Gwiritsani ntchito mfundo yophunzitsira "yosiyana". Ngati nthawi zambiri mumachita masewera olimbitsa mafupa onse, sungani zovutazo. Tsiku lina, perekani thupi lapamwamba, lina-pansi. Kotero mungathe kugwira ntchito mwakhama gulu lililonse la minofu. Phatikizani kukwera kumtunda. Kugwiritsa ntchito mumsewu, pezani phiri pafupi ndi kukwera mu 3-5 mphindi pamtima wa 80% pazitali. Kuchita masewera olimbitsa thupi, kampukutu kamene kamakhala ndi malingaliro abwino ndi abwino kwa izi. Pezani 2-3 "kukwera", kenaka mubweretse nambala yawo 5. Ndi kuchuluka kwa malingaliro a 2 °, kalori yogwiritsiridwa ntchito imakula ndi 25% ndipo cardio chipiriro imakula kwambiri. Yambani ndi maphunziro 1 "mapiri" pa sabata. Gwiritsani ntchito periodization. Nthawi zonse musinthe chiwerengero cha njira ndi kubwereza. Masabata awiri oyambirira, tsatirani njira yoyamba kuchokera pazokambirana khumi ndi ziwiri za masewera olimbitsa thupi, masabata awiri otsatirawa - masewera awiri a 8-10, ndikubwereza mobwerezabwereza 3 mpaka 6 mpaka 4. Kuchepetsa chiwerengero cha kubwereza, kuwonjezera kulemedwa. Iwo omwe nthawi zonse amakhala mu pulogalamu imodzi, nthawi ya kuchepa imabwera miyezi 4-6. Amene amagwiritsa ntchito nthawi, palibe chomwe chingalepheretse mawonekedwe awo. Onetsetsani kukula kwake ndi kuyima kwa mtima. Kuthamanga kwa mtima ndi chizindikiro chabwino kwambiri cha kagwiritsidwe ntchito ka thupi. Tangoganizani, 1 Km inu mumadutsa kwa mphindi 10, ndi kugunda kwa 135 pamphindi. Pambuyo pa masabata asanu ndi limodzi panthawi yomweyi panthawi yofanana, mukuyenda patali. Choncho, mawonekedwe anu apangidwa bwino, ndipo thupi tsopano likukula mosavuta ndi katundu wowonjezeka.
Gwiritsani ntchito makalasi "sitepe". Pewani mobwerezabwereza khumi ndi zolemera kuti minofu ikhale yotopa. Kuchepetsa kulemera kwa 10-20%, chitani 2-4 kubwereza popanda kupuma. Pa masabata asanu ndi atatu (8) a magawo, omwe mkati mwake zimakhala zovuta kwambiri, zimakhala zolimba ndi 40% mofulumira. Koma kuti tipewe kuvulala, ndi nthawi ino kuti tipange masabata 4. Onjezerani maphunziro a cardio. Kupatulira magawo awiri akusinthasintha mphindi 30-60 zapamwamba kwambiri ndi "mpumulo" wokhazikika, womwe ulipo nthawi zitatu. Nthawi ya kuwonjezeka koyamba, kutalika kwa kudulidwa kwachiwiri mpaka kukhala chimodzimodzi. Ngati liwiro likuwonjezeka ndi 1 km / h, mphamvu yogwiritsira ntchito mphamvu ikuwonjezeka ndi 12%. Izi zikutanthauza kuti mayi wolemera makilogalamu 60 pa ola limodzi akuyenda pa liwiro la 5 km / h amawotcha 225 kcal, ndipo pa liwiro la 6 km / h - 252 kcal.
