Chitani panjinga: angachite kuti athane ndi kuonda? Pulogalamu ndi zotsatira maphunziro

Osati kale litali, mtundu uwu matayala thupi njinga ngati, lakhala likugwiritsidwa ntchito bwinobwino pokhapokha Akatswiri. Ndipo izi kudabwa aliyense, chifukwa tsopano anapeza ngati njinga maphunziro kwa onse - tiyenera okha kugula muzimvetsera ndi olimba kalabu kapena mphunzitsi munthu.

ubwino Cacikulu

magawo awa umalimbana kulimbitsa mtima, mitsempha ya magazi ndi mapapu, ndi mtundu wa cardio, kotero wagawo izi ndi za gulu la cardio. Nkofunika kudziwa posankha chitsanzo cha mmene tingathetsere, kuonda ndi kulimbikitsa minofu mtima.

Ndizoonekeratu kuti makalasi wokhazikika pa njinga yosasuntha kusintha wonse thupi kupirira. chitetezo cha m'thupi chimakhala zambiri kugonjetsedwa mitundu yosiyanasiyana ya matenda: matenda a matenda chikhalidwe, kunenepa kwambiri, matenda oopsa ndi zambiri. Komanso, zimathandiza kulimbitsa minofu ndi mafupa ndi mafupa, kumathandiza maganizo ndi kutopa.

Anthu ambiri amadabwa ntchito kuchita njinga: angachite kuti athane ndi kuonda? Monga tikudziwa, masewera olimbitsa thupi kuvulaza ndi munthu wathanzi, ngati sakudziwa malamulo zofunika. Zonsezi zidzakuyenderani m'munsi.

Mutsogolerane ndi kuchita njinga kwa kuwonda, simuyenera kukayikira nchito zake, chifukwa ndi mphamvu kulondola, akanapereka weniweni aerobic olimbitsa thupi komanso chifukwa cha mmene muli wogwira mtima mafuta moto. Lonse kuwonda ndondomeko Mwachibadwa, m'pofunika kokha kupereka kufunika kulimbitsa thupi nthawi.

Amene minofu adamulowetsa pamene kulimbitsa thupi lake?

Mtundu wa pulogalamu yoyeseza ndi chida mosalekeza kwa kuwonda m'mikhalidwe tsiku ndi tsiku, chifukwa mogwira ntchito pa magulu onse akuluakulu minofu. Pa tamaliza maphunziro pa njinga yosasuntha ntchito minofu zochitika za matako, ndi ng'ombe, m'chiuno ndi kumbuyo.

Pamene mlingo wa nkhawa kuti pazipita mukhoza nkhawa a minofu ya manja ndi atolankhani. Chitani njinga ndi chida mulingo woyenera zothandiza kulemera ndi kuwonjezeka kagayidwe. Pamene inu ntchito pa izo amadya yofanana zopatsa mphamvu monga pa kuthamanga kwambiri. Pamaziko a kafukufuku tikhoza kunena kuti masewera olimbitsa thupi chimodzimodzi ola munthu amatha kuwotcha zopatsa mphamvu zoposa 500.

Malamulo yaikulu ya njinga thupi kuwonda

Naŵa zoikamo yosavuta, kusunga zomwe zingachititse mofulumira ndi otetezeka slimming, n'zotheka kubweretsa thupi lako mu mawonekedwe wangwiro. Njinga maphunziro akhale zonse, izo siyenera, chifukwa yekha kwa khama limeneli lidzakhala tipindule. M'pofunika kukhala ndi dongosolo maphunziro munthu, izo sitikugwirizana ndi mphunzitsi wake ndi dokotala. Imathandiza zofunika kwambiri kuganizira makhalidwe munthu wa chamoyo. ndandanda anasankha ayenera mosamalitsa adamtsata, mwinamwake kunyumba mphunzitsi akhoza kuwasandutsa chinthu china achabechabe, umene uli kwambiri mkati zokhalamo ano.

