Kodi mwamsanga mungaponde bwanji pamakowa?

Monga momwe zimakhalira nthawi zambiri, mseri wa mtsikanayo amayamba kuyang'anitsitsa mwakhama asanadze tchuthi kapena chochitika chofunika kuti aziwoneka choyenerera zovala. Ngati mukuganiza momwe mungagwiritsire ntchito mapewa mwamsanga, ndiye kuti zovuta zapakhomo sizingatheke. Ndi bwino kupita ku masewera olimbitsa thupi ndikugwiritsa ntchito zipangizo zochita masewero olimbitsa thupi, ziphuphu komanso anthu ogwira ntchito.

Kodi mwamsanga mungatenge bwanji mabowo pa masewera olimbitsa thupi?

Ngati mukufunitsitsa kugwira ntchito ndikuyang'ana njira yothetsera minofu mwamsanga, ndibwino kuti musamangophunzira kokha, komanso zakudya. Pewani chakudya chodyera, chokoma ndi mafuta. Onjezani zakudya zanu chakudya chambiri, mkaka, mazira - mapuloteni. Amapindula kwambiri ngati atapatsidwa zakudya zamasamba, choncho ndibwino kusankha masamba kapena tirigu kuti akongoletse. Pamene thupi lanu liri ndi mapuloteni okwanira, mutha kukhala ndi minofu mwamsanga.

Ganizirani zomwe mukufunikira kuchita kuti muthe kumapeto:

1. Treadmill - imathandiza kuchepetsa kuchuluka kwa mafuta, kulimbitsa chikhalidwe cha minofu, mphamvu ndi chipiriro. Ndibwino kuti mugwire ntchito.
2. Kutembenuza mwendo ndi katundu mmbuyo. Ntchitoyi ikulimbikitsidwa kuchita ndi kulemera kwakukulu, kotero kuti zotsatira zimveke mwamsanga.
3. Kulemba kwachinsinsi pamapazi - ntchitoyi imaphunzitsa mapewa ambiri kuposa matako, koma monga njira yowonjezera mungathe kuiphatikiza.
4. Makina a Smith ndi ntchito yabwino kwambiri, yopindulitsa kwambiri pamakowa, omwe amakulolani kuti muzigwira ntchito minofu yakuya mokwanira. Kukhala mu simulator kudzakhala kochepa kwambiri kuposa kungokhala ndi mabulosi pamapewa, ndipo izi ndi kuphatikiza kwakukulu.
5. Makina a ndowe amakuthandizani kuti muzichita bwino kwambiri pamapako, makamaka ngati mumagwira mozama momwe mungathere.

Pofuna kupeza zotsatira zabwino, phunzitsani katatu pa sabata, kuchita masewera olimbitsa thupi, zovuta pamapako ndipo makamaka zozizwitsa zina zowonjezereka (mwachitsanzo, kukankha, kukwera, etc.).

Kodi kupopera matayala mwamsanga ndi kotani?

Ganizirani zochitika zosavuta komanso zodziwikiratu zomwe zingakuthandizeni kupopera mitsempha mu nthawi yochepa. Malingana ndi mawonekedwe anu othamanga, mutha kutenga makilogalamu 5-10 pa siteji yoyamba, ndiyeno, monga momwe zingakhalire zosavuta kwa inu, muyenera kusankha cholemera.

1. Masewera okhala ndi dumbbells. Ikani mapazi anu pa mapewa anu, mutenge dumbbell (osachepera 2-3 makilogalamu aliyense) m'manja mwanu. Pang'onopang'ono mutsike, mutenge miyendo yanu mobwerezabwereza ngati mutakhala pansi pa mpando wapansi. Pamene mawondo pamadondo ali pafupi madigiri 90, komanso pang'onopang'ono kubwerera ku malo oyamba. Yesetsani katatu maulendo 15-20.
2. Gwera ndi zinyama. Sankhani mapulaneti, tengani kutsogolo kwakukulu ndikuguguda (mawonekedwe pafupifupi madigiri 90). Pangani masewera ochepa mmwamba ndi pansi, kenaka yesetsani mwendo wina. Bweretsani maulendo 3 a maulendo 15 pa mwendo uliwonse.
3. "Kuphwanyidwa" pa miyendo yolunjika ndi bokosi la bokosi, zitovu kapena khosi. Imani bwino, gwirani mawondo anu pang'ono, m'manja mwa wosalankhula kapena wogwiritsira ntchito. Pang'onopang'ono, kusunga kuseri kwa chilengedwe kumbuyo, kutsamira kutsogolo kwa digrii 90, kenako bwererani ku malo oyambira. Ndikofunika kumverera kuti katunduyo ali pamabowo, osati kumbuyo osati pambali zina za thupi. Ikani ma seti 3 a maulendo 15.
4. Maselo "Plie" (kapena "Sumo") ndi zopopera. Miyendo ndi yayikulu kuposa mapewa, m'manja mwa chimphona chachikulu, timachigwira patsogolo pathu pansi pa manja athu. Sungani kwambiri, kukoketsani matako mmbuyo ndikuyesera kuti musagwedeze mawondo anu kutsogolo. Ikani ma seti 3 a nthawi 10-15.

Ngati muli ndi dumbells kunyumba, masewerawa ndi okwera mtengo komanso kunyumba. Ndikofunika kuti muzichita 3-4 nthawi pa sabata, ndipo pang'onopang'ono muwonjezere kulemera kwake. Ndizolemetsa zomwe zimapangitsa kuti maphunzirowa akhale opambana komanso opindulitsa.