Fitness kunyumba kwa oyamba: wokhulupirira pa maphunziro

Si zophweka kukhalabe wabwino mawonekedwe thupi. Zimakhala zovuta kwambiri makamaka kuti ayambe kuphunzitsidwa pamene pali kufunika kuchita masewera. Kutopa, nthawi zina kufupika kwa mpweya, ndi chithunzi cha osauka. Komabe, kuti asamavutike mkati ndi kuyamba kuphunzitsa zovuta. Ndipotu, sitepe yoyamba ndi mosavuta kuposa zikuwoneka. Apa mmene.

Kodi kuyamba kuchita olimba kunyumba

Tiyeni kuwopsyeza kupanda zinachitikira kapena zopweteka kutopa pambuyo thupi. Simufunikanso kuti mayendedwe nokha ndi yaitali, zovuta kulimbitsa thupi. Mukhoza kuyamba ndi Zochita osavuta omwe anapangidwa kwa oyamba. Komanso, kukwaniritsa m'nyumba zawo mu malo omasuka. Iwo popanda zida iliyonse, ndipo ndi wosavuta kusintha, kotero, kuchepetsa onse luso.

Kukhalabe thupi mawonekedwe abwino - ichi ndi olimba. Nyumba oyamba mfundo yaikulu - "alibe vuto": sapotoza katundu ndi kusiya maphunziro mwamsanga kutopa ndi kuchisonyeza. Chofunika kwambiri kuti asiye phunziro ndipo amachita nthawi zonse. Pa siteji koyamba, zokwanira workouts atatu sabata kwa mphindi 15. Pang'onopang'ono, mukhoza kuwonjezera nthawi kuti mphindi 45.

Pa nthawi chiyani? thupi lathu motere mkombero ena, chimene chimadalira pa moyo. maphunziro mogwira mtima zimadalira kayendedwe ka moyo. Munthu aliyense - mungoli anu payekha. Popeza cholinga cha ntchito, muyenera kusankha nthawi. Pofuna kuonda maphunziro tikulimbikitsidwa m'mawa pa chopanda kanthu m'mimba, kuyambira 5:30 kuti 9:00. Panthawi imeneyi thupi akugwiritsa ntchito mphamvu likuvutika omwetsera mafuta.

Kuphunzitsidwa madzulo kutenga nthawi 18:30 kuti 20:00. Ngati pazifukwa zina n'zosatheka kutsatira nthawi ino, tiyenera m'mbuyo maphunziro. thupi kumuthandiza azolowere zinthu oyenera izo. Choncho, nthawi yabwino kwambiri, adzakuuzani yekha. Nkofunika mumvetsere.

ubwino zolimbitsa

Fitness Akazi - mwayi osati kuchotsa pogwiritsa zapathengo, koma kukhala nthawizonse mu mawonekedwe kwambiri. Zochita onse alembedwa pansipa kupereka katundu pa magulu akuluakulu minofu. Afotokozerane nthawi zonse, mukhoza msanga iyende kwambiri:

• bwino kaimidwe;
• kuchuluka azidzidalira;
• bwino tulo;
• yafupika nkhawa milingo;
• moto zopatsa mphamvu zambiri;
• kusintha kwa magazi;
• kutsegula wa kagayidwe;
• kulimbikitsa ziwiya mtima ndi magazi;
• kuwongolera kugwirizana;
• chitukuko cha sayenda olowa.

Fitness kunyumba. Phunziro kwa oyamba

Tiyenera kuyamba towerengeka; chitani mbali ya zochita mosathamanga pang'onopang'ono, kusankha njira yabwino. Zochita ali makamaka umalimbana kulimbitsa minofu ya ntchafu, matako ndi atolankhani. Newcomer ndi zofunika kuchita njira yonse thupi, akakwera iwo. Izi ndi zofunika kuti kusankha kwambiri omasuka ndi waphindu.

3 nsonga kwa oyamba:

1. Mosalekeza ndi maganizo abwino ndi ofunika kwambiri kwa maphunziro, Iwo adzabweretsa bwino pa nthawi. Musati zimamuchulukira nokha ndipo zabwino zothetsera ntchito ya zina kuwala cardio.
2. Employment kulengedwa pulogalamu. Kuonetsetsa wina kuchuluka kwa nthawi maphunziro. Osiyana Employment osiyana kokoka, kuwonjezera monga cardio kapena anati yoga. Kuti, musataye katundu kwambiri.
3. Mvetserani thupi lanu. Ndi mavuto kwambiri kwa oyamba - kwambiri katundu. Kuonetsetsa kuti thupi ndi wokonzeka kuchita khama kwambiri thupi, ndiyeno kokha kuonjezera izo. Muziganizira minofu amene akufunika. Ndipo nthawi yochuluka pa Zochita anthu ofunika phunziro awo.

Chitani "thabwa"

Ndi Cholinga limbitsani manja, woimbayo. Kumawonjezera wolimba wa thupi m'munsi. Kosavuta njira:

• kugona m'mimba mwako;
• mikono wopindidwa pa elbows ya;
• mawondo apamwala pansi;
• pang'onopang'ono anadula m'chiuno kuchokera pansi, kupumula sokosi pansi;
• kugwira udindo masekondi 5.

Embodiments wa: mikono anawonjezera (monga Kankhani akuluakulu).

