muyenera kupanga chigoba ndi kutambasula kuti mukhale osinthasintha komanso kusaka kwa magazi mu minofu, zomwe zidzakupulumutsani ku matenda apambuyo tsiku lotsatira.
Zochita
- Wophunzitsira Elliptical - timatentha thupi, timakulitsa mpweya. Timatenthetsa pa ellipsoid, kapena, makamaka, pamsewu wa cardio. Kutentha kumatenga mphindi 10. Kugwira ntchito pa ellipsoid kumapangidwa phindu la kulemera kwa thupi la wophunzira - ndikofunikira kuti phokoso liziyenda, motero, kusuntha kumachitika. Pa nthawi yomweyo, manja amathandizanso. Pa elliptical simulator pali mwayi wowonjezera kukana, ndiye katundu pa magulu onse a minofu adzawonjezeka.
- Makina apamimba - kukweza thupi pa benchi yopanda malire. Choyamba, minofu yapamwamba ya osindikizira ikugwira ntchito pano. Gwirani manja kumbuyo kwa mutuwo, ming'aluyo ayang'ane kumbali, pang'onopang'ono kutuluka mpweya, pobwerera ku FE - mpweya. Timachita maulendo 15-20.
- Miyendo imakulira mosamala. Pamalo oyambirira a miyendo imatambasulidwa pang'onopang'ono, pakukwera timakweza miyendo ku chifuwa, kuigwedeza pamadondo. Muzochita izi, minofu ya makina apansi akuphatikizidwa. Pamene tikukweza, timatuluka.
- Maphunziro a milandu - kuzunzidwa ndi ziphuphu. Imodzi mwa machitidwe opambana kwambiri kwa minofu ndi miyendo. Malo oyambira ndiwongoling'ono, mwendo wakumanzere kutsogolo, kumbuyo komwe, umapuma pazenga. Mu manja oledzera dumbbells. Pembedzerani mwendo kutsogolo ndikuponyera mwendo wamphongo pansi. Powonongeka - mwendo wakutsogolo ukuwongoledwa, mwendo wammbuyo umasuka. Mbali yaikulu - bondo lakumbuyo kwa mwendo sayenera kuyendayenda kuchokera kumapazi, popeza izi zikhoza kuvulaza. Bondo la kumbuyo kwa mwendo mopanda kanthu limakhudza pansi, ndipo kulimbikitsidwa, mphamvu zonse muzochitazo ziyenera kupita ku chidendene cha mwendo wakutsogolo, ngati kuti ukufuna, kuziyika pansi. Ndikofunika kupanga masentimita 3 a nsonga 20 pa mwendo.
- Kuwonongeka ndi ntchito ina ya miyendo ndi kumbuyo. Miyendo yaying'onongeka pang'ono, nkhono imachotsedwa, kumbuyo kuli ngakhale. Khosi laika m'manja, m'chiuno. Timapanga malo otsetsereka mofulumira kumbuyo, manja ndi griffon amagwa pansi pa mawondo - exhale. Timabwerera ku IP pogwiritsa ntchito kudzoza. Galasi imayenera kusuntha miyendo, mapazi kumtunda wochepa, zidendene sizibwera pansi. Mavutowo ayenera kumveka, choyamba, kumbuyo kwa ntchafu.
- Kugulira miyendo pa simulator ili pamimba - kumbuyo kwa chiuno kulipatali. Mulimonsemo mungathe kudula m'chiuno mwanu.
- Komanso, popanda kupumula kwa mpumulo, timachita chithunzithunzi mu supernet. Muzochita, zojambulajambula, minofu yapamwamba ndi minofu ya m'mbuyo imakhudzidwa. Miyendo pazochitazi ziyenera kukhala zolunjika, ndi kukweza thupi lomwe timatulutsa, kupsyinjika ndikufupikitsa minofu yapamwamba.
- Kapepala kakang'ono ndi kampeni kwa mphindi 10. Ngati cholinga chanu ndi kuchepetsa thupi lanu, chikhochi chanu chiyenera kukhala kupitilira, koma ndi cardioclone ndikukhala kwa mphindi 40 kapena ola limodzi, ndikugwiranso ntchito mofanana.