Yesetsani kuchita makina abwino. Zochita masewera olimbitsa thupi

Aliyense akufuna kuoneka wokongola poyambira nyengo yachilimwe. Ndichifukwa chake maphunziro a makina ndi ofunikira kwambiri. Zochita zabwino kwambiri kwa olemba mabuku angathe kuchitidwa pakhomo kapena pakhomo poyang'aniridwa ndi aphunzitsi.

Malingaliro a ambiri, njira yotsirizayi panthawi yoyamba yokonzekera ndi yabwino kwambiri. Katswiriyo adzakuthandizani kusankha zochita zabwino kwambiri za minofu .

Mfundo yoyamba yopambana

Kodi chofunika kwambiri kwa iwo omwe akufuna kupeza mkaka wabwino, kulemera? Izi zikhoza kupindula mwa kutsatira mfundo zoyenera kudya ndi kuchita masewera olimbitsa thupi ochepetsera kulemera kwa thupi (aerobics, masewero m'madzi, etc.) kapena kuchita nawo oyimilira muholo. Pothandizidwa ndi zochita zoterezi, mafuta owonjezera amachotsedwa kumbali ndi pamimba.

Zipangizo zachikazi

Zimakhala zovuta kwambiri kuti akazi athe kupititsa patsogolo makina osindikizira, makamaka mbali yake ya pansi. Izi zimachokera ku thupi la thupi la minofu ya thupi. Azimayi omwe ali m'mimba mwa m'mimba, mafuta ambiri amatha kunyamula mwanayo pa nthawi yomwe ali ndi mimba, choncho otchedwa cubes sagwiritsanso ntchito pamimba. Kawirikawiri, othamanga amapindula izi kudyetsa zakudya ndikuwonjezeka kugwira ntchito kwa milungu ingapo mpikisano usanayambe, komanso kupanga munthu wina, ntchito zabwino kwambiri zofalitsa.

Amene amachita maseŵera osagwira ntchito, ndi okwanira kuti mimba ikhale yotetezeka komanso yabwino chifukwa chokhazikitsa minofu. Panthawi yophunzitsidwa, chinthu chachikulu sichiyenera kudzimvera chisoni, koma nthawi yomweyo musagwire ntchito mopitirira malire. Ndikofunika kusankha masewero olimbitsa thupi kuti mukhale ndi makina abwino, omwe ndi abwino kwa inu okha.

Kodi mungakonzekere bwanji phunziroli?

Ndikofunika kuti musadye musanayambe ntchitoyi. Chakudya chomaliza chiyenera kukhala pasanathe maola awiri musanayambe masewera olimbitsa thupi, koma simungathe kuchita zinthu zopanda kanthu. Ngati munthu adya bwino asanayambe kuphunzitsidwa, pa nthawi yochita masewera olimbitsa thupi chifukwa cha mimba yochuluka, sikungatheke kuchita masewera olimbitsa thupi, kubwerera kudzafooka.

Mphindi 30 musanayambe gawoli, mutha kumwa zakumwa zapadera (masewera) kapena mugamu wa tiyi wamphamvu, wabwino kwambiri. Kuwonjezera minofu minozi idadya phuloteni.

Pambuyo pa maphunziro, sichiloledwa kale kuposa maola awiri, madziwo ayenera kuchepetsedwa (mungathe kutsuka pakamwa panu).

Ndikofunika kuti mukhale otentha. Minofu iyenera kukhala yotentha kwambiri. Ngati kulemera ndiko malo oyamba, ndiye musanayambe kuchita masewera olimbitsa thupi, muyenera kuchita aerobics. Mungathe kupotoza njinga yamoto, khalani ngati njira kapena mungopanga jekeseni.

Kodi mungachite bwanji zolimbitsa thupi?

Mukamachita masewera olimbitsa thupi, nkofunika kuti musagwirane manja kumbuyo kumutu. Muyenera kuyika manja anu kumbuyo kwanu, ndikugwiritsani ntchito zala zanu . Pa nthawi yokweza thupi, ndikofunika kumverera kumbuyo kumbuyo. Ndiponso, simungathe kuchepetsa mphutsi zanu. Akufunika kuti abzalidwe m'mbali. Ngati simukutsatira malamulowa, katunduyo pa nthawi yochita masewera olimbitsa thupi ndi wotsika kwambiri.

Maphunziro amachitika kawiri kawiri. Mukhoza kuchita zambiri, koma osacheperapo, chifukwa zatsimikiziridwa kuti ntchito yochitira makina abwino ndi njira zocheperako sizigwira ntchito, monga kuchita nthawi yaitali (chifukwa cha kutopa).

Chiwerengero cha kubwereza kwa masewero olimbitsa thupi sayenera kukhala osachepera 10-25. Ochita masewera olimbitsa thupi amalimbikitsa kuti achite masewero olimbitsa thupi mpaka atsimikizire kuti kubwereza komaliza kungatheke pokhapokha ngati akufuna .

Maphunziro akhoza kuchitika tsiku lililonse, koma zotsatira zabwino ndizofunikira masiku ena ndi masewera olimbitsa thupi ndi masiku omwe masewero a 1-2 amachitika pamakina osindikizira nthawi ya masewera olimbitsa (m'mawa). Chifukwa cha kusinthana koteroko, pamakhala pang'onopang'ono pamimba pamimba, yomwe nthawi imodzi sinawalole kuti ayambe kumasuka, nthawi zonse akugwiritsira ntchito, koma osati kuwonjezera.

