The Zochita zabwino kuwonda

Ife tonse tikudziwa kuti thupi lathanzi - wathazi. Pa dzanja limodzi, zikutanthauza kuti wogwira thupi wathanzi nthawi zonse mu mokondwerera maganizo abwino, ena - lokha lomveka njira kungachititse thanzi. Today ife kulankhula za kuwonda njira kusintha mkhalidwe wawo thupi ndi kuthetsa maonekedwe. Ndi wopepuka koma zofunika ndondomeko ayenera kulankhula waphindu kwambiri. Wina kufunafuna kuonda ngati wamisala pamaso nyengo gombe kapena chochitika chofunika, ndi munthu kuonda kwa nthawi yayitali popanda owononga pamene thanzi, ndi mosemphanitsa - kuwonjezera izo. Njira yachiwiri ndi zolondola. Pamafunika kuwonjezera zolimbitsa thupi, kudya zakudya yekha wathanzi. Koma mbali yachiwiri ya akatswiri a zinthu zakudya tchuthi, chifukwa nkhani ya kukambirana lero - izi ndi zopambana thupi kuonda.

N'chifukwa chiyani olimbitsa thupi

Monga amadziwika gululi - kuti moyo, ndi zimenezo. Munthu yogwira angaone wathanzi. Makolo athu adali njira mafoni a moyo, iwo sanali funso kuonda ndi katundu zina. Ife kwambiri owonongedwa cholengedwa wabwino ndi kuthera nthawi yochuluka mu malo atakhala, kotero kuthetsa udindo wake ndi kutsegula nokha padera. Kuonda Nthaŵi zambiri amaphunzitsa osati kukhala wokongola, komanso kukhala wathanzi.

olimbitsa thupi kumathandizanso kuwotcha zopatsa mphamvu ndi kukhala minofu. Komanso kumawonjezera mlingo kagayidwe kachakudya, amene osati kumapangitsa kuyatsa mafuta, komanso bwino chikhalidwe ambiri.

Kotero, nthawi ina kuti muganize zimene mtundu wa masewera olimbitsa thupi ndi zabwino kuwonda.

amathamanga

Kotero, ife kuyamba kuyang'ana kwambiri zolimbitsa zabwino kuonda ndi wotchuka kwambiri. Ndi palibe chinsinsi chimene akuthamanga - ichi ndi Poyamba kumathandiza kuonda. Komanso, kumalimbitsa mtima ndi kupuma kachitidwe, komanso mafupa ndi minofu connective. Pa ndinathamangira anatentha pafupifupi 600 zopatsa mphamvu.

Wapadera Margolis Wheel n'chakuti zachilendo munthu, choncho, mavuto palibe mbali (ngati zikugwira bwino ndi kumva thupi lanu). Kuthamanga, safuna zipangizo zina zapadera ndipo ena zinthu zenizeni, ndipo mwayi wina wa kuchita izi.

Athe kutenga moto zopatsa mphamvu, Ndi bwino kugwiritsa ntchito mkulu-liwiro imeneyi maphunziro. Zikukhudza nthawi yochepa (0.5-2) □ mathamangitsidwe zachiwawa pa waukulu mkombero mothamanga. Chotero kuthamanga chimake kumathandiza kuti zosavuta ndipo mofulumira kuyatsa zopatsa mphamvu, kukhala zabwino mwendo minofu ndi Iyamba kagayidwe.

Musanayambe zinthu kuti muyenera kuchita pang'ono zochangamutsa, kapena kutenga maminiti pang'ono, pang'onopang'ono kuwonjezeka tempo. Sitikudziwa amalangiza anatambasula pamaso pake. Monga ntchito yonseyi ndi mavuto mafupa, izo m'pofunika kusankha zabwino ndi khalidwe nsapato kwa iye.

