Yaitali Kodi ine ndinathamangira kwa kuonda? Pangani mapulogalamu olimba workouts

Mukhoza kusankha chimene masewera kutero ngati n'zotheka kuonda msanga? Chintchito akuthamanga. Ngati inu mukukhulupirira akatswiri, njira zosavuta sanayambebe anapanga.

Akuthamanga - kwambiri zachilengedwe mawonekedwe a thupi, zotsatira zopindulitsa pa thupi. Ngakhale kuthamanga adamulowetsa machitidwe onse, kuyambira kupuma kwa magazi. Afotokozerane athamanga, mulibe chabe kuonda, komanso thanzi lawo.

Asayansi pa yunivesite ya Yale kuti maphunziro kwa funso mmene muyenera kuthamanga kuti kuonda. Malinga anapeza, nthawi 3-4 sabata kukonza kuthamanga mokwanira.

Mpikisano kwa woyamba wa

Akuthamanga mwina mtundu angakwanitse cha olimba. Zonse muyenera kuyamba maphunziro - izi ndi zabwino masewera nsapato, zovala zapamwamba, ndi kukhalapo pafupi atangochimwa paki, bwaloli kapena masewera nthaka. Kuthamanga padziko phula kapena pafupi misewu wotanganidwa ali osavomerezeka.

Ngati mwasankha Tinayenda kwa moto mafuta, koma ndiribe maphunziro oyenera, kuyamba pa yochepa. Pasanathe mphindi 10 mphindi ina kuthamanga ndi mphindi kudya kuyenda. Pang'onopang'ono kuwonjezera nthawi ya kuthamanga kwa mphindi 1-2, potuluka zikutsatiridwa nthawi zina. Pamene mungathe kuthamanga popanda yopuma mphindi 10 pa nthawi, inu mukhoza kuwonjezera nthawi ya mothamanga. yaitali Kodi ine ndinathamangira kwa kuonda, likhoza kukhala otsimikiza empirically. Monga mukudziwa, mafuta ayamba kuwotcha pokhapokha Mphindi 20 zolimbitsa thupi aerobic, ndiye zolimbitsa ayenera kwa mphindi zosachepera 30.

Maphunziro a "zotsogola" othamanga

dieters ambiri akukumana ndi vuto la "yachonde". M'chilankhulo mophweka kwambiri, kulemera mabasi pamalo alionse ndipo safuna kugwa kwambiri. Pankhaniyi, mukhoza kupitiriza kutsatira malamulo onse a kapezedwe ndi kuthana ndi mphamvu yomweyo monga kale. Koma sikuti aliyense. Kodi pali njira kuloza kulemera pansi? Inde, lophweka. Tiyenera kusintha katundu pa thupi.

Pulogalamu ya maphunziro imeneyi lakonzedwa masabata 6. Monga ofunda ndi amapereka mosavuta kuthamanga pa mtunda wa mamita 800.

sabata loyamba: taphunzira sprints mofulumira ndi kuthamanga kugonjetsa njira iliyonse mtunda wa pafupifupi 200 meters.

Mlungu wotsatira: kuthamanga pa lathyathyathya mtunda mosathamanga lochepa mphindi 30.

Msabata lachitatu: mtanda dziko, pafupifupi 30 minutes.

Sabata zinayi: palibe wosiyana kwa m'mbuyomu.

sabata lachisanu: ndinagonjetsa mamitala 400. ndi mamita 250 kuthamanga. Bwerezani nthawi 6.

sabata chimodzi: Tinayenda mofulumira lathyathyathya mtunda.

Imeneyi maphunziro paphiri kagayidwe ndipo, chotero, kuthandiza kukankhira kulemera kwa downside lapansi.

ayamikira ofotokoza mmene mukufunira kuthamanga kuti kuonda, kulibe. Munthu aliyense ali osiyana, kotero nthawi ya maphunziro zimadalira olimba thupi, thanzi akukhudzidwira, ndipo ngakhale nyengo. N'chinthu chanzeru kukhazikitsa ndandanda kuchepetsa kulemera ndi kuchiyika icho kusintha onse.

Amadziwika kuti workouts aerobic (Izi zikuphatikizapo ndi kuthamanga), n'kofunika kwambiri kuti aziona kugunda kwa mtima. Mafuta woyaka kumachitika kokha pamene ena tanthauzo lake. mafuta woyaka zone kwa aliyense ndipo zimadalira zaka. Kuwerengetsa zofunika kuchita mlingo ogwira mtima tizindikire kufunika pazipita ndi Kuchotsera 220 kuchokera msinkhu wanu. kugunda kwa mtima pa cardio zolimbitsa ayenera 65 - 75% ya mtengo uwu.

Kwa omwe mlingo wopyola ponseponse ndi oposa 25%, olondola kuthamanga kwa kuwonda - izo ikutha mosathamanga pang'onopang'ono kapena kudya kuyenda. Musati muyesere mofulumira ndondomeko kuvala zigawo zingapo zovala. kuti thukuta. izo sudzapereka zotsatira akufuna, koma katundu pa mtima kumawonjezera kwambiri.

Aliyense mphunzitsi olimba funso mmene kuthamanga kuonda, kuyankha mosapita m'mbali - kwambiri bwino. Osachepera, monga ife kale sanabise - Mphindi 30 pazipita - zimatengera pa cholinga chanu. Mwachitsanzo, Elena Proklova zimapangitsa ola ndi tsiku ndi theka kanthawi kuthamanga ndipo likuchita bwino.