Tonsefe timafuna kuoneka okongola komanso kukhala ndi chiwerengero chochepa. Chifukwa chake, anthu ambiri amapita ku masewera olimbitsa thupi kuti aike thupi. Koma bwanji ngati pali mapaundi owonjezera? Pambuyo pake, zotsatira za maphunziro sizidzawoneka pansi pawo. Ndikofunika kusankha zomwe zingaponye mphamvu zonse: kupanga pumulo kapena kutentha mafuta.
Pali zikhulupiriro zambiri zomwe anthu amakhulupirira. Kawirikawiri izi ndi chifukwa chake sizingatheke kukwaniritsa zotsatira. M'nkhaniyi, ife swami tidzamvetsa zomwe ziri zoona, ndipo zomwe ndi zabodza.
Bodza Loyamba: Kuti kulemera kwa thupi kukhale kofunikira, madzi a aerobics, aerobics, callanetics, ndi simulators ayenera kumasiyidwa pomaliza
Muyenera kudziwa kuti kutaya thupi sikutchulidwa ndi dzina la phunzirolo, koma chifukwa cha kuchuluka kwa mtima wanu mukalasi. Ngati mumaphunzitsa kupweteka kwa mphindi 160 pamphindi, ndiye kuti kuphunzitsidwa kudzakhala kupirira. Ndiyamiko ndikutenthedwa mafuta. Pamene kutentha kukuposa 170 kugunda pamphindi - izi ndizo mphamvu zamaphunziro kale, zomwe zimathandiza kupanikiza minofu.
Mpweya waukulu ukhoza kupindulidwa ponseponse pazitsulo-aerobics, ndi mu beseni. Nthawi zambiri mumakhala masewera, nthawi zambiri mtima wanu umagunda. Ngati mu aerobics mumakhala wokwanira ndi pakamwa panu, mutu wanu udzasakaniza mkaka, thupi lanu lidzatuluka ndi thukuta ndi miyendo yanu idzayendayenda, ndiye mudzaphunzitsa mphamvu, osati kutentha mafuta. Ndipo katundu woteroyo si njira yabwino yolankhulira mtima wanu. Choncho, ndizofunikira kuyang'ana maphunziro opititsa patsogolo, mwachitsanzo, kuti muyambe kuphunzira papepala. Kumeneko mukhoza kudziyendetsa bwino.
Bodza Lachiwiri: Pa simulators, simungathe kulemera
Izi si zoona. Poyambirira ndi kofunikira kuganizira kuti amamwambowo ali osiyana. Mwachitsanzo, zipangizo zamtima: njinga yogwiritsira ntchito masewero olimbitsa thupi, kayendetsedwe kake, stepper, ellipsoid. Zonsezi zimapereka katundu wofanana ndi aerobic. Kenaka, ndikofunika kulingalira - ambiri amachita machitidwe osayenera pa ophunzitsa mphamvu. Ngakhale kugwiritsira ntchito ndi katundu, zingwe, zolemba ndi zina zotero, musati muphunzire mphamvu zenizeni. Ndi njira yoyenera, mpweya wanu uyenera kukwera mpaka 170, ndipo nthawi zambiri kubwereza sikuyenera kukhala zoposa 10. Izi zikutanthauza kuti kulemera kwake kuyenera kukhala kwakukulu kwambiri. Kaŵirikaŵiri, amayamba ndi theka lao kulemera kwa chifuwa ndi mapewa, ndi kulemera kwawo kumbuyo ndi miyendo.
Maphunzirowa sayenera kukhala oposa 40 minutes. Nthawi ino mudzakhala wokwanira. M'magulu olimbitsa thupi, phunziroli liyenera kukhala kwa maola awiri. Panthawi imodzimodziyo, kulemera kwake kuyenera kukhala kochepa, ndipo njira imodzi yobwereza iyenera kusapitilira katatu. Musaiwale za kupumula pakati pa njira. Ndi maphunziro awa simukupukuta minofu, koma muwabweretsere mzere. Ndipo chinthu chofunika kwambiri ndi chakuti zimathandiza kutentha mafuta.
Nthano 3: Kuphunzitsa mphamvu kumathandiza kwambiri minofu
Zili choncho, koma izi ndizofunikira kuthana ndi kulemera kwakukulu. Anthu ena atangobwera ku masewera olimbitsa thupi, minofu imayamba kuwonjezeka. Nchifukwa chiyani izi zimachitika? Chilichonse chimakhala chophweka Pokhapokha ngati mutakhala ndi moyo wokhazikika, minofu yanu idzafika pang'onopang'ono. Mukangoyamba kuchita masewera olimbitsa thupi, minofu imayamba kulandira katundu ndipo motero imakula pang'ono. Pakati pa chaka choyamba chaka, minofu yaikulu ikhoza kukula ndi 2 cm mu volume. Koma ngati nthawi yomweyo mutha kuchotsa ma kilogalamu imodzi, ndiye kuti chiuno cha mchiuno sichidzawonjezeka, koma chimakhala chosautsa. Ngati mukufuna kupanikizika minofu, ndiye kuti mudzachita khama kwambiri. Minofu ya minofu imakula kwambiri kuposa amuna.
