Kodi mwamsanga amayatsa mafuta ndi kubwezeretsa minofu? Kusambira kumathandiza pothandiza kutaya thupi mu dziwe ndi m'nyanja? Kusambira ndi kuthamanga kumakhudza bwanji thupi? Tinawasokoneza mosamala mafunso awa ndi kufalitsa mayankho pamasamulo. Tiyeni tiyambe nkhondo yathu.
Kodi kusambira kulemera kumatanthauzanji?
Kusambira ndi chisakanizo cha mphamvu ndi zochita masewera olimbitsa thupi. Great cardio loading. Zikuwoneka kuti kutaya thupi pozisambira n'kosavuta, koma kodi ndi choncho? Kwenikweni, ayi. Masewera amadzi amatha kukhala ndi minofu kupirira kusiyana ndi kulemetsa. Tsopano okonda kusambira adzanena kuti ndife olakwitsa. Tiyeni timvetse.
Kulemera kwa thupi lathu ndi madzi. Timalimbana ndi kuchuluka kwa madzi, kutanthauza kuti katunduyo amachepetsa katatu. Munthu wamba sangathe kulemera, chifukwa sagwiritsa ntchito njira yapadera yosambira kuti awonongeke, omwe amaphunzitsidwa ndi alangizi odziwa bwino ntchito zaumoyo, kusankha masewero ena a madzi kwa kasitomala aliyense.
Tikumbukire momwe anthu ambiri akusambira - kaya ndi frog kapena galu. Kodi mukudziwa chifukwa chake? Ndipafupi njira imeneyo. Kuti mutenge kulemera kwake, muyenera kusambira ndi nsalu ndi butterfly, ndipo izi zingatheke ndi wophunzitsira. Inde, ndipo zimatengera nthawi yochuluka. Ngakhale zili choncho, kusambira kumakhudza kwambiri thupi lonse ndipo n'kofunikira kwambiri kwa anthu omwe ali ndi zida za osteoarticular. Kuonjezera apo, imapanga malo abwino, manja olimba ndi bulu wamphepete ngati mukuyenda bwino ndi mapazi anu.
Ndi chiyani chomwe chili bwino: kusambira m'nyanja kapena padziwe kuti uwonongeke?
Njira iliyonse ndi yabwino mwa njira yake. Mu dziwe mumayang'aniridwa ndi kuphunzitsidwa ndi aphunzitsi ovomerezeka, omwe akuwonjezeranso zotsatira za kusambira kuti awonongeke. Mukuwonetsa bwinobwino zomwe mukupita, mukudziwa kutalika komwe mukupita, phunzirani ku zolakwika. Dziwe ndi njira yoyenera kwa oyamba kumene sadziwa njira ya mafashoni ndi kupuma.
Koma palibe chomwe chidzalowe m'malo mwa nyanja, ndipo chifukwa cha ichi chiri chosavuta - kupanga madzi. Mosiyana ndi chlorinated padziwe, madzi a m'nyanja ndi mchiritsi weniweni wa matenda onse. N'zosadabwitsa kuti makina okwera mtengo kwambiri omwe amatha kukhala ndi thanzi ali pamphepete mwa nyanja. Ngakhalenso kusamba kwa mpweya kumawonjezera chitetezo chautetezo, nthawi zambiri kuchiza kupweteka. Mchere amalowa mkati mwa khungu ndipo nthawi zina amachepetsa kukana matenda. Pambani mavuto ndi ziwalo, kuyendetsa mphuno ndi madzi a m'nyanja kufikira 99% amachiza sinusitis.
Kusambira m'nyanja kuti ukhale wolemera kumathandiza kwambiri kuposa padziwe. Popeza inu mumakana madzi kuthamanga ndi kuchuluka. Ndipo komabe, simungapezeke kuchepa mofulumizitsa ngati simunayese njira yabwino mu dziwe. Apa pali chododometsa.
