Gawo .1
Anthu ambiri adangolowa kumene kumasewera olimbitsa thupi
Palibe maphunziro apadera
Njira yeniyeni yolimbitsa thupi sidziwika bwino
Mutha kuchita "mwakhungu" pamayendedwe a anthu ena
Ndipotu, maphunziro ali ndi ndondomeko yonse ya machitidwe
Tsatirani ndondomeko yophunzitsira kuchita masewera olimbitsa thupi
Kotero kuti mutha kupeza kawiri zotsatira ndi theka la khama
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Kukonzekera
- § Sankhani zovala zoyenera
Chikwama cha masewera olimbitsa thupi chiyenera kubweretsa zinthu zambiri, zovala zoyenera zamasewera ndi nsapato, zovala zamkati zoyera, matawulo, slippers, shampo la shawa, mahedifoni, maloko a kabati!Kwa amayi, zovala zamkati zamasewera siziyenera kuyiwalika.Chonde bweretsani zida zodzitetezera zophunzitsira zolemetsa kwambiri.
- § Konzani mndandanda wa nyimbo zamphamvu zomwe mumakonda pasadakhale
Ndi bwino kusankha playlists ochepa oyenera maphunziro musanachite masewera olimbitsa thupi.Ndi bwino kupeza ena othamanga nyimbo.Sikuti nyimbo zimangoperekedwa pochita masewera olimbitsa thupi, zimathanso kukulitsa luso lanu.
- § Bweretsani mphamvu ndi chinyezi pasadakhale
Osachepera mphindi 30 musanachite masewera olimbitsa thupi, muyenera kuwonjezera chakudya pang'ono moyenera, chomwe chingakupangitseni kumva bwino panthawi yolimbitsa thupi ndikupewa zoopsa monga kutsika kwa shuga m'magazi.
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Konzekera
- § Mosasamala kanthu za maphunziro aliwonse, muyenera kutenthetsa musanachite masewera olimbitsa thupi.Kutenthetsa pasadakhale kungathe kusuntha minofu ndi mfundo za ziwalo zonse za thupi kuti zikhale ndi mafuta okwanira otenthetsa, kotero kuti minofu imagwira bwino kwambiri, komanso imathandizira kuti magazi asamayende bwino kuti asavulale panthawi yochita masewera olimbitsa thupi.
- § Kuchita masewera olimbitsa thupi sikutenga nthawi:
1) Kuchita masewera olimbitsa thupi pang'ono kwa mphindi 5 mpaka 10 kuti muchepetse thukuta.
2) Ngati pali maphunziro a mphamvu tsiku limenelo, pambuyo pa kutentha kwa aerobic, chitani masewera olimbitsa thupi ochepa ndi zolemetsa zopepuka kuti mupitirize kutenthetsa minofu ndi mfundo za thupi.
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Yambani Maphunziro
Mapulogalamu olimbitsa thupi amagawidwa kukhala masewera olimbitsa thupi komanso masewera olimbitsa thupi.Ndi bwino kuti anaerobic choyamba ndiyeno aerobic, chifukwa mphamvu kuphunzitsa ndi zambiri thupi wovuta.Kuphatikiza apo, malinga ndi zolinga zosiyanasiyana zophunzitsira, kugawa nthawi ndi zinthu zophunzitsira ndizosiyana.Ndi bwino kuchita masewera olimbitsa thupi 3-4 pa sabata.
- § Kwa anthu omwe akufuna kutaya mafuta
Kuchita masewera olimbitsa thupi kuyenera kuwerengera 70% ya nthawi yonse.Kuthamanga, kupalasa njinga, kudumpha chingwe, kupalasa, ndi zina zotero ndizo zikuluzikulu.Mukamachita masewera olimbitsa thupi, samalani ndi kupuma mofanana osati mothamanga kwambiri.Ndibwino kuti nthawi yonseyi ndi mphindi 30-40, ndipo mukhoza kuyesa zipangizo zosiyanasiyana.
