Ovomerezeka kuti ndinu oyenerera kapena mumapita kukachita masewero olimbitsa thupi - palibe amene alibe zolakwika mu maphunziro. Pamene zoyesayesa zanu sizikupindulitseni, ndipo m'mimba mwakachetechete akadakali kutali, ndi nthawi yoti muganizirenso njira yanu. Tiyeni tipite mu mndandanda ndikudziwe chifukwa chake thupi lathu limayesa ntchito yathu yotentha makilogalamu.
1. Mumayambitsa zochitika pamimba yopanda kanthu . Kuphunzitsa pamimba yopanda kanthu sikungotenthe mafuta ambiri, monga amakhulupirira ambiri, komabe kulemetsa kwa thupi la njala kumayambitsa kutopa ndikusintha ku mphamvu yosungira mphamvu. Chitani chifaniziro ndi galimoto: ngati galimoto yanu ili pafupi ndi mafuta, ndiye kuti sizingatheke, ndizofanana ndi thupi lanu.
Kuyambiranso kubwereza kupereka mphamvu zofunikira kuti aphunzitse bwino. Sankhani makapu ndi mapuloteni ovuta: apulo, chidutswa cha tchizi, chidutswa cha mkate, muesli, mtedza wambiri kapena mapuloteni. Ngati mukuphunzitsa m'mawa kwambiri, musaiwale kukhala ndi chotukuka, mwachitsanzo, nthochi, nthochi kapena mapuloteni.
2. Pambuyo pa makalasi muzochita masewera olimbitsa thupi mumapereka ndalama zowonjezera chakudya . Chomwe chiri chosavuta kulongosola pambuyo pa kuphunzitsidwa mwakhama, izi zokha zimathetsa mosavuta zotsatira za ntchito yanu yambiri. Anthu ambiri "amadya" zotentha zowonongeka panthawi yochepa kwambiri, chifukwa amva njala. Pofuna kupewa izi, malamulo otsatirawa angakuthandizeni.
Choyamba, khalani ndi zakudya zopatsa thanzi m'kati mwa mphindi 45 mutaphunzira. Mkaka wochepa kwambiri wamafuta ndi chidutswa cha chipatso chirichonse kapena yogurt yochepa ya mafuta ndi supuni ya uchi ndi oyenera kuphunzitsidwa mozama kwambiri.
Chachiwiri, pitirizani tsikuli ndi zakudya zazing'ono, zomwe zimakhala ndi mchere komanso mafuta ochepa, zomwe zingakupangitseni kuti mukhale ndi mphamvu kwa nthawi yaitali.
3. Mukuchita mwa kukopera zochitikazo . Sindidziwa momwe mungagwiritsire ntchito masewerowa molondola kapena momwe simulator ikugwirira ntchito? Pezani mphunzitsi woyenera kuti akuthandizeni, ndilibe simulator ina. Gwiritsani ntchito maphunziro asanu ndi mphunzitsi kuti mutsimikizire kuti mukuyenda bwino. Ndikofunika ndalama zonse zomwe zimagwiritsidwa ntchito ndipo zingakuthandizeni kusunga nthawi ndikuchita bwino kwambiri. Kapena kugula DVD ndi pulogalamu kuchokera kwa ophunzitsidwa bwino ndikuchita kutsogolo pagalasi, kuyang'anira kulondola kwa maimidwe ndi kusuntha.
4. Mumathera maola ambiri pa cardio kuti muchepe . Kuthamanga kapena kuyenda pa kachipangizo kameneka kapena katswiri wopanga elliptical sikutanthauza luso lovuta, zomwe zimapangitsa kuti oyamba ayambe kuchita masewera olimbitsa thupi, koma limachepetsa zotsatira zanu. Maphunziro a cardio ndi njira yabwino kwambiri kwa munthu amene amatsogoleredwa ndi moyo wathanzi komanso amene sanakhalepo kwa nthawi yaitali. Komabe, kuwonjezerapo masewera olimbitsa thupi kuntchito yanu yachizoloŵezi, mudzawonjezera kuchuluka kwa kayendedwe kachakudya ndi kutentha kwa makilogalamu kwa tsiku.