Konzani masiku anu. Ichi ndi chinthu chofunikira kwambiri cha kupambana. Pamene anthu omwe amachita masewera amadziwa kuti zotsatira sizikula, amachulukitsa katundu. Ndipo muyenera kuchita zosiyana: pangani phindu. Mlungu uliwonse m'pofunikira kukonzekera masiku 1-2 (kuchokera ku thupi). Kuwonjezera zolemetsa. Mukuwopa kuti mumange minofu yambiri, kodi mumagwira ntchito yolemetsa? Komabe, simungapambane motere. Kuperewera kwapadera kumachitika chifukwa chakuti minofu imadziwika kulemera kwake. Ngati mumapanga mobwerezabwereza maulendo 12, ndiye kuti muwonjezere katundu, kotero kuti njira yomalizayi ikuperekedwa movutikira. Ndipo musamawope kukhala mtundu wa minofu: amayi ali ndi hormone yaing'ono ya testosterone. Khalani ndi diary yokwanira. Adzakuuzani zomwe mukuchita zomwe zingayambitse kutopa ndi kusokonezeka. Pambuyo pochita masewera olimbitsa thupi, lembani nthawi, mtunda, liwiro, mtundu wa gawo, dzina la wophunzitsa. Pambuyo pa mphamvu - chiwerengero cha kubwereza ndi njira, kukula kwa kulemetsa. Sinthani njira yoyenderera. Ngakhale msewu wokongola kwambiri nthawi zina udzasokonezeka. Chinthu chophweka chomwe chingachitike ndikuthamanga njira yachizolowezi yina kapena nthawi ina ya tsiku. Sakanizani zochitikazo. Pogwiritsa ntchito minofu yosiyana siyana, mumagwiritsa ntchito mitundu yosiyanasiyana ndikuwongolera. Njira ina, mwachitsanzo, makina osindikizira pachifuwa pa benchi yosakanizika ndi zofanana, koma pa benchi amatsitsa pansi. Mmalo mwa zonyansa, tenga sebuleti, sungani benchi ndi "butterfly" kapena ntchito kunja pa chingwe chothamanga simulator. Funsani thandizo kuchokera kwa wophunzitsa. Kwa maphunziro a 1-2, adzatha kudziwa zomwe zikulepheretsa kupita patsogolo, ndipo mosavuta kuthetsa mavuto anu. Mwinamwake inu mumangotenga njira. Mwachitsanzo, kuchita masewera olimbitsa thupi pamapikisano, mumadalira mchiuno mwanu, chifukwa cha zomwe katunduyo amachepetsedwa ndi theka. Chitani zochita zamphamvu ndi wothandizira. Ikani kapena mutenge mtolo, momwe minofu imatha kutopa pa 10 kubwereza, ndiyeno ndi bwenzi lina kapena mphunzitsi wina amachitiranso mobwereza bwereza 3-5 (simukusowa kudzisamalira nokha, koma simulator kapena bar). Imani pamene zingakhale zovuta kuti mubwerere ku malo oyamba.
Lowani ku gulu la masewera. Pamene muli pagulu, mukufuna kuti nthawizonse mukhale pamwamba. Mudzayamba kuphunzitsa mwakhama ndikusintha zotsatira. Pezani nthawi. Yesetsani kuwerengera makalata 10, pamalo oyambira kubwerera ku akaunti 4. Tsatirani njira yoyamba kuchokera pazokwereza 4-6. Kwa masabata khumi a maphunziro oterewa n'zotheka kuwonjezera mphamvu za minofu kawiri mofulumira kuposa momwe mwambo umaphunzitsira: khama ku akaunti ziwiri, bwererani ku malo oyamba - ku akaunti 4. Ntchito zowopsya komanso zovuta ziyenera kuphatikizidwa mu pulogalamu yophunzitsira pamene mukufunika kulumpha. Gwiritsani ntchito gulu. Nthawi zina timakonda kwambiri zipangizo zomwe timazikonda ndipo sitinakondweretse zomwe zikuchitika mu chipinda chotsatira cha aerobics. Ndipo kwathunthu pachabe. Ngati mukumva kuti simukusangalala ndi treadmill kapena stepper, yesani kupita ku gawo la gulu ndi sikling. Kampaniyi, ku nyimbo, mupereka zonse zabwino pakuchita malamulo a aphunzitsi. Ndipo pakapita kanthawi, modzidzimutsa mumapezeka minofu yanu, yomwe simunakayikiridwepo. Phunzitsani ndi kutopa. Choyamba, yesetsani kuchita masewera olimbitsa thupi pamtundu wina wa minofu, kenako osapuma - ntchito yomwe imagwirizanitsa magulu angapo a minofu. Mwachitsanzo, kuti mupange ntchito yochuluka kwambiri ya quadriceps, pangani maulendo 10 mobwerezabwereza pa simulator ya kutsogolo kwa ntchafu, pambuyo pake pamabwereza mobwerezabwereza pa simulator for press bench. Pogwiritsa ntchito maphunzirowa, zimakhala zovuta kwambiri. Pezani maphunziro a yoga kapena maphunziro a Pilates. Iwo adzakakamiza thupi kuti lizichita mwanjira yatsopano, lomwe lidzakhudza maphunziro ozolowereka. Mwachitsanzo, kuchita masewera olimbitsa thupi, mumalimba bwino thupi chifukwa cha minofu yolimba ya makina osindikiza. Kotero, mungathe kuthana ndi mavuto ambiri. Lembani mndandanda wa zolinga za masewera pamalo otchuka. Onetsetsani izo pachitseko cha firiji, pagalasi mu chipinda choyendamo kapena chipinda chosambira kapena pulojekiti yowonongeka kuti makompyuta ayang'ane. Izi zidzakuthandizani kuti muzisunga maganizo, komanso kuti mukwaniritse zotsatira zabwino.