Malingana ndi akatswiri, ndikwanira kuchita maola 20 katatu pa sabata, kuti kuchepetsa kufala msanga ndi 27%. Ngati mutatsatira malingaliro onse operekedwa mu nkhaniyi, muonjezera mwayi wathanzi kuti mukhale ndi moyo wosangalala ndi 50%. Timagawira cardio ndi mphamvu kuti tipeze kupindula kwakukulu ndi zochitikazo. Zovuta zochitidwa kwa amayi omwe akuchita masewera olimbitsa thupi, ma cardio-opaleshoni amakuthandizani kuti muwoneke wokongola komanso wamng'ono!
Ndandanda ya kalasi: Pambuyo opaleshoni ya galimoto, chitani zochitika zonse mu dongosolo ili. Onjezerani izi mphamvu zomwe mudzamva m'misamaliro yanu mutatha kukwaniritsa zovutazi, ndipo mudzazindikira kuti sikudzangowonjezera thanzi lanu, komanso kukuthandizani kuti mupirire bwino zochitika zanu za tsiku ndi tsiku. Mudzayenda mosavuta pa masitepe, kunyamula matumba (ndi ana!) Ndipo muzichita ntchito zapakhomo, mopanda kuopa kuvulazidwa mwangozi ndi kuvulala.
Ndiyenera kuphunzitsa kotani?
Nyuzipepala ya American College of Sports Medicine, pamodzi ndi American Heart Association, inanenera kuti nkofunikira kugwiritsa ntchito magulu akuluakulu a minofu masiku awiri pa sabata, kuchita pafupifupi 1 njira kuchokera ku 8-12 kubwereza pa ntchito iliyonse. Ngati muli ndi nthawi, mukhoza kuchita masewera awiri a zochitika zonse. Pakati pa kayendetsedwe kameneka pamakhala masekondi 6o.
- Wansembe ali ndi makina osindikizira benchi
Miyendo ya miyendo, mabowo, nsalu ya kumbuyo ndi pamapewa amagwira ntchito. Imani, miyendo yanu ndi yayikulu kuposa mapewa anu, tengani nyali ya thupi pakati ndikuika manja anu patsogolo pa m'chiuno, manja anu ali m'kati mwake. Pangani hafu yachisanu, kusunga kapangidwe ka msana. Ndiye khalani pansi (kulemera kwa thupi kuyenera kugwa pa zidendene) ndipo panthawi yomweyo mukwezere thupilo kumapewa, mphambano "kuyang'ana" kutsogolo, mitengo ya kanjedza. Pogwedeza matako, yongolani mofulumira, ndiye finyani thupi-kumangapo pamwamba pa mutu wanu - kubwereza kamodzi. Gwiritsani ku akaunti imodzi. Bwerera kumayambiriro ndikubwereza maulendo 8-12.
- Kukweza manja pa mpira
Misampha ya chifuwa, malaya a pamapewa ndi ntchito yolimbitsa thupi. Tengani ziboda ndikugona pa fitball - mapewa pakati pa mpira, pamutu pa fitbole. Ikani mapazi anu pambali pa mapewa anu ndipo mutambasule manja anu patsogolo pa chifuwa chanu, mitengo ya kanjedza "yang'anani" wina ndi mnzake. Pa nthawi yomweyi, gwirani chingwe cholungama, kubweretsa bulu ku dzanja lamanja, ndikuchepetserani dzanja lanu lamanzere kumbali ya pamapewa, chigoba chimawongolera pang'ono, chikwangwani "chimayang'ana" mmwamba. Gwiritsitsani ku 1 akaunti, kenako gwirizaninso manja anu musanayambe kutsitsa ndi kubwereza, kusintha mbali. Izi zidzakhala kubwereza kamodzi. Chitani izi kasanu ndi kamodzi.
- Kusakanikirana ndi kuyenda
Minofu ya manja ndi stabilizers amagwira ntchito. Lembani pansi pa fitball nkhope pansi ndikupitilira mikono patsogolo - kotero kuti nyali ziri pamwamba pa mpira, ikani manja anu pa mapewa. Pitirizani m'chiuno mwako kuti thupi lonse likhale ndi mzere wolunjika. Pambuyo pokwaniritsa udindo umenewu, gwedezani zitsulo zanu ndi kubweretsa thupi pansi. Pambuyo pake, yongolani manja anu ndikuyenda mmanja mwanu - kuti chiuno chili pa fitbole. Kenako yambani kupita patsogolo. Choncho, chitani zochitika 8-12 zobwereza.
- Mphamvu yolimba
Miyendo ya miyendo, mabowo ndi minofu-zolimbitsa ntchito ntchito. Dzukani, phazi likhale lopatulira mbali, ikani mapepala apansi kumbuyo kwanu ndikusunga mikono yanu pang'ono kusiyana ndi mapewa anu, manja "ayang'ane" patsogolo. Pewani msana wanu molunjika, pangani phazi lakuyendetsa bwino, bondo - pamtunda. Pewani ndi phazi lanu lamanja ndikupangitsanso kumbuyo - izi zidzakhala kubwereza. Gwiritsani ntchito 1 akaunti ndi kubwereza. Pezani mobwerezabwereza 8-12, kenako musinthe miyendo yanu.
Osati nthawi yokwanira?
Phindutsani mphamvuyi muzochita masewera olimbitsa thupi, kuwonjezera maminiti awiri a cardio loading pakatha masewero olimbitsa thupi. Lembani gawo lofotokozera ndi 10-15 mphindi ya cardio yochepa.
