M'nyengo yotentha, ngozi ndi yaikulu, chifukwa mukufuna kusunthira: thawirani kumapeto kwa mphepo mumlengalenga, mutenge ndi ndodo kapena phokoso, muthamangire mpira. Koma pamene zolemera zina zimapindulitsa mtima, zina zimakhala zovuta kwambiri kwa iye. Tisanapite kunja kwa mzinda, tinapempha katswiri kuti atipatse "zabwino" kapena kuti veto. M'dera lathu, katswiri wa zamoyo sakudziwa kawirikawiri ndi mafunso amenewa. Kusiyanasiyana koteroko kumachepetsa ndi kuchepetsa kupweteka kwa mtima, kumapangitsa ntchito ya mitsempha ya magazi, kuwotcha zopatsa mphamvu, kulola thupi kuti liyeretsedwe mwamsanga magazi a mafuta ndi shuga. Kawirikawiri, kuphunzitsidwa ndi nthawi ndikutetezeka kwa thupi ndi thupi lonse kuchokera kulemera kwakukulu, shuga, flabbiness ndi cellulite. Kwa machitidwe awa, dokotala amapereka chitsimikizo - dongosolo lanu la mtima lidzakhala lokonzekera bwino mu moyo.
Kupalasa, kusambira, kusewera
Ngati minofu yambiri imayamba kugwira ntchito, zimakhala zovuta kwambiri kuti "galimoto" yanu ikwaniritsidwe. Choncho, thupi ndi mtima zimakhala zolimba komanso zolimba. Pamene mukusambira kapena kuyenda, mumagwiritsa ntchito minofu yonse. Onjezerani nthawi zingapo - ndipo mudzakhala ndi masewera olimbitsa thupi.
Pilates
Samalani, mtima wanu ukulimbana ndi vuto lalikulu. Anthu ambiri amakonda Pilates kuti azitha kusinthasintha komanso kugwirizana. Ndipo sikuti gymnastics ija imakulolani kusewera tenisi kapena galasi bwino ... Pilates amakuthandizani kukhala moyo momasuka. Pofuna kunyamula bokosi la madzi kupita pansi kapena kugwira ntchito m'munda, muyenera kukhala bwino.
Yoga
Chifukwa chakuti yoga imachepetsa mitsempha, kuthamanga kumabwerera mwamsanga, ndipo ziwiya zimakhala zotsika kwambiri. Pamodzi ndi minofu, yomwe imakhudza kwambiri mtima.
Kuyeretsa ndi kuphika
Kodi mukudziwa kuchuluka kwa makilogalamu pamene mumasamba mawindo? Palibe simulator yemwe angafanane! Yendani ndi chotsuka choyeretsa kuzungulira nyumba - komanso katundu wabwino. Anthu omwe samakhala chete (makamaka omwe amayeretsa, kuphika, kubweretsa ana mumagulu), ali ndi thupi labwino komanso labwino kuposa omwe amatha masewera 30-60 patsiku ndikukhala pa kompyuta mpaka madzulo. Kuti mudziwe momwe muliri kunja kwa masewera olimbitsa thupi, mungagwiritse ntchito chipangizo chophweka - pedometer. Kuvulala kosaŵerengeka kwa othamanga omwe adakumana ndi madokotala awo kumawatsimikizira kuti thupi laumunthu silinapangidwe chifukwa cha marathons. Ngakhale kuti kuyendetsa kumapirira chipiriro, panthawi imodzimodziyo imatulutsa thupi.
Zovuta kwambiri
Zitha kukhala chipale chofewa pabwalo, chomwe chiyenera kuchotsedwa ndi fosholo, kapena mbatata, zomwe ziyenera kubzalidwa tsiku limodzi, kapena ulendo wa njinga mu nyengo yabwino - 20 km kutalika. Mu mawu, chirichonse chomwe chimatulutsa zina adrenaline, chomwe chimayambitsa matenda a mtima. Pa chifukwa chomwecho, musamagwiritse ntchito popanda kutentha.
Maphunziro sali okonda kwawo
Dokotala akhoza kudziwa kuyambira m'mawa mpaka usiku kuti kusambira ndizochita masewera olimbitsa thupi. Kuyika patsogolo pa mphuno zako zotsatira za kufufuza ndikuzaza ndi nambala. Koma ngati simukufuna "kuthira" m'madzi, musadzizunze nokha. Pezani zomwe zingabweretse mavuto (mavidiyo, masewera, masewera olimbitsa thupi).