Osachepera kulemera muyeso, ndi kuyamba ntchito pa ntchito yaikulu tsiku, nthawi ya maphunziro kudzakhala 15-20 Mphindi, ndi chiyerekezo katundu mlingo amusankha. Pakuti iwo amene ali ndi maphunziro aakulu ndi cholinga kuti zotsatira zabwino mu nthawi yochepa, yankho mulingo woyenera adzakhala cyclisme Training katatu pa mlungu, mpaka mphindi 40-60. yopuma A pakati pa magawo ayenera kukhala masiku 1-2, ndi kokwanira kuti thupi anatha mokwanira achire.

Amene osati kumangitsa chithunzi, komanso kutaya kulemera ayenera kuphatikiza tamaliza maphunziro ndi zakudya anasankha kapena kutsatira malamulo a chakudya chamagulu. Zoperekedwa kusalankhula mphamvu khama thupi sangathe kuthandiza athane ndi kulemera owonjezera.

Mu kukafola pulogalamu maphunziro munthu ayenera kuganizira chizindikiro chofunika kwambiri - mlingo mtima, kugunda kwa mtima. Pa nthawi yomweyo tiyenera kuyesetsa kuonetsetsa kuti zimakwana adali chifupi ndi 60-70% mlingo pazipita. Molondola aziwerenga ichi, muyenera kuchotsera 220 kuchokera ku m'badwo wake pano.

Chitani pa njinga yosasuntha

Pamene miyendo ndi silamphamvu, ndi mtima si wokonzeka katundu mkulu, yankho mulingo woyenera adzakhala kuti ayambe kuphunzitsidwa ndi akonzedwa ambiri zokambirana. Iye anachita mu ndondomeko izi:

• kuyamba kukhala mphindi 1.5 pamene n'kuukanda kukana 4;
• Chotsatira ndi mphindi zochangamutsa pa mlingo wa 5;
• Mphindi 4 ntchito kwambiri pa 6;
• mphindi zochepa ntchito pamene zinthu zimene mlingo 7;
• 4 kukana Mphindi 6;
• mlingo mphindi sbavlenie pamene kulimbana ndi 5;
• mphindi Mangirirani mahatchi kugaleta pa kukana 4.

Izi mwina Chofunika, pati kuti aliyense amene poyamba katswiri njinga.

Tima zolimbitsa thupi pulogalamu zhiroszhigatelny

Ndi cholinga kukhazikitsa ndondomeko yogwira wa moto mafuta, kuchuluka mtima kupirira ndi kuonjezera buku zothandiza m'mapapo. Izo zikusintha liwiro ndi mmene zipangizo masewera kukana.

• Umayamba zosavuta mphindi kulimbitsa thupi pa kukana 4;
• Tima mphindi Kutentha pa 5;
• otsatidwa ndi kusinthana kwa kudya pedaling pang'onopang'ono nthawi ya mphindi 2 ndi resistor 5.

Zochita izi zonse ziyenera kuchitidwa mosamala ndi mwadongosolo kuti sakuwupweteka. Anthu ambiri musanasankhe zochita za kugula projectile izi mwa ine ndekha ndikufuna kamodzinso kuonetsetsa nchito zake ndi mwabwinobwino kulemera ubwino ndi kuipa kwa ntchito yake. Chinthu chotsatira mu izi adzakuthandizani.

Chitani njinga kwa kuwonda - zotsatira

Hudeniya n'chiyani ichi zida masewera ali pamodzi ndi ya minofu misa ndi kulimbikitsa miyendo. Sikuti kuchepetsa nokha kuti pedaling chabe, muyenera komanso kuphatikiza njinga maphunziro ndi othamangitsa kuti magulu ena minofu amagwiritsidwa zinayambanso kuyenda bwino. Ambiri sakuzindikira pedaling pa kuchita njinga projectile otchedwa mmene angachitile, kuonda, ndiye kulankhula za kupanda ake.