Chochepa: Zimakhala zovuta kusambira motsutsana ndi mphepo pamphepete mwa ziphuphu ndi kumalo otseguka. Pamphepete mwa nyanja, mmalo mwake, pa mafunde. Zolakwa zonse ndi mphamvu yamphamvu ya mafunde otsika, omwe amakuponyera kumbali ya nyanja yam'mwamba. Kotero, masekondi awiri onse muyenera kulimbana ndi chikhalidwe chosadziletsa.
Kodi mungasambitse bwanji kusamba?
Kuphweka kophweka kwa mphindi khumi sikungataya zowonjezera. Kutalika komwe mudzakwaniritse ndi 330 kcal pa ora (!). Kumbukirani chithunzi cha gombe la chilimwe: oyendayenda akugona pamchenga ndi kumawombera m'mphepete mwa nyanja. Mosadziŵa okhala mumzinda wa dzina la nyanja alendo amatisindikiza.
Minofu ya thupi ili ndi ntchito yozizwitsa - imayaka mafuta, pamene mtima umagunda (kufika) kufika 130-150 mphindi. Panthawi imeneyi mafuta onse amayamba pamimba. Ndizodabwitsa, koma pokhala ndi liwiro la ola limodzi, munthu amataya makasitomala 1200-1300! Kuti mukwaniritse zotsatirazi, muyenera kuyima m'madzi momasuka, nthawi iliyonse ikukula mtunda wa kusambira ndi liwiro. Tiyeni tizitha kumwa mapiritsi: mu sabata yanu ikupita patsogolo kapena katatu.
Chiwerengero cha zopsereza zotentha chimadalira liwiro, kayendedwe ka kusambira komanso ngakhale minofu. Minofu yambiri ikupopedwa, ndipamenenso amadya mafuta.
Malangizo: momwe mungasambira kuti muchepetse kulemera
Pamwamba paja tinanena kuti ola lakusunthika m'madzi kumapsa mafuta ambirimbiri. Koma ndi munthu wanji, kupatula katswiri, angathe kulimbana ndi mphindi 60? Choncho musadzithamangitse nokha ndikuyesa kujambula mwamsanga. Ngakhale, ndithudi, izi ndizolimbikitsa kwambiri. Yambani 5-10 Mphindi mumasewero osiyanasiyana, koma pamlingo waukulu kwambiri wa mikwingwirima.
Asanayambe kusambira, khalani otentha pamtunda. Kenaka, kwa mphindi 2-3, yendani pansi mwakachetechete, ndikuwongolera njirayi ndi kutentha. Kuphatikizansopo kuthamanga kwapamwamba ndi paddle, ngati kuti mukuphwanya chigonjetso pa Masewera a Olimpiki kuti mutaya mphamvu kapena kupuma. Apanso, khalani ndi chizoloŵezi chokhazika mtima pansi, kapena bodza labwino kumbuyo kwanu ndipo pang'onopang'ono kusambira.
Kodi mwakhalapo? Apanso timatembenuka m'mimba ndikukonzekera mpikisano kusambira, kusintha kalembedwe kosambira. Choyenera, muyenera kuphunzira kusambira ndi ntchentche ndi butterfly.
Musaiwale malamulo a khalidwe m'madzi. Osasambira chifukwa cha ziphuphu, koma phunzitsani pamphepete mwa nyanja, kumene simukuima pansi, koma ngati muthamanga, madzi samaphimba korona. Ndi zovuta zachizolowezi, kupuma kwapakati ndi mitsempha yophatikizana ndizotheka. Ichi ndi chiopsezo chachikulu pakuzama, komwe kumathera pamapeto.
Mwachidule ponena za kuthamanga
Ndi chiyani chomwe chili chabwino: kuthamanga kapena kusambira kuti ukhale wolemera? Mwachindunji, sikutheka kudzipambana wopambana, ngati njira yolondola ikuwonetsedwa m'magwiri onsewa. Koma kuthamanga pafupipafupi kumatengera thupi lonse, ndipo zotsatira za kulemera kwake zimawoneka pambuyo pa maphunziro achitatu. Iyi ndi masewera otsika mtengo, samafunikanso luso lapadera ndi maphunziro a thupi. Zambiri zokhudza kuthamanga kwa kulemera kowerengedwa apa .