Kodi kusewera masewera: 100 Fitness Nsonga

Kukhala mawonekedwe tsiku lililonse, mufunika kwambiri wa chipiliro ndi kudzikayikira. Choncho, nthawi zonse muyenera kukumbukira za nsonga 100 kukuthandizani kumvetsetsa kuti muli pa njanji bwino kuchita masewera olimbitsa thupi popanda pachiswe thanzi lawo.

Nsonga athamanga

1. Gwiritsani woyamba mphindi zisanu kuthamanga kwa konzekera.
2. Kuphunzira kukoka kwambiri, kudzapeza otaya mpweya.
3. Ngati mukufuna kuthamanga pa liwiro ena, ntchito nyimbo kuti apereke mungoli lapansi.
4. Kuthamanga ndi munthu amene ali mofulumira kuposa inu, kuchita kudzikakamiza kuti zinthu zikhala bwino.
5. Pamene akuthamanga chokwera phiri, kuganizira pamwamba, ndi pa mapazi anu.
6. Kuonjezera ngodya ya kulozetsa wa matayala kuti kuwotcha zopatsa mphamvu zambiri.
7. Kusintha njira iliyonse lumpha, minofu yanu musakhale ntchito katundu.
8. Musamapewe tsiku lililonse, taphunzira kuthamanga ndi kuphunzitsa mphamvu.
9. Ntchito mawonekedwe anu kupewa choipa.
10. Kupewa kuwonongeka chifukwa kuwonjezeka mtunda, nthawi zonse akuthamanga pazipita khumi peresenti kuposa kale.
11. Ngati inu kuthamanga mtunda wautali mu theka lachiwiri muyenera kuthamanga mofulumira kwambiri kuposa poyamba.
12. Mukamapereka pa msewu, mulibe ungotenga nokha, komanso ntchito m'dera yovuta kusintha akuthamanga njira.
13. Konse ndi Tambasula pake, angakuthandizeni kukonzekera maphunziro zina.

Nsonga cardio

1. Nthawi zonse kudzikakamiza kuti chinkhoswe kwa mphindi zisanu yaitali kuposa iwo ankafuna.
2. Yesani kuwotcha zopatsa mphamvu zambiri pa mphunzitsi elliptical.
3. Mosinthanasinthana - Mawu amenewa si chifukwa kuthamanga angathe kuwononga mafuta mofulumira kusintha mphamvu yanu ndi kuonjezera liwiro.
4. Mkulu-mwamphamvu imeneyi maphunziro (HIIT) yoyaka matani zopatsa mphamvu mu nthawi yochepa.
5. Gwiritsani simulators osiyana gulu limodzi, kuchita magulu osiyana minofu ndi kusiyanitsa maphunziro.
6. Phatikizani cardio ndi mphamvu thupi kuwongolera kagayidwe.

maphunziro mphamvu

1. Kodi ndi cardio pang'ono kukonzekera mphamvu.
2. kuphedwa yoyenera n'kofunika kwambiri kuposa chiwerengero cha kubwereza.
3. Kuona zotsatira posachedwapa, kutenga osachepera atatu mphamvu workouts pa mlungu.
4. Sungani nthawi ndi kutentha zopatsa mphamvu zambiri mwa kuchita "wapamwamba-likuyandikira" - ntchito kutsutsa magulu minofu mwamsanga kusuntha zolimbitsa wina ndi mzake.
5. Sikuti kuthana ndi dumbbells ochiritsira, tione hardware kupezeka ndi kusiyanitsa ndondomekoyi.
6. Zochita ndi kulemera kwanu thupi amakulolani kuwotcha zopatsa mphamvu kuposa Zochita zonse ndi dumbbells.
7. Pangani workouts mogwira mtima, kuwonjezera Kusakhazikika: chinkhoswe, ataima pa mwendo umodzi kapena pa mpira wapadera.
8. Wosiyanasiyana maphunziro! Musataye nthawi kuyesera kugwira ntchito monga gulu limodzi minofu, ngati mungathe kuchita mu kufanana ndi mzake.
9. Kusintha liwiro la thupi, minofu yanu musati azolowere liwiro.
10. Ndi pa dzanja awiri kapena atatu zamitundu yosiyanasiyana ya dumbbells magulu osiyana minofu.
11. Kuwonjezera kulemera koposa monga momwe patsogolo. minofu yanu ayenera sefani ndi kutopa.
12. Musaiwale za malire nthawi kulipira yofanana chidwi magulu osiyana a minofu.
13. Treadmills sichili cha kuthamanga: kuchepetsa liwiro asatayike, mukhoza kuchita pa mphamvu Zochita.
14. Musaiwale kuti kupuma!

