Koma nthawi zina malangizi a ophunzitsira ndi odyetsa zakudya ndi okhwima ndipo samagwirizana ndi chizoloŵezi cha moyo wathu wa tsiku ndi tsiku. Nchifukwa chiyani mukudzipatula nokha ndi moyo wanu? Ndi bwino kusintha pang'ono zochitikazo! Pogwiritsa ntchito mpumulo, yesetsani kutulutsa minofu mbali iliyonse; kusintha malo a mkono, miyendo kapena kuchita katatu m'malo mowiri, mukhoza kusintha kwambiri njira yophunzitsira. Ife tatsiriza zozizwitsa mwanjira yoti tinyamule minofu iliyonse kuchokera kumbali zonse. Izi zidzakuthandizani kupeza thupi lothandizira kwafupikitsa (ndipo panthawi yomweyo ndikuwotcha maola 24 pa tsiku, masiku asanu ndi awiri pa sabata). Pa malo ovuta, tidzakupatsani magawo atatu a zochitika zofanana. Izi zimangosintha zochita zanu, koma zimathandizanso kuti mupeze thupi lokongola mwamsanga.
Maphunziro
Zosangalatsa ndi katundu aliyense wa cardio kwa mphindi zisanu. Kodi mumagwiritsa ntchito wina ndi mzake. Pakati pa njirayi, kwezani minofu kwa masekondi 30.
Mudzafunika:
• thumba lopangira makilogalamu 4.5-6.5 makilogalamu
• Benchi
• mapiritsi awiri olemera makilogalamu 1.5-2.5
• fitball
• Kuchita masewera olimbitsa thupi
• Kusakaniza disc
Lembani kupuma pakati pa njira zowonongeka. Izi zidzakuthandizanso kwambiri kugwira ntchito minofu ya mabowo, makina ndi manja.
Pa mabere anu
Bwererani kumbuyo ku benchi yotsikira ndi kugwiritsira ntchito mabotolo olemera 4-5 - 6.5 mu dzanja lililonse. Chotsani kulemera pamaso panu pa mzere wa pamapewa, kumira pang'ono. Pewani kansalu kameneka kuti maumboni apange kalata yachilatini V. Kwezani manja anu kumbali mpaka pamtanda, kuchepetsa, kutembenuzira burashi kwa inu. Apanso, tambasulani manja anu, ndipo mutembenuzire, mutambasulire maburashi. Sungani zitsulo zanu pang'ono. Kwezani manja anu nthawi yomaliza ndikuwatsogolera patsogolo panu. Izi zidzakhala kubwereza kamodzi. Yesetsani magawo awiri a makwereza 15-20. Lembetsani kulemera kwake, popanda kupanga jerks, mwinamwake mumayesa kukopa tonde. Mukamakolola, yesetsani kukweza zolemetsa zomwe zili pachifuwa, sungani manja anu pang'ono.
Kwa msana wanu
Lembani mkanda wozizira kwambiri pambuyo pa chinthu chokhazikika patsogolo panu pa chiuno cha m'chiuno. Mukamachita zovuta zovuta kuti thupi lanu likhale lokongola, gwiritsani ntchito katemera, manjawo atembenukirane. Sambani nthiti, kukoketsani nsapato zanu kumbali ndi kumbali kuti madonthowo akhale pambali pa chifuwa chopezeka pansi. Yesetsani magawo awiri a makwereza 15-20. Ndiye, kuchokera pa malo oyambirira omwewo, kwezani manja anu kumbuyo kwanu, kutembenuzira manja anu kwa wina ndi mzake. Yesetsani magawo awiri a makwereza 15-20. Sinthani malo a exertube mwa kuliphika pa chifuwa. Pewani kubwezeretsa, musagwedeze makutu anu! Yesani kubweretsa burashi pachiuno. Yesetsani magawo awiri a kubwereza 15. Imirirani molunjika, ikani phazi lanu lakumanja, likani pakati pa exertube ndi phazi. Gwirani manja pa dzanja lililonse. Gwirani manja anu m'makona ndi kuwatsogolera ku msinkhu wa mapewa. Pa nthawi yomweyo, yesetsani kupotoza manja anu, kufalitsa burashi kumapewa anu. Gwiritsani manja anu ndi kubwereza zochitikazo. Pamapeto omaliza, lekani manja anu pachiuno ndipo muzipanga makina atatu apamwamba, mutangotulutsa mababuwo kwa maola 1 ndi 2. Yesetsani magawo awiri a kubwereza 20. Kenaka, tambasulani manja anu, muwombere, ngati kuti mukuchita mafilimu amphamvu. Yendani payendo kwa mphindi imodzi. Malizitsani njirayi. Pomaliza, mutembenuzire manja patsogolo panu, kuyesera kuti mufike kumbali ina. Onetsani magawo awiri a kubwereza 20 kumbali iliyonse.
