Galimoto malo kuonda kunyumba: angati zopatsa mphamvu mukhoza kuwotcha?

Aliyense amene ayamba kusintha khalidwe lawo kuti kuyan'ana zakudya thupi, panthawi ina akuganiza: "Kodi kuthamanga pa malopo kwa inu?". Lokha akuthamanga - ichi ndi chimodzi mwa zinthu zabwino thupi kuti kukhala opirira, amapereka thanzi ndi wokongola, ang'ono mawonekedwe thupi. Chitani "akuthamanga mu malo" uniformly imangolongeza minofu zonse za thupi ndi sikutanthauza zida aliyense mtengo. Ndipo ntchito zake undoubted ndi maganizo abwino.

Koma mmodzi yekha kuthamanga pa malopo sanapereke inu thupi wochepa. kuwonda ndi% 30 okha zimadalira womberani. Otsala 70% a zakudya. Ngati mulibe kutsatira osachepera malamulo zofunika azidya chakudya, ndiye akuthamanga malo adzakhala basi Kuwonjezera zabwino, osati kwambiri.

"Prohindiada, kapena kuthamanga pa malopo": a ubwino thupi

Impact ndidutse mu malo ngati amathamanga wamba. Panthawi imeneyi, minofu kupeza lililonse limatisokoneza si zoopsa thupi. Pali Phunzitsani ndi kukhala nkhawa kwa mtima ndi magazi zotengera, komanso dongosolo minofu ndi mafupa. Zimenezi kupirira ndi bwino njira kagayidwe kachakudya. Akuthamanga malo ikukhudza ntchito pafupifupi onse magulu minofu. Mosakayikira, kaimidwe zolimbitsa thupi ili, yekha amapeza bwino.

Pamene akuthamanga mu mphamvu malo yaikulu pa mlingo wa zopatsa mphamvu 100 kwa mphindi 15-20. Pamene kuthamanga mosalekeza kwa ola limodzi, akhoza kutentha kwa zopatsa mphamvu 280 (pafupifupi anthu kulemera - 58-60 kg). Ndi yogwira kukweza miyendo ndadya kwambiri. Kuthamanga kwambiri likamatenthetsa thupi, amene amafuna ndalama zina. Choncho, thupi uyamba mphamvu izi kwa mafuta.

Kuonjezera katundu, n'zotheka ntchito weighting mwendo dumbbell dzanja, kusintha tempo ndi kayendedwe ka gulu. Pamene akuthamanga pa malopo akuyamba mwachangu thukuta, amene amachotsa ku poizoni thupi ndi mankhwala zinyalala.

Akuthamanga pa malopo chimakupangitsani inu mwachangu kupuma, ndipo oxygenates thupi lonse. thupi zikomo kudya ntchito kwambiri.

kuthekera kuchita masewera olimbitsa thupi

akazi ambiri amaopa kuti tizithamanga pa paki kapena monga mumsewu, kotero akuthamanga malo kuwonda ndi otetezeka zina. Komanso, mulibe kukatenga zovala iliyonse kusintha kwa nyengo. Musaphwanye kuyang'ana chipinda chapadera kuthamanga pa malo akhoza kukhala kunyumba. Chinthu chokha chimene inu muyenera kulipira kwambiri chidwi - ndi kusankha nsapato yake kupewa kuvulala zimfundo ndi.

zolakwa

Ochiritsira kuthamanga pakufunika yopingasa chigawo, zomwe zimachititsa kulemedwa kwambiri. M'malo mwake, kuthamanga mu malo zachitika pa kwathunthu lathyathyathya pamwamba, omwe amachepetsa katundu. Ambiri mofulumira kwambiri amatopa chongosangalatsa ndi chongosangalatsa.

Kuwonjezera pamenepa, ntchito yonseyi, katundu waukulu imagwera pa ng'ombe, chimene chikutanthauza kuti zikukangalika osauka. Koma ndi kovuta dera, kotero kuti iwo kukhala, Pakufunika nthawi yayitali.

Sinthani kuipa mu ubwino

Kuonjezera katundu, kapena kusintha mmene iye, nthawi zambiri zofunika kusintha mayendedwe a mothamanga. Akhala akugwira kutembenukira kukweza zidendene, mawondo, miyendo alipo. Komanso, ndi zofunika kugwiritsa ntchito weighting kwa mapazi, kuchita masewera olimbitsa, "akuthamanga mu malo". Milingo nthawi yomweyo udzakhala kwambiri.

