Nchifukwa chiyani chingwe chodumpha?
Choyamba, chingwe ndi chida chosavuta chomwe sichiyenera kukhala chodziwika bwino. Ndikokwanira kwa maphunziro angapo, kotero kuti muzindikire chingwe chodumpha.
Chachiwiri, kuchita masewera ndi chingwe kungakhale kokha. Izi zikutanthauza kuti simudzakhala ndi mwayi wotsutsa kapena kukhala waulesi - ngati mutumpha pang'onopang'ono, mudzangotayika pa chingwe.
Chachitatu, chingwe chodumpha chimaphatikizapo ubwino wonse wa aerobics ndi ophunzitsa mphamvu. Mphindi zitatu zokha mutayamba kulumpha, minofu yanu idzayamba kukumana ndi njala ya oxygen, ngati kuti mukuchita chipinda chamagetsi. Ndipo mphindi 6 amayamba kugwira ntchito momwe angafunire ngati mukuchita pa sitima yapamwamba kapena masewera olimbitsa thupi.
Kuwonjezera apo, kudumphira okha ndi ntchito yosangalatsa kwambiri, kotero inu simungakhoze kuzizira.
Sankhani chingwe
Zochita pachitambo zingakhale zothandiza makamaka ngati mwazisankha bwino. Ganizirani pa kukula kwanu poyamba. Pindani chingwe kawiri, tulukani pakati, ndi kukweza mapeto. Ngati chingwe chifika pamakutu, ndiye kuti kukula kwake kukukwanira. Samalani ndi chingwe, ayenela kukhala omasuka, ali ndi malo apadera kapena mapepala apadera, kuti musagwedezeke m'manja mwanu.
Mmene mungagwirire
Zochita pa chingwe, monga zina zilizonse, ziyenera kuyambira ndi njira zingapo, zomwe zimapanga kuchita zolimbitsa thupi ndi kupuma. Koma choyamba ndikofunika kusankha zovala zoyenera. Kuti zinthu zisayende, musazengere komanso musasokonezedwe, perekani mapepala otetezera kapena ma breeches komanso malaya omwewo. Musaiwale kugula botolo lapadera la masewera, mwinamwake kuchoka kwa nthawi yaitali chifuwa chingasinthe mawonekedwe. Boti ndi bwino kusankha bwino, osasunthika .
Ngati muli ndi mavuto aakulu a mtima kapena mavuto, funsani dokotala musanayambe kuchita masewera olimbitsa thupi. Contraindications angakhale matenda a msana ndi ziwalo, lalikulu kulemera kwambiri. Ndipo popanda kupatulapo, simungayambe kuphunzitsa pasanayambe maola awiri mutadya.
Musanayambe kuchita masewero pa chingwe, yesetsani minofu ya miyendo ndi kumbuyo. Pangani miyendo ingapo, kutambasula kwa miyendo ya miyendo. Ndikofunika kuthamanga pang'onopang'ono pomwepo.
Yambani ndi maulendo apang'ono, kenako pang'onopang'ono kuwonjezera tempo. Samalani mapazi. Mukadumphira, muyenera kugwira pansi ndi zala zanu zokha, popanda chilichonse chachitsulo. Nthawi yoyamba kulumpha kuyenera kuimitsidwa pamene kupuma sikulephera. Ndi kuphunzitsidwa nthawi zonse izi zidzachitika mtsogolomo.
Kutalika kwa ntchitoyi kumadalira cholinga chanu. Ngati mukufuna kuti mukhale oyenera ndi kuphunzitsa machitidwe a mtima, ndiye kuti zidzakhala zokwanira kukhala ndi makalasi atatu pa sabata kwa mphindi khumi ndi zisanu. Ngati mukufuna kulemera, ndiye kuti mukuyenera kuchita masewero a rope osachepera 4 pa sabata kwa mphindi 30 mpaka 45. Thupi likagwiritsidwa ntchito nthawi zonse, jambulani 2 masewera olimbitsa thupi kwa mphindi makumi atatu ndi mphindi yopuma.
Zochita zamagulu zatsimikizira kuti zatha. Iwo adakondana ndi anthu ambiri amene anawayesa kamodzi. Kuphatikiza apo, iwo amapindulitsa ngakhale kwa ana, kotero iwo ali oyenera kwa iwo omwe sakonda zovuta zowimvetsa ndi mapulani ophunzitsira. Ngati mutayesetsa kutaya mapaundi owonjezera ndikuwongolera ubwino wanu, ndiye mutatha mwezi umodzi mwa kuphunzitsidwa nthawi zonse mudzatha kuona njira yoyenera.