Malamulo oyambirira a kuchepa

Kuchokera pamutu wa nkhaniyi zikhoza kuwoneka kuti n'zosavuta kuchepetsa thupi, koma ngati zinali zophweka, ndiye pamutu uwu, osadzipereka pa intaneti ndi m'magazini kutaya kulemera kwa akazi omwe ali ndi ruble, sikukanakhala zolemba zikwi zambiri. Izi si ntchito yophweka, koma sizingakhale zosatheka. Ntchito yake yayikulu sikuti asankhe mtundu woyenera wa masewera olimbitsa thupi kapena kusankha zakudya, komanso ngakhale payekha makhalidwe a thupi lonse. Azimayi onse omwe ali paulendo wopita kumalo abwino akukumana ndi vutoli, kuti akambirane ndi iwo okha. Mwa kuyankhula kwina, malamulo oyambirira a kuchepa thupi, izi ndi mphamvu ya chifuniro, zomwe zimachulukitsidwa ndi masewera olimbitsa thupi ndi zakudya zabwino. Tidzalemba mndandanda wa zothandizira, zomwe ziyenera kumamatira kuti zichepe.

Sungunulani bwino molondola, khalani ndi cholinga
Chinthu chofunika kwambiri pazochita zilizonse ndi kukhazikitsa cholinga, ndipo mpaka cholinga chikukwaniritsidwa, vutoli likuwoneka kuti silikukwaniritsidwa. Pamene mutaya thupi, muyenera kuyesa kupambana mu masentimita, osati mu kilogalamu. Ndi mamitamita omwe amayeza ma volume omwe muyenera kuwusiya. Cholinga sichingakhale chizindikiro cha mamba, koma kukula kwa zovala zomwe zidzakugwirizanitse tsiku limodzi.

Kutaya thupi molondola, mothandizidwa ndi zakudya zabwino
Chinthu chofunika kwambiri kuti muthe kuchepa thupi ndi kupititsa patsogolo zakudya zabwino. Ndipo ziribe kanthu kaya mumadzicheka mofulumira, ufa, wokoma, lekani kudya pambuyo pa 18 koloko, kapena khalani pa zakudya zovuta. Tiyenera kumvetsetsa kuti nthawi ya chakudya imaganizira za biorhythms, ndipo chakudya chiyenera kukhala chokhala ndi thanzi labwino. Kuposa nthawi yothetsera zakudya.

Kutaya thupi molondola pamene mukuchita masewera
Ngati mukufuna kuoneka bwino, simungathe kuchita popanda masewera. Sitiyenera kuchita masewera olimbitsa thupi musanafike thukuta lachisanu ndi chiwiri kapena kulowetsa mu gawo la masewera. Simungakhale ndi chikhumbo kapena padzakhala nthawi. Koma ngati mphindi 15 patsiku mudzachita masewera olimbitsa thupi a masewera olimbitsa thupi, ndiye zotsatira zake zidzamva pomwepo. Zochita zimatha m'malo mwa kuyenda, kusewera, kusewera njinga, kapena masewera omwe mumakonda. Chinthu chokha chokhazikitsa ndondomekoyi ndi kulimbikitsa zotsatira, muyenera kuchita izi tsiku ndi tsiku.

Zochita zopuma
Kupitiriza kuchepetsa kulemera kungakhale kupuma. Njira monga callanetics, oxysize, bodyflex zingagwiritsidwe ntchito mmalo mwa gymnastics yowonongeka, komanso kuphatikizapo. Pankhaniyi, thupi limalandira oxygen, yomwe imagawaniza mafuta. Ogwiritsira ntchito amatha kunena kuti kulemera kwake kumapitirira maulendo 10 kuposa mofulumira ngati mumakonda masewera. Musakhale achangu mwamphamvu, muyenera kuganizira za thanzi lanu, ndipo mutangokhala osasangalala, muyenera kusintha pulogalamuyi.

Kutaya thupi molondola
Mwasintha zochitika zanu zakuthupi ndikudya. Ndipo ziribe kanthu momwe mungafunire, yesetsani kuswa. Ngati mudya chokoleti musanagone, ndiye kuti simungakhale bwino kamodzi, koma ngati mupunthwa, mudzachitanso chimodzimodzi. Zinkawoneka kuti izi ndizochitika ngati mwadzikonzekera tchuthi tating'onoting'ono, ndiyeno kangapo kangapo. Simudzawona kuti kuphwanya malamulowa kudzakhala kosalekeza, ndipo njira yochepetsera idzawonongedwa.

Chinthu chomwecho chimachitika ndi zochitika zogonana, ngati mumaphwanyaphwanya, ndiye kuti nthawi yotsatira mudzapeza chifukwa chomwe mukufuniranso, koma nthawi ino ndi chikumbumtima chochepa. Musanasankhe zochita zomwe mungachite ndi momwe mungasankhire chodyera cha zakudya, muyenera kuganizira kangapo, chifukwa muyenera kukhala nawo nthawi yaitali.

Kutaya thupi mwamsanga, sizikutanthauza zodabwitsa
Ndikufuna kuchepetsa thupi ndi kuchepetsa kulemera, koma apa chinthu chachikulu sichiyenera kupitirira. Pakuti thupi limaonedwa kuti ndi lopanda kulemera kwa thupi kuti thupi likhale lolemera kwambiri kuposa 3 kilogalamu pa sabata. Osasankha zakudya zoterozo zomwe zikukulonjezani kuti mupatsidwe ndi mapaundi owonjezera masiku asanu ndi awiri, kwa masabata asanu ndi awiri. Kutayika kotereku kudzakhala kupsinjika kwakukulu kwa thupi. Simungatayike mafuta, chakudya kapena mapuloteni, izi ndizofunika kudya, komanso zakudya zabwino zidzakhala chakudya chosiyanasiyana.

Ndi masewera, muyenera kusamala. Ngati nthawi yotsiriza yomwe mudaphunzira kusukulu, muyenera kuyamba ndi zozoloŵezi zosavuta. Ngakhale ngati ndinu munthu wa masewera, yesetsani kuti musagwire ntchito mopitirira malire. Ngati mutatopa ndi maphunziro, chilakolako chosewera masewera ndi inu chidzatha posachedwapa.

Kutaya Kunenepa Pamodzi
Ngati mukhale woonda ndi chibwenzi chanu, mzanga, mayi, zomwe zothandizira mnzanuyo zidzakumbidwa nthawi zonse. Mukhoza kutaya thupi pa mkangano kapena kukonzekera mpikisano. Yesetsani kusankha mtundu wa masewera olimbitsa thupi ndi zakudya zomwe muli nazo, makamaka ngati mukukhala pamodzi.

Zindikirani Kupambana
Kulakalaka kuchepetsa thupi timapita pang'onopang'ono, ndipo pang'ono, ngakhale kupambana kochepa kuyenera kukukondweretsedwa. Mwachitsanzo, mukufuna kutaya thupi ndi kukula kwake. Ndipo nthawi iliyonse mukasintha kukula, yesani zovala zogulitsira zovala ndikudzigulira nokha chinthu chofunikira komanso chosangalatsa. Zonsezi zidzakupangitsani inu kumenyana ndi kumaliza. Ndibwino kuti mugule mathalauza kuti mukhale ang'onoang'ono.

Ndipo potsirizira timanena - kuchita masewera olimbitsa thupi tsiku ndi tsiku, kudya bwino ndikutsatira malamulo a kulemera kwa thupi, mungathe kukwaniritsa zotsatira.