Pofuna kuti akhalebe wokhazikika, mkazi akhoza kusankha njira yabwino kwambiri yophunzitsira kuchokera ku chiwerengero chachikulu cha izi: izi zikupanga, ndi thupi, ndi aerobics. Mungasankhe mogwirizana ndi zolinga zomwe muyenera kuzikwaniritsa, kukula kwa masukulu ndi zofuna zina. Zina mwa machitidwe ophunzitsirawo ndi ofanana kwambiri ndi kuyang'ana koyambirira, koma izi siziri choncho: zonsezi zimasiyana mosiyanasiyana, kuchokera ku njira yopita ku zakudya, potsiriza ndi zochita.
Chikhalidwe
Kunali kolimba kwa nthawi yoyamba kwinakwake mu kukula kwa America. Kukhala ndi ubwino kumaphatikizapo njira zingapo zothandizira mawonekedwe oyenera: ndi aerobics, ndi mphamvu, komanso kumanga thupi.
Kumanga thupi ndikofunika kuti apange thupi lojambula, ndi thupi, ndipo limapanga ntchito yabwino ndi ntchitoyi. Choncho, kumanga thupi kumathetsa vuto lakumanga thupi. Zochita zimenezi zimachokera ku zochitika zolimbitsa thupi komanso zochita masewera olimbitsa thupi. Palinso chakudya chapadera, chomwe chili ndi mapuloteni ambiri, chifukwa ena amagwiritsa ntchito chakudya chapadera.
Zochita za aerobic ndizofunikira kwambiri kwa iwo omwe ali ndi mafuta ochulukirapo, koma nthawi yomweyo amakhala ndi kuchepa kwa thupi m'thupi. Kuonjezera apo, kupangitsa kuti aerobics ndi maphunziro oyenerera mtima ndi mitsempha ya magazi. Komabe, ngati simukuphatikiza izi ndi zakudya zokwanira, ndiye kuti simungathe kupambana.
Mosakayikira, maphunziro ndi abwino, koma muyenera kungoyang'anitsitsa zakudya zanu. Ndipotu, zinthu zokhazofunikira kuti munthu alowe m'thupi, m'pofunika kuchotsa chilichonse chomwe chili chosavuta, chomwe sichingafanane ndi kuchitidwa mafuta. M'tsogolomu, izi zingayambitse mavuto aakulu, kuphatikizapo kukula kwa matenda osiyanasiyana. Zakudya zabwino ndi pafupifupi theka la kupambana.
Aerobics
Aerobics - ichi ndi mankhwala Achimereka okha, omwe ndi Mlengi wa Kenneth Cooper. Ndiye amene adayambitsa njira yophunzitsira, yomwe idakonzedwa kuti imenyane ndi matenda a mtima.
Mukamachita maphunzirowa, ndibwino kuti musadye mafuta a nyama. Kuwonjezera pa kulimbitsa minofu ya mtima, mitsempha ya magazi, mlingo wa cholesterol m'magazi umachepa. Zinthu zakuthupi zikulimbana ndi hypodynamia ndipo zimatha kulipira mtima.
Maphunziro a aerobic samangothamanga okha, omwe, ndithudi, ndi abwino kwa mtima. Pali kuvuta kwa dansi, komwe kunapangidwa ndi Jane Fonda, wotchuka wa ku America.
Maphunziro pa oyimilira amakhalanso aerobic: pamtunda wopalasula, pa bicycle yosungira, pa otsanzira a skiing, ndi zina zotero.
Ngati ntchitoyo ndi yochepetsetsa, ndiye kuti aerobic, yomwe imathandiza kukonza njira zamagetsi m'thupi, kuyaka mafuta osayenera, ndi abwino.
Kupanga
Chodabwitsa n'chakuti, zikumveka ngati mtundu wa Soviet Union. Analowa mu 1988. Panthawiyi, njira yophunzitsira imeneyi ndi imodzi mwa anthu otchuka kwambiri, ndipo cholinga chake chikuwonjezera kukongola kwa chikazi.
Kupanga kumaphatikizapo njira zosiyanasiyana, zomwe zimapangidwira kulemera, kulimbitsa minofu, ndi zina zotero.
Pulogalamu ya makalasi ikuphatikizapo:
- Choreography;
- Zochitika zolimbana ndi kunenepa kwambiri, kulimbitsa minofu ndi kusintha bwino chiwerengerocho;
- Kuphunzitsa masamaliro;
Maziko a kupanga ndizochita zamapadera, zomwe ndizobwezeretsa mobwerezabwereza zochitika zofanana kangapo. Kuthamanga kwa kupha kuli kosavuta, koma zofanana zomwezo nthawi zina zimabwerezedwa mpaka mazana atatu. Kwa magulu ena amtundu, zochitika zambiri zimapangidwa.
Pambuyo pa kuphunzitsidwa kotero munthu ali wotopa kwambiri, koma izi ndi zachilendo, ziyenera kukhala choncho. Popeza kuyendetsa koopsa sikokwanira, palibe chowopsya mtima, koma mphamvu zowonongeka zimakhala zazikulu.
Njira yopezera zakudya m'dongosolo lino la maphunziro ili ndi zina. Chifukwa cha masewero olimbitsa thupi, mafuta omwe amawagwiritsira ntchito samagwiritsidwa ntchito panthawi yomwe amaphunzitsidwa, koma makamaka pa nthawi yomwe amachira.