Zimakhala zabwino ngati mumaphunzitsa nthawi zonse, koma kuti mukwaniritse zotsatira zochititsa chidwi, nthawi iliyonse kuti muwonongeke mumagulu olimbitsa thupi. Pakati pa theka la ola munthu wamba amayamba kutopa, kusuntha pang'onopang'ono, chidwi chake chimatha ndipo zotsatira zake, maphunziro amachedwa ndipo amabweretsa phindu lochepa. Ndizomveka kwambiri kugwira ntchito mphindi 20-30 okha, koma ndi mphamvu yaikulu. Sizowonjezera minofu ndi kuwonjezera kupirira. Kupititsa patsogolo maphunziro kumathandiza kuchepetsa nthawi ya cardio. Kuwonjezeka kwakukulu kwa katunduyo, potsatira kuchepa kwa mphamvu, kwa kanthaŵi kochepa, kumaphunzitsa galimoto kuti asatope kwambiri kuposa kuthamanga kwautali kapena kukwera njinga. Chinthu chokhacho ndi chakuti mtundu wa thanzi limene mumasankha pa nkhaniyi ukondweretseni inu, ofufuza amati. Maphunziro olimbitsa thupi a maphunziro a kunyumba adzakuthandizani kukhalabe ochepa.
Pomwepo kufunikira kokweza lotsatira kudzakulimbikitsani, osati kukuopsezani. Maphunziro ophweka pafupipafupi angapangidwe pamsewu kapena pamakina onse a cardio, yomanga pa mfundo iyi. Pambuyo pa mphindi zisanu, muthamange pamtunda wokhala ndi mphindi 1-1.5, ndiye kwa masekondi makumi atatu, mufulumire kufikira mofulumira ndikubwereranso kuwiro. Bwerezani kangapo. Maphunziro amphamvu sangathe kupirira popanda zakudya zoyenera komanso kumwa mowa. Zakudyazo ziyenera kukhala ndi chakudya chokwanira ndi madzi: Kutaya madzi kwa 3 peresenti pokhapokha 15 peresenti kumachepetsa mphamvu.
Odala!
- Sankhani machitidwe omwe amakulolani kugwiritsa ntchito magulu angapo a minofu mwakamodzi. Mmalo mongokweza zitoliro ku biceps, panthawi imodzimodziyo imagwa. Phatikizani pulogalamu yanu kukhala zilakolako, kupondereza, mitundu yosiyanasiyana ya zigawenga.
- Kodi machitidwe ... pang'onopang'ono. Pang'onopang'ono mutseni kulemera kwake ndipo mutsike pansi mwakachetechete (mungathe kuwerengera pang'onopang'ono asanu, mpaka mutabwerera ku malo oyamba). Pachifukwa ichi, minofu idzagwira ntchito iwiri, ndipo kulibwino muzizigwira ntchito mu nthawi yochepa.
- Tengani malo osakhazikika. Kuchita pa fitball, nsanja kapena, mwachitsanzo, kuimirira pa mwendo umodzi, mumakakamiza kuti thupi lanu likhale lolimba kwambiri komanso nthawi yayifupi ndi bwino kupopera thupi lonse.
- Pezani chiwerengero cha njira zowonjezereka poonjezera kukana kapena chiwerengero cha kubwereza. Muzithera nthawi yochepa osati pazochita zawo zokha, komanso pazomwe mumayambanso kuchoka ku simulator kupita ku simulator, nthawi iliyonse kuyembekezera pamene chifunacho chikupezeka.
- Nthawi ndi nthawi, sintha ntchito yanu. Thupi limagwirizanitsa kuti likhale ndi nkhawa (komanso kupsinjika kwambiri kwa thupi) - kupsinjika maganizo kwa milungu ingapo. Pambuyo pake, kuyendetsa bwino thupi kumayamba kuchepa. Kuti musamawononge nthawi yambiri pa iwo, sintha pulogalamuyi.
- Pewani nthawi zina pakati pa zochitika ndi / kapena kusunthira panthawiyi, kuchita masewera olimbitsa thupi osiyanasiyana: mwachitsanzo, muthamangire pamalo pomwe mumadumpha chingwe.
- Onjezerani pulogalamu yanu yophunzitsira ntchito zolimbitsa thupi. Amayendetsa bwino minofu yake, kuwapangitsa kuti ayambe kuthamanga mwamsanga komanso mwamsanga, mwachangu, podutsa maulendo osiyanasiyana. Yesani zotsatirazi. Tengani zopinga zochepa (15-30 cm). Tembenuzira ku mbali zawo, dumphirani mmwamba, mutakweza mawondo anu pachifuwa, ndipo mukhale pakati pawo. Bwererani ku malo oyambira.
Sungani maphunziro anu makumi atatu. Ndipotu, mwamvapo kuti munthu wokhala ndi chiwerengero chabwino ndikukhala ndi thanzi la ola limodzi la cardio amafunika tsiku lililonse. Koma ndani adakuwuzani kuti muyenera kumaphunzitsa mphindi 30 mosalekeza. Ngati palibe nthawi yokwanira, ikani masewera olimbitsa thupi. Maphunziro a mphindi 10, omwe amachitikira kwambiri, amachepetsa mlingo wa triglycerides m'magazi ndipo amachititsa kuti thupi likhale losapitirira mphindi 30. Ngati palibe nthawi yokwanira yam'mawa, muthamangire mofulumira kwa mphindi 10, madzulo - 10 ena, komanso masana, ku ofesi, kangapo, mwamsanga kukwera masitepe. Ngati mukudwala matenda alionse, musayambe maphunziro ovuta popanda chilolezo cha dokotala. Musati "yonjezerani" modabwitsa ngati mwatsopano kuti mukhale wathanzi: dzipatseni nthawi kuti muzolowere zovuta. Ngati mutangoyamba kuthamanga kwa mmawa, mukhoza kupita kuntchito yambiri pamwezi.