Chizoloŵezi chodziwika kwambiri chinapangidwa zaka 10 zapitazo. Ambiri ali ndi mphamvu zolimbitsa thupi osati zopezeka pamwambapa, komanso chifukwa cha chiwonetsero chokongola - chotsatira cha maphunziro.
Mwachibadwa, iyi ndi njira yosatsutsika yopangitsa anzanu kukhala achisoni kwa inu, koma musanayambe, muyenera kuphunzira momwe mungagwiritsire ntchito mphamvu zamphamvu.
Malingana ndi aphunzitsi ambiri olimbitsa thupi, kuti apambane ndi mphamvu ya mphamvu, zimadalira kwambiri kuchita masewero olimbitsa thupi komanso kulondola kwa kukhazikitsa kwawo. Zochita zolimbitsa thupi zimagawidwa m'magulu awiri - kudzipatula ndi zofunikira. Pochita masewero olimbitsa thupi, magulu akuluakulu a minofu amagwira ntchito. Kukwaniritsidwa kwawo kumaphatikizidwa ndi kupsinjika kwakukulu kwa thupi lonse. Choncho, kuti mugwirizane bwino ndi kupeza zotsatira zabwino, muyenera kuchita masewero olimbitsa thupi pachigawo chachikulu cha pulogalamu yanu. Gulu lachiwiri la zozizira - kudzipatula, zosiyana ndi zomwe zimayambira makamaka pa minofu imodzi, ndipo zothandizira zofunikira. Kulakwitsa kwachilendo ambiri atsopano akuyang'ana kudzipatula ndikunyalanyaza zochitika zoyambirira. Koma ndi oyamba kumene kupanga thupi lonse, zofunikira zoyenera zikhale maziko a pulogalamuyo.
Monga tanenera kale, kuti mukhale ndi mphamvu zowonjezera pamatsatira pulogalamu ina yophunzitsa. Izi ziyenera kusonyeza zochitika zofanana za magulu onse a minofu ophunzitsidwa, chiwerengero cha njira ndi kubwereza. Ndikofunika kudzipatulira, pakati pa machitidwe - maminiti atatu, ndi pakati pa njira ziwiri. Musanayambe kulemera thupi, muyenera kuyamba kuchita masewera olimbitsa thupi. Musanagule dumbbells, yambani kuchita masewera olimbitsa thupi ndi mabuku, timitengo, ndi zina zotero. Kuchita masewera olimbitsa thupi koteroko sikuyenera kutayidwa ndipo m'tsogolomu zinthu zomwe mumagwiritsa ntchito zidzakhala zoyenera kutentha, kutenthetsa minofu, musanayambe kugwira ntchito.
Mukamapanga mapulogalamu olimbitsa thupi kapena nthawi yophunzitsa masewera olimbitsa thupi, tsatirani ndondomeko ya masewero olimbitsa thupi:
1. Choyamba, onetsetsani kuti mutentha. Chifukwa cha ichi, kudumpha chingwe, kuthamanga kowala, orbitrek, kachipangizo kapamwamba kapena njinga yochita masewera olimbitsa thupi idzagwa. Zochita zomwe mumapanga zidzakupangitsani minofu yanu kukuthandizani kuti musapewe kuvulala mukamaphunzira zolimbitsa thupi.
2. Ndikofunika kuchita masewero olimbitsa thupi: khosi, mapewa, chifuwa, manja, zochita bwino. Kuti mudziwe zambiri, yambani ntchitoyi kuyambira pamwamba mpaka pansi, kotero mungathe kupewa mwayi wotaya kapena kutaya masewero olimbitsa thupi.
3. Kenaka muyenera kupitiriza kuchita masewera olimbitsa thupi la thunthu, pamene mukuyang'ana pamtambo.
4. Ndikofunika kwambiri kumvetsera zolimbitsa thupi kwa miyendo, miyendo ndi ntchafu.
5. Pambuyo pake, tsatirani zochitika zofalitsa.
6. Pambuyo pa kumaliza maphunziro oyenerera thupi, ndikofunika kuchita zovuta zovuta kupuma (kupuma kupuma), izi ziyenera kuphatikizapo kuchita masewera olimbitsa thupi ndi kusangalala.
Tiyenera kukumbukira kuti kunyalanyaza malamulo ovomerezeka omwe amatha kuvulaza thanzi lanu, lomwe mosakayikira lidzakhudza chiwerengerocho. Ndikofunika kwambiri kuti tisachedwe kuwonjezera kulemera kwa mabulosi, zibwenzi, kuwonjezera katunduyo pang'onopang'ono.
Ingokumbukirani za kuika kwabwino, ndipo onetsetsani kuti minofu imatambasula, kuyesera ndi kulemetsa kwakukulu, mtolo umapita kumsana, pamene minofu imalimbikitsidwa, koma sichikhala ndi elasticity, izi zingachititse kuvulala kosiyanasiyana. Choncho, masewero olimbitsa thupi ayenera kuchitidwa pang'onopang'ono, kuyesetsa kupanga, ndi kutulutsa mpweya wabwino.
Kugwira ntchito moyenera kumatengedwa - ora limodzi 2-3 pa sabata. Kuchokera kumaganizo, ndibwino kuti muzichita nthawi ya 15 - 17, madzulo. Pambuyo pophunzira ndi mphamvu ya thupi, thupi liyenera kupuma kwa masiku 2-3.
Ngati mutatsatira pulogalamuyi, nthawi zonse ndikugwira ntchito mwakhama, zotsatira zake zikhoza kuoneka kale mwezi wachiwiri wa makalasi. Koma tisaiwale kuti nthawi yosagwira ntchito, mpaka milungu iwiri, ingathe kutsogolera kuwonongeka kwa ntchito "ntchito" ndi thupi, lomwe liyenera kubwezeretsedwanso. Akatswiri, mwachitsanzo, amalangiza kuti akhale ndi mphamvu zogwira ntchito mofanana ndi masewera ena apamwamba: kupanga, kuthamanga, kusambira, aerobics, ndi zina zotero.
Kuwonjezera thupi lanu sikokwanira kokha, komanso mphamvu zochita. Chinthu chofunikira pano ndi zakudya zoyenera, zomwe ziyenera kupereka thupi ndi zakudya zamagetsi ndi mphamvu zowonjezera thupi. Choncho, zakudya zamtengo wapatali sizili zoyenera pano, popeza kuchepetsa chakudya kumayambitsa moto wa puloteni, ndipo chifukwa chake, kuchepa kwa minofu, kuoneka kwa kutambasula, kuchepa kwa khungu, pamene mafuta okhawo amakhalabe m'malo. Pachifukwa ichi, zakudya zimachepetsa kuchepetsa mphamvu zamagetsi - m'malo mowononga mafuta, thupi limapangitsa kuti likhalepo.
Patsiku la maphunziro, zakudya zamakono ziyenera kudyedwa ndi mankhwala ochepa. Simungadye musanaphunzire, chakudya chochuluka m'mimba chimadzaza mtima ndikupangitsa kupuma kukhala kovuta, zomwe zimayambitsa zotsatira zovulaza panthawiyi.
Tiyenera kukumbukira kuti minofu siimapweteka ndi chakudya, koma ndi mafuta, makamaka zinyama. Amapezeka mu mafuta, mchere, wouma, wokazinga. Koma kunyalanyaza kwathunthu nyama sikoyenera. Popeza ndi gwero la azungu azinyama, mfundo zazikulu zomanga chithunzi. Zakudya zamasewera zimathandiza - tchizi, maapulo, nsomba, tchizi komanso osati mafuta.