- Mbali yayitali
Mitundu ya mabowo ndi ntchito yolimbitsa thupi. Khalani kumanja - miyendo molunjika, masokosi pawekha. Tengani chithunzithunzi cha dzanja lanu lamanzere ndikuchigwira pa thifu lakumanja. Goli la dzanja lamanja liyenera kuikidwa pansi pa phewa ndi kuimirira, kutsamira kumbali yoyenera. Kwezani m'chiuno ndi kutambasula minofu ya makina - kuti thupi kuchokera kumutu mpaka kumapazi likhale loyang'ana molunjika. Ndi mphamvu ya minofu, sungani thupi, musagwere pa phewa lakumanja. Kwezani mwendo wakumanzere ku chiuno cha msana. Pewani mwendo (m'chiuno mwakulira) ndi kubwereza. Chitani mobwerezabwereza 8-12 ndikusintha miyendo yanu kuti mutsirize njirayi.
- Muzichita masewera olimbitsa thupi pa fitball
Katundu ndi ntchito zolimbitsa thupi. Khalani pa fitball, mawondo akugwa, mapazi pansi, mitengo ya palmu ikhale yotsamira mpira pafupi ndi chiuno. Pembedzani nsapato zanu, mutakweza m'chiuno mwanu ndikuyendetsa patsogolo, kenaka muthamangitse mapazi anu kutali ndi mpira - mukuyendetsa miyendo yanu, kuyendetsa kwambiri ndikuyenda kwambiri. Sungani zitsulo zanu ndikuchepetsani m'chiuno chanu. Ndiye yongolani manja anu ndi kubwereza. Zonsezi, chitani mobwerezabwereza 8-12.
- Zowonjezera ndi lamba wodula kwambiri
Minofu, kumbuyo, ntchafu yamtsogolo ndi biceps amagwira ntchito. Gwirani zovuta zazing'onoting'ono, ikani manja anu kumbali ya palmu mkati ndikuyimira pakatikati pa tepi, phazi likhale lopatulira. Pendeketsani thupi pambali ya madigiri 45 mpaka 90, pamene mukusunga mpweya wa msana. Ngati tepiyo yamasuka kwambiri, yanikeni mpaka ikumva zowawa. Sungani zitsulo zanu ndi kukweza maburashi kumbali. Pamene mutagwira manja anu ndikukhalitsa matako anu, bwererani ku malo owongoka. Gwiritsani manja anu ndi kubwereza. Zonsezi, chitani mobwerezabwereza 8-12.
- Zakale
Minofu ya miyendo ndi mabowo amagwira ntchito. Ikani mapazi anu mozama kusiyana ndi mapewa anu ndi kulowa mu hafu ya squat. Kusanjika manja kumbali kapena kukweza mmwamba pang'ono, kwezani mtolo wanu wakumanzere pansi. Pokhazikitsa kukhazikika, tambani phazi lamanja komanso pang'ono kumanzere. Kenaka pamapazi omwewo kutsogolo ndi kumanja. Pangani zida 8-12 zigzag, kenako mutembenukire, musinthe miyendo yanu ndi kuyamba kudumpha mosiyana. Mapindu a masewera olimbitsa thupi ndi owonekera, chifukwa amagwirizana ndi ntchito ya mtima. Kuzichita nthawi zonse, kuchepetsa kuthamanga kwa magazi, kuonjezera cholesterol "chabwino" ndikuchepetsa kuchepa kwa nkhawa ndi nkhawa, ndipo makamaka kuchepetsa chiopsezo cha matenda a mtima. Kuonjezerapo, mumachepetsa mwayi wokhala ndi matenda odwala matenda a shuga, mtundu wa shuga 2 ndi khansa zina.
- Zingati kuphunzitsa
Kawiri kapena kasanu pa mlungu, khalani ndi maola osachepera theka la oradio kuti mukhale ndi mphamvu zochepa (izi ndizomwe mungaphunzire, koma musaimbe!). Mwinanso, mungathe kusankha masewera olimbitsa thupi a mphindi khumi (pamene simungathe kupuma ndipo simungathe kupitiriza kukambirana) katatu pa sabata. Kuti athe kupeza phindu lalikulu pa thanzi, akatswiri amalangiza kuti aziphatikizidwa moyenera komanso kuwonjezera nthawi yophunzitsira (popeza malingaliro omwe atchulidwa pamwambawa ndi ochepa). Tengani malo osankhidwa omwe ali osankhidwa (mtundu uliwonse wa cardio ndi woyenera: njinga, kuthamanga, kuyenda, sitepe), izi zidzakuthandizani kuti mugawe katunduyo masiku a sabata.
Zochitika ziwiri
Ndondomeko zapamwambazi ndizowonjezera thanzi kusiyana ndi kuyatsa mafuta. Ngati mukufuna kutaya mapaundi ochulukirapo kapena kukhala kutali ndi kuitanitsa atsopano, pitani ku msinkhu wopititsa patsogolo kwambiri wa maphunziro. Mufunikira zosachepera 60-90 mphindi za khadi-loading (kuchokera pakati mpaka kufika pamwamba) 5-6 pa sabata. Mlungu uliwonse, muyenera kupereka masewera 300-450. Kumveka ngati kugwira ntchito mwakhama? Ayi ndithu. Kuti mupeze zotsatira zowonekeratu, anthu osiyana akusowa ntchito zosiyanasiyana. Chotsatira chabwino ndicho kuphatikiza maphunziro ndi zakudya zokwanira. Mafuta ochepa omwe mumadya, nthawi yocheperako muyenera kuwotchera.