Kuwotchera ndi njira yotchuka kwambiri yotentha mafuta, ndipo lero ili ndi mitundu yambiri. Chimodzi mwa zabwino kwambiri chimaonedwa kuti ndichosinthasintha. Maphunziro a aerobics amapita mphindi 50-60. Nthawi ino ndi yokwanira kuwotcha makilogalamu 500, ndithudi, pokhapokha ngati zochitika zonse zidzachitidwa mofulumira kwambiri. Khwerero-aerobics ya kulemera kwake imaphatikizapo masewero omwe amagwiritsidwa ntchito pogwiritsa ntchito nsanja yapadera.
Makhalidwe ovuta a makalasi amatha kuwonjezeka poika nsanja imodzi pamzake (kapena kuwonjezera zizindikiro zina) ndipo motero kukula msinkhu wake. Komanso mukamaphunzira mungagwiritse ntchito mankhwala osokoneza bongo komanso kulemera.
Dzinalo la "kuthamanga kwazitsulo" limachokera ku mawu a Chingerezi, omwe amatanthawuza kuti "sitepe". Zochita zambiri zimakhala zosiyana siyana ndipo sizili zovuta kwambiri, ndichifukwa chake kusambira kwa aerobics kuli koyenera kwa anthu omwe ali ndi msinkhu uliwonse wokonzekera ndi zaka zirizonse.
Mukafika ku holo kuti mukambirane gulu loyamba, mukhoza kuyamba kutayika, chifukwa maina a kayendetsedwe kawo simunadziwidwenso, ndipo pitirizani kukhala ndi aphunzitsi ndipo ophunzira ena omwe akudziwa bwino maphunzirowa adzakhala ovuta. Komabe, musataye mtima! Palibe chovuta pano, ndipo kuchokera pachiyambi choyamba mudzakumbukira zochitika zoyambirira ndikusintha pa liwiro la gululo.
Kodi ndizitenga chiyani kuti ndiphunzire?
Madzi! Muyenera kukhala ndi botolo la madzi akadali kutentha. Komabe, panthawi yophunzitsa, yesetsani kumwa pang'ono ndi pang'ono. Zovala siziyenera kukoka pamodzi, maseĊµera a masewera olimbitsa thupi, magalasi, ndi zina zotero, adzachita. Onetsetsani kuti nsapatozi sizingasunthike, mwinamwake mumayika kusokoneza bondo lanu.
Khwerero-kutentha kwapakhomo kunyumba
Kodi n'zotheka? Inde! Palibe mitengo yamtengo wapatali yomwe simukufunika kugula, mtengo wa nsanjayo umayambira pafupifupi $ 65 (yomwe ili pafupi ndi yolembetsa mwezi uliwonse ku masewera olimbitsa thupi). Ndipo ngati mukufuna, mungathe kudzipanga nokha, koma musayiwale kuti malonda anu ayenera kukhala osagwira, kupirira kulemera kwanu ndi kukhala osapumphuka (mpira wa mphira ndi wabwino kwambiri). Pulatifomu iyenera kukhala ndi masentimita 20.
Pankhani ya chidziwitso, amatha kusankhidwa mosavuta kuchokera ku masewero akuluakulu a kanema, imodzi yomwe idzapatsidwa pansipa.
Kuwongolera njira zowonongeka kwa oyamba kumene kumathandizira kulimbitsa mtima wamagetsi, kuwongolera kayendetsedwe ka kayendetsedwe kake ndi kubweretsa minofu mukumveka. Cholinga chake chili pamtunda, minofu ya miyendo, mapeni ndi matako.
Kodi mungatani kuti muzichita masewera olimbitsa thupi?
Onetsetsani kuti msana wanu uli wowongoka, maso anu ali patsogolo, sitepe iyenera kukhala yowala komanso yowoneka bwino, miyendo yochita masewera olimbitsa thupi sagwedezeka pamadzulo, kotero musamavulaze mgwirizano.
Monga kutenthetsa, mungagwiritse ntchito kuyenda pamtunda pang'onopang'ono kwa mphindi zisanu ndi zisanu ndi ziwiri. Muyenera kupuma komanso kupuma. Mikono imangowonongeka pamakona ndi kusuntha monga momwe zimakhalira nthawi zonse, chifukwa cha iwo mumakhalabe ochepa.
Gwiritsani ntchito zolaula ndi zochita nawo kuti mutengere komanso kulimbitsa minofu yanu. Koma ngati mukufuna kufotokozera minofu ya makina osindikizira ndi kubwerera, adzafunika kuchita zozizwitsa mosiyana, chifukwa zimakhala zovuta kuchita mapeto pamene mukuyenda. Mukhoza kuwapangitsa kumapeto kwa ntchitoyi ngati chida. Choncho, mudzapeza kuti thupi lanu lonse lidzakhala loyenera komanso lolimba. Pansipa ife tiwonetsetