Kugwiritsa ntchito mafupipafupi

Mukufuna kudzisunga nokha, koma palibe nthawi yoti mupite ku kampani yogwiritsira ntchito thupi labwino, kapena kusamalira mokwanira maphunziro a kunyumba. Yankho lake ndi lotani? Kuwonetseratu kwapang'ono kwa 1, 5, 8 kapena 12 mphindi! Mukhoza kupeza nthawi kwa iwo, ndipo zotsatira zake sizowopsya kusiyana ndi maphunziro a nthawi zonse. Mwapadera aliyense payekha, kuchokera kwa pulofesa wa kinesiology kwa wophunzitsa mwiniwake, amavomereza ndi mawu awa: ndikofunika kwambiri osati nthawi yayitali kapena mwakhama, koma nthawi ndi nthawi mumachita bwanji. Pa nkhaniyi, masabata asanu ndi awiri mphindi zisanu pamlungu amatha kugwira ntchito kuposa maola awiri, koma amodzi. Kafukufuku wochuluka wa sayansi amalingalira mfundo yosavuta kumva: zochitika zochepa ndi zosavuta zimathandiza thupi kuteteza shuga wa magazi ndi kusunga mphamvu ya magazi mmalo mwachizoloŵezi poyerekezera ndi nthawi yaitali, koma yosawerengeka. Asayansi a ku Denmark anapeza ngakhale kuti othamanga omwe amaphunzitsidwa mu gawo lochepa, pamapeto pake, amayatsa makilogalamu ambiri kuposa otsutsa awo ochepa omwe amanyada. Kawirikawiri, chirichonse kwa ife, nthawizonse wotanganidwa (kapena wolakalaka), ndi chopambana kwambiri. Pali nthawi ina yaulere - mukhoza kuthetsa, ndipo maminiti onsewa pa tsiku ndi sabata adzawonjezera kuwonjezeka kwake. Komanso, njira yochenjera yotereyi imakulolani kuti muwonjezere kukula kwa maphunziro anu mpaka malire. Ndiponsotu, kupukuta kwapadera kwa miniti n'kosavuta kusiyana ndi kuyesa kukhala ndi mlingo woyenera wa katundu kwa ola limodzi. Koma pafupi ndi mfundoyo. M'munsimu muli njira zabwino kwambiri zothetsera maulendo osiyanasiyana omwe mumakhala nawo. Sangalalani nazo!

Zochita kwa mphindi imodzi: kuphunzitsa thupi lonse mwakamodzi
Kwa kanthawi kochepa chotero, zozizwa ndi birch. Pambuyo pake, izi ndizomwe zimakhala zofanana pakati pa zochitikazo ndi kulemera kwache, chifukwa ndi zovuta ngakhale kudzidzimutsa kwa thupi kutchula gulu losasunthika lomwe salowererapo. Chabwino, chifukwa cha kusintha kosasintha pa malo a thupi mlengalenga, berms amapanga katundu waukulu pamtima, kumaphunzitsa kupirira kwake.

Chitani izi : Imani bwino, kuika phazi lanu pamaperewa anu, manja kuti mutsike kumbali. Khala pansi ndi kuyika manja anu pansi. Tsopano jumphirani mmbuyo ku malo abodza kuti thupi likhalitse mzere wolunjika kuchokera kumutu kupita ku zidendene. Yambani kumalo okhala pansi, ndiye yongolani miyendo yanu ndikudumpha mmwamba, mutakweza manja anu pamapeto. Zonse zinali kubwereza kamodzi. Pangani pazitali pa nthawiyo.

Kulumikiza katundu : ngati mukufuna kupanga birch - musadumphire molunjika pa recumbent, koma yongani miyendo yanu wina ndi mzake. Wokonzeka kulimbikitsana - chitani pansi pamodzi.

Kuchita masewera kwa mphindi zisanu: kuthana ndi zofalitsa
Zosintha zachikhalidwe zimangotopetsa mimba, koma zimatha kukumbukira ululu m'munsi kapena kumutu. Zomwe timachita zimakhala zotetezeka komanso zopanda ululu, komanso kuphatikiza minofu yomwe ili yovuta.

Chitani izi: Malizitsani kusuntha konse motsatira ndi kuchepetsa pakati pawo. Mukamaliza, bwererani koyamba ndikubwezeretsanso unyolo wonse. Pitirizani mpaka nthawi ya mphindi zisanu itatha.

1. Kutuluka pa fitball.
Imani kutsogolo kwa mpira pamabondo anu, kuika omalizira pa chiuno, ndi mawonekedwe - pamwamba pa projectile. Pewani minofu yanu ya m'mimba ndipo, popanda kugwedeza kumbuyo, muthamange patsogolo, kuwongolera manja anu. Gwiritsani ntchito kupuma kwachiwiri, kenako bwererani ku malo oyamba. Chitani mobwerezabwereza khumi.

2. Kugawana pa fitball.
Ikani manja anu pansi pambali pambali, ndipo ikani mapazi anu pa mpira. Gwiritsani ntchito miyendo yonse molunjika ndipo musagwedezeke m'mbuyo. Tsopano mwapang'onopang'ono mwapukuta projectile ku mapewa anu, kukweza pepala. Pa nthawi yomweyi, tambani manja anu molunjika. Gwirani gawo lachiwiri ndikubwerera ku malo oyamba. Pangani mobwerezabwereza 1O.

Kunena zabodza Z.
Amagona kumbuyo kwake, akuyika m'chiuno mwake kumbali yeniyeni kwa thupi, ndi miyendo - mofanana mpaka m'chuuno. Ikani manja anu patsogolo panu, mbali zonse za m'chiuno mwanu. Panthawi imodzi, yongolani miyendo yanu ndikukweza manja anu mmbuyo. Bwererani ku malo oyamba. Chitani mobwerezabwereza khumi.

4. Chingwe cham'mbali ndi kusinthasintha.
Yambani kuchokera ku malo a bar - ziri ngati kugona pansi, koma kuyimirira pamaso anu. Ikani zitsulo mosamala pansi pa mapewa a m'mapewa, mimba ndi matako, musazengere kumbuyo. Tembenuzani thupi kuti muime kumbuyo kwanu. Gwiritsani ntchito malowa kwa mphindi ziwiri, bwererani ku malo oyamba ndikuyang'ana mbali inayo. Pitirizani kuyendayenda masekondi 30.

Kuchita masewera kwa mphindi zisanu ndi zitatu: kufalitsa mphamvu ya metabolism
Pulogalamuyi yophunzitsidwa inapangidwa ndi Craig Bellantine, wolemba buku la Turbulence Training. Apa pali zonse zomwe ziyenera kutero: zimapirira chipiriro, zimasungunula mafuta komanso zimalimbitsa minofu.

Chitani ichi : Yambani ndi masewero olimbitsa thupi ndi kumaliza nthawi yonse ya mphindi 4. Pokhapokha izi zitapita ku ulendo wotsatira.

1. Mbalame yonse
Ikani mapazi anu pang'ono kuposa mapewa anu ndipo mutembenuzire pang'ono masokosi anu, manja pansi, pansi. Mu gulu limodzi, yongolani miyendo yanu, imani pa zala zanu ndi kutambasula manja anu patsogolo panu. Bwererani ku malo oyamba. Pangani mobwerezabwereza mobwerezabwereza mu masekondi makumi awiri, kenako masekondi 10 apume - idzakhala imodzi. Kodi awa asanu ndi atatu mzere.

2. Madontho ndi kusintha kwa miyendo
Yambani patsogolo ndi phazi lanu lamanja ndikudzichepetsera mumtunda, ndikugwada mawondo onse awiri. Kokani phazi lamanja kuchokera pansi ndikubwerera mmbuyo, mukuligwira pa kulemetsa. Bwererani mofulumira ndi gawo lomwelo lamanja ndikukanso kulowa mumtunda, tsopano ndi phazi lanu lakumanzere kutsogolo. Tulukani kuchokera ku lunge, bweretsani phazi lamanja kumanzere - ndipo mutsirizitsa kubwereza kamodzi. Pangani mphindi zisanu ndi ziwiri, mupumire masekondi khumi (iyi ndi imodzi) ndikusintha mwendo wanu. Pitirizani kusinthanitsa maphwando pambuyo pa mpumulo uliwonse. Ingopanga maselo asanu ndi atatu: phazi limodzi lamanja komanso lamanzere lomwelo.

Zochita kwa Mphindi 12: Kuwonjezera cardio
Maphunziro ochuluka amatha kupitilira maulendo awiri okha - supersonic ndi pa nkhono. Koma athu ali ndi njira yachitatu - wothamanga msanga. Malinga ndi Pulofesa Jens Bangsbaugh wa yunivesite ya Copenhagen, njira imeneyi imalola kuti munthu akhale ndi mtima wapamwamba kwambiri. Zowonjezera zimakhala ndi zotsatira zabwino pakuyenda mofulumira kwambiri. Izi zikutanthauza kuti, titaphunzira pa "mphaka" yathu, mutha kugonjetsa msinkhu wanu womwe mumakonda, zirizonse.

Chitani ichi : Pambuyo pafupikitsa pakutsatira ndondomeko ya mphindi khumi ndi ziwiriyi. Mwa njira, mungagwiritse ntchito cardio iliyonse pa izi. Tsirizani chingwechi.

Pang'onopang'ono jog.

0: 31-0: 50 Kuthamanga ndi msinkhu wochuluka kwa inu.
0: 51-1: 00 Limbikitsani liwiro lanu!
1: 01-5: 00 Bweretsani kayendedwe kake kawiri konse.
5: 01-6: 59 Musathamange. Yendani mwakachetechete.
7: 00-7: 30 Pang'onopang'ono jog.
7: 31-7: 50 Pitani pa liwiro lalikulu kwa inu.
7: 51-8: 00 Limbikitsani liwiro lanu!
8: 01-12: 00 Bweretsani kayendedwe kake kawiri konse.