Mfundo ya kuchepa thupi ndi yophweka - kugwiritsa ntchito mphamvu zambiri kuposa momwe mumapezera. Pazinthu izi, mutha kungosiya kudya, ndipo mumakhala osachepera. Koma kodi zidzakhala zabwino? Njira ina: yambani kugwiritsa ntchito zambiri. Kwa ichi, ndithudi, timafunikira mphamvu komanso osachepera khalidwe. Tili ndi malingaliro opanga thupi kuti tisawonongeke. Kuphatikizidwa mu masewera a pulogalamu yanu yochepa, mumayamba kugwiritsa ntchito zambiri kuposa kale, zomwe zikutanthauza kuti simukuyenera kufotokozera njala: ndizokwanira "kuchotsa" zinthu zomwe zimasokoneza chiwerengerocho.
Ubwino wa Zochita Zolimbitsa Thupi
Choyamba, kuchita masewera olimbitsa thupi ndikothandiza kuchepa thupi, makamaka, chifukwa cha masewera olimbitsa thupi, tsiku lanu lonse lidzadutsa pansi pazomwe mukudwala. Izi zidzafalikira ku chakudya (mudzapwetekedwa kuti musokoneze zotsatira zanu zotsatira ndi ubusa wopanda ntchito), ndi kulankhulana kwanu ndi anthu, ntchito, maubwenzi anu. Pakutha koyamba, mumamva kuti kuyeretsa.
Chachiwiri, masewera a masewera, omwe amatanthauza kuti mudzawonekera, obisika kale: nthawi, nthawi, khama. Dzilimbikitseni kuti mutenge nawo mbali, ngakhale pamene ulesi umabwereranso kugona ndi mphamvu zanu zonse.
Ndikufunika chiyani?
Kuti muchite masewera olimbitsa thupi kuti muwonongeke, mufunikira kukhala kwaulere theka la ola patsiku. Koma chinthu chofunikira ndi chakuti muyenera kuwerenga tsiku ndi tsiku, mwinamwake mudzapunthwa mwamsanga.
Kuonjezerapo, mumasowa zovala zoyenera, ndipo ngati mukufuna kupangitsa kuti muchepetse thupi lanu, mukhoza kuvala mathalauza ndi zotentha. Timafunikiranso kuti tizilombo toyambitsa matenda (kuyamba kwa makilogalamu 0,5-1), pansi pamatope, malo opanda ufulu (makamaka pamaso pa galasi) komanso, pulogalamu yochita masewera olimbitsa thupi. Pambuyo pake ndikulankhuliranso.
Zovuta kuchita
Kuti muchepetse thupi, zochitika zina pazofalitsa sizidzakwanira. Koma zonse zimadalira zolinga zanu. Mukufuna kulimbikitsa m'mimba - kuchita masewera olimbitsa thupi, mukufuna kulemera - kuyamba ndi masewero olimbitsa thupi komanso katundu wina uliwonse wa cardio.
Mulimonsemo, muyenera kuyamba ndi kutentha ndi kutentha kwa minofu, kenako pitirizani kuchita masewera olimbitsa thupi kuti muchepetse mimba.
- Timagona pambuyo, miyendo molunjika, mikono ikukwera mmwamba. Timakweza mwendo kufika pa 90⁰ ndi manja ku phazi, panthawi yomweyi tang'amba mutu ndi mapewa kuchokera pansi. Timachita ntchitoyi chifukwa cha 8: timawerengera 8 - timauka, timawerengera 8 - timapita pansi. Pankhaniyi, yesani kumbuyo kumbuyo, mwendo wachiwiri utambasulidwa ngati chingwe. Timachita maulendo awiri pa miyendo yonse.
- Bwerezani zomwezo ndi kungokweza miyendo yonse. Pa mtengo wa 8 - timakweza miyendo yonse pa 90ipi ndi manja, pa chifukwa 8 - ife pansi ndi manja. Bweretsani kasanu.
- Tsopano kwa omwe ali ndi mavuto ndi kumbuyo kumbuyo. Timachoka manja athu mmalo mwathu, timagwetsa miyendo yathu ndi kuigwira pamasokisi athu, tumizani kumbuyo kumbuyo. Komanso, phindu la 8, timakweza miyendo yokhotakhota ndikufika ku masokosi ndi zala zathu. Pomaliza, bondo limakhudza mphuno. Pogula 8 - pitani ku IP. Bweretsani kasanu.
- Timakoka kumbuyo kwathu: timagona pansi, manja akutambasula mmwamba, timakokera zala zala zathu. Tsopano ife timakoka zala zathu, monga mu ballet, ife timakoka kumbuyo, nthiti zimachotsedwa pansi.
- Tsopano tikuchita masewera atatu onse chifukwa cha 4: pa chifukwa 4 timakweza miyendo ndi manja athu, chifukwa cha 4 timasiya.
- Timachita kutambasula kumbuyo (zochitika 4). Kuwonjezera pa chakudya chabwino choyenera
- Timabwereza zochitika zonse kuti tiwone 1. Pamene tikukweza mpweya, tiyeni titsike pansi.
Kunyumba kapena ku holo?
Inu nokha mumamvetsa bwino kuti panyumba ndizomveka kuchepetsa thupi pochita tsiku ndi tsiku. Koma apa ulesi ndi kusowa ulamuliro zimafika pochitika. Munthu amayamba kudzimvera chisoni, kupepesa: "kunali mochedwa dzulo kuti tigone," "palibe mphamvu, wotopa kwa sabata," ndi zina zotero. Mphunzitsi sadzakumverani chisoni. Kotero, ngati inu, kudzidziwa nokha, mukumverera kuti nyumbayo sitingathe kupambana, pitani ku masewera olimbitsa thupi. Mu mwezi umodzi kapena awiri, mutakhala munthu wosiyana kwambiri, kuphunzitsidwa panyumba kudzakhala kwa inu nthawi yosavuta.