Kuthamanga kwa kulemera - momwe mungagwiritsire ntchito moyenera kuti muwonongeke?

Kuthamanga ndi njira yopindulitsa kwambiri mu masewera, omwe mungathe kuchotsa kulemera kolemera. Kuti mutenge zopindulitsa, muyenera kudziwa zina mwazochita zomwe mukuchita. Pali njira zingapo zomwe mungagwiritse ntchito kuti muchepetse kulemera .

Kodi kuthamanga kwa kulemera kumathandiza?

Kuti mumvetse nkhaniyi, muyenera kuganizira ubwino umene mungapeze ngati mumapita nthawi zonse.

1. Kupeza ngati mutha kuchepetsa thupi, m'pofunika kunena kuti mtundu uwu wa zozizira zapamwamba umachepetsa mphamvu ya thupi ndikuthandizira kupanga testosterone - hormone yomwe imathandiza kutentha mafuta.
2. Nthawi zonse kumenyana kumatulutsa minofu ndipo miyendo ndi miyendo zimakhala zovuta kwambiri - malo ovuta kwambiri pa thupi la mkazi. Tiyenera kuzindikira kuti pakuyendetsa gawo la mabungwe okwera pamahatchi akugwira nawo ntchito, yomwe imakhala yolemetsa kwambiri tsiku ndi tsiku.
3. Kutaya thupi poyendetsa n'kotheka chifukwa cha zotsatira zabwino pamagetsi.
4. Panthawi yopuma, kugawidwa kwa magazi ndi kuwonjezeka kwa thukuta, zomwe ndi zofunika kuti tipewe cellulite komanso kusintha khungu.

Kodi mungayende bwino bwanji kuti muchepetse thupi?

Kuti mutenge zopindulazo ndikuponyera kulemera, muyenera kulingalira malamulo ena osavuta:

1. Maphunziro ayenera kuyamba ndi kutentha, komwe kuli kofunika kutentha minofu ndi mitsempha, zomwe zingathandize kuchepetsa chiopsezo cha kuvulazidwa ndi kusintha zotsatira kuchokera ku maphunziro oyamba.
2. Anthu ambiri amafunitsitsa kudziwa momwe zingathere kukataya kulemera , kotero oyamba amayamba kuyambira mphindi 15-20, ndiyeno, pambuyo phunzilo pang'ono, ndi nthawi yoonjezera kuti pakhale patsogolo. Nthawi yabwino ndi ola limodzi.
3. Ndikofunika kukhazikitsa ndondomeko yoyendetsera ntchito, chifukwa zotsatirazi zikhoza kupezeka pokhapokha mutanyamula katundu. Ndibwino kuti tiphunzire katatu pa sabata.
4. Ngati mukufuna kudziwa momwe mungagwiritsire ntchito kulemera kwake, katundu wotsegulira ndiwopambana kwambiri wa cardio ya mafuta oyaka.

Kuthamanga kumathamangira kulemera

Ponena kuti "nthawi" amatanthawuza kugonjetsa mtunda mu pulogalamu inayake: gawo limayenda pang'onopang'ono, ndiye siteji yowonjezereka ikupita, ndiyeno zonse zimabwereza kachiwiri. Ngati mukufuna kudziwa momwe mungathamangire kutaya thupi, ndiye kuti zonse zimadalira kukonzekera thupi. Oyamba ayenela kulangizidwa kuyambira 20 min. Ndikoyenera kuzindikira kuti nthawi ya masitepe a kusinthanitsa sayenera kukhala ofanana, ndipo ikhoza kusankhidwa modziimira. Zigawo zingathe kuwerengedwa ndi nthawi kapena mtunda. Mapangidwe angayang'ane monga awa:

1. Choyamba chofunika mu 3-5 mphindi. ingopitani kuti muthamangitse masewera anu mofulumira kuti mutenthe minofu yanu ndikufulumizitsa magazi anu .
2. Gawo lotsatira ndikuthamanga mofulumira kwa mphindi 2-3.
3. Pambuyo pazimenezi, muyenera kupita mofulumira kuti muthe kulemera, poyesera kuyendetsa msinkhu wake. Kutalika kwa gawoli ndi 1-2 min.
4. Gawo lachinayi limatanthauza kusintha kwa kayendetsedwe ka pang'onopang'ono, komwe kudzabwezeretsa kupuma. Ndiye mumayenera kubwereza sitepeyo mofulumizitsa.

Kuthamanga pa tsamba la nyumba yochepetsetsa

Ngati palibe njira yoti muthamangire, ndiye kuti mungaphunzitse kunyumba. Pali mitundu iwiri yoyendetsa malo:

1. Popanda kulumpha . Pamene muthamanga kuti muthe kulemera, phazirani phazi lanu pa chidendene. Muyenera kusinthasintha miyendo yanu mofulumira, mukuyesera kudula mawondo anu pansi.
2. Ndi kulumpha . Pachifukwa ichi, pansi kumakhudza kokha phazi la phazi. Akangotha ​​kukhudza, m'pofunikira kupanga kudumpha, kusintha mgugu.