Musachite mantha ndi kukula kwa minofu. Pambuyo pake, ayenera kuwerengera pafupifupi 30% ya kulemera kwa thupi kwa mkazi. Popanda kuphunzitsidwa, timataya makilogalamu 3.5 pa minofu yoposa 10. Chifukwa cha ichi, kutsika kwa matako ndi chifuwa kumachepetsanso, chitukuko chimachepa, khungu limakhala saggy. Timazindikira kusintha kwa m'thupi kwathu. Chifukwa cha maphunziro omwe mungabisire zaka zanu.
Bodza Lachinayi: Ndikovuta kwambiri kupopera minofu m'nyumba
Izi ndizolakwika. Kunyumba, tikhoza kugwiritsa ntchito kulemera kwathu. Yesetsani kuwatenga monga momwe zingathere minofu yomwe mukufuna kupopera. Ngati ndizo mabowo ndi miyendo, ndiye phunzirani kugwirana phazi limodzi. Ngati wabwerera ndi chifuwa, ndiye finyani pansi. Mungagwiritse ntchito amalonda komanso ngakhale zopusa. Mu sitolo yogulitsira masewera mumatha kupeza maviketi olemera.
Bodza Lachisanu: Kuti muthe kuchotsa mafuta m'chiuno ndi mimba, muyenera kuchita masewera apadera
Monga mukudziwa kale, kuchotsa mafuta, ndikofunikira kugwira ntchito ndi kuthamanga kokwana 130 pamphindi. Ziribe kanthu momwe mumachitira izi: mahami osatha kapena kuyenda pa treadmill. Ndizosiyana kusintha thupi lanu. Izi zimafuna kuphunzitsa mphamvu.
Bodza Loyamba: Choyamba muyenera kutaya kulemera kwake, ndipo ngongole imamanga minofu
Ndi bwino kuchita zonse panthawi yomweyo. Kwa nthawiyo mpaka mutayalemera, minofu yanu sidzakhala kanthu. Choncho, phatikizani maphunziro kuti mukhale wolemera ndi kumanga minofu. Mukhoza kusankha ndi maphunziro, kumene kuli mitundu iwiri yokha ya ntchito: magulu opanga magulu okhala ndi zibwenzi, mabulosi ang'onoang'ono ndi zolemera zina. Musaiwale za zakudya zabwino, mwinamwake sipadzakhalanso luntha.
Bodza Lachisanu ndi Chiwiri: Zidodometsa zokhazokha zokhazokha "zopitiliza"
Maphunziro ndi masikono ndi osakaniza sangapewe aliyense. Zomwe zimagwiritsidwa ntchito pazomwe zimapangitsa kuti minofu izigwira ntchito mosiyana: pamodzi - miyendo, pamanja - pachitatu - kumbuyo ndi zina zotero. Bwanji mumathera nthawi yochuluka pazomwe zimakhala ngati simulators, ngati mutha kugwiritsa ntchito masentimita 80 mu masewero olimbitsa thupi. Mwachitsanzo, squat ndi bar. Apa minofu ya miyendo, mmbuyo ndi minofu ikugwira ntchito.
Bodza 8: Pambuyo pa maphunziro onse ayenera kukhala odwala
Izo siziri choncho. Kuti pambuyo pa kuphunzitsa kwanu minofu yanu ikhale yophweka, nkofunika nthawi iliyonse kupereka katundu, ndipo ntchito iliyonse yomwe iyenera kuwonjezeka. Mwinamwake pamaseŵera apamwamba ichi ndi chovomerezeka. Koma ngati mukuchita izi kuti mukhale ndi thanzi labwino, ndiye mutatha kuphunzitsidwa, muyenera kumangokhalira kupweteka kwambiri m'matumbo komanso kutopa, osati kutopa kwathunthu.
Nthano 9: Kulemera kwalemera kungapitirire kuchokera ku kuphunzitsa mphamvu
Ndizoona. Matenda athu ndi olemera kuposa mafuta ndi 30 peresenti, kotero mukhoza kulemera kwambiri, koma panthawi imodzimodziyo muwone zochepa kuposa kale. Ndicho chifukwa chake simuyenera kudalira mamba, koma pa tepi ya sentimita. Zimakhalanso kuti m'masabata oyambirira a makalasi osati kulemera kokha komanso mphamvu ikuwonjezeka. Izi sizikudetsa nkhawa. Pambuyo pake, minofu yayamba kukula, ndipo mafuta ocheperapo asanatenthe. Mwinamwake mumangopatula nthawi yambiri ndikuphunzitsa mphamvu yanu, osati mphamvu. Ngakhale pali njira ina - zakudya zosayenera. Ngati mudya kwambiri, ganiziraninso zakudya zanu ndikulowa chakudya chokhacho.
Chifukwa cha mphamvu yophunzitsira yomwe mungathe kuthawa:
ululu m'munsi, kumapeto kwa msana wa iosteochondrosis. Amathandizira msana, ngakhale pamene mitsempha siigwedezeke;
kunenepa kwambiri - minofu yokha ikhoza kupeza mphamvu kuchokera ku mafuta, ziwalo zina sizingatheke izi. Choncho, minofu imatentha mafuta kuzungulira koloko;
matenda a shuga - zatsimikiziridwa kuti katundu akhoza kuwonjezera mphamvu ya insulini ndi kulekerera kwa shuga, kotero kuti thupi limalimbikitsidwa ngakhale kwa omwe akudwala matendawa;
Kuthamanga kwa magazi - ataphunzitsidwa bwino, vuto lanu lidzabwerenso;
Matenda a m'magazi - kuphunzitsa kumapangitsa chiŵerengero cha cholesterol choipa ndi chabwino m'magazi.