Poganizira zabwino zolimbitsa thupi kwa kuwonda, muyenera ndithudi kulabadira mtundu. Anthu ambiri amanyalanyaza ntchito aerobic, kukhulupirira kuti yekha minofu chitukuko adzalola kuonda, koma zimenezi si zoona. Minofu kukula wosanjikiza mafuta ndi kuutentha mlingo wochepa, pamene zolimbitsa thupi akulimbana ndi mafuta mofulumira kwambiri.

kuyenda

Ntchitoyi ali ubwino mofanana akuthamanga, koma si nkhani kutsindika mfundo. Choncho, kuyenda ndi oyenera amene matenda (kumene, saletsa kuyenda). Labwino amakhudza chikhalidwe cha anthu odwala kunenepa ndi matenda a mtima. Chitani zovuta revitalizes thupi ndipo ali ndi zotsatira zabwino pokhapokha maganizo.

30 mphindi kuyenda pa liwiro la 6-7 Km / h mpaka 250 amalola kuwotcha zopatsa mphamvu. Ngati inu mumachita tsiku lililonse, mu sabata mukhoza kuonda pa magalamu. Zochitika kuyenda zikhoza kutheka kulikonse. Ngati muli pang'ono ufulu nthawi, monga kuyenda ntchito wapansi.

kusambira

Kaya mtundu wa kusambira mwangwiro abwino kuwonda. Pa ntchito yonseyi mwamphamvu, mukhoza kutentha kwa zopatsa mphamvu 700 pa ola limodzi. Kuwonjezera kuwonda, kusambira zimathandiza kulimbitsa minofu kuti iwo mawu ndi kutiumba lamanja thupi kufanana. Ndi thandizo lalikulu kwa anthu amene akudwala kunenepa, mphumu, nyamakazi ndiponso mavuto a dongosolo minofu ndi mafupa.

Kugwira kusambira, munthu kumalimbitsa magulu onse akuluakulu minofu: atolankhani, kumbuyo, miyendo, manja, matako. Thiabendazole angagwiritsidwe ntchito molumikizana ndi zina kapena ngati masewera olimbitsa thupi osiyana. Inde, gawo kusambira zokambirana zabwino kuwonda.

kupalasa njinga

Chinthu chotsatira mu mndandanda wa "Zochita zabwino kuwonda" ndi kupalasa njinga. Izi si njira yabwino kuonda, amene ali chiwerengero cha katundu amatanthauza mtundu pafupifupi.

ola limodzi kulimbitsa thupi ungapsereze zopatsa mphamvu 400-1100, malinga ndi buku magalimoto ndi thupi. Mlingo wa katundu chimadaliranso Edene.

Mosiyana ndi masewera yapita, kupalasa njinga Kodi kutsegula zimfundo. Ngakhale anthu amene alibe anayamba, mosavuta tingagonjetsere makilomita angapo.

Kumene zambiri chidwi ndi zothandiza kuphunzitsa pa msewu, monga alili roughness amalenga katundu zina, mitunda kulola kuti athawe ndi mpweya wabwino kuti mawu thupi. Komanso, msewu "pokatushki" zambiri zothandiza kwambiri kwa dongosolo mtima kuposa kuphunzitsa pa njinga yosasuntha. Komabe, pulogalamu yoyeseza walola wabwino kuonda ndi kusintha chikhalidwe chawo. Mulimonsemo njinga ndi mbali ya Zochita zabwino slimming chiuno, chifukwa kuti mwendo extensors ndi katundu chachikulu.

Imodzi mwa njira konza moyenera nthawi maphunziro - kukwera njinga ntchito. Iyi ndi njira imodzi yopambana kuti recharge m'mawa anu ndi mphamvu zabwino ndi Zimachititsa mathamangitsidwe wa kagayidwe, kulola thupi tsiku lonse amaika zopatsa mphamvu zambiri. Chabwino, ku ntchito pa bwenzi awiri mawiro, tingalimbitse inayendera m'mawa kulimbitsa thupi ndi kumasuka. Chigawo madzulo mudzakhala ndi kugona bwino usiku. Kumene, njira imeneyi ndi zogwirizana m'madera pali misewu njinga kapena magalimoto pamsewu kwa bwinobwino kuyenda m'misewu wamba. Zina bwino pachiswe, chifukwa ulendo uno udzakhala ndi chithunzi negative.

