Chiuno chochepa ndi chimodzi mwa zizindikiro za thupi la mkazi. Tsoka, ambiri sangathe kukwaniritsa "chiwombankhanga" m'chiuno, osati chifukwa cha kudzipatulira komanso changu, koma pa zifukwa zosiyanasiyana. Ngakhale zochita zabwino kwambiri pa chiuno chochepa sizimatsimikizira zotsatira za 100%.
Nchifukwa chiyani chifuwa cha m'chiuno chimadalira?
Tisanayambe kuchita masewera olimbitsa thupi (omwe, ndithudi, angasinthe maonekedwe), tiyeni tiyankhule za chisoni - zomwe zida za aspen sizingatheke:
- ubale - ngati akazi m'banja lanu anali otchuka chifukwa cha kupunduka kwawo ndi fupa lolemera, mawonongeko sangathe kuwona;
- Mtunda wochokera ku nthiti mpaka kumchiuno - kutalika mtunda, kutalika kwake ndi mwayi wopanga chiuno chachiuno;
- mahomoni - ndi kuchuluka kwa mahomoni amphongo, thupi lachikazi limataya chikazi chake, kuphatikizapo ubongo wa m'chiuno;
- Maonekedwe - hypersthenicism kuti akwaniritse zokometsera m'chiuno ndi zovuta kwambiri kuposa asthenics.
Muzigwiritsa ntchito machitidwe opangira chiuno
Koma, komabe, kuchita masewera olimbitsa thupi ndi koyenera komanso njira yokhayo yopangira m'chiuno. Njira imodzi, ndipo pamlingo winawake, iwo amathandizirabe komanso ndi zofunikira zonse zosafunikira zachilengedwe.
Malingaliro onena za momwe ntchitoyi ikugwiritsira ntchito pamakina opangidwa ndi chovala chofewa amaonedwa kuti ndi olakwika. Kuponya makina tsiku ndi tsiku, mukhoza kungowonjezera kukula kwa thupi lanu. Minofu ya makina osindikizira, pamene mukulankhula, imathandizira m'chiuno, koma musapangitse kukhala woonda.
Ndikofunika kwambiri kuti zovuta zoyamba za thupilo zikhale ndi cardio-load, chifukwa pali lamulo - mafuta ochokera m'chiuno amatsika pokhapokha ngati sali pa thupi lonse. Gwiritsani ntchito zojambula za cardio ndi mphamvu mu ntchito yanu. Cardio imathandiza kutentha minofu, ndipo kuphunzitsa mphamvu kumalimbitsa minofu yoyandikana nayo.
Musanaphunzire n'kofunikira kuti muzitentha, ndipo mutaphunzira - kutambasula. Kutentha kumateteza kupweteka kwa minofu panthawi yophunzitsa, ndi kutambasula - kuchokera ku ululu ndi kuwonjezeka kwa lactic acid pambuyo. Kuwonjezera apo, ndikutambasula kumene kumapangitsa minofu yathu, kulimbikitsidwa ku mphamvu yophunzitsidwa, kupatulidwa, yachikazi, komanso osasunthika, monga omangira thupi.
Ndipo, mwina chofunika kwambiri - musadalire m'chiuno mwanu ndi mtunda. Atsikana amapita kumanja ndi kumanzere, akuyembekeza kuti azitentha mafuta kumbali zawo. Ntchitoyi iyenera kuchitidwa komanso ikuyenera kutenthedwa, koma ngati mukugwedeza ndodo, mothandizidwa ndi matsetsere otsetsereka mumakhala ndi minofu yothandizira, yomwe imatanthawuza kuti simudzakhala ochepa, koma owonjezera.
Zochita
- Miyendo yonyamulira mbali, maondo akugwa, manja patsogolo panu. Timayamba kupotoza nkhaniyo kumanja ndi kumanzere. Lembetsani makina osindikizira musanayambe kuchita zina.
- Miyendo ikugwada pamadzulo, manja patsogolo pake, timakhala pansi. Timapanga mpata, tiweramitsa dzanja lamanja ndikugwirana pansi. Timatembenukira kumanja onse awiri - nthawi 16.
- Udindo wa manja ndi thupi sungasinthike, miyendo imang'ambika pansi kuchokera kumbali yoyenera mpaka thupi. Timabwereza zotsitsimutsa pazochita 2 ndi miyendo yokweza.
- Kuvuta: Kukonza malo a thupi m'ntchito yapitayi, kubwereza kutembenuka ndi thupi ndi dzanja, pamene mukuwongola mwendo. Ife mbali zina, timachita kasanu ndi kamodzi.
- Timagona pansi, dzanja lamanzere kumbuyo kwa mutu, pomwepo pamakhala pambali. Pa akaunti zinayi ife timatambasula dzanja lamanja ku chidendene, ndiye ku akaunti zinayi zomwe timabwerera kwa FE. Bwerezani - maulendo 8. Timasintha manja.
- Timagona kumbuyo, manja pambali, miyendo ndi yafufutika ndikukula, miyendo inayi imadulidwa pamwamba pamutu, kuchotsa pakhosi kuchokera pansi. Kenako timabwerera kuzinthu zinayi zomwe zili mu IP. Bwerezaninso maulendo 8.
Zochita za m'chiuno ziyenera kuchitika kasachepera pa sabata, kuphatikizapo katundu wa cardio.