Zochita zovuta zowononga kulemera kunyumba

Ntchito zovuta zowononga pakhomo - ndizosavuta, zimapulumutsa nthawi ndi ndalama, koma zimakhala zovuta maganizo: ngati mulibe zolinga zabwino, simungathe kutsatira ndandanda. Izi zimafuna cholinga chofunikira, kapena mphamvu yachitsulo.

Kuchita masewera kunyumba

Pulogalamu yophunzitsa kunyumba kwa atsikana imayamba ndi ndandanda. Posachedwa mutha kuona zotsatira - thupi lokongola, lamphamvu komanso loyenera, muyenera kuchita katatu kapena kasanu pa sabata. Mwachitsanzo, Lolemba, Lachitatu ndi Lachisanu kapena tsiku lililonse m'mawa, kupatula kumapeto kwa sabata.

Ndondomeko iyenera kukhala yabwino kwa inu, ndipo chofunika kwambiri - maphunziro ayenera kukhala ozolowereka. Ngati mutagwira ntchito pa thupi lanu lomwe liri lotanganidwa, ndiye kuti mukusiya maphunziro, zotsatira zake zidzakhala zochepa.

Kodi mungapange bwanji pulogalamu yophunzitsa kunyumba?

Zochita pophunzira kunyumba ziyenera kusankhidwa malinga ndi zolinga zawo. Komabe, anthu owerengeka saganizira zachabechabe - ambiri amayamba kudzipangira okha pokhapokha ngati atakhala wolemera kapena kusintha chiwerengerocho.

1. Ndondomeko yolimbana ndi kulemera kwa pakhomo iyenera kuphatikizapo mphindi 30 zochita masewera olimbitsa thupi (kuthamanga pa malo, kulumphira, kuvina) ndikuchita masewera olimbitsa thupi kwa mphindi makumi atatu (zochita masewera olimbitsa thupi kunyumba, kapena zosankha monga kupitiliza, kutsekemera, mapapo, kutupa katundu wolemera, etc.). Izi zimathandiza kuti pulogalamuyi ikhale yoperewera pakhomo osati kutentha mafuta, komanso kuti pakhale minofu yomwe imapangitsa kuti chiwerengerochi chikhale chochepa komanso choyenera. Ndizophatikizapo kugwiritsa ntchito zojambula za cardio mu zovuta, koma kunyumba zimatha kuchitidwa mofulumira ngati pokha pali ojambula ngati otsika, otsika kapena kuchita masewera olimbitsa thupi, chifukwa akuganiza kuti amachita masewera olimbitsa thupi.
2. Pulogalamu ya thupi tonus imaphatikizapo masewera a atsikana omwe amakhala panyumba amakonda kuchititsa thupi lawo kukhala lokopa kwambiri: manja ali amphamvu, chiwindi ndi cholimba komanso chozungulira, chifuwa chili cholondola, mimba ndi yopanda kanthu, ndipo m'chiuno muli zolimba. Zochita zoterezi zimaphatikizirapo mapulaneti odziwika bwino, masewera otchedwa dumbbell squats, masewera a sumo, zopotoka zosavuta, miyendo yam'mbuyo pamalo oimirira (pamabowo) ndi zina. Ndikofunikira kuti tigwire ntchito kudutsa vutoli, komanso kuti tipanikize thupi lonse: mu minofu minofu idzakhala yolimba kwambiri. Mukhozanso kuphatikiza zochita masewera olimbitsa thupi kapena a housebar omwe angakuthandizeni nthawi yayifupi kuti mupange minofu yoyenera, yomwe imapangitsa thupi kukhala looneka bwino komanso lokongola.

Purogalamu yophunzitsa panyumba iyenera kupangidwa m'njira yakuti masabata awiri alionse akuwonjezeka mu katundu, kapena - chiwerengero cha njira. Mukawona kuti chizoloŵezi chanu chonse n'chosavuta kuchita, thupi lanu limatha kuvutika ndikukula, zomwe zikutanthauza kuti sipadzakhala kupita patsogolo.

Kuwonjezera pamenepo, ndibwino kukumbukira zakudya: 2 maola asanayambe kuchita masewera olimbitsa thupi ndi 2 hours pambuyo pake, mungadye puloteni, mwinamwake thupi silidzagawaniza mafuta, ndipo Adzagwiritsa ntchito zakudya zowonjezera.

Kodi ndichita chiyani panyumba?

Kuchita zovuta kunyumba kungakhale kuphatikizapo masewera olimbitsa thupi, kuyambira mosavuta kufikira ovuta. Chinthu chachikulu ndikutengapo gawo nthawi ndi nthawi ndi ena, kutulutsa gulu limodzi la minofu, kenako linanso, kuti likhale ndi thupi lanu nthawi zonse.

Kaya mumagwiritsa ntchito mphamvu zotani, ndi bwino kukumbukira kuti kuchita zolimbitsa thupi kunyumba, choyamba, kumathamanga mwendo ndi kudumpha chingwe. Iyi ndiyeso yoyamba ndi yaikulu yomwe mungatenge motsutsana ndi mafuta pamimba, mbali ndi m'chiuno. Ngati inu muwasamala iwo, inu mutenga makina olimba omwe sali owoneka kwa ena, mosakayika obisika pansi pa mafuta.