Pakuvutika maganizo, ambiri amamvetsetsa zochitika zomwe muyenera kuchita madzulo. Ena akungodziwa kuti ayenera kuchita masabata okha, ndipo amaitanitsa katundu wotere. Mbali ziwirizi zimatha kugwirizanitsa ndikukhazikika, chifukwa palibe amene amadziŵa nthawi yeniyeni yomwe ndibwino kuti azichita masewera: m'mawa, madzulo. Pachifukwa ichi, m'mawa ndi madzulo ali abwino, ndipo kupambana kwa kuchita masewera olimbitsa thupi kumadalira kwathunthu umunthu wa thupi, zomwe zikuphatikizapo zolinga zomwe akutsatira.
Ngati simungathe kusankha ndi kusankha, nthawi yanji yabwino kwambiri pa masewera, ndiye dziwani kuti zonse zimadalira zomwe mukuyembekezera. Chiwerengero cha ma calories anatentha chidzakhala chimodzimodzi, mosasamala kuti ndi liti choti muchite: ndi m'mawa kapena madzulo. Kusiyana kwakukulu kudzakhala kwa dongosolo la manjenje. Mwachitsanzo, anthu amatha kukhumudwa, kuwonjezeka, kukhumudwa, kupanikizika, ndibwino kusankha masewera madzulo (maola angapo asanagone). Choncho, dongosolo la mitsempha, lomwe limakondwera ndi kuyesetsa mwakhama, liri ndi nthawi yokhala chete. Apo ayi, anthu oterowo angadwale chifukwa cha kusowa tulo.
Zochita masabata
Ngati palibe vuto la kugona, ndiye kuti m'mawa ndi madzulo zidzakhudzanso maphunziro anu. Kuchita masewera olimbitsa thupi kungathe kuchitidwa kuti musapite ku tulo, kusangalala ndi kuchotsa tulo, kusintha thupi lanu kuti mukhale ndi maganizo. Kupanga kayendedwe kake kolimba pamakina okondwa kukuthandizani mwamsanga kudzikonzekeretsa tsiku la ntchito lomwe likubweralo. M'mawa mu zochitikazo, muyenera kuphatikiza katundu wa cardio, ndiko kuti, kudumpha kapena kuthamanga (mumlengalenga kapena pamtunda). Onetsetsani kuti mumaphatikizapo kutambasula. Misisimo sayenera kukhalabe yovuta pambuyo pochita masewerowa, choncho amafunika kuchotsedwa, izi zidzakuthandizira kuti azizikonza bwino, komanso kuti apange mawonekedwe okongola. Chifukwa cha masewera a m'mawa, mumakhalabe okondwa komanso mawonekedwe a masewera okongola.
Zochita zamadzulo
Mmawa si nthawi yokhayo yoyenera yamasewera. Ngati mumakhala bwino ndi madzulo, ndiye kuti mutha kuchotsa mapaundi owonjezera ndikuwotcha makilogalamu ambiri. Kwa maphunziro a madzulo, kuthamanga ndi koyenera, komwe kumayenera kukhala mphindi makumi anayi. Ngati nthawi yowonjezera ikatenga nthawi yocheperapo, zotsatirapo za kuchira ndi kulemera kumene simungakwanitse. Kuthamanga tsiku ndi tsiku sikuli koyenera, ngati thupi lidzakhala katundu wolimba kwambiri umene sungathe kubwezeretsa - katatu pa sabata kudzakhala kokwanira. Ngati muthamanga mochepera katatu pa sabata, ndiye kuti mtolowu sukwanira kutentha makilogalamu ndikusunga mawonekedwe a masewera.
