Gawo.1
Kukhala ndi chokoleti-ngati paketi eyiti abs ndiye cholinga chachikulu cha akatswiri ambiri olimbitsa thupi.Msewuwu ndi wopinga komanso wautali.Panthawi yolimbitsa thupi, simuyenera kumangokhalira kumamatira, komanso samalani ndi zina, kuti pamapeto pake mutha kupeza chokoleti abs!
Ndiyenera kusamala chiyani ndikamalimbitsa minofu ya m'mimba?
1
Samalani pafupipafupi maphunziro, musamachite tsiku lililonse
Malingana ngati minofu ya m'mimba imatha kusonkhezeredwa nthawi zonse, zotsatira za maphunziro a minofu zidzakhala zabwino kwambiri.Palibe chifukwa chochitira masewera olimbitsa thupi tsiku lililonse.Muthaphunzitsani tsiku lina lililonse, kotero kuti minofu ya m'mimba ikhale ndi nthawi yokwanira yopuma komanso ikule bwino.
2
Kulimba kuyenera kukhala pang'onopang'ono
Kumayambiriro kwa masewera olimbitsa thupi a m'mimba, ziribe kanthu kuchuluka kwa magulu kapena nthawi zambiri, ziyenera kukhala kuwonjezeka kwapang'onopang'ono kuzungulira, osati kuwonjezeka kwakukulu panthawi imodzi, zomwe zimakhala zosavuta kuwononga thupi, zomwezo. imagwiranso ntchito ku ziwalo zina za thupi.
3
Gwiritsani ntchito nthawi yolimbitsa thupi limodzi
Nthawi zambiri, nthawi yochita masewera olimbitsa thupi m'mimba iliyonse ndi mphindi 20-30, ndipo mutha kusankha kuchita pambuyo pomaliza maphunziro a aerobic kapena kutha kwa gulu lalikulu la minofu.Ophunzitsa omwe akufunika kulimbikitsa minofu ya m'mimba mwachangu amatha kutenga nthawi yokha kuti aphunzire.
4
Ubwino ndi wabwino kuposa kuchuluka
Anthu ena amadziikira okha nambala yokhazikika ndi chiwerengero cha seti, ndipo mayendedwe awo amayamba kukhala osakhazikika akatopa pambuyo pake.Ndipotu, muyezo wa kayendetsedwe kake ndi wofunika kwambiri kuposa kuchuluka kwake.
Ngati simusamala za khalidwe la masewera olimbitsa thupi, ndiye kuti mumangotsatira pafupipafupi komanso kuthamanga kwa masewera olimbitsa thupi, ngakhale mutachita zambiri, zotsatira zake zidzasokonezedwa.Kusuntha kwapamwamba kumafuna kuti minofu ya m'mimba ikhalebe yolimba panthawi yonseyi.
5
Wonjezerani mphamvu moyenera
Mukamachita masewera olimbitsa thupi a m'mimba, mutha kuwonjezera kulemera, kuchuluka kwa magulu, kuchuluka kwa magulu, kapena kufupikitsa nthawi yopuma pakati pamagulu pamene thupi limagwirizana ndi zochitika izi, ndikuchita masewera olimbitsa thupi a m'mimba kuti muteteze mimba. minofu kuchokera kuzolowera.
6
Maphunziro ayenera kukhala athunthu
Pochita masewera olimbitsa thupi a m'mimba, musamangophunzitsa gawo la minofu ya m'mimba.Ndi minofu yam'mimba yam'mimba komanso yapamimba monga rectus abdominis, obliques akunja, obliques amkati, ndi transversus abdominis.Minofu yapamwamba komanso yakuya iyenera kugwiritsidwa ntchito kuti minofu ya m'mimba yomwe ikugwiritsidwa ntchito ikhale yokongola komanso yangwiro.
7
Zochita zolimbitsa thupi sizinganyalanyazidwe
M'malo mwake, mosasamala kanthu za maphunziro olimbitsa thupi, muyenera kuchita masewera olimbitsa thupi okwanira.Kuwotcha sikungangothandiza kuteteza kupsinjika kwa minofu, komanso kumapangitsa kuti minofu ikhale yofulumira ndikulowa muzochita zolimbitsa thupi, zomwe zimapangitsa kuti ntchitoyo ikhale yabwino.
8
Zakudya zopatsa thanzi
Pochita masewera olimbitsa thupi a m'mimba, pewani zakudya zokazinga, zamafuta, ndi mowa;pewani kudya mopitirira muyeso, kudya zipatso ndi ndiwo zamasamba zambiri, zakudya zomanga thupi zomanga thupi ndi minyewa, kuti mukhale ndi thanzi labwino, momwemonso ziwalo zina za thupi.
9
Anthu onenepa akulangizidwa kuti achepetse mafuta poyamba
Ngati ndinu onenepa kwambiri, mafuta ochulukirapo m'mimba mwanu amaphimba minofu ya m'mimba.Mwachitsanzo, minofu ya omenyana ndi sumo imakhala yotukuka kwambiri kuposa munthu wamba, koma siiwoneka chifukwa cha kuchuluka kwa mafuta.Kuonjezera apo, ngati muli ndi mafuta ambiri a m'mimba, mudzakhala olemera kwambiri, ndipo simungathe kuphunzitsa minofu ya m'mimba.
Choncho, anthu omwe ali ndi mafuta ambiri a m'mimba ayenera kuchita masewera olimbitsa thupi kuti achotse mafuta ambiri a m'mimba asanayambe kuchita masewera olimbitsa thupi a m'mimba, kapena zonse ziwiri.Izi zotchedwa munthu onenepa kwambiri, muyezo ndi kuti kuchuluka kwa mafuta m'thupi ndi apamwamba kuposa 15%, mafuta amtunduwu adzaphimba minofu ya m'mimba yomwe yaphunzitsidwa, kotero muyenera kutaya mafuta musanaphunzitse minofu ya m'mimba.
Pambuyo powerenga nkhaniyi, kodi mwapeza mfundo izi?