The yabwino ya Zochita kuonda kunyumba zikuphatikizapo makalasi pa njinga yosasuntha. Ndithudi, izo si kothandiza, komanso kwambiri. The mwayi wa ntchito yonseyi ndi kuthekera kukhala mkulu liwiro popanda kuganizira momwe angathetsere ndi kuthamanga kugwa. Ntchito njinga okwera mtengo kusiyana ndi njinga. Ndipo osati kugula izo, inu mukhoza kupanga masewero olimbitsa thupi, kumene n'zotheka monga mwa dongosolo Phunziro zinthu zothandiza.

elliptical mphunzitsi

Makalasi mu pulogalamu yoyeseza uyu akhoza kulowa mu zovuta "The Zochita zabwino kuwonda kunyumba." maphunziro Zimenezi zimathandiza katundu pa mfundo za thupi ndi kukhala chisamaliro mtima. Ndiyamika chogwirira m'manja, akhoza yodzaza ndi onse kumtunda ndi thupi m'munsi. Ndi kulamulira zochotsa ndi ndege mwachibadwa, komanso kayendedwe n'zosiyana, n'zotheka kusankha mlingo zoyenerera mwamphamvu.

Munthu pafupifupi kumanga Amakhala mphunzitsi elliptical ungapsereze pafupifupi 600 zopatsa mphamvu pa ola limodzi. Ngakhale kuti pulogalamu yoyeseza ndi simulates kuthamanga poyenda ndi chisonyezo cha skier (poyamba, kutsetsereka ndi amayaka kwambiri zopatsa mphamvu), zilibe kutsegula zimfundo. Chifukwa chuma ichi, ndi mosavuta kwa anthu ndi nyamakazi, kunenepa ndi matenda a minofu ndi mafupa.

Kufukiza zopatsa mphamvu zambiri osavomerezeka pa kalasi kusunga amangomvera. Izi zidzalimbikitsa kutsegula mkono ndi phewa lamba. Musayese kuganiza za thanzi labwino kutenthedwa. Zambiri zothandiza kwambiri kuti aziona kugunda kwa mtima. Ziyenera kukhala mozungulira 85% a mphamvu za thupi lako. Kutola katundu kuti pafupipafupi izi anakhalabe, n'zotheka kuti tikwaniritse zotsatira yabwino kwambiri.

Izi mtundu wa maphunziro akhoza zimachitika kwa workouts yabwino kuwonda, koma pulogalamu yoyeseza ndi zimakhalanso kwambiri ndi kumafunika danga. Choncho, ambiri amakonda kuthana nazo mu ochitira masewera a.

tennis

Zovuta zabwino thupi kuwonda 'akupitiriza ngati masewera odziwika bwino monga tenesi. Iwo amalola kuti kuwotcha pafupifupi 600 zopatsa mphamvu.

Mtundu uwu wa masewera olimbitsa thupi ndi abwino amene mukufuna kuphunzitsa mu kampani. Ndi abwino kwa anthu amene sindimakonda masewera, koma ngati kumverera kwa chigonjetso. Mpikisano mbali angathe kuwalimbikitsa ngakhale anthu ambiri aulesi.

Tenesi masewera wakulolani kukhala kutakasuka, kuyenda, yolondola kaimidwe, komanso kuwataya maganizo ndi kuonjezera kukana nkhawa.

Pa masewero a tenesi ntchito monga minofu ya manja, miyendo ndi atolankhani. Komanso kuphunzitsa thupi ndi mutu, chifukwa sitingathe kuchita popanda kuthekera kulinganiza zochita zawo ndi kusankha mofulumira. Zochita izi bwino ubongo ntchito ndi bwino kukumbukira. Koma asayansi ku mabungwe National a Health kuti tennis zimathandiza kuwonjezera fupa minofu.

Mkulu-mwamphamvu imeneyi maphunziro

Tipitirize bwino zolimbitsa thupi pulogalamu kuwonda kunyumba njira kwambiri. Ndi abwino kwa anthu okhudzidwa basi kulemera imfa. maphunziro amafuna mphindi 20 za nthawi katatu konse sabata. Choncho angathandize kuwotcha zopatsa mphamvu ndipo thupi.

