Malingana ndi kafukufuku, 54.4% a amayi a ku Ulaya ali okonzeka kudzimana zambiri kuti akhale ndi thupi lokongola. Timakupatsani pulogalamu yophunzitsa yomwe sikukufuna kuti mupange kudzipereka kwakukulu panjira yopita ku chiwerengero chabwino.
Ndi pulogalamuyi, simudzangotaya makilogalamu asanu okha, zidzakuthandizani ndikupitiriza kusewera masewera ndi zosangalatsa. Ndipo onse chifukwa cha kuti tsiku lirilonse lidzakhala mtundu watsopano wa masewero olimbitsa thupi, ndipo zidzakuthandizani thupi lanu kuti likhazikitsenso mwamsanga. Pamene mupereka katundu wosiyanasiyana ku thupi la thupi, amayenera kusinthasintha, kotero zotsatira zake zikuwoneka mwamsanga, ndipo mukupitiriza kulimbitsa minofu. Tinayambitsa kayendedwe ka 21 ka minofu, ndipo kenaka adawonjezera kwa cardio. Aphatikizeni ndi kuwasakaniza pamodzi kuti apange dongosolo latsopano la maphunziro tsiku lililonse. Choncho minofu ndi mitsempha yotchedwa flabby idzakhala kutali kwambiri. Yambani kuchita mogwirizana ndi ndondomeko yathu lero, ndipo mu chaka chatsopano mudzalowa bwino kwambiri komanso mokondwera.
Mapulani anu a sabata
Pofuna kuchotsa makilogalamu 5 olemera patsiku, muyenera kuchita masewera oposa 300 pamlungu, kuphatikizapo kulemera kwa 2-3, ndikutsatira chakudya. Pano pali dongosolo la konkire lomwe lingakuthandizeni kukwaniritsa zonsezi.
Lolemba
Chitani masewera olimbitsa Thumba ndi cardio.
Lachiwiri
Kujambula kwa Cardio kumatenga mphindi 60.
Lachitatu
Kodi mumachita masewera olimbitsa thupi ndi cardio pamtunda wotsetsereka wotsetsereka.
Lachinayi
Mphindi 45-60 yothandizira kulimbitsa thupi (izi zikutanthauza kuti panthawi yophunzitsa mungathe kuyankhula).
Lachisanu
Kodi mumachita masewera olimbitsa thupi ndi cardio pamtunda wotsetsereka wotsetsereka?
Loweruka kapena Lamlungu
Kodi ora la cardio kapena maphunziro oyenerera amatha kukhala mphindi 60. Tsiku limodzi ndilo tsiku la mpumulo.
Penyani ndondomekoyi kwa sabata mu izi kapena zina zilizonse (ngati maphunziro omwewo sayenera kubwerezedwa masiku awiri motsatira, ndipo pakati pa mphamvu ya mphamvu ayenera kukhala mpumulo wa maola 48). Ngati mukuyesera kubweretsa minofu yanu ndikukhalabe wolemera, chotsani tsiku limodzi la maphunziro a cardio kuchokera mu ndondomeko, pamodzi ndi zochita zamphamvu.
Mudzafunika
pepala la tizilombo toyambitsa matenda tolemera 1.5-2.5 makilogalamu ndi 4-6 makilogalamu;
fitball;
phazi-nsanja kapena benchi kutalika 30-45 cm;
chophimba cha yoga kapena buku lakuda ngati bukhu la foni;
Vesi kapena mapepala apamwamba;
chiwonetsero;
Medicalball yolemera makilogalamu 1;
Matayala a yoga (mwasankha)
Chochita
Pezani mphindi zisanu pogwiritsa ntchito cardio, kenaka tsatirani ma seti awiri a makwerero khumi ndi awiri a kayendetsedwe ka kayendedwe kalikonse mu dongosolo ili, kupumula masekondi 30 pakati pa maselo.