anati yoga

1. Yoga sayenera ululu.
2. The chinthu chachikulu cha chidwi chanu ayenera kukhala yunifolomu ndiponso mpweya.
3. Lanu anaikira tione zofewa ndi zofunika: zikuthandizani kuti asangalale ndi amathandiza kulimbana ndi kuika zovuta.
4. Mu ntchito kugwedeza ubwenzi musaiwale kuti asangalale zala.
5. Mukhoza kubwereka mphasa pa tsiku loyamba la kalasi, koma muyenera kugula woyamba anu.
6. Bweretsani chopukutira kufafaniza thukuta.
7. Nthawi zonse kuvala kabudula wapadera, kotero iwo kuyamwa thukuta kwambiri.
8. Palibe chifukwa chochitira manyazi kunena kuti zochita mlangizi chifukwa inu ululu kapena kusamva.
9. Kodi kukankha akuluakulu "chaturanga" ntchito pa triceps wanu.
10. Sankhani mofulumira mitundu ya anati yoga kufukiza zopatsa mphamvu zambiri.

masewero olimbitsa

1. Kupewa matenda, kupukuta aphunzitsi ndi zipolopolo patsogolo ntchito.
2. Sakhulupirira anamanga-masensa, simulators, ntchito zipangizo zawo kuwerengera ndalama mtima, zopatsa mphamvu ndi zinthu zina.
3. Popeza malongosoledwe a makalasi gulu si nthawi zonse bwino, onani gawo loyamba pamaso panu agwirizane.
4. Yesani alangizi osiyanasiyana kupeza amene bwino chimalimbikitsa inu.
5. Ngati n'kotheka, muzikhala ndi phunziro kudakali kupulumutsa nthawi.
6. Bwerani kwa kalasi mphindi zosachepera zisanu pamaso pa chiyambi kusankha malo, kulankhula kwa mlangizi ndi kukonzekera ntchito yonseyi.
7. Kaya ndinu woyambitsa kapena mlendo odziwa kupanga masewero olimbitsa thupi, kumbukirani kuti aliyense angapindule ntchito ndi mlangizi akatswiri.
8. Phunzirani mmene angamangire nsapato zake mosamala kuti iwo zosonyeza m'kalasi.
9. Ngati nkotheka, kuvala sportswear wanu pansi yachibadwa tsiku lonse.

chakudya

1. Ngati ndinu m'nyumba m'mawa, mungathe kuphunzitsa pa chopanda kanthu m'mimba, koma ngati si yaitali zolimbitsa thupi gawo.
2. Kafukufuku akusonyeza kuti Kafeini pang'ono kungatithandize zabwino mphamvu yanu, mphamvu ndi liwiro.
3. Kudya ola limodzi kapena awiri pamaso maphunziro.
4. Nkofunika kupereka madzimadzi thupi patsogolo maphunziro.
5. Pofuna kupewa omangana, osamwa madzi mu mumameza mmodzi, mu sips yaing'ono.
6. Shuga masewera zakumwa si kuvomerezedwa, ngati inu simumachita mkulu mwamphamvu kuti pa ola limodzi.
7. Kuyambiranso kusowa mphamvu, kudya mbale zopatsa mphamvu 150 ndi osakaniza chakudya mapuloteni mu chiŵerengero cha 4 1 theka la ola pambuyo maphunziro.
8. Chocolate mkaka ndi abwino pambuyo kulimbitsa thupi.

chovala

1. Kugula nsapato masewera kumapeto kwa tsiku, pamene mapazi anu ali pa kukula kwawo waukulu.
2. Simufunikanso kuthyola nsapato anagona, iwo ayenera ifeyo kwa nthawi yoyamba.
3. Lembani tsiku kugula nsapato, ndiye samalani mtunda awo.
4. Sankhani zida, potengera ubwino ndi kufunika, osati maonekedwe.
5. Yesani masewera zovala ndi zipangizo musanagule iwo.
6. Vlagootpornaya zovala - ichi ndi chinthu kuvomerezedwa polimbana ndiye.
7. Konse kuvala masewera awiri bras, kupeza kampani kuti angathe kupereka chitsanzo kukula wanu.
8. Sambani masewera kamisolo ndi dzanja pamene ena masewera.
9. Kugula zinthu zosiyanasiyana zimene mukufuna kutibwezera monga iwo zisathe.
10. Chongani zida zanu nthawi chitetezo ndi moyenerera.
11. Aganyali pamphasa mtengo, ndi zedi.

