Kuvina
Njira yosavuta yochitira kuvina kunyumba ndiko kuchepetsa thupi. Simusowa zipangizo zamtengo wapatali. Fomu ya masewera safunikanso. Chikhumbo ndi mtima wokha ndizofunikira! Ndipo atsikana a zaka zisanu ndi ziwiri, ndi agogo a zaka makumi asanu ndi awiri azisangalala. Ndipo masewera aposachedwa amakhala ndi kubadwa kwachiwiri. Iwo sakonda akazi okha a mibadwo yonse ndi maphunziro, komanso amalonda olimba muzaka. Izi ndi zomveka: mtundu wa masewera umabweretsa chisangalalo chochuluka, zosangalatsa zambiri! Danced ola - ndipo palibe vuto, osagwira ntchito, osasamala - chirichonse chinatuluka mu kuvina! Kuthamanga kwabwino pambuyo pa kuvina kumatsimikiziridwa. Inde, komanso ndalama zamagetsi ndizobwino: ndikuyendetsa ola limodzi kuti muchepetse, mumataya makilogalamu 400. Ngakhale pang'onopang'ono mukamacheza ndi mnzanu kwa mphindi 10-15, mudzatentha pafupifupi ma calories 80. Koma musati mudandaule nokha ndi kuganiza kuti mumayendetsa mafuta, kamodzi pa sabata pa disco. Inde, mudzawononga zina mwazipatsa, koma pakapita nthawi pakati pa maphwando odyera mudzadya katatu, katatu, mtedza, ndi zina "chakudya chouma" kapena masangweji ndi chofufumitsa. Ndipo zotsatira zake, osati kungoyendetsa galimoto, koma kungopeza mapaundi owonjezera. Kotero, komabe, onetsetsani kuti mukuvina. Poyambirira, ndizofunika kuvina motsogoleredwa ndi aphunzitsi odziwa bwino ntchito. Ndipo phunzitsani osachepera katatu patsiku ndi mphindi 30-40. Kotero izo zidzakhala zodalirika kwambiri!
Kuthamanga
Kuthamanga ndi masewera okondedwa kwambiri ndi amayi padziko lonse lapansi. Masewera othamanga ndiwopambana kwambiri polimbana ndi kulemera kwakukulu. Mamiliyoni azimayi kuzungulira dziko lapansi amadzichepetsera tsiku ndi tsiku kuti adzichepetse thupi ndi kusintha mtunduwo. Ngati machitidwe atsopano ngati aerobics, odzigudubuza kapena simulators samakukondani, omasuka kusankha kusankha. Ngati mutayesetsa kulemera kwambiri, kumbukirani kuti kuthamanga kuyenera kukhala kochepa kwambiri komanso kosatha. Zofunikira zonsezi zikugwirizana ndi kuthamanga. Ndipo kupitiliza kuthamanga kudzakhala ndi mphindi 25-30 komanso osachepera katatu pa sabata. Ndipo mphamvu zamagetsi zimadalira mwachindunji njira yomwe mumasankhira mtanda. Mwachitsanzo, kuthamanga kwa mphindi 15 kumachokera kwa inu pafupifupi makilogalamu 480, ndipo pamtunda wapamwamba - pafupifupi makilogalamu 300. Ngati simukufuna kuyendayenda mumsewu wonyansa, misewu yonyansa, mugulitseni cholembera - mukhoza kuchita masewera awa kunyumba. Mukhoza kuyesa kuthamanga kuchoka kuphiri ndi molunjika, ndikusinthasintha. Kuphatikiza apo, makompyuta amasonyeza kugwiritsa ntchito kalori panthawi yopuma. Zosangalatsa, choti uzinene! Malo okhawo: musathamange mu chirichonse! Nsalu zokhazokha zimateteza mapazi anu kuvulala.
