Kuchita masewero olimbitsa thupi

Atsikana ambiri amawopseza ngati moto, akukhulupirira kuti akhoza kuponyedwa n'kukhala eni ake aamuna. Cholakwika chachikulu! Yang'anirani Zinaida Rudenko, oksana Artemov ndi ena. Kodi mukufuna munthu wofananayo? Kenaka pitani ku holo! Kutupa kuchokera kwa iwe mwathupi sikugwira ntchito kuti ukhale ndi minofu yaikulu, muyenera kugwiritsa ntchito mankhwala osokoneza bongo, kotero mutha kutenga mankhwala osokoneza bongo ndikudzipangira nokha popanda mantha. Koma kuti musadandaule ndi kupeza zotsatira zomwe mukufuna, muyenera kukhala ndi mfundo zapamwamba zochitira masewera olimbitsa thupi, ndipo amasiyana ndi maphunziro a kuvina kapena maphunziro a aerobic.

Kawirikawiri, pulogalamu ya mlungu ndi mlungu imagawidwa mu 3-4 kuyendera ku holo, yomwe imayenera kukhala ndi tsiku limodzi la mpumulo. Panthawi yopuma minofu, tulukani ndikukula mwamphamvu. Maphunziro aliwonse amadzipereka ku magulu angapo a minofu, chifukwa ndizosatheka kugwira ntchito minofu yonse ya thupi mwakuchita bwino.

Zochita zolimbitsa thupi zimagawidwa kukhala zolekanitsa komanso zochita masewera olimbitsa thupi. Ngati ndinu oyamba, nthawi yoyamba yanu idzaphatikizapo masewero olimbitsa thupi, popeza mukufunikira kumanga minofu yoyamba. Kodi maphunziro amphamvu ndi otani? Izi zimapanga, pochita minofu yambiri. Amachitidwa makamaka ndi zolemera zaulere. Odzipatula amalinganiza kupera minofu, kuwapatsa mawonekedwe omwe amafunidwa ndipo amachitidwa pa oyimilira.

Kuchita masewera olimbitsa akazi kwachikhalidwe sikusiyana ndi zochitika za amuna. Njira yowonongera ndi imodzi, kotero pakufufuza fanizo la vidiyo mungathe kuona bwinobwino ntchito yomwe munthu amachita. Koma ngati mukufuna kugwiritsira ntchito mapulogalamu okonzeka, ndiye bwino kupeza zomwe zalinganiziridwa kwa atsikana, monga momwe zimapangidwira cholinga cha ntchito zovuta za amayi.

Chonde chonde! Kuchita masewera olimbitsa thupi ndi ziphuphu zina, muyenera kuzichita, kudzipangira nokha kulemera komwe mungapangitse kuti pulogalamuyi ikhale yowonjezera. Inde, nthawi yomweyo kuganiza kuti kulemetsa kuli kovuta, koma kudzabwera ndi zodziwa. Ndibwino kuti mukhale ndi mndandanda wa zochitika zanu ndi kulembera kulemera kumene mumadzifotokozera nokha m'kalasi lanu loyamba.

Chinthu chachikulu ndikuti, musathamangitse kulemera, ndithudi ndi kofunikira, koma ndikofunikira kwambiri kuti muzichita masewera olimbitsa thupi oyamba kumene mwakuthupi komanso moyenera. Ndi bwino kutenga zolemetsa, ndipo potsirizira pake udziwe zambiri ndikuziwonjezera. Samalani kwambiri pa zochitika pamapewa, chifukwa ndi zophweka kwambiri kuvulaza.

Musaiwale za cardio! Maphunziro ndi "cardio + basic exercises" amathandiza kwambiri kuchepa. Nthawi yawo ingakhale yina: kuyambira 30 minutes mpaka 1.5 maora. Ndipo kumbukirani kuti maphunziro a cardio adzakhala ndi zotsatira zokhazikika komanso zowongoka kokha ngati mwawasintha ndi mphamvu yophunzitsa 3-4 pa sabata ndikuwona zakudya zoyenera.

Pansipa pali dongosolo lokonzekera la pulogalamuyi, lomwe limaphatikizapo zochitika zofunikira kwambiri kwa atsikana. Mungayambe kuchita zovutazi, pang'onopang'ono mutsogolere chidziwitso, kukonza ndi kusintha mndandanda wa zochitika zanu. Muholo nthawi zonse muli aphunzitsi, omwe mungathe kufotokozera momwe mungapangire zochitika zina zoyenera muholo. Ntchito yake yaikulu ndi kupereka zinthu zabwino kwa aliyense wogwira nawo ntchito komanso kuteteza chitetezo cha maphunziro.

Pulogalamu Yoyenera Kuchita Zochita

Zovuta za zochitika zoyambirira mu nkhaniyi zakonzedwa katatu pa sabata.

Tsiku loyamba:

1. Kuwonjezeka kwa miyendo mu makina 2: 15.
2. Sopo ndi bar 4x12.
3. Onetsetsani mapazi mu makina 3x12.
4. Kuwonjezeka kwa miyendo mu makina 2: 15.
5. Zolemba za osokoneza akhala 3: 12.
6. Thrust rod pamaso pake ndi kugawanika pachifuwa 3x12.
7. Onetsani mu 3-4 akuyimira kubwereza mobwerezabwereza.

Tsiku lachiwiri:

1. Kuwongolera mu simulator pa chifuwa kukhala 3h15.
2. Kuchulukanso kwa zitsulo zam'mbuyo kumbuyo kwa mutu ndi dzanja limodzi 3x12.
3. Kuwombera kwa dumbbells kuima 3: 10.
4. Kubwerera kumbuyo 3х10.
5. Kugwirana manja pa makina ndi kutsindika 3: 12.
6. Caviar atayima makina 4x15.

Tsiku lachitatu:

1. Kupindika kwa miyendo pamakina 2: 15.
2. Thrust rod pa miyendo yolunjika 4x12.
3. Kupukuta kwa miyendo mu makina (kukhala pansi kapena kunama) 3х15.
4. Kuthamangira kwa chipika mpaka pachifuwa kuchokera pamwamba ndi 3x12.
5. Chojambula cha malo osakanizika 3х12.
6. Onetsani mu 3-4 akuyimira kubwereza mobwerezabwereza.