Kutaya thupi popanda kusuntha kuli kovuta kwambiri. Ndipo ntchito yopindulitsa kwambiri yogwiritsira ntchito kulemera kwake ndiyo maphunziro ndi wophunzitsira pa masewera olimbitsa thupi. Koma ngati mulibe mwayi wokhala ndi alangizi, ndipo simukuganizira za kulemera kochepa, koma momwe mungathere pochita masewera olimbitsa thupi, timakupatsani machitidwe odzipangira.
Zochita
- Kuyenda pa elliptical simulator - Mphindi 5. Sankhani tempo yotsika kapena yamakono ndi liwiro la masentimita 80 - 100 pa mphindi. Kutopa mu minofu iyenera kukhala kuwala kosavuta.
- Masewera olimbitsa thupi amathandiza kuchepetsa thupi, koma musaiwale za minofu yotsekemera kuchokera ku maphunziro amphamvu. Pambuyo pa masewera olimbitsa thupi kwa mphindi imodzi, chitani zozizwitsa zokwanira za minofu zomwe ziri pansi pa katundu. Izi zidzabwezeretsa kutalika kwa minofu. Lembani mwendo pamadzulo, ndi manja anu, sungani chidendene pamadako ndikuyang'ana kutsogolo kwa chiuno.
- Kupotoza - masekondi 60. Timapanga makina osindikizira pa benchi, ndikukonza mapazi pa odzigudubuza. Manja kumbuyo kwa mutu, amachita mobwerezabwereza pafupifupi makumi asanu ndi awiri mpaka kumayambiriro kwa kuyaka minofu yogwira ntchito.
- Tambani minofu - tambasulani manja athu, tambani rectus abdominis miscle.
- Kuyendayenda pamtunda wopita pamtunda - mphindi zisanu. Sankhani otsika kapena yazing'ono pa liwiro la 4 mpaka 6 km / h.
- Timakwera m'mapapo, timayendetsa chidendene pansi, timamasula minofu ya ng'ombe.
- Kusiya miyendo mu simulator ndizochita masabata. Timachita masewera ambiri a masekondi 60. Timakweza miyendo kumbali, timabweretsa minofu kukutopa kwakukulu.
- Timanyamuka pa mwendo wothandizira, ndipo wachiwiri amamangidwa ndi bondo ndikudzimangira yekha.
- Bwerezani mphindi zisanu pa elliptical simulator.
- Kuwongolera kwa chiboliboli mpaka pachifuwa ndizochita masewera kumbuyo. Timachita mphindi imodzi kuti tisale kwambiri.
- Ife timayendayenda kumbuyo kwathu, tifika mosavuta kwa manja athu patsogolo.
- Kapepala kakang'ono ndi njira yabwino kwambiri yochepetsera thupi mwamsanga pa masewera olimbitsa thupi . Palibenso njira imodzi yokhayo.
- Onetsetsani ndi mapazi anu - chitani mphindi imodzi ku kutopa kwakukulu.
- Timanyamuka mumtunda wautali, mothandizidwa kumbuyo kwa mwendo, tambasula patsogolo pa ntchafu ndi minofu.
- Wophunzira Elliptical - Mphindi 5.
- Kutambasula kwa manja pamtunda wapamwamba - yesetsani kutopa kwambiri mphindi imodzi.
- Timayika manja athu kumbuyo kwathu ndikukankhira pambali ndi burashi.
- Treadmill - Mphindi 5.