1. Masangweji okhala ndi mahami kumbuyo, kulimbikitsa minofu ndi miyendo
Imirirani molunjika, mapazi pambali pa ntchafu. Tengani m'manja mwa amphongo akulemera 1.5-2.5 makilogalamu. Khala pansi kuti ziuno zikhale zofanana pansi, ndiye nyamuka ukatenge phazi lako lamanzere. Bwererani ku malo oyamba kuti mutsirize njirayo. Bwerezani posintha mapazi.
2. Crosswise lunge, imalimbitsa minofu, miyendo ndi mapewa
Mu dzanja lamanja, tengani chimbudzi cholemera 1.5-2.5 makilogalamu ndikugwiritsira dzanja lanu pamtunda ndi kanjedza. Ikani dzanja lanu lamanzere kuseri kwa mutu wanu, golidi kumbali. Pangani mapapu kumanzere, ndiye pita; kwezani dzanja lamanzere ndi mkono wamanja nthawi yomweyo. Bwererani ku malo oyambira ndi kubwereza. Sintha mbali ndi kumaliza njirayi.
3. Kutupa ndi zinyama, kumalimbitsa minofu, miyendo ndi biceps
Tengani chanza chilichonse cholemera makilogalamu 2.5-6 (manja mbali zonse ndi mitengo ya palmu mkati) ndikuyika mapazi anu pachiuno. Kuchita mwendo wakumanzere kumbuyo ndi kumanja, tukutsani zitsulo kumapewa. Bwererani kumalo oyambira ndipo pangani kukweza kumbuyo ndi kumanzere ndi phazi lamanja kuti mutsirizitse kubwereza 1.
4. "Masi" ndi kutembenukira , kulimbitsa minofu ya osindikiza
Lembani kumbuyo kwanu ndi miyendo yolunjika ndikunyamula fitball pakati pa mitsempha yanu. Manja akugona pansi ndi mitengo ya palmu pansi. Kwezani miyendo yanu yolunjika mmwamba. Tembenuzani miyendo yanu kumanzere, momwe mungathere, popanda kuchotsa mapewa anu pansi. Bweretsani miyendo kumalo awo oyambirira ndikuwapatse ufulu kuti amalize kubwereza 1.
5. Kuyanjana pa fitball, kumalimbitsa minofu ndi thunthu
Ugone pansi, mchiuno pa fitball. Ikani zizindikiro zanu pansi ndikuwerama pambali. Pogwedeza matako, kanikila miyendo mmwamba, kuwerama mawondo akugunda madigiri 90 kuti chiuno chikhale ndi mzere wolunjika ndi thunthu. Bwererani ku malo oyambira ndi kubwereza.
6. Pikani mmwamba, kulimbitsa minofu ya chifuwa, mapewa, manja ndi matako
Ganizirani bodza, kudalira manja ndi mawondo. Kugwirana manja anu m'makutu anu, mutchepetse chifuwa chanu mpaka mapewa anu asanakhale pansi. Kuwongolera manja anu, dulani phazi lanu lakumanzere pansi ndi masentimita 15. Ikani phazi lanu pansi ndikubwezeretsanso kayendetsedwe ka miyendo yanu.
7. Kuthamangirira kumbuyo, kulimbikitsa triceps ndi minofu ya m'mapewa
Khalani pansi, kugwada, manja pansi pafupi ndi mchiuno mwako, zala zanu zikulozera patsogolo. Sungani m'chiuno chanu 20 cm kuchokera pansi. Gwirani manja anu m'makona, mutsike pansi pamutu pamtunda. Bwererani ku malo oyambira ndi kubwereza.
8. "Skater", imalimbitsa minofu ndi miyendo
Ikani phazi lanu lakumanzere pa nsanja kapena benchi, mukugwada pa bwalo lakumanja ndikuwongolera phazi lanu lamanja kumbuyo kwanu, mukutsamira chala chanu pansi. Onetsetsani kutsogolo ndi kuwongolera manja anu kutsogolo kwa inu pamtunda wa mapewa anu, mitengo ya palmu pansi. Pogwiritsa ntchito kayendetsedwe ka kuwala, ikani phazi lanu lamanja pa nsanja, ndiyeno mubwererenso ku malo ake oyambirira ndikubwereza. Sinthani miyendo yanu ndi kumaliza njirayi.