Kuti tipeze zotsatira zabwino komanso kuti tisamavulaze thupi, nkofunika kufufuza kupuma. Pa katundu - kutaya minofu - muyenera kupanga mpweya wochepa wa pakamwa, ndipo pamene mukusangalala, mumapuma pang'onopang'ono ndi mphuno yanu.

Zochita 10 zapamwamba za zofalitsa

1. Ugone pansi, ikani manja anu pambali. Potsamira pamapewa ndi zidendene, tukutsani thupi mmwamba ndipo pokhapokha kupanikiza minofu ya osindikizira kukhalabe pamtundu umenewu kwa nthawi yaitali. Ndikofunika kuonetsetsa kuti nyumba zotsalira zimakhala pamalo otsogola ndi apamwamba kwambiri kuchokera pansi.
2. Kwezani manja anu kumbali, miyendo ikugwada pamadzulo. Kwezani mapirawo momwe mungathere kuchokera pansi. Kwezani miyendo yanu ndikugudubuza bondo lanu, kenako mubwerere ku malo ake oyambirira.
3. Mikono imasudzulidwa kumbali, phazi lamanja ndi lolunjika, mwendo wakumanzere wagwidwa pa bondo. Ikani chitende cha kumanzere kumanzere komwe. Kwezani phazi lanu lamanja 90 madigiri ndipo pang'onopang'ono mukhale pansi. Bwerezani ndi phazi lamanzere.
4. Kugona kumbuyo kwake kuti akweze mawondo ake akuwerama pa mawondo ndi kuwakokera pachifuwa pake, akukweza pamutu pake, mapewa, mapewa. Pambuyo kugwedezeka, sungani ndi kumasuka pamalo oyamba. Manja ayenera kuvulazidwa kumbuyo kwa mutu.
5. Manja kumbuyo kwa mutu, miyendo inagwada pamabondo ndi kusudzulana. Kusamalira mapazi. Kwezani mwendo wakumanja ndi kukokera mbali ya kumanzere ku bondo, ndikukweza mutu, mapewa ndi mapewa. Chitani chomwecho ndi phazi lamanzere ndi lamanja.
6. Lembani kumbuyo kwanu ndi kuwoloka miyendo yanu yolunjika. Mikono yowongoka imalimbikitsa ndikupangira zokopazo. Ikani pansi ndi mutu. Kwezani manja ndi miyendo nthawi yomweyo ndikuwapititsa kumanja. Kutsika. Bwerezani ntchitoyi kumanzere.
7. Kwezani miyendo yolunjika 90 madigiri, ndiyeno nkuchepetsanso.
8. Kwezani manja anu kumbali, kwezani miyendo yanu ndi madigiri 90 ndi kuchepetsa pang'ono. Pang'onopang'ono kuchepetsa ndi kukweza mikono ndi miyendo.
9. Khalani pazinayi zonse. Sungani msana wanu molunjika. Kwezani bondo ndikuwerama paondo, ndikutsitsa, ndikuyesera kuti mufike pachifuwa. Pangani njira zingapo ndi phazi lililonse.
10. Khalani pa matako anu ndipo tambasulani manja anu kumbali. Sungani msana wanu molunjika, tembenuzani chotsala kumanja, ndipo mwamsanga kumanzere.

Zochita zabwino kwambiri pa makina apansi akunyamula miyendo yolunjika kuchokera ku malo osavuta ndi kuwachotsa pambali. Kubwereza machitidwe oterowo ndi kofunikira mu njira zitatu, osachepera 12 kubwereza mbali iliyonse.

Zochita zambiri

Zochita zabwino kwambiri pazofalitsa ndi "njinga". Kukhazikitsidwa kwake kumayamba ndi mphindi imodzi, pang'onopang'ono kumawonjezera nthawi mpaka 10-15.

Ntchitoyi imatchedwanso kuti ndibwino kuti munthu awonongeke. Pankhaniyi, imachitika m'njira ziwiri. Yambani ndi 2-3 mphindi patsiku ndipo pang'onopang'ono mubweretse nthawi ya theka la ora. Chitani mofulumira mosiyana. Choyamba pang'onopang'ono, kenako pang'onopang'ono ikufulumizitsa, kumatsogolera mofulumira kwambiri, kenaka kumachepetsanso kayendetsedwe kake, kuyesa kumapeto kwa phunziro kuti asokoneze "pedals" pang'onopang'ono ngati n'kotheka kwa mphindi zingapo.

Zizindikiro za zotsatira zabwino

Kuti mukhale ndi zotsatirapo zazikulu, mukhoza kuyamba pang'onopang'ono mavuto ena mu ntchito yanu. Izi zikhoza kuchitidwa ndi zolemera, kuonjezera chiwerengero cha kubwereza kapena njira, kuchepetsa nthawi yopumula pakati pa njira (sabata iliyonse, ndiyeno masiku awiri onse kuchotsa kwa mphindi zisanu) ndi kuchepetsanso kayendetsedwe kake.

Kodi mungatani kuti pang'onopang'ono musinthe?

Njira yochepetsedwa yochepetsera ndi imodzi mwa njira zothandiza kwambiri. Ndikofunika kuchita masewerowa mofulumira, kenako bwererani pamalo oyambira pang'onopang'ono. Kubwerera ku malo oyambira kumayamba ndi masekondi 3-4 ndipo pang'onopang'ono kumafikira 10. Ntchitoyi ndi yovuta, kotero aphunzitsi akuwalangiza kuti asamachitire nkhanza.

Ngati malamulo a masewera olimbitsa thupi sakuwoneka, mukhoza kuthyola kapena kukoka minofu. Matendawa ndi opweteka kwambiri ndipo amafunika nthawi yowonjezera, yomwe imatulutsa nthawi yophunzitsira.