Chotero yosalekerera kulimbitsa thupi amatchedwanso "waulesi olimba." Nyumba oyamba ndi mwayi wawukulu kukwaniritsa zotsatira ankafunila chotero kupewa zoipa ndi kupereka katundu yunifolomu pa minofu.

Chitani "Chitsulo"

Izo umalimbana minofu pakati pamodzi msana. Akufotokozera kake bwino kugwirizana ndi kaimidwe. Kosavuta njira:

• kugona m'mimba mwako;
• manja kutsogolo;
• onse kuchokera pansi mkono ndi kumanzere mwendo;
• kugwira udindo masekondi 5. Bwerezani nthawi 5. Ndiye kusintha dzanja ndi mwendo.

Chimake: Vulani pansi pa nthawi yomweyo mikono, chifuwa ndi miyendo.

Mbali mwendo zokwera

olimba bwino? Nyumba oyamba mukhoza kusankha opepuka Baibulo ambiri maseŵerowo. Njirayi ndi othandiza kwambiri m'chiuno ndi m'chiuno. Kosavuta njira:

• kwala mbali lake lamanja, dzanja ndichotse pa chigongono;
• mwendo lake lamanzere kukweza. Kodi kupinda mwendo pa bondo;
• kugwira udindo masekondi 5. Bwerezani mbali zina 5.

Embodiments: kudalira mkono wotambasula, ndi zina zoti komanso.

anyonyomala

Pakuti woyamba ndi Lite Baibulo la chikhalidwe KUKHALA akuluakulu. Home olimba oyamba ndi mwayi wawukulu kulimbikitsa atolankhani. Chitani lolunjika pa minofu ya thupi m'munsi. Zochita zothandiza kulimbikitsa bondo Mitsemphayi. Muyenera kuchita mpando kapena benchi. Kosavuta njira:

• kudzongoka;
• manja apangidwe pachifuwa pake;
• mapazi - phewa-m'lifupi okha;
• kuchita kumamyata pa mpando, kumbuyo ake kukhala molunjika;
• kukwera popanda kugwiritsa ntchito manja ake;
• kubwereza kasanu 5.

Chimake: manja pamaso pake, mwinamwake achite mwanjira yomweyo.

pushups

Good manja maphunziro minofu, chifuwa, mapewa ndi kumbuyo. Kosavuta njira:

• kutenga kutsindika akunama;
• manja pang'ono onse kuposa m'lifupi phewa;
• kwezani thupi, kuwongola manja;
• mawondo mbamuikha pansi;
• kubwereza kasanu 5.

Chimake ngati zovuta kuchita pushups pansi, ndiye kudalira benchi.

nsonga Lothandiza oyamba

• Njira kwa maphunziro kwambiri: musaphonye makalasi. Zonse ndi zonse ntchito - ichi ndi olimba. Kwa amayi amene akufuna kuonda, izi ndi zofunika kwambiri.
• Konzani nthawi maphunziro pasadakhale. Free olimba si chochitira kuchita anamenyedwa ndi Abiti ndi Abiti makalasi chifukwa cha maganizo oipa.
• Pewani overloads zosafunika. Overtraining kungachititse chakuti ntchito adzakhala ndichepe zokolola.
• Pitirizani kumwa boma. Thupi limafuna bwinobwino mtengo wa madzi.
• Kumbukirani kuti popanda kudya pang'ono makalasi dieters patenga nthawi zambiri.
• Pitirizani kuphunzira tsikulo. Analemba tsiku ndi nthawi ya ntchito; dongosolo maphunziro ndi ntchito. Mukhoza imodzi kulemba mu zakudya wake, kulemera kwa thupi. Izi adzalola kuti tisanthule zotsatira.
• Imfa ogwira kulemera muyenera chakudya chamagulu. Musakhale pa chakudya zakudya mkulu-kalori. Kuchotsa mbali ndi mimba, Komanso mukhoza n'kudziphatika kwa mapuloteni zakudya. Imalimbikitsa mofulumira kuwonda pafupipafupi feedings yaing'ono.
• Zochita zimagwiridwa zonse, pang'onopang'ono kuwonjezera wakewo ndi maphunziro nthawi. Kulimbitsa thupi zochangamutsa kuyamba kwa mphindi 10. Kuti monga mwa Zochita zake zochangamutsa kwa malo. Kayendedwe anachita mu woyenda pang'onopang'ono. Alikuwotha moto mpaka kumawonjezera magazi, omwe kwambiri kumawonjezera mphamvu ya maphunziro. Cardio imathandizira pa ndondomeko ya kuonda, monga iwo maphunziro.

thupi lonse mofulumira Amasintha kuti maphunziro. Chinthu chachikulu - kusamuka choyamba. Ndiyeno inu mosavuta kukwaniritsa chimene mukufuna. Kuchotsa mbali vuto, gait olemera ndi kaimidwe yonyansa. Kunyumba, chinkhoswe mu nthawi aliwonse apadera. Chinthu chachikulu ndi kubweretsa inu kalasi zosangalatsa. Ngati n'kotheka pitani pa phazi, kukwera pansi cham'mwamba. Izi adzapulumutsa nthawi maphunziro akhale wabwino "kuvala" makalasi. Kwambiri zotsatira zabwino adzalola kukwaniritsa olimba. Home (kwa kuwonda) kwa oyamba ndi mwayi wawukulu kuti mu mawonekedwe.