The ntchito zothandiza kwambiri mwadongosolo kunyumba ndemanga zolimbitsa njinga wonenepa kuti ndi za izo. Woyamba zotsatira chogwirika ofunika akuyembekezera masabata 2 tamaliza maphunziro a. Tiyenera kukhala ndi chizolowezi pedaling tsiku ndi tsiku, kufunika kochita khama pazipita. makasitomala onse amene amagwiritsa ntchito pulogalamu yoyeseza ichi, anamuona kuchepetsa kulemera kwa makilogalamu osachepera 2 kwa masabata 2. Ndi bwino kwambiri. chifukwa Zimenezi kunkhondo latsopano.

Anthu ambiri amanena kuti popanda maseŵerowo zina kukwaniritsa zotsatira chogwirika kuli kovuta, kulemera adzakhala kulimbikira yekha analimbitsa miyendo ndi matako. Zotsatira zosasangalatsa zolimbitsa thupi yaitali - ndi mavuto kumbuyo ndi ntchafu.

Pa maphunziro pa njinga yosasuntha kuti yambitsa osati magulu onse minofu, kotero slimming si monga yunifolomu mmene amafunira. Zakudya kuwonda n'kofunika kwambiri, ndi kutsatila malamulo a mphamvu zotsatira chosatha. Pa kuphunzitsa pa njinga yosasuntha muyenera kuyesetsa, ntchito mlingo anakhumba kukaniza.

contraindications

Ngakhale kuti njinga chimatengedwa ngati mmodzi wa zida otetezeka masewera mu dziko, pa chisankho chake ndipo ayenera kuganizira milandu imene maphunziro amenewa zikhoza kukhala zoopsa. Amene wavulala aliyense wa khadi msana, simungathe kuchita pulogalamu yoyeseza izi. Zotheka pa projectile, amene okonzeka ndi backrest wapadera fixation msana.

Kusankha projectile zoyenera ntchito kunyumba

Pali zambiri monga masewera katundu. Posankha kuchita njinga nyumba, zomwe bwino kugula izo zikugwirizana kukula kwa nyumba ya? izo zokha inu mukudziwa. Zipangizozo masewera ali kusiyana ndi deta awo akunja, monga kukula, odzigudubuza zoyendera amazilamulira unevenness pansi.

pulogalamu yoyeseza yaying'ono ndi zogwirizana kwambiri anthu amene nyumba, kumene kulibe kwambiri mpata zida masewera. Lightness zofunika chida pamene mphunzitsi alibe malo yotsimikizika mu nyumba, izo zonse chikusuntha woyera. Kuno atenge mbali ya mavidiyo khalidwe gulu lake ufulu. Ambiri osaganizira ntchito kuchita njinga, mmene angachitire ndi, kuonda, kumbukirani iye nthawi. Choncho, palibe zotsatira chogwirika tingayembekezere.

The zopangidwa ambiri njinga, Pakati tikhoza kupeza njira yabwino nokha - izi ndi zaka Thupi Chithunzi, Kettler, Torneo, HouseFit ndi ena.

Chifukwa mu nyumba mphunzitsi?

Choyamba muyenera chimatanthauza cholinga akadali otchuka zida masewera zidzagwiritsidwanso ntchito. Kungakhale kofunika pantchito ambiri thanzi pa chitukuko cha mphamvu minofu, kumapangitsanso kupirira thupi. Anthu amene ali ndi matenda a mtima, ziwalo kupuma prolemy zoterezi kupeza adzakhala kwambiri olandiridwa. Kusankha njinga panyumba, zomwe bwino zimenezi? M'pofunikanso powasamalira chifukwa chachikulu kupeza. Ndipotu, pali zitsanzo zosiyanasiyana amasiyana zina zofunika. Kuyambira zosiyanasiyana izi zonse, mukhoza kusankha imodzi zomwe yabwino sootvtstvovat ntchito. Muyenera kudziwa, kugula kuchita njinga, mmene angachitire ndi kuonda kwa phindu la chamoyo.