Relief minofu simungakhoze basi kuwapeza - pamafunika njira yapadera kwa maphunziro. Komanso muyenera kumvetsa kuti maphunziro alili - zonse kunachitika zovuta zomwe ziyenela kuyan'anidwa wonse, popanda kutaya chilichonse. Kotero werengani malangizo onse ndi kuwatsata unquestioningly kukwaniritsa kwambiri mpumulo minofu.
maphunziro mphamvu
Mphamvu maphunziro kupanga maziko a akonzedwa a minofu misa - popanda Zochita izi, inu kukwaniritsa kukula kwa minofu ndi motalika kwambiri. Koma musawafulumizitse mu chilengedwe cha zolimbitsa thupi lake, izi ziyenera anapita mosamala kwambiri. Ngati ndinu woyambitsa, yambani yaing'ono, ndi bwino - lemberani mlangizi masewero olimbitsa thupi. Iye adzatiuza inu mwatsatanetsatane zimene Zochita ali ofunikira a magulu ena a minofu, mmene kumanga mayendedwe ndi kuonjezera chikuyandikira. Koma ngati muli kale mu maphunziro mphamvu pamaso, ndipo tsopano cholinga chanu - Maphunzilo pa mtunda, inu angalenge pulogalamu anu. Nkofunika kuti amaphatikiza Zochita monga miyeso benchi atolankhani, Kankhani akuluakulu, kukokera akuluakulu, kukokera dumbbells, kutukula torso. Awa ndi Zochita zofunikira ojambula kulimbitsa thupi pa mtunda imene ingakuthandizeni kukhala ngati kuli kotheka magulu onse minofu, muyenera amuna.
Cardio Zochita
Koma n'zosatheka kuti agwire yekha onse sabata maphunziro mphamvu , ndi kuganiza kuti maphunziro kotheratu alili. Kuti iyende bwino, m'pofunika ntchito ina. Mwachitsanzo, maphunziro mphamvu, kusankha masiku wosamvetseka la sabata, mwachitsanzo Lolemba, Lachitatu ndipo Lachisanu, ndi pa Lachiwiri, Lachinayi ndi Loweruka kuchita cardio katundu. Onse amene akudziwika ojambula pulogalamu maphunziro mpumulo zinthu zonse ziwiri mphamvu ndi cardio thupi, kotero musanyalanyaze iwo. masiku atatu pamlungu, kupita kwa ola lumpha - ndiyeno zotsatira zake zidzakhala bwino, komanso katundu pa thupi lanu wogawana anagawira, ndipo nthawi yomweyo mukhoza kusamalira thanzi lawo. Ngati muli ndi mwayi, kamodzi pa sabata, inu simungathe kupita pake, ndi dziwe - kusambira ndi zothandiza kwambiri komanso mawu a maphunziro ndi mawu a thanzi.
kuphunzitsa pa mtunda chiyani?
pulogalamu imeneyi penti, inu ndinu wokonzeka kuyamba kuphunzitsa, koma kodi inu mukuzindikira kwathunthu akamanena zolimbitsa thupi zimenezi? Ndipotu, musanasamuke pa Kuchita, m'pofunika kuphunzira chiphunzitso pang'ono. chiphunzitso ndi kuti chilengedwe cha mpumulo tichipeza awiri magawo omwe kwambiri interlinked ndi mzake. Gawo loyamba - ndi ya minofu misa mwachindunji. Inu kuchita mphamvu maphunziro, nchifukwa chake minofu yanu ndi kukula, koma iwo akadali bwino limasonyeza. Kuti minofu misa wakhala mpumulo, muyenera amachita zakudya wotchedwa kuyanika. Kwenikweni ake kwagona lomwe udzadya otsika-zashuga ndi mkulu-mapuloteni mankhwala, kuchepetsa kumwa madzi ndipo kwambiri thukuta. Chifukwa, minofu yanu kuyamba mawonekedwe - kotero bodybuilders, zomwe timaona pawailesi yakanema, kukwaniritsa zotsatira za tanthauzo minofu.