Kwa triceps yanu
Lembani pa benchi yopanda malire, mu dzanja lanu lamanzere, gwiritsani patsogolo panu chithunzithunzi cholemera 1.5-2.5 makilogalamu. Gwiritsani dzanja lamanzere, mutakweza kulemera kwa khutu lamanzere, kanjedza imatembenuzidwa kwa inu. Ikani kumanja pamanzere anu akumanzere. Yambani dzanja lanu, kenako muweramitse, mutakweza kulemera kwake nthawi ino. Izi zidzakhala kubwereza kamodzi. Onetsani magawo awiri a kubwereza 20 kumbali iliyonse. Khalani pa benchi, wotsamira patsogolo, gwirani chingwe chokwera mmanja mwathupi. Bwezerani zolemetsazo poyang'ana burashi panjira. Bwererani ku malo oyambira ndi kubwereza. Pezani 2o kubwereza ndikusintha mbali. Zonse ziwiri zimayandikira.
Pa mapewa anu
Imani mozungulira khoma, mmanja mwanu, gwirani zitsulo zolemera 4-5 - 6.5. Mapazi m'lifupi la mapewa, ofanana ndi wina ndi mnzake. Ikani fitball pakati pa kumbuyo ndi khoma kuti pakatikati mwa mpira ugwa pa dera la lumbar. Pukuta mpirawo, tulukani mu sikiti (chigawo pakati pa ntchafu ndi shank ndi 100C). Yambani. Pangani mobwerezabwereza 15. Potsirizira pake mukhalebe mchimake mpaka mkuntho pang'ono mu minofu. Yambani. Sinthani malo a miyendo: kuifalikira pang'onopang'ono, kuika mapazi pambali ndi thupi. Gwiritsani masewera 15 kachiwiri, pomaliza pake pamapeto. Lembani njirayi poyika mapazi anu palimodzi. Khalani pa benchi, khalani patsogolo, mmanja mwanu, gwirani zitsulo zolemera 1.5-2.5. Apatseni pansi pamapazi. Kwezani kulemera pamaso panu, kutembenuzira maburashi kuti maumboni apange kalata yachilatini V. Pambulani manja anu, kutambasula manja, ndi kufalikira mpaka kumbali ya mapewa. Izi zidzakhala kubwereza kamodzi. Yesetsani magawo awiri a kubwereza 15. Khalani pansi, pendekani zitsulo zanu ndi kulemera kwake m'makutu anu, mitengo ya kanjedza ikuyang'anizana. Lembani benchi ndikukweza mmwamba, kutembenuza manjawo kuti maumboni apange kalata V. Chitani 2 magawo 15 a kubwereza.
Kwa mimba yanu
Khalani pa diski yowonongeka, yang'anani miyendo yanu pansi, mawondo akuwerama pang'ono. Manja amatsamira pansi kumbuyo kwako. Kwezani mapazi anu kutalika kwa madigiri 45 kuchokera pansi. Ikani ma seti awiri a 20-50 obwereza. Pa njira yotsatirayi, tenga diski m'manja mwako ndikuugwiritse patsogolo pa chifuwa. Sungani miyendo yanu kulemera, mawondo akugwedera pa ngodya ya 900. Onetsetsani dalalo pang'onopang'ono, kenaka muzisiyeni, ndiye kuti mundipatse akaunti iliyonse kwa mphindi. Pezani ndi kubwereza. Pamapeto pake, yesetsani kugwiritsira ntchito makina apansi: ikani diski pansi pa m'chiuno mwanu, manja anu kutsogolo ndikupangitsani. Ikani ma seti awiri a 20-50 obwereza.