9. Zisakani ndi kumangirira, kulimbitsa minofu ya miyendo ndi mabowo
Imani ndi phazi lanu lakumanzere pa Valslide simulator kapena mbale ya pepala, manja kumbali. Pogwiritsa ntchito phazi lanu lakumanzere kumbali ndi mbali, kweza manja anu kutsogolo kwa chifuwa ndi manja anu pansi. Pembedzani mwendo wamanja kumbuyo, bweretsani mwendo wakumanzere ku malo ake oyambirira ndikubwereza. Sintha mbali ndi kumaliza njirayi.
10. Kukopa manja ndi masewera, kumalimbitsa minofu, miyendo ndi biceps
Imani bwino, miyendo pamphuno, mawondo akuwerama pang'ono. Tenga tizilombo tokwana 2.5-4 makilogalamu, mikono ikulumikizika pamakona abwino ndikukankhira kumbali ya palmu. Khalani pansi pomwe panthawi imodzimodziyo mubweretse mapepala anu pamapewa anu. Bwererani ku malo oyambira ndi kubwereza.
11. "Frog", imalimbitsa nkhani
Khalani m'mphepete mwa nsanja kapena benchi, kumanga m'mphepete mwake m'chiuno. Zobaya zimapindika, miyendo imakhala pansi. Bwererani, yang'anizani miyendo yanu pansi ndipo pang'onopang'ono muitulutseni patsogolo panu, kuti miyendo ikhale pansi. Limbikitsani makina osindikizira ndikugwedeza matumbo anu pachifuwa, kuyala mawondo anu, koma kusunga mapazi anu palimodzi. Chotsani malo pa chiwerengero chimodzi, ndiye yongolani miyendo yanu ndikubwezeretsanso.
12. "Mndandanda", umalimbitsa minofu ya thunthu ndi matako
Tengani chimbudzi cholemera makilogalamu 1.5 ndikuyimira pazinayi zonse, manja pamphepete pamapewa, mchiuno mozungulira mpaka pansi. Kwezani dzanja lamanja kumbali kumbali ya mapewa, tengani mwendo wakumanzere utawerama pa bondo kumbali ya kutalika kwa chiuno. Bwererani ku malo oyambira ndipo mutsirizitse kubwereza. Chitani, kusinthana mbali.
13. Kupikisana ndi kusintha kwa manja, kulimbitsa minofu ya chifuwa, mapewa ndi manja
Ganizirani bodza (kutsamira pa mawondo kapena zala), burashi pamzere wa phewa, dzanja lamanzere lili pambali ya yoga kapena buku lakuda. Gwirani manja anu m'makona, mutsike pansi pachifuwa chanu. Pewani pansi, kenako ikani dzanja lanu lamanja pamalopo kapena bukhu, ndipo yesani dzanja lamanzere pansi kuti mutsirize kubwereza. Chitani zochitikazo kachiwiri, koma mosiyana.
14. Kuthamangirira kumbuyo, kulimbikitsa triceps ndi minofu ya m'mapewa
Khalani pamphepete mwa nsanja, mutengeke kutsogolo kwake pafupi ndi m'chiuno ndipo mugwada. Yambani manja anu ndi kudula beseni kuchokera pa nsanja. Gwirani manja anu kumbali yeniyeni, mutsike pansi m'chiuno mwanu. Yambani manja anu, kenako yonganizani mwendo wanu wamanzere kutsogolo kwa inu, ndi dzanja lanu lamanja kumbali. Bwererani ku malo oyambira ndi kubwereza; kusintha mbali ndi kumaliza njirayi.
