Zida zamtima
Chodziwika kwambiri ndi chida cha mtima, kukulitsa mtima wa mtima ndipo, kotero, kukhala ndi chipiriro. Zida za mtima ndizofunika kwambiri kulemera kwa pakhomo, pomwe panthawi imodzimodziyo zimapirira kupirira ndikuthandiza kutentha mazana ambiri.
Stepper
M'malo mwa alangizi okwera mtengo, sankhani stepper. Simulator ikuyimira kuyenda pa masitepe. Ndibwino kuti zimatenga mpata pang'ono, pamene zimamangiriza minofu ya ntchafu ndi matako. Pakati pa maseŵera olimbitsa thupi, chiwerengero chachikulu cha kilocalories chikuwotchedwa: pafupifupi 300-350. Ndondomeko: Yendani osachepera 30-45 mphindi 2-3 pa sabata. Pakati pa maphunziro a mtima wamtima amagwira ntchito mwakhama. Chenjerani! Ndikofunika kugwira ntchito yokha mapazi okha, kusunga malire, kuti asawononge maondo a mawondo. Stepper akutsutsana ndi anthu omwe ali ndi mafupa opweteka.
Nthawi ndi ndalama!
Mukhoza kugula zojambula zosavuta ndi kugula "kuyima kwa mtima", zomwe zimapangidwa ngati mawonekedwe a manja. Kuphatikiza pa nthawi, amalemba kuchuluka kwake, chiwerengero cha ma calories anatentha ndi zina zambiri. Adzawathandiza pa maphunziro alionse.
Bizinesi yozizira
Amapanga chikondwerero pakati pa zida zamasewera: zimalimbikitsa mtima kwambiri, kulola anthu kukhala olemera komanso mavuto a msana. Komanso, ili ndi miyeso yaing'ono. Zitsanzo zamtengo wapatali zogwiritsa ntchito mawotchi kapena nsapato zimakhala ngati zachizolowezi koma zimakhalabe njinga: pali mapulogalamu ochepa kapena opanda pake. Kwa ora la masewera olimbitsa thupi pa bicycle yosungirako, magetsi 400-450 apita. Ndondomeko: Yambitsani masukulu ndi nyimbo yabwino, pang'onopang'ono "kuthamanga". Pulogalamu yabwino ya maphunziro a cardio imaphatikizapo maphunziro 3-4 pa sabata. Mphindi 15 mpaka 40, koma kumbukirani: ngati mwathera, muzimva mpweya kapena chizungulire, pewani msinkhu ndi kumaliza phunziro. Mankhwala amatha kusuntha, choncho maphunzirowa sangakhale abwino komanso otetezeka ngati mafano okwera mtengo. Kwa anthu omwe ali ndi matenda a mitsempha ya mtima, katundu ayenera kukhala wochepa. Zonsezi zimakhala zogawidwa m'magulu akulu awiri: kukulitsa chipiriro (maphunziro a cardio) ndikuyesetsa kuwonjezera minofu (ophunzitsa mphamvu). Pali zipangizo zina (dumbbells, trimmers, bars, fitboly).
Ophunzitsa Mphamvu
Ophunzitsa amphamvu panyumba amagwiritsidwa ntchito mobwerezabwereza, makamaka ndi atsikana aang'ono omwe sasowa "kutulutsa" minofu musanayambe kutuluka mpumulo. Koma ngati mukufuna simulator yotere, samverani mabenchi a makina.
Benchi
Amakulolani kuti muchite masewero olimbitsa thupi, minofu ya chifuwa ndi kubwerera ndi zilembo zaulere: ziphuphu, ziphuphu, "zikondamoyo". Palibe kunyamula pansi pansi sikungapereke zotsatira, monga makalasi pa benchi ndi malingaliro osinthika ndipo, chotero, katundu. Posankha benchi, perekani chidwi kwambiri ku kudalirika kwa kapangidwe kake ndi kulemera kwake komwe kungathe kupirira. Zipangizo zamakono ziyenera kukhala zapamwamba kwambiri, mwinamwake patangopita masabata angapo akuphunzitsanso upholstery. Ndondomeko: Timachita masewera olimbitsa thupi (kupotoza makina osindikizira, makina osindikizira kapena kupopera) koma magawo atatu a 15-20 kubwereza ndi kulemera kwa makilogalamu 2.5, pang'onopang'ono kuwonjezeka. Katatu pamlungu. Maonekedwe osinthika amakulolani kukuthandizani kusintha msinkhu wa katundu panthawi yamaphunziro. Choyimira chotere ndi chofunikira kwa iwo amene amasamala za kumanga misala. Komabe, musaiwale kuti kugwirana kwakukulu mu bar (kuphatikizapo kumbali kumbali) ndi kutsika kumtunda pachifuwa ndizovulaza pamapewa.
Zokonza magudumu
Amagwiritsidwa ntchito, choyamba, kuti aphunzitse zofalitsa, koma mwakhama adzathandizira kulimbitsa lamba lamapewa, mikono ndi mmbuyo. Gudumu ili yoyenera kwa iwo amene akufuna kuphunzitsa mochuluka kuti asunge chiwerengerocho, koma kuti apange mphamvu ya thupi. Kugwira naye ntchito ayenera kukhala mosamala kwambiri: mutayamba kuyendetsa gudumu, yesani kuyang'ana mawonekedwe anu. Pambuyo pake, matalikiti ambiri a "kukwera" ndi minofu yosasinthika imayambitsa kugwa kosasangalatsa, mikwingwirima, kupopera ndi kusokoneza. Kuwongolera gudumu kungathetse m'malo mopangira thumba pa fitball ndi kuphunzitsidwa ndi zotupa, kotero chisankho chochigwiritsa ntchito pophunzitsa ndi nkhani ya kukoma. Fitball m'nyumba ya masewera olimbitsa thupi sakhala osasunthika! Ndicho, mungathe kuchita masewera olimbitsa thupi, kufalitsa makina, ndi kukhazikitsa mgwirizano. Oyenerera anthu omwe ali ndi matenda a minofu ya minofu.
Zowonjezera zowonjezera
Kuchita masewera olimbitsa thupi, makina, mikono ndi miyendo, zomwe zimachitika m'holoyi pazomwe zimakhala zovuta komanso zovuta, ngakhale kuti sizingatheke, zingagwiritsidwe ntchito pa fitballs, pogwiritsira ntchito mabotolo ndi mipiringidzo. Ndipo kuchita masewera olimbitsa thupi kumapereka aerobics onse ofanana ndi sitepe. Maphunziro omwe ali ndi zipangizo zoterewa sangapitirize maphunziro a nthawi zonse pa "masewero" oyimilira, koma nthawi zonse zimakhala zothandizira kuti mukhale ndi mawu omwe mumakhala nawo.
Chingwe
Kungakhale kophweka, kupaka minofu kapena kulemera. Mapulogalamu oyendayenda amapanga chiuno, kulimbitsa minofu ya osindikizira. Kuchita masewera olimbitsa thupi. Kuphunzitsidwa kwa nthawi yayitali kapena osankhidwa mwachangu kusenza kudzakupatsani mphotho pamachiuno. Ngati mutangoyamba kukhala ndi thupi labwino, musafulumire "kudziŵa" ndi kukonza gudumu. Kulimbana ndizovuta kwa anthu omwe ali okonzeka bwino ndi oyamba thupi.