Maseŵera
Nthaŵi ina pa njinga pokhapokha anthu omwe amapita ku penshoni ndi masukulu a sukulu adakulungidwa. Tsopano njinga yamasewera yakhala masewera otchuka kwambiri. Tiyeni tisalankhulane za mapiri okwera mapiri - ndi a amateur. Tidzakambirana za ubwino wa njinga zamtunda bwino. Pogwiritsa ntchito mphamvu zamagetsi, iye ali wochepa kwambiri kuposa wothamanga, koma amaposa kuvina, kuwombera ndi kuthamanga. Ngati mwatsimikiza kuchepetsa kulemera, muyenera kubwereka katatu pa sabata ndipo osachepera 30-40 mphindi. Pa liwiro la makilomita 20 pa ora mungathe kubwereranso ku calories 130. Ndipo ndi mphindi 15 zokha! Kupita njinga ndibwino, koposa zonse, kwa amayi omwe ali ndi ziuno zomveka, chifukwa zimathandiza kuchotsa mafuta m'maderawa. Koma kumbukirani kuti kwa nthawi yaitali (zaka 2-3 kapena kuposerapo) kuchita masewera olimbitsa thupi, n'zotheka kuwonjezera kuchuluka kwa minofu ya ntchafu. Ngati chiyembekezochi sichingakusangalatse, yesetsani kuti mupereke katundu wambiri ku gudumu. Makamaka, pewani kukwera mmwamba. Kuchita masewerawa kunyumba, ndikwanira kugula njinga yochita masewera olimbitsa thupi. Izi ndizochitika makamaka m'mizinda ikuluikulu.
Aerobics
Mmodzi mwa masewera otchuka kwambiri kwa amayi omwe akufuna kutaya thupi ndi aerobics. Kuwombera, monga masewera, kunayambira ku America. Kwa ife mtundu uwu wa masewera makamaka uli nawo oimira a theka labwino. Ndipo ku America, amadzipereka mofunitsitsa ndi amuna, koma panthawiyi, kugonana kolimba pa chifukwa china kumasewera masewera ena. Eya, sizomwezo. Chinthu chachikulu ndi chakuti ife amai tikudziwa kuti aerobics imalimbitsa mtima ndi mitsempha ya magazi, imalimbitsa minofu ndikuwotcha mafuta. Ndipo pamwamba pa tempo, m'pamenenso mumatayira zopatsa mphamvu ndi kulemera. Kwa masewera olimbitsa thupi a mphindi 45, mungathe kutaya makilogalamu 250 mpaka 400 mosavuta. Komabe, ngati ndinu watsopano ku aerobics, pitirizani kuyendetsa pang'onopang'ono pamaphunziro oyambirira ndipo musachite zinthu zovuta! Kupanda kutero, mudzatopa ndi kukhumudwa kuti simungathe kuchita zonse bwino. Khalani oleza mtima ndipo patapita sabata mudzawona kuti mumatha kupirira ngakhale zovuta zolimbitsa thupi. Odziwika kwambiri pakalipano m'madzi otchedwa aerobics (makalasi m'madzi), kuthamanga mofulumira (kuyenda mmwamba mpaka pansi) ndi mphamvu ya aerobics (dumbbells, barbells, etc.). Mungathe kugula kaseti ndikuchita kunyumba kwanu masewera omwe mumakonda. Koma kumbukirani kuti sipadzakhala wina woti akonze zolakwitsa zanu, choncho ndi bwino kuyendera osachepera 2-3 masewera olimbitsa thupi ndikufunsana ndi akatswiri.
Kugonana ndi Ma Calories
Izi zimakonda kwambiri "masewera" ndizopakhomo kwambiri. Komabe, iwo sakulimbikitsidwa kuti azichita nawo atsikana aang'ono aang'ono. Zina zonse zingathe kuthandizidwa nthawi ndi nthawi momwe mukufunira. Pa kugonana pafupi makilogalamu 250 akuwotchedwa. Zoona, ngati sizikhala mphindi 10, koma ola limodzi. Ngati mutakhala ndi mphutsi, idzatulutsanso calories yanu yowonjezera. Ngakhale sizinthu zomwe tingakonde: Mphamvu zowonjezera ndi ma calories 400 pa ora, koma, tsoka, izi zodabwitsa zimangokhala masekondi angapo chabe. Choncho, kumaliza ndi chimodzi: kugonana mobwerezabwereza komanso bwino - pakadali pano mudzatha kutaya mapaundi owonjezera ndi kulemera. Chabwino, ngati 2 kg okha, osati 10, "sungunulani", monga mukuyembekezera, musakwiye. Mpikisano wa chiwerewere ukupitilira phindu lanu! Ndipotu, "kuphunzitsidwa" kovuta kwambiri kumakhudza thupi, kumachiritsa matenda osokoneza bongo, kusintha magazi, komanso kupewa matenda a khansa. Ndipo pambali pake, chifukwa palibe amene amakulepheretsani kusinthana ndi "masewera" oterewa kwa ena, zomwe tanena kale, sichoncho?
