Kwa ambiri, malo ovuta sikuti ndi chiuno chochepa kwambiri, komanso chimbudzi chowombera. Kulimbana ndi zochitika zosakondweretsazi kumaphatikizidwa bwino ndi zakudya zabwino, kuchepetsa ufa, mafuta ndi okoma. Ziphunzitso zakuthupi za m'chiuno zingakhale zosiyana kwambiri - aerobic ndi anaerobic, koma ndibwino kuzigwiritsa ntchito zonse zovuta. Kawirikawiri, amayi achichepere amayesa kupuma kupuma m'chiuno - koma vuto lawo ndiloti sayenera kuponyedwa, mwinamwake ma pounds otayika nthawi zambiri amabwerera. Tiyeni tione zosiyana zamitundu.
Zochita za m'chiuno ndi mimba
Chimodzi mwa machitidwe abwino kwambiri pa chiuno, kumbuyo ndi mimba zakhala zikuphatikizidwa nthawi zonse kwa zaka makumi angapo. Ichi ndi chiwongolero cha nthawi ino chasintha kwambiri: mmalo mwa zosankha zowonjezera zinabwera zinthu zatsopano monga misala ndi makoswe olemera. Sitingalephere kuzindikira momwe ntchito yawo ikuyendera: Mwachitsanzo, kuika minofu kumatulutsira mwamsanga makutuwo ndi kubweretsa khungu, kulemera kwake, kulemera kwa makilogalamu 3, kumenyana molimbana ndi kulemera kwakukulu. Chifukwa chakuti minofu imafunika kulemera kwambiri, muyenera kuyesetsa kuyisunthira, zomwe zikutanthauza kuti mudzatentha zambiri.
Zochitika zina zovuta kwambiri ku chiuno, miyendo ndi thupi lonse ndi zokakamiza. Inde, izi ndizovuta kukakamiza, kuti muyambe kupuma pansi ndi manja ndi zala ndikulephera kuwononga thupi lonse. Kuonjezera apo, iwo ndi abwino kumenyana ndi mimba komanso kawirikawiri chingwe chodumpha kwambiri. Ngakhale kuti panopa palibe zotsatirapo zenizeni pamimba pamimba, ntchitoyi imakulolani kuti mupereke thupi lolimba kwambiri, lomwe mumatentha mafuta.
Kuti mugwiritse ntchito chingwe chodumpha ngati njira kuchokera m'mimba, ndi bwino kugwiritsa ntchito njira yophunzitsira nthawi. Sankhani mphindi 10, ndikugawira katundu motere:
- Mphindi 1,3,5,7,9 -9 -madzidumpha pamtunda waukulu;
- Mphindi 2,4,6,8,10 pamtunda womasuka, yendani pang'onopang'ono.
Maphunziro oterewa adzakuthandizani kuchotsa mafuta ochulukirapo. Ndipo ngati mutagwirizanitsa njirazi ndi zakudya zochokera ku zakudya zoyenera, zotsatira zake zidzakhala zokongola kwambiri.
Zochita za m'chiuno pa fitball
Thandizo lothandiza polimbana ndi mimba ndi kuchita masewera olimbitsa thupi pabwalo la masewera olimbitsa thupi - fitball. Mungathe kugula mpira wotere mu shopu lililonse la masewera, lidzakhalapo nthawi yaitali ndipo sikuti lingakhale njira yabwino yowonjezera chiwerengerocho, komanso zosangalatsa zamasewera. Tiyeni tione zochitika zina zothandiza.
Kupotoza
Lembani pansi matako anu ndi m'chiuno pa fitball, ndikugwada ndi kuwapumula pansi, ikani manja anu kumbuyo kwanu. Limbikitsani makina osindikizira ndi kuchotsa masamba, kukweza mmwamba momwe mungathere mwamsanga mofulumira. Chitani masewera olimbitsa thupi mu magawo 2-3 a nthawi 8-10.
Kupotoza mbali
Tengani malo ofanana ndi ntchito yapitayi, musangoyenda molunjika, ndi kumbali yina - mbali ya kumanzere kumbali ya kumanzere ndi kumanja - kumanja. Chitani masewera olimbitsa thupi mu magawo 2-3 a nthawi 8-10.
Kulimbana ndi kutambasula manja
Lembani pansi matako anu ndikugona pa fitball, kugwada ndi kuwapumula pansi, kuyika manja anu m'chiuno. Limbikitsani makina osindikizira ndikuchotsa mapewa, pang'onopang'ono kutambasula dzanja lamanja ku bondo lakumanzere, ndiye, mmalo mwake, kumanzere kwa bondo lakumanja. Pambuyo pa maulendo anayi onse, bwererani ku malo oyamba. Chitani masewera olimbitsa thupi mu magawo 2-3 a nthawi 8-10.
Zochita za m'chiuno ndi mimba, zomwe zimagwiritsidwa ntchito pa fitball, zimakhala zogwira mtima kwambiri, komanso zimapanga kusiyana kwakukulu pamagwiritsidwe ntchito.