Ponena za kuchuluka kwake kuthamanga kuti ukhale wolemera, ndiye kuti nthawi yatsala imakhala yofanana ndi oyambanso ayambe kuyambira maminiti 20. Zitsanzo za maphunziro:

1. Kuyenda kwinakwake m'malo (Mphindi 5) Ndikuthamanga ndi kulumpha (mphindi 2-3). Muyenera kupanga 3-5 mabwalo.
2. Choyamba, pofuna kutenthetsa, muyenera kuyendayenda pamalo okwera (3-4 mphindi). Njira zina zogwira ndi kudumphira (2min.) Ndipo nthawi zonse (5 min.)

Kuthamanga pa tsamba lochepetsetsa

Mothandizidwa ndi simulator, mutha kusintha malo ogwiritsira ntchito pamsewu, chifukwa akhoza kusintha katundu, mofulumira komanso ngakhale kutsetsereka kwa msewu. Nthawi yokwanira yophunzitsira ndi mphindi 30, ndipo amathamanga kwa mphindi zoposa 40. zosakondweretsedwa. Ndibwino kuti tiphunzire katatu pa sabata. Kulemera kwa kulemera koyendetsa kungaphatikizepo:

1. Sprint . Pankhaniyi, nkofunika kuphunzitsa pazomwe zingatheke.
2. Pansi pa mtunda . Pogwiritsa ntchito mapepala otsetsereka, mukhoza kulingalira kuthamanga kumtunda, zomwe zimathandiza kuchepetsa kulemera.
3. Kuthamanga kwina . Maphunziro angapangidwe pamsewu, kusinthira liwiro kuchoka pa osachepera kufika pamtunda.

Kuthamanga pa masitepe oti mukhale wolemera

Kusunthira ndi kutsika masitepe, mukhoza kuwonjezera ntchito ya minofu, kufulumizitsa ntchito yotentha mafuta ndikuwonjezera kupirira kwa thupi. Kuti mumvetse mmene mungathamangire kulemera kwa masitepe, ganizirani malamulo awa:

1. Muyenera kuyamba ndifupikitsa mphindi 20. Nthawi ndi nthawi muwonjezere nthawi, ndikufikitsa mpaka mphindi 60. Zotsatira zochokera kuntchito zingapezeke ngati nthawi yonse yophunzitsira sabata ndi maola awiri.
2. Oyamba kumene ndi abwino kusankha chisokonezo chotere: kukwera masitepe omwe muyenera kuthamanga, ndi kupita pansi, kuti minofu ikondwere, ndipo kupuma kunabwezeretsedwa.
3. Kuti musinthe, muyenera kusintha chiwerengero cha njira, kusintha msinkhu ndi kugwiritsa ntchito zochitika zosiyanasiyana za maphunziro, mwachitsanzo, mungatenge zitsulo m'manja mwanu.

Kuthamanga m'mawa kuti ukhale wolemera

Amakhulupirira kuti njira yabwino kwambiri yolemetsa ndizochita mmawa, pamene pali mphamvu zambiri ndi mphamvu. Mungathe kusankha zosankha zomwe takambirana pamwambapa, kutanthauza kukwera makwerero kapena nthawi. Pulogalamu yothamanga yolemetsa ingayang'ane monga iyi:

1. Pa miyezi iwiri yoyambirira, kuthamanga kumayenera kukhala mphindi 15-25. Pambuyo pake, yonjezerani nthawi kwa mphindi 40.
2. Mlungu uliwonse, muyenera kuchita 2-3, koma patapita nthawi yomwe thupi limagwiritsidwa ntchito mukhoza kuchita zambiri.
3. Mmawa umataya kulemera kwake kumatanthauza kugonjetsa mtunda wa 1.5 makilogalamu m'miyezi iwiri yoyambirira, ndiyeno, uyenera kuwonjezeka kufika 2 km.

Kuthamanga madzulo kuti awonongeke

Pomwepo nkofunika kunena kuti tsiku lolimbika limachepetsa ntchito ya thupi, ndipo izi zimakhudza kwambiri maphunziro. Pali zifukwa zingapo za momwe mungayendetsere kulemera:

1. Kutalika kwa madzulo kumakhala kochepa pakapita nthawi, chifukwa thupi silingakhoze kupirira.
2. Sichikulimbikitsidwa kuti mugwirizanitse kuthamanga kwa kulemera ndi zochitika zina zakuthupi.
3. N'kosaloledwa kuti agone atangomaliza kumene ntchito, chifukwa kwa kanthawi ndithu kuthamanga kwa mtima kumathamangira.
4. Malangizo okhudzana ndi nthawi ya maphunziro ndi ofanana ndi malamulo omwe tawatchula pamwambapa.