Khalani ndi kulemera imfa

1. Inu musati kuchotsa mafuta mu mfundo zenizeni za thupi, m'pofunika ntchito pa thupi lonse.
2. Chitani m'mawa ndi nthawi yabwino.
3. Ngati mukufuna kuonda, kuchita cardio ola masiku asanu pa mlungu.
4. Izo zatsimikiziridwa kuti imeneyi maphunziro limakupatsani kuwotcha mafuta ndi kusintha kagayidwe mofulumira.
5. Pamene ntchito pa minofu misa kuwotcha zopatsa mphamvu kuposa pamene omasulidwa kuchoka mafuta.
6. Palibe nthawi? Mukhoza kuwotcha zopatsa mphamvu 400 Mphindi 20 maphunziro ndi dumbbells.
7. Pezani njira kuyambitsa zolimbitsa mu Lolemba mpaka Lachisanu wanu.
8. Inu simungakhoze kutenga nthawi kuti maphunziro yofunika? Gawani nyema angapo komanso kuchita tsiku lonse.
9. Kodi inu momwe ntchito pa iwo, sizikutanthauza kuti mungathe kudya ayisikilimu. Kudya bwino!

chilimbikitso

1. Muzikonzekera, madzulo.
2. Pa Lamlungu usiku, kukonzekera kulimbitsa thupi lanu msabatayi.
3. Khalani magazini masewera ndi kulemba zonse workouts kwa younikira patsogolo.
4. Pangani angalimbikitsire mtsuko zonse za zolemba chisanadze olembedwa kuchita kudzikakamiza kuti uzichita m'mawa.
5. Kulipira masewero olimbitsa kudakali.
6. Dzitsitse nyimbo, mabuku, mapulogalamu ndi mafilimu amene alipo kwa inu lokha pa maphunziro.
7. Fotokozani moyo wanu masewera pa Intaneti chikhalidwe.
8. Lembani angalimbikitsire zolemba pa zomata ndi kum'mamatira, iwo kulikonse.
9. Siyani zida masewera mu nyumba kuti amakumbukira wa kulimbitsa thupi ndi.
10. Lowani mpikisano. Kotero inu muyenera kutsatira ndandanda kukonzekera.
11. Inu sindimakonda mpikisano? Pezani kwambiri cholinga kuti chinachititsa inu.
12. Muziona zotsatira za maphunziro awo mothandizidwa ndi olimba lodziwa kumene kuli.
13. Ikani dollar mu Piggy banki nthawi iliyonse mukamasonyeza kwa kumapeto kwa mwezi kuchitira nokha anadabwa wathanzi.

Achire komanso kuwonongeka kupewa

1. Musati kutambasula pamaso cardio, ndi bwino kuchita pambuyo.
2. Ngati mulibe nthawi, mungachite anatambasula patapita kulimbitsa thupi akusamba.
3. Anachedwa isanayambike minofu soreness - ndi ululu minofu, muyamba kumva tsiku kapena awiri pambuyo kulimbitsa thupi lanu. Pofuna kuwasiyanitsa ndi kuvulazidwa ndi zotheka chifukwa chakuti ndi symmetrical.
4. Kutikita nokha peretruzhdennye minofu.
5. Mufufuze chimene milandu ntchito kutentha kuwonongeka, ndi imene - kuzizira.
6. Kupewa kuvulala wamba akuthamanga, kukhala ndi matako, ng'ombe ndi ABS.
7. Kupewa choipa Shin, atamva kulozetsa wa matayala kuti mmodzi kapena awiri peresenti.
8. Kupewa plantar fasciitis, kodi kutambasula miyendo atakhala.
9. Kumbukirani kufunika kwa otsalawo!