15. Kuwongolera ndi kulephera, kumalimbitsa minofu ya miyendo, mabowo ndi misana
Sungani malo opangira maulendo olimbitsa thupi chifukwa cha chithandizo chokhazikika pamtunda. Tengani kumapeto kwina kwa harni mu dzanja lanu lamanja ndi mofulumira mmbuyo kuti mavuto akhale amphamvu mokwanira. Pukuta phazi lako lamanja kuchokera pansi ndikuyang'ana kumanzere. Khalani patsogolo pa mchiuno, khalani kumapazi anu akumanzere ndikukoka dzanja lanu lakumanja kutsogolo ndi pansi. Yambani mwendo wanu wamanja, ndikukoka dzanja lanu lamanja kuchifuwa. Bwerezani. Sintha mbali ndi kumaliza njirayi.
16. Kudumpha kuchokera ku squat, kulimbitsa minofu ya miyendo, mabowo ndi mapewa
Ikani miyendo yanu mozama ndikuwatola masokosi awo kunja. Gwiritsani chithandizo cha mankhwala a makilogalamu imodzi ndi manja awiri patsogolo panu pa chifuwa. Khalani pansi kuti matumbo anu akhale ofanana pansi. Kenaka, muyendo umodzi, dumphirani mmwamba, mutambasule manja anu ndikuwombera mpira pamutu panu, ndikukweza miyendo yanu pamodzi. Bwererani ku malo oyambira ndipo mwamsanga mubwerezenso kulumpha.
17. Fufuzani kuchokera pansi, kulimbitsa minofu ya matako, miyendo ndi biceps
Mutenge manja anu, mutambasule manja anu pamodzi ndi manja anu kunja. Imani ndi nsana wanu ku nsanja 60 cm kuchokera kwa iye. Ikani phazi lamanja pa nsanja. Gwirani zitsulo zanu kumbali yoyenera ndikufutukula manja anu. Kukweza zitsulo kumapewa, pita ku chiwembu. Bwerera ku malo oyambira ndikubwereza; kusintha mbali ndi kumaliza njirayo.
18. "Njinga" imalimbitsa makina
Khalani pa benchi, miyendo ikugwada pamadzulo, miyendo ikufanana ndi pansi. Tsamira pafupi ndi 45 °, ikani manja anu kumbuyo kwanu. Yambani mwendo wakumanja, mutambasule wotchinga, ndipo mugulire mwendo wakumanzere pamondo. Sinthani mbali kuti mutsirize kubwereza. Pitirizani, musinthe miyendo.
Mpumulo wopuma, umalimbitsa minofu ya thunthu ndi matako
Ganizirani bodza, wotsamira pansi ndi zowonongeka. Zikafika pansi pamapewa, manja akugona pansi ndi mitengo ya palmu pansi, makina osindikizidwa amawonongeka. Kwezani phazi lamanzere ndikuyika chala chakumanzere kumbuyo kwa chidendene chakumanja. Konzani malo awa kwa masekondi 10-15, kenako musinthe miyendo kuti mutsirize njirayi.
20. Kusakanikirana ndi thonje, kulimbitsa minofu ya chifuwa, mapewa ndi manja
Ganizirani chonama, ndikuyika m'chiuno pa fitball. Gwiritsani manja anu ndi kuponyera chifuwa chanu pansi, kenaka musani molimbika mwamphamvu ndikuwomba m'manja; bwerezani.
21. Kusintha kutsutsana ndi kutembenukira, kumalimbitsa triceps ndi minofu pamapewa
Khalani m'mphepete mwa nsanja, kumanga m'mphepete mwake m'chiuno. Miyendo imayima pansi ndikugwada pamadzulo. Lembetsani manja anu ndikudula beseni kuchokera papulatifomu mozungulira. Kugwedeza zitsulo zanu kumbali yeniyeni, kuchepetsa mchiuno mwako pansi. Yambani manja anu mumakono ndipo, mutabweretsa dzanja lanu lamanja kutsogolo kwa inu, likhudze ndi nsanja pafupi ndi dzanja lanu lamanzere kuti mutsirizitse kubwereza kamodzi. Bwererani ku malo oyamba ndi kubwereza, kugwira nsanja kumanja ndi dzanja lanu lamanzere. Pitirizani ndi mbali zina.