Kuchita masewera olimbitsa thupi kuyenera kuwerengera 30% ya nthawi yonse.Maphunziro a zida ayenera kugwiritsidwa ntchito makamaka.Gwiritsani ntchito njira yolondola yoyenda ndi kukangana kwa minofu.Kulemera kumatha kukhala kopepuka, ndipo kuchuluka kwa kubwereza kuyenera kuyendetsedwa pakati pa 12-15 nthawi.Ndi bwino kuganizira zokhudza zonse maphunziro.
- § Kwa anthu amene akufuna kupeza minofu
Kuchita masewera olimbitsa thupi kwa anaerobic kuyenera kuwerengera 80% ya nthawi yonse.Maphunziro a mphamvu ndiye cholinga chachikulu.Muyezo wamayendedwe ndi mphamvu yoyenera ya minofu iyenera kuphunzitsidwa bwino.Kulemera kwake kungakhale kolemera.Sankhani mayendedwe 4-6 pagawo lililonse la thupi, magulu 3-5, nthawi 8-12.
Kuchita masewera olimbitsa thupi kuyenera kuwerengera 20% ya nthawi yonse, makamaka ngati kuthamanga, kupalasa njinga, kuyenda, ndi zina zotero, koma moyenerera kuonjezera liwiro ndi kuchepetsa nthawi ya aerobic, mphindi 20 ndizoyenera.Ngati sebum si mkulu, kuchita aerobics kawiri pa sabata.
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Total Training Tine
Mosasamala kanthu kuti ndikupeza minofu kapena kutaya mafuta, nthawi yabwino yophunzitsira oyamba kumene ndi ola limodzi.Ndi kuwonjezeka kwa kayendetsedwe ka kayendetsedwe kake ndi mphamvu, nthawi imatha kusinthidwa pang'ono, koma ndibwino kuti musapitirire maola awiri.Nthawi yopuma pakati pa magulu awiri ophunzitsira sayenera kupitirira masekondi 90.
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Kuonjezera Madzi Panthawi Yolimbitsa Thupi
Kutuluka thukuta panthawi yochita masewera olimbitsa thupi kumapangitsa thupi kutaya madzi ambiri.Panthawi imeneyi, mukhoza kuwonjezera madzi pang'ono kangapo panthawi yopuma.Musamamwe mowa kwambiri panthawi imodzi kuti mupewe kusapeza bwino.Ngati mutopa, mutha kuwonjezera shuga kapena zakumwa zina zamasewera.
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Kutambasula pambuyo pa Workout
Kutambasula pambuyo pochita masewera olimbitsa thupi n'kofunika mofanana ndi kutentha thupi musanachite masewera olimbitsa thupi.Sizingangopanga mizere yabwino ya minofu, komanso kupewa kuvulala komwe kumachitika chifukwa cha kuuma kwa minofu ndi kuwawa pambuyo pochita masewera olimbitsa thupi.Kutambasula mosasunthika ndiyo njira yayikulu.Nthawi yotambasula ndi pafupifupi mphindi 10..
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Sambani Mukamaliza Kulimbitsa Thupi
Kulimbitsa thupi kumakonda kutuluka thukuta kwambiri;anthu ambiri amafuna kusamba madzi ozizira akamaliza maphunziro.Ngakhale akatswiri ambiri olimba ntchito osambira ozizira kuchepetsa kutupa thupi, ndi osavomerezeka kwa anthu wamba (otsika maphunziro mwamphamvu) ndi njira imeneyi, osauka kumvetsa nthawi ndi kutentha si zoipa kuti achire, komanso zimakhudza kufalitsidwa kwa magazi, chifukwa kusakwanira kwa magazi ku ubongo, mtima ndi mbali zina, zomwe zimayambitsa chizungulire, kufooka ndi zizindikiro zina.
Komanso, pali kusiyana kwa kutentha m'nyengo yozizira.Ndibwino kuti mupumule kwa mphindi 30 mutatha maphunziro, ndipo thupi litabwerera ku boma lisanayambe maphunziro, muzisamba ndi kutentha kwa madzi pafupi ndi kutentha kwa thupi.
