Yoyenera kulimbitsa thupi mu ochitira masewera a

Wangwiro kokha zili ndi maloto kutali kwa anthu ambiri. Pofuna kukwaniritsa zotsatira kwambiri, muyenera kuwononga nthawi ndi khama, ntchito ya masewero olimbitsa thupi ndi amalekezera mphamvu. Asanayambe masewera olimbitsa thupi, muyenera kulingalira zomwe pulogalamu ndi maphunziro masewero olimbitsa thupi ndi zoyenera.

Kuyamba

Inu simungakhoze basi kuyamba ndi katundu yaikulu, ngati mukungoyamba kumene. Sports amafuna njira mwadongosolo, choncho ndi bwino kukaonana ndi mphunzitsi kwa inu, iye anayamba munthu dongosolo maphunziro pa ochitira masewera a. Zokambirana tsiku lilonse, muyenera kugwira ntchito yeniyeni minofu gulu. Mukhale phunziro dongosolo ayeneranso kutenga nkhani cholinga kwambiri mukufuna kukwaniritsa. Ngati mukufuna kuonda, inu muvomereza pulogalamu ya maphunziro ochitira masewera a, koma ngati inu mukufuna kuti apeze minofu misa, makalasi adzayenera bungwe osiyana kwambiri.

Muyenera kukhazikitsa nokha mfundo yakuti zotsatira zake kuonekera pokhapokha ntchito yaitali zipatso. Sikuti kuti ukasintha kusintha pulogalamu yake ya maphunziro masewero olimbitsa thupi kuti iyende mofulumira. njira zimenezi zingakhale bwino. Inu kutaya nthawi, mphamvu, ndiyeno chilimbikitso. M'pofunikanso kuganizira mfundo yakuti pambuyo kuphunzitsa thupi akusowa kuchuluka kwa zina. Samenya tsiku lililonse kumaliza achepe mphamvu. Bwino yapangidwa pulogalamu masewero olimbitsa thupi kulimbitsa thupi zikuphatikizapo magawo atatu kapena anayi pa sabata.

Zakudya masewera

kudya zakudya zopatsa nthanzi - ndi chinthu popanda imene pulogalamu maphunziro masewero olimbitsa si waphindu. Makonda zakudya zofunikira pa maziko a zosoŵa za chamoyo mu mafuta, mapuloteni, chakudya zakudya. Kachiwiri, ngati slimming zakudya ayenera kugwiritsidwa ntchito imodzi, ndiye kuti ndi ya minofu misa muyenera kudya zosiyana kotheratu. Onetsetsani kukumbukira zimenezi. Polemba zakudya kuti m'pofunika kuwerengera, angati zopatsa mphamvu thupi adzafunika pa maphunziro ndi pambuyo pawo.

Kodi kuchita masewero olimbitsa thupi kuti kuonda

Kumbukirani kuti inu simungakhoze basi kupereka katundu yaikulu thupi. Iwo ayenera kumanga pang'onopang'ono pambuyo sabata loyamba makalasi, mukhoza kusamukira workouts anayi pa sabata. Mwachitsanzo, lalikulu mwina zingakhale maphunziro Lolemba ndi Lachiwiri, ndiyeno - Lachinayi ndi Lachisanu, kotero inu thupi lanu tsiku lopuma. Nthawi maphunziro - ola mphindi yake yoyamba khumi zochangamutsa ayenera kuperekedwa, kapena pamene kulimbitsa thupi, mungathe kupeza amapweteka kukakamiza kuiwala masewero olimbitsa thupi kwa nthawi yaitali.

Zotsatira zabwino mu mawu a kuwonda Nthawi zambiri cardio: matayala thupi njinga, kusambira. Kuti azitentha mafuta anayamba, muyenera kuthamanga kwa mphindi zosachepera 40 osaima. Tiwolokere Mphindi 20 chikukwanira. Kwa mwezi wa maphunziro ndi chakudya chamagulu, mukhoza kutaya kwa pogwiritsa asanu.