Kusambira
Pafupi masewera omwe amaikonda kwambiri - kusambira - sitidzayankhula kwa nthawi yaitali. Ndipo kotero aliyense akudziwa kuti iyi ndi masewera othandiza kwambiri pazonse. Kumbukirani kuti madzi ozizira okhawo amamwetsa thupi, kuthetsa cellulite, kumamatira mwamphamvu ndi kulimbikitsa chitetezo cha m'thupi, chimachepetsa mantha. Inde, kusambira kumathandiza polimbana ndi mafuta. Ngati mukufuna kulemera, pitani padziwe (pamtsinje, nyanja, nyanja) katatu pa sabata. Phunziro limodzi mukhoza kutaya kcal 500. Kutsika kwa tempo, kumapangitsa kalogalamu yogwiritsiridwa ntchito. Koma yesetsani kusakhala m'madzi kwa maola ambiri, ngati simungathe kuika impso pansi pa nkhawa (kutuluka thukuta sikungatheke m'madzi). Ndipo musanamaphunzitse, chitani masewera ochepa, mugulire, mukugwedezeka manja ndi miyendo yanu - izi zidzakuthandizani kupewa zipsinjo.
Kuyenda
Ngati mutangoyamba kusewera masewera kapena kubwereranso kwa nthawi yaitali, kuyenda ndi njira yoyenera! Zosavuta, zotsika mtengo, komanso popanda mtengo. Valani nsapato zanu bwino - ndi kupita patsogolo, kugonjetsa danga. Mwa njira, pafupi malo. Ngati mutagonjetsa masentimita 1.5, chotsani makilogalamu 100. Pa nthawi yoyambayo ndi kokwanira "kuyenda" katatu pa sabata kwa mphindi 20. Mukamaganiza kuti sikokwanira, yonjezerani mtunda ndi msinkhu. Zokwanira, zingakhale bwino kuyenda mofulumira 5 pa sabata kwa mphindi 30-45. Pambuyo pa masabata awiri, mudzaona kuti ndi nthawi yokonzera zovala zanu.
Ndipo ngati mukufuna kutaya thupi mwamsanga, timakuuzani kuti "mulemere" nokha. Onetsetsani kulemera kwa mabowo, kumbuyo ndi m'chiuno (mungathe kuika pa chikwama) kapena kutenga chotupa chaching'ono. Pazinthu zamagetsi, kuyenda "kwakukulu" kuyendayenda komanso kumaposa mpikisano. Kupanda, ndithudi, simungathe kukoka, koma kupita mofulumira. Kupita makilomita 1.5 ndi kulemera, mumayaka pafupifupi makilogalamu 160-180, ndipo ndizo zambiri!
Khalani omangika pa msinkhu uliwonse
Ngati mukufuna kupititsa patsogolo zotsatira za maphunziro, sankhani mtundu wa masewera omwe umagwirizana ndi msinkhu wanu:
Zaka 20. Iwe ndiwe wamng'ono, wolimbika, wodzaza mphamvu. Pa msinkhu uno, ndiwe masewera oyenerera kwambiri a timu, mwachitsanzo, volleyball, basketball. Simukufuna kuthamanga ndi mpira? Chabwino, ndiye, jambulani aerobics: zosangalatsa ndi zothandiza! Zingakhale bwino kupita ku masewera olimbitsa thupi kamodzi pa sabata kuti imitse minofu ya oyimilira - izi zimalimbitsa minofu. Ndipo kwenikweni, pa msinkhu wanu mukhoza kuchita zonse pang'onopang'ono - zimasangalatsa ndipo sizimasuta!