Kuthamanga kwa kulemera - malangizo

Kuti maphunziro athe kukhala ogwira mtima komanso otetezeka, muyenera kutsatira malangizo angapo:

1. Njira yoyenera yogwiritsira ntchito ndi yofunika kwambiri. Nkofunika kuti nthawi zonse musamaweruze, pamene thupi liyenera kutsogoloza. Zida zong'onongeka pamapiri ndi kuzigwira pafupi ndi thupi. Gwiritsani pansi pasadakhale phazi lonse, chidendene, ndiyeno, mupange mpukutu wosalala, ndipo sitepeyo idzayamba ndi sock.
2. Kuthamanga kwa kulemera kumatanthauza kutsatila mpweya wokwanira, kotero pangani zofunikira kudzera mu mphuno zanu, ndi kutulutsa pakamwa. Nkofunika kuti mpweya wotsiriza utalike kuposa kudzoza.
3. Pamene akuthamanga, ndibwino kuti mumvetsere nyimbo, ndipo akatswiri akulangiza kusankha nyimbo ndi nyimbo yoyenera, kotero kuti ikugwirizana ndi kayendetsedwe kake.
4. Ambiri akudandaula kuti ndibwino kuti athamangitse kulemera kwake, ndipo akatswiri amalangiza kuti aziganizira zozizwitsa zawo. Wina ali ndi mphamvu kwambiri m'mawa, ndipo wina amasangalala madzulo.
5. Ndikofunika kumvetsera malo omwe akugwirako ntchito, choncho chophimba chotchedwa asphalt chimawoneka chowopsa, chifukwa mukhoza kuvulaza malumikizidwe. Ndi bwino kuchita masewera apadera, masewera kapena paki kapena m'nkhalango.

Pewani kuthamanga chifukwa chokula

Pofuna kukhala ndi thanzi labwino, nkofunika kuyang'anira kufunika kwa mphamvu. Choyamba muyenera kuwerengera mtengo wovomerezeka, ndipo ndi 220 kupatula zaka. Kuchokera ku mtengo wotengedwa, mungathe kudziwa kukula kwa katundu.

1. Low . Chizindikirocho sichiposa 65% mwazitali. Mtengo uwu ndiwowoneka ngati kuyenda mofulumira. Oyamba akuyenera kuyamba ndi mphamvu zochepa.
2. Avereji . Kuthamanga kwa kulemera kumapangitsa kuti asiye kufika 65 mpaka 70% mwazitali. Njira iyi ndi yoyenera kwa anthu omwe akhala akugwira ntchito kwa milungu 3-4.
3. Pamwamba . Pankhaniyi, chizindikiro chikukula kufika pa 70-85% ndipo anthu omwe angatenge nthawi yayitali ndi sing'anga akhoza kugwiritsa ntchito njirayi.

Mphamvu pamene akuthamanga pofuna kulemera

Popeza cholingacho - kuchotsa kulemera kolemera, kusasintha zakudya sizingatheke. Kuthamanga kumawonjezera kagayidwe kanyama ndi chilakolako, kotero ndikofunikira kuphunzira kudziletsa nokha. Kudya pamene akuthamanga kulemera, kumaphatikizapo malamulo awa:

1. Ndikoyenera kukana chakudya chovulaza: yokazinga, kusuta, mchere, mafuta, okoma ndi zakudya zina zapamwamba.
2. Ambiri amalakwitsa - amayendayenda m'mawa opanda chopanda kanthu monga padzakhala minofu ya minofu, kotero maola 1.5 musanayambe kuchita masewera olimbitsa thupi muyenera kudya zakudya zowonjezeka m'zakudya .
3. Pambuyo pophunzira, muyenera kubwezeretsa minofu ya minofu. Ikulangizidwa pambuyo pa mphindi 40-60.

Kuthamangira zovala kuti zikhale zochepa

Ndikofunika kusankha zovala zoyenera, kotero kuti panthawi yoyendayenda, palibe chomwe chingasokoneze, choncho sankhani mathalauza ndi T-sheti yomwe siidzatseka kayendetsedwe ka thupi ndikuyendetsa thupi. Zinthu zaulere zomwe mungasankhe sizomwe, chifukwa pa izi zimadalira kuthandizira kuthamanga kwa kulemera. Ambiri akulangizidwa kuvala zovala zambiri, kotero kuti thupi limalumphira, koma izi zingachititse kutenthedwa kwa thupi ndikuwononga thanzi. Mawotchi ayenera kukhala omasuka, olimbitsa phazi, koma musawapachike.