Mawu akuti aerobics, mu Chigriki, amatanthauza mpweya. Kuthamanga kwauchidakwa - kapangidwe ka zochitika, zomwe zimaphatikizapo kayendetsedwe ka kupuma ndi kayendedwe ka thupi ndi kayendetsedwe kake kamene kamasokoneza minofu. Ambiri akudzifunsa ngati mungathe kulemera thupi pogwiritsa ntchito aerobics?
Kodi ndingathenso kulemera panthawi yomwe ndikuchita masewera olimbitsa thupi?
Ndizochita masewera olimbitsa thupi, mukhoza kulemera thupi, kupambana kwa machitidwewa a kulemera kwake kunatsimikiziridwa muzaka zapitazi, m'ma 60. M'nthawi yathu ino, aerobics ndi ntchito yomwe imakhala yogwira ntchito yochitirako masewero ku nyimbo, komanso m'madzi. Ambiri amachita masewera olimbitsa thupi omwe amathandiza kuti thupi likhale lothandiza, komanso kuyatsa mafuta, ndipo chifukwa chake, kutaya thupi.
Momwe mungatetezere kulemera, mukuchita ma aerobics
Ambiri amene ankafuna njira zabwino, pofuna kuchepetsa kulemera kwake, anasiya chidwi chawo cha aerobics. Ndipo chisankho chimenechi ndi choyenera. Pochita masewera olimbitsa thupi, m'zaka 30 zoyambirira zakudya zimapsereza mwamphamvu, zomwe ndizo "mafuta" aakulu a thupi. Pambuyo pake, mafuta akuyamba kudyedwa. Ndi makalasi ozolowereka, mkati mwa chaka, kuchotsa mafuta kumayambira patapita mphindi khumi. Kupewera mavitamini kungakhale kosiyanasiyana ndipo aliyense akhoza kusankha kusankha komwe kuli pafupi naye.
Kuchita aerobics, kuti muchotse kulemera kwakukulu, muyenera kuyendetsa zakudya zanu. Ngati mukuchita masewera olimbitsa thupi ndipo musakhale ndi zakudya zokwanira, ndiye kuti simungathe kulemera. Mukhoza kungokhala ndi mawonekedwe anu. Komanso, kuti muchepetse thupi, maseĊµera olimbitsa thupi ayenera kukhala 3-4 pa sabata, ndipo ngati mukufunika kulemera mofulumira, ndiye kasanu pa mlungu. Patsiku loyamba la zochita masewero olimbitsa thupi, muwona kale zotsatira zabwino, ndipo mu miyezi isanu ndi umodzi mudzakhala ochepa. Ndikofunika kuchita zotsatira zofunikira kwa maola osachepera 1-1.5.
Mitundu ya aerobics yogwiritsira ntchito kulemera
Pofuna kutaya thupi, pali mitundu yambiri ya aerobics. Kwa munthu aliyense, awa kapena machitidwe ena amasankhidwa. Taganizirani mitundu ina ya aerobics.
Cardioaerobic ndi mtundu wa masewera olimbitsa thupi omwe amathetsa mavuto awiri - kukula kwa chipiriro ndi kutentha kwa mafuta. Ntchito ya mtundu wa aerobics ndi yaitali, koma yochepa. Chofunika cha zochitikazi ndikuti oxygen imaperekedwa mosavuta ku magazi. Magazi amanyamula mpweya ku ziwalo zonse, ndi kuwonongeka kwa mafuta ndi mazakudya. Zimatengera pafupifupi ora kuti achite izi aerobics.
Kuthamanga kwa aerobics ndi zovuta zozizwitsa, zomwe zimagwiritsa ntchito masitepe apadera, zomwe zimapangidwira thupi. Pogwiritsira ntchito nsanja zoterezi, zimakhala zotheka kukhudza "madera - zipsera, m'chiuno, m'chiuno ndi ena. Pochita mtundu wotere wa aerobics, osati kuchuluka kwa mafuta omwe amatenthedwa, koma minofu ya minofu imalimbikitsidwa, ndipo matenda ena omwe akugwirizana ndi dongosolo lino akukwera.
Kukonda kuthamanga mowa kumakonda kwambiri pakati pa anthu omwe amafuna kulemera. Pansi pa nyimbo zoyipa, sizosangalatsa komanso zothandiza. Pakati pa kuvina kwa aerobics, kamvekedwe kake ka thupi, maganizo, zochita za mtima zimakula, kumasinthasintha kwa kayendetsedwe kake ndi kusintha kumasintha. Ndiponso ndi kuphunzitsidwa nthawi zambiri mafuta amatenthedwa.
Zokongola ndi zokondweretsa ndi madzi aerobics. Uwu ndiwo mtundu wa aerobics, womwe umawonetsedwa ngakhale kwa anthu olumala ndi amayi oyembekezera. Chifukwa cha kukana, madzi amatsimikizira kuti ntchito zambiri zimapindulitsa kwambiri komanso zimawathandiza kukhazikitsa. Kutaya thupi pochita mtundu wotere wa aerobics kungakhale mofulumira kuposa pamene mukuphunzira mu holo. Thupi lomwe lili m'madzi ndilo lopanda malire, zochita zosavuta zimakhala zosavuta, ndipo zotsatira za thupi zimatengedwa.
Pochita masewera olimbitsa thupi, mukhoza kulemera, koma muyenera kudya bwino. Maphunziro angakuthandizeni ngati mutadya maola awiri musanayambe kuchita masewera olimbitsa thupi, ndipo mutatha maphunziro simungathe kudya kwa ola limodzi.