Zaka 30. Mukumva ngati wachinyamata komanso wathanzi, koma ukalamba wayamba pang'onopang'ono. Makamaka, njira zokhudzana ndi kagayidwe kachakudya zakhala zikucheperachepera, ndipo iwe ndi mantha ozindikira kuti mwanjira iliyonse simungakhoze kutaya makilogalamu 3 owonjezera kwa chaka chonse. Ngakhale si kale kwambiri, zinali zokwanira kuti mukhale pa chakudya kwa masiku angapo. Kuonjezera apo, pa zaka izi, monga lamulo, aliyense amayesetsa ntchito, zomwe zikutanthauza kuti kusokonezeka kwa mantha sikungapeweke. Kulimbitsa thanzi, kuchepetsa thupi ndi kuchepetsa kupanikizika kumathandizira makalasi onse ku masewera olimbitsa thupi. Izi zidzabwezeretsa minofu m'maganizo awo ndikukonza chiwerengero chomwe chili chofunikira. Ngati "chitsulo" sichikulimbikitsani inu, yesetsani kuchita masewera omwe ndimakonda amai - kuvina, kuthamanga kwa ndege komanso kuthamanga.
Zaka 40. Amayi ambiri a zaka 40 amakonda kukhala mochuluka kuposa momwe amachitira. Kukhala ndi moyo wokhazikika kumabweretsa chifukwa chakuti minofu imakhala pang'onopang'ono m'malo mwa mafuta. Choncho, muyenera kungochita zonse kulimbitsa minofu ndi kuchotsa mafuta. Sankhani masewera azimayi pa kukoma kwanu: aerobics, akuthamanga kapena njinga. Kapena yoga. Ndipo masana, sungani mochuluka momwe mungathere!
Zaka 50 kapena kuposa. Pa msinkhu uno, mulimonsemo, musaiwale kusewera masewera! Zomwe sizinthu zolemetsa, monga kusambira ndi kuyenda, kuteteza ziwalo, kuchepetsa ululu m'munsi kumbuyo ndi kulimbitsa minofu. Pazaka izi, zozoloŵera za kusinthasintha ndi kutambasula zimathandizanso. Asayansi a ku China atulukira, kuchita masewera olimbitsa thupi kumawathandiza mafupa ndi minofu ndi kuchepetsa chiopsezo cha matenda otupa mafupa. Koma-mfundo yofunika kwambiri! - Ngati mwasankha kulowa masewera, funani mphunzitsi woyenerera, kapena mukhoza kuwononga thanzi lanu.
Kodi mukuganiza kuti kukhala ndi mawonekedwe olimbitsa thupi m'zaka zilizonse ndizosatheka? Inu mwalakwitsa kwambiri! Monga momwe akatswiri anawerengera, ndikwanira kutentha makilogalamu 4 okha pa 1 kg ya kulemera pa kalasi pa mlungu uliwonse! Izi zikutanthauza kuti mu sabata tiyenera kuchotsa makilogalamu 200-250. Ndipo izi "pamapewa" a masewera aliwonse, ngakhale kuyenda mwakhama. Chinthu chachikulu - osakhala-kogona pabedi, koma kusunthira! Eya, ngati sitinakukhudzeni ndipo mumakonda sofa, tengerani nthawi ino ndi phindu, kudzilimbikitsanso nokha kuti minofu yanu ikhale yolimba tsiku ndi tsiku. Akatswiri ofufuza za thupi a ku America apeza kuti minofu ingachepetse osati kuthupi chabe, komanso kuchokera ku ubongo. Choncho, sankhani masewera olimbikitsa moyo - thupi kapena "maganizo" - ndi chifukwa chake!
Kusewera masewera omwe mumakonda kumakhala kosangalatsa komanso kosangalatsa. Pafupifupi azimayi 70 peresenti amaganiza choncho. Amayi 50 aliwonse amaphunzitsidwa ndi cholinga chokha - kuchepa thupi ndi kulimbitsa minofu. Ndipo azimayi 30 peresenti amakhulupirira kuti masewerawo adawathandiza kupanga mabwenzi atsopano ndikukulitsa chiyanjano cholankhulana. Kodi ndi masewera otani omwe mungachite pakhomo kuti muchepetse - kudzipangira nokha. Chinthu chachikulu sichikhala pa kama!