Mukamaphunzitsa madzulo, mutha kukhala ndi mphamvu zolimba kwambiri. Anthu omwe ali ndi chidaliro kuti atatha tsiku logwira ntchito sangathe ngakhale kutenga barolo kuchokera ku barbells kapena dumbbells, mungalangize: chinthu chofunika kwambiri ndi, bwerani ku masewera olimbitsa thupi ndikuyenda nawo nyimbo, chitani zochitika zoyamba. Kenaka mphepo yachiwiri imatsegulidwa ndipo kumapeto kwa ntchito yopangira masewera mumatha kudzimva kukhala okonzeka ndikukonzekera tsiku latsopano la ntchito.
Ngati mukufuna kuchita masewera madzulo, kumbukirani kuti msanawo uyenera kumvetsera mwatcheru. Vertebrae ikhoza kusokoneza ndikupangitsanso kusokonezeka, ndikugwirana wina ndi mzache, chifukwa chaichi ambiri amamva ululu. Kugwedeza mitsempha ya mitsempha ndi chingwe cha msana kumatha. Chifukwa cha mitsempha yotereyi, kuphatikizapo kumverera kumbuyo, ziwalo zowonongeka zingathenso kutaya ntchito yawo yachibadwa. Choncho, kuphunzitsa madzulo kumatambasula msana, kutambasula minofu, ndipo patatha zozizwitsa zingapo.
Perekani maphunziro anu madzulo, ngati m'mawa mukufuna kuti mukhale ndi nthawi yayitali. Popanda kuchita masewera olimbitsa thupi n'zosatheka kumva munthu wathanzi komanso wokondwa. Zovuta ndi kusewera masewera zimapindulitsa pa dongosolo la mitsempha.
Ngati mukufuna kusambira kapena masewera olimbitsa thupi, ndiye kuti nthawi yabwino yochitira masewera oterewa ndi m'maŵa. Kodi mwatsimikiza kulembetsa gulu la kuvina kapena labwino? - ndiye njira yabwino kwambiri ndi nthawi yamadzulo. Samalani thanzi lanu, chifukwa ndilo lokha limene lingasonyeze nthawi yoti muphunzitse bwino.
Musadziteteze nokha kuti mulibe nthawi yokwanira yophunzitsa maphunziro m'mawa kapena madzulo. Ndi munthu wokondedwa, ana, banja, ntchito yokondedwa yomwe iyenera kukhala yolimbikitsira kuti azidziyang'anira nthawi zonse. Ndipo pakupitiriza kusintha ndi zochitika zatsopano, mwa njira imodzi, muyenera kuyesedwa ndi kuganizira kwanu pagalasi. Dzikonzekere nokha kuchita masewera ammawa, mukhoza pang'onopang'ono, kudzuka. Poyamba ndikuwoneka kuti kudzuka m'mawa ndi kovuta. Komabe, kuika khungu kwa maminiti pang'ono oyambirira, mungapeze mwayi wowonjezera ndikukonzekera katundu ndi tsiku la ntchito. M'mawa, munthu sayenera kupereka nthawi yochuluka kuti achite mwakhama. Maminiti 15 mpaka makumi awiri ndi okwanira. Chokhachokha chingakhale anthu omwe ali ndi mwayi wopita ku masewera olimbitsa kokha m'mawa. Kwa iwo, nthawi yophunzitsira ikhoza kuperekedwa ndi wophunzitsira kapena wosankhidwa modziimira.
Kuti mumalize kumaliza maphunziro, mosasamala kaya ndi mmawa kapena madzulo, mutatha phunziroli muyenera kusamba kapena kusamba. Sitiyeneranso, mofulumira, kuthamanga chidutswa cha keke, keke kapena maswiti ena monga kuyamikira. Ngati kadzutsa ndi kofunikira kwa inu, yesetsani kuzigwiritsa ntchito osati kale kuposa maminiti khumi ndi asanu mutatha kusewera masewera. Chabwino, ngati cholinga cha maphunziro anu madzulo ndikutaya mapaundi oposa ndikuwongolera chiwerengerocho, ndi bwino kukana chakudya chamtundu uliwonse.