Kodi mungatani kuti muchepetse kulemera kwa miyendo popanda kupopera minofu?

Ndikofunika kulankhulana ndi uphungu wa anthu amene adakumana ndi vutoli komanso omwe amadziwa kulemera kwa miyendo popanda kupopera minofu muzochitikira zawo. Ambiri mwa amayi, thupi limagwira ntchito kuti miyendo ikhale yonenepa nthawi zambiri, komanso kulemera, tsoka, kumapeto. Aliyense ali ndi thupi losiyana, koma izi sizingathetsedwe. Malangizo pa nkhaniyi si ovuta kwambiri ndipo angathe kuchitidwa pazinthu monga kusapukuta miyendo, koma kulemera. Kuphimba mapulogalamu othandizira kumaganiziridwa, kulola kugwiritsa ntchito zipangizo zosiyanasiyana, mwachitsanzo, dothi kapena magnesia; Zitsamba zamchere ndi mafuta a citrus, ndi zina zotero. Chifukwa cha njira zoterezi n'zotheka kuthana ndi kuchepa kwa miyendo, ndizofunikira kuchita masewera apadera.

Zochita masewera olimbitsa thupi zomwe zimathandiza kuchotsa mafuta ochulukirapo pamapazi anu - "mahi."

Ndibwino kuti muzichita masewera olimbitsa thupi mukamvetsera nyimbo zomveka.

1. Ganizirani maondo anu.
2. Thupi liyenera kukhala lofanana ndi pansi, ndipo miyendo ikugwada pamadzulo.
3. Mahi ayenera kukankhidwa mobwerezabwereza.
4. Ntchito zambiri zimapangidwanso mwendo uliwonse.
5. Msola sayenera kusokoneza mapeto.
6. Ndikofunika kuti musachepe 30 ndi phazi limodzi.
7. Pa kayendetsedwe kazomwe kuli kofunikira kuti muzitsuka.
8. Pambuyo pochita masewera olimbitsa thupi, tikulimbikitsidwa kukhala pang'ono.

Kodi mungatani kuti mutaya thupi popanda chakudya?

Azimayi omwe sakudziwa kutaya thupi mofulumira komanso moyenera popanda kugwiritsa ntchito zakudya nthawi zambiri amayenera kuthana ndi vuto pamene ma volumes amachepa osati kumene angakonde. Choyamba, chifuwa chimachepa, nkhope imangokhala, ndipo mapaundi owonjezera pamilingo ndi m'chiuno amakhala.

Kulimbana ndi vutoli lingathandize thupiflex , yomwe imathandiza kutentha mafuta m'malo omwe mukufuna (mmimba, m'chiuno, miyendo). Mothandizidwa ndi thupi lanu lomwe mukhoza kuchepetsa thupi lanu komanso osatopa ndi zakudya. Kuphunzira nthawi zonse, yomwe ili mphindi 15, kudzakulolani kuchotsa mafuta kwamuyaya, ndipo zotsatira zake zidzawoneka pambuyo pa sabata la maphunziro.

Mafuta oyaka mafuta ndi oksijeni. Pamene akugwiritsa ntchito, thupi limakhala lovutitsa nthawi zonse kapena limatulutsa ziwalo zina za thupi, zomwe zimapangitsa kufunika kwa magazi, zomwe gawo ili likusowa. Pali kupuma kokwanira kuti mupereke minofu ndi mpweya. Pofuna kupeza mphamvu, thupi siligwiritsa ntchito mafuta, koma shuga kapena shuga. Ichi ndi chifukwa chachikulu chomwe nthawi zonse maphunziro saphunzitsidwa nthawi zonse. Kuwotcha mafuta m'magazi kumabwera mpweya wofunikira, womwe udzatitsogolera ku minofu yogwira ntchito. Pamtima wa bodyflex ndi kupuma kwapadera kwapadera, komwe kumathandiza kuti mpweya uziperekedwa.

Kuti khungu lisapachike, ndipo miyendo imataya thupi, m'pofunikira kudzaza maselo a thupi ndi mpweya, umene umathandizira kukulitsa ndi kupititsa minofu.

Kodi ndingatani kuti ndisiye miyendo ya ng'ombe?

Ndikofunika kuti muphatikizidwe maphunziro apadera omwe amakulolani kuchepetsa miyendo ya ng'ombe.

1. Imani ndi chala chanu pamwamba (bukhu, pambali). Pang'onopang'ono muziyamba kutsitsa pazitsulo, mpaka thandizo likumva pansi pa phazi. Tikulimbikitsidwa kuchita izi nthawi 15-20.
2. Njira yabwino ndikukweza pamwamba. Musanayambe malo ogona, omwe muyenera "kuyenda" pang'onopang'ono ndi phazi lililonse. Chitani zotsatirazi maulendo 20.
3. Ng'ombe zazing'ono zimatha kupereka ndi kudumphira. Mukhoza kulumpha pa chingwe kapena pamalo pomwepo. Ndibwino kuti mutha kulumpha pa mwendo uliwonse. Mothandizidwa ndi kuchita masewera olimbitsa thupi, miyendo ya ng'ombe imataya kwambiri mofulumira.

Ambiri akudabwa kuti simulators angatani kuti achepetse miyendo yolemera. Zitsanzo zoterezi zikulimbikitsidwa:

1. Stepper.
2. Bizinesi yozizira.
3. Treadmill.
4. Ellipsoid.