Ndi wonyong'onya nkhondo mosavuta. Kungowonjezera zolimbikitsa nyimbo, masewero olimbitsa thupi ndipo nthawi yomweyo amakhala owala. Mukhoza kuonera TV, mafilimu (mwachitsanzo, "Prohindiada, kapena kuthamanga pa malopo"), zolemba nkhani khalidwe maphunziro pa khonde (kuwonjezera mpweya wabwino), ndi zina zambiri.

Inu mukhoza kuwonjezera kokoka kwambiri pa chitukuko cha magulu ena minofu. Izi adzalola kutaya zopatsa mphamvu zambiri.

Iwo ayenera kupeza chilimbikitso yabwino kuyamba nthawi zonse ndi maganizo abwino, ndi thupi lanu lidzayamba kusandulika kwa bwino.

Njira 'amachitira akuthamanga malo "

Slimming kunyumba udzakhala wokwanira kuti agwire kuthamanga mu malo kwa mphindi 20-30. Ndiye inu mukhoza kupita Mwachitsanzo, kokoka m'mimba.

Phunzirani kuthamanga pa Intaneti si zovuta. Imirirani khoma, mapendekeredwe pang'ono patsogolo, m'mbuyo, ikhala mosabisa, ndipo atolankhani ndi retracted. Kuyika manja ake pa khoma ndipo anayamba alternately kukweza ndi miyendo m'munsi, kupinda iwo pa mawondo. Kumbukirani kuti mutha kulungamitsa maondo "mpaka kudina." Choncho, ife akugwira ntchito pa malo olondola a thupi - pang'ono kuweramira kutsogolo. Ngati ife zaprokinem iyo, katundu adzakhala umasamutsidwa ku mafupa m'chiuno, koma ndi zoipa. Mukakhala kuphunzira kuthamanga ndi otsetsereka olondola a thupi, mukhoza chitani ulamuliro wa ntchito phazi.

Mapazi ayenera nthawi zonse mokoma Vulani pansi. Anafika bwino patsogolo pa phazi. Ngati iwe kudumphira pa zala zako, ndiye kuyambiransoko ng'ombe. Ndipo musaiwale chinthu chimodzi - simungathe kuomba ndi zidendene zake pansi kuti pali magulu. Tiyerekeze kuti mwana akugona mu chipinda pafupi ndi inu akuwopa kukamuutsa.

Zambiri kuthamanga popanda kudumpha: phazi ayenera kuyikidwa ndi chidendene pa sock. Yesani Njira mapazi ake mwamsanga, popanda kubweretsa maondo pamwamba zikufanana ndi pansi. M'mimba anakoka, ndi nyumba ndi manja molunjika kapena wopindidwa pa elbows ndi pafupi thupi, kapena pa yachibadwa mothamanga.

Zambiri kuthamanga ndi Anakweranso: mapazi kukhudza pansi chokha Chipilala phazi. Nkomwe oputilas phazi pansi, pomwepo ndilumphepo ndi miyendo yanga. Sayenera kukakamizidwa kuti unbend iwo. Iwo ayenera pang'ono akunga mu gululi. Adzateteza wanu m'munsi kumbuyo zolimba atolankhani.

Yoyenda mothamanga. M'malo mwake, monga kumuchotsa m'chingalawa. Mwachitsanzo, mukhoza kuthamanga kwa mpanda wina ndi mzake. kalembedwe zimathandiza kuwotcha zopatsa mphamvu, chifukwa pamene kutembenukira kapena cornering ndi adamulowetsa ambiri minofu.

Amene minofu akugwira ntchito

Monga tanena kale, nthawi Margolis Wheel zikukangalika osauka ng'ombe minofu. Akuthamanga pa malopo kuonda kunyumba bwino bwino. Izi zimathandiza mtsogolo mosavuta kuchita kudumpha, amayenda mtunda wautali ndi kuthamanga pa phazi.

Komanso anayamba quadriceps. Minofu imeneyi ndi udindo wokhazikika ndi kupirira. Ndi chifukwa iwo kuti thupi mukhoza kuima ndi kuyenda.

Nthawi amathamanga kunyumba

Mu masiku a maphunziro mphamvu akhoza anakonza akuthamanga malo kuonda kunyumba kwa mphindi 20-30. N'zotheka m'malo Zochita m'mawa.