Imeneyi mkulu mwamphamvu zolimbitsa bwino pamodzi ndi mitundu ina ya thupi. Iwo amakhala ndi njira lalifupi kuphulika, alternating ndi zinthu zochepa kwambiri kapena lopuma.

Kwa anthu amene kale nawo masewera motere, muyenera miyezi ingapo kukonzekera. Kungakhale kupalasa njinga yosavuta, kuthamanga, kusambira ndipo ngakhale kuyenda. The chikhalidwe chachikulu - kusinthana kwa nthawi yogwira ndi kungokhala chete.

Muyenera kuyamba ndi ofunda ndi mphindi zisanu m'litali. mphindi sikisi amaimira yonseyi ndi dzuwa pazipita ndi mphamvu. Ndiye miniti mpumulo, ndi bwalo siyikuperekedwa kulimbitsa thupi, kumene. Pambuyo zisanu zipolopolo ayenera kupuma kwa maminiti atatu. Ichi ndi kusintha basi mmodzi wa maphunziro imeneyi. Mwa njira, ndi Zochita zabwino kuwonda mimba apeze dzuwa kwambiri mu ntchito njira za maphunziro.

Njira imeneyi kuwonda ndi yodziwika kuti ndi mmene kuposa ena, akufotokozera kupirira. Patapita masabata awiri a makalasi ndi njira yophunzitsa imeneyi kusintha kupirira pa mlingo umene anafika patatha miyezi iwiri kuphunzitsa kuthamanga yosavuta.

CrossFit

Mtundu wa masewera olimbitsa thupi ndi abwino kwa anthu amene amachita zinthu zonse. Izi zikuonekera bwino ndi osachepera Popeza kuti ankafuna commandos maphunziro CrossFit.

Maphunziro zikuphatikizapo weightlifting, chitukuko kupirira, kudumpha-kabotolo Zochita (plyometrics), maphunziro liwiro, ndipo potsiriza - mphamvu chitukuko.

CrossFit maso osati Imanyansidwa, chifukwa mosiyana mapulogalamu ena, sichimapangidwa kubwereza angapo a kanthu chomwecho, koma zosiyanasiyana za ntchito thupi kuti akonze mafuta lalikulu lakupserera kulimbitsa thupi.

pulogalamuyi wamangidwa chifukwa kudzikundikira zigawo zikuluzikulu za olimba thupi: kusinthasintha, kupirira, liwiro, mphamvu ndi mgwirizano.

Tsiku lililonse latsopano maphunziro m'pofunika kuchita chinthu, amene sanali pa phunziro lomaliza. Kapenanso, pulogalamu tsiku mwina akupanga chikoka-pa bala 20, 30 Kankhani akuluakulu, 40 kubwereza pa minofu m'mimba ndi anyonyomala 50. Ndi yopuma atatu mphindi pakati pa zochita. phunziro lina pamene mwachita bwino, osachepera Mphindi 20. Kuti tipindule pazipita ku njira imeneyi, muli kuphunzitsa osachepera 3 pa sabata.

CrossFit bwino kwambiri yoyaka mafuta ndi amathandiza kusintha onse olimba thupi ndipo thupi. Kumene, njira imeneyi si abwino kwa anthu ndi ofooka mtima ndi matenda kardiosistemy.

Gawo othamangitsa

Chifukwa iwo akufuna chifukwa zabwino kuwonda Zochita kwa miyendo, muyenera khutu ku gawo limeneli. Aliyense akudziwa kuti miyendo kukwera lachidule amadza zabwino kwambiri pa thanzi la machitidwe mtima ndi kupuma, komanso zimathandiza kuti kuwotcha zopatsa mphamvu zapadera. Mfundo imeneyi chinali chiyambi cha mawonekedwe olimba, ngati sitepe othamangitsa.

Kwa gawo lina ndi moto mpaka 500 Kcal. Nthawi zambiri kumatenga 50 Mphindi, koma mukhoza kuyamba ndi 20. Ntchito yabwino si kwambiri kuonda, koma sitepe-othamangitsa kwenikweni m'gulu mndandanda awo. Akamanena za dongosolo ndi kugwiritsa ntchito nsanja wapadera umene kukwera. Malinga ndi mlingo wa maphunziro wa wothamanga ndi zolinga zake, sitepe kutalika kwa nsanja zingasiyane.