5. Sungani makinawa kwa maola ambiri, kuti mukwaniritse mimba yamimba . Kupatula maola ochulukirapo pa kusinthanitsa makina opangira mafuta ndi "burn" pamimba ndibwino kwambiri kugwira ntchito. Mimba yokhazikika makamaka chifukwa cha zinthu ziwiri: kuchotsa mafuta ndi kulimbitsa minofu. Kugwira ntchito ndi minofu kumaphatikizapo kulimbitsa mitsempha ya abdominis, mitsempha yambiri (yomwe imakulolani kupotoza ndi kutembenuzira thupi lanu) ndi mitsempha yambiri yamimba (mimba yakuya kwambiri ya m'mimba). Chofunika koposa, pezani "golide" pakati panu, mukulinganiza zakudya zowonongeka ndi kuchepetsa mafuta anu onse, kuphatikizapo kuchita masewera olimbitsa thupi. Ndiyeno iwe uli pa njira yoyenera yopita kumimba wapafupi.
6. Mumathera maola ambiri ku masewera olimbitsa thupi . Kuphunzitsa bwino sikutanthauza kuchita ma simulators. Mumakhala bwino osati panthawi yophunzitsidwa, koma pamapeto pakati pa awiriwo. Muyenera kupumula bwino kuti muwonjezere maphunziro anu. Chakudya chabwino ndi kupuma pakati pa makalasi - ndi momwe mumapezera zotsatira. Panthawi yophunzitsa mphamvu, simukufunika kuyesetsa kuwonjezera katundu wolemera ndi chiwerengero cha kubwereza. Zokwanira kuchokera pa 12 mpaka 15 kubwereza ndi zosapitirira 2-3 masewero olimbitsa thupi, mwinamwake zowonjezereka zimatha.
7. Mukuyembekeza kumva ululu pambuyo pa gawo lililonse . Kukhalapo kwa ululu pambuyo pochita masewera olimbitsa thupi ndi chizindikiro chokhalira kukwaniritsa zotsatira ndipo sizomwe zimapindulitsa pa maphunziro. Muscular - izi ndi zotsatira za microtraumas za minofu ya minofu, yomwe imatha maola 24 mpaka 48 mutatha kuphunzitsidwa.
8. Mukukonda pulogalamu yanu yophunzitsa kuti mutha kuchita kale popanda kuganiza . Izi zikhoza kukhala zabwino kwa inu, koma kupita patsogolo pa nthawi inayake kudzaima, kuchepetsa zotsatira. Pangani masewero olimbitsa thupi anu ndikuwongolera zosiyana siyana, zosiyana ndi zochitika zonse, maulendo awo ndi kulemera kwa zipangizo zina.
9. Mumadalira umboni wamtima kuti muzimvetsa kuchuluka kwa zoperewera zomwe munatentha . Ndili bwino pakatha ola la maphunziro kuti muwone pazomwe mumawotcha makilogalamu 500. Koma izi zikhoza kungosocheretsa. Kutsegula mtima kumawerengetsera ndalama zomwe zimagwiritsidwa ntchito pa kalori munthu aliyense wolemera makilogalamu 90. Momwemo, mayi wolemera makilogalamu 70 akhoza kukhulupirira kuti adzatentha makilogalamu ambiri kuposa momwe alili. Munthu amene ali ndi makilogalamu oposa 100, m'malo mwake, adzatentha makilogalamu ambiri kuposa momwe amachitira pawunikira. Kuwerengera kwa kalori yoyaka kwa munthu aliyense ndiyekha ndipo imagwiritsidwa ntchito pogwiritsa ntchito okosijeni. Kufufuza molondola kumafuna kuphunzitsidwa ndi zipangizo zoyenera. Gwiritsani ntchito mlingo wamtima womwe umagwira pachifuwa chanu kuti muwerenge molondola malinga ndi kutalika kwake, kulemera kwake, zaka ndi chiwerewere.
Musataye mtima ndi chipiriro pa njira yopita ku maloto anu, chifukwa zotsatira zenizeni sizingatheke ndi madzi. M'malo mwake, thawani kwa omwe akukulonjezani izi. Zotsatira za maphunziro, pulogalamu ya thupi lanu ndi zolinga zake ndi njira yokhayo yokwaniritsira cholinga chanu chofunika kwambiri.