Pa masiku ena, mungagwiritse ntchito imeneyi kuthamanga pa malopo. Ndi angati zopatsa mphamvu nazitentha pa nthawi yomweyo, zimadalira m'mene inu kuchita. Choyamba, zochangamutsa imagwiridwa (yachibadwa kuyenda), kenako Mphindi 2 mofulumira taphunzira athamangadi 1 - kudumpha, ndi 2 - reductive pang'onopang'ono kuthamanga kwanuko. Yotsirizira akhoza m'malo ndi hula-hoop kapena ntchito mu galimoto thanzi. Kugwiritsa kuwonda adzakhala adamulowetsa pokhapokha muli pafupi maminiti 200 pa mlungu cardio akulipira.

Malangizo kwa kukhazikitsa

Mofanana ndi kulimbitsa thupi aliyense, kuthamanga mu malo kumafuna zochangamutsa. Mukhoza kupanga mtengo yaing'ono, kapena kuyenda mozungulira chipinda. Choncho, nkuyamba kagayidwe ndipo kumachepetsa katundu pa dongosolo mtima. Chipinda kumene mukupita kuthamanga, ayenera bwino mpweya wokwanira.

ola pamaso maphunziro ndi mkati ola mutadya osafunika. Mukhonza kumwa madzi.

Akuthamanga pa malopo kuonda kunyumba zikhoza kuchitika nthawi iliyonse tsiku. Izi zidalira pa pamene inu nthawi ndi pamene mwakonzeka makalasi.

Nthawi yoyamba kuti amachita bwino athamangadi kwa mphindi 5-7. Aliyense kulimbitsa thupi akhoza zawonjezeka ndi mphindi 1-2. A katundu lalikulu angathe sudzaperekedwa yomweyo, izo adzachititsa kutopa ndi adzaoneka anachedwa isanayambike minofu soreness.

N'kupuma m'kalasi angakhoze kokha mphuno. Mu nkhani kwambiri, kutulutsa kudzera pakamwa. Akumaliza womberani kuzungulira chipinda kwa mphindi zisanu.

Makalasi zizichitidwa nthawi zonse, nthawi zosachepera ziwiri kapena zitatu sabata. Onse wothamanga zothandiza malo. Feedback kwa anthu amene amachita kawirikawiri akutitsimikizira izi.

contraindications

Sitepe yoyamba ndi mosamala ndi bwino kuteteza mapazi, msana ndi chifuwa. Choncho, akuthamanga nsapato, nsapato kapena zophweka zothamangira zosatheka. Akuthamanga nsapato mwangwiro kuteteza dongosolo minofu ndi mafupa ndi zodabwitsa. Kuvulala ndi sprains zikhoza kupewedwa ndi oyenera chifuwa fixation.

Madokotala sali amalangiza kuchita kuthamanga mu malo ngati:

• aakulu kupindika msana;
• kuvulala mawondo, m'chiuno ndiponso akakolo;
• mimba;
• BMI kuposa 35 (pakuti malo kumawonjezera vutoli, ndi bwino m'malo cardio wofatsa);
• Varicose matenda (Komabe, ndi bwino kufunsa dokotala - mu wapadera psinjika chovala akhoza kuthamanga);
• exacerbation la matenda oopsa.

Angathe zotsatira - matayala

Ngati mukufuna kukwaniritsa zotsatira kwambiri, mugule ndi matayala. Iwo amalola kuti kuwunika kugunda kwa mtima wanu (motero kupitirira chimango chapamwamba), chiwerengero cha zopatsa mphamvu kutenthedwa. Mukhoza ntchito kukhazikitsa tempo, kumanga mlingo kofunika kuweramira. Zonsezi chabe amadza zabwino pa thupi lanu.

Ngati matayala ndi amortized pamwamba zofewa, pamene kuphunzitsa minofu ndi mafupa si ukuvutika ndi maganizo kwambiri.

Komanso, kuthokoza kwa pulogalamu yoyeseza limeneli lili ndi alipidwa mtundu kuyenda. Kusiya pogwiritsa anthu owonjezera, utha pafupifupi theka ora limodzi tsiku lililonse. Patapita nthawi, katundu akhoza zochuluka. The chifukwa sizitenga nthawi yaitali!