Mu ndondomeko ya kuphunzitsa katundu waukulu imagwera pa mmunsi mwa thupi, koma optionally zosungidwazo zimagwiritsidwa ntchito pafupifupi onse magulu minofu. Njira zovuta thupi akufotokozera ndi bwino kusinthasintha ake. Kuti bwino ndi kuchepetsa nthawi kuphunzitsa, mungathe kugwiritsa ntchito burdening zina. Monga nsanja angathe kuyandikira khola chinthu kutalika pafupifupi 10 cm, amene akhoza adzaikidwa mapazi awiri. Choncho, mwatsatane othamangitsa mbali ya Zochita zabwino mwendo slimming kunyumba.

Njira imeneyi kawirikawiri amagwiritsidwa ntchito kuti apeze mwamsanga pambuyo choipa.

Chitani Burpoe

Ndi yosavuta mu kuphedwa ndi gulu zochita, okhoza kuwotcha zambiri zopatsa mphamvu, kukhala thupi mabuku ndi wamphamvu, komanso kulimbikitsa chisamaliro mtima. Ikusonyezanso kuti thupi lanu ndi zokwanira kulimbitsa thupi wabwino.

Motero, kuchita mu mawonekedwe zofunika tichipeza magawo zotsatirazi:

• squat ndi manja kusiya pa pansi pamaso pake;
• kuwongola miyendo ndi kukhazikitsidwa kwa chakudya cha kuleka 'kunama';
• Bwererani ku malo squat;
• vyprigivanie monga mkulu ngati n'kotheka: Pankhaniyi manja asonkhanitsidwa pamodzi, ndipo thupi lonse kudzatha.

Ndizo zonse. Palinso buku zolemeletsedwa Burpoe:

1. Ndi Kankhani akuluakulu. Ndiko kuti, pambuyo pa kukhazikitsidwa kwa siteji ndi kunama atolankhani, ndiponso kenako nkubwerera ku malo squat.
2. Utyagoschenie kulumpha. M'manja musanadye kupeta, nyamula katundu.

Pakuti oyamba, amene amavutika ndilumphepo squat, mukhoza m'malo monga kulumpha mmwamba.

Round tichipeza alternating masekondi 30 Burpoe ndi masekondi 30 kupuma, ndi kumatenga mphindi 2-3. Mu gawo chabe Ndi bwino kuchita otchedwa mthunzi nkhonya - nkhonya wolimba ndi chandamale fictitious, amene kumawonjezera dzuwa la maphunziro.

Atsopano amapanga ndi zipolopolo anayi ndi yopuma mphindi pakati pawo. Ndi akatswiri patsogolo kufika kwa zipolopolo 6 ndi yopuma 30 wachiwiri.

Anthu amene ali ndi chidwi zabwino Zochita kunyumba kwa kuwonda, ayenera kulabadira njira imeneyi komanso zothandiza. Muzichita Burpoe kungakhale 3-5 nthawi sabata monga choyikapo, ndipo kuti ngati zochangamutsa pamaso pa katundu mphamvu.

Pamene n'kwabwino kuchita thupi kuwonda?

Kuonetsera nthawi iliyonse tsiku, Chofunika, pakati pa makalasi ndi kupita kukagona, komanso chakudya anali wosadziŵa maola angapo. Sikuti kutsegula yokha kuyambira m'mawa mpaka thupi sanagone nthawi kudzuka. Monga asanagone katundu kwambiri chilichonse. Choncho, ngati muli ndi mwai kuchita masewera muyenera tsiku.

Pomaliza

Apa ife tiri nanu ndipo ankaona ntchito yabwino kuonda. Aliyense akhoza kusankha abwino kwambiri, Chofunika, maphunziro ndi watanthauzo ndi kuti asaphe thanzi. Sikuti kuteteza overtraining, chifukwa idzatsogolera ku zotsatira zambiri zosasangalatsa kuposa pogwiritsa angapo owonjezera. Kumbukirani kuti matenda ndi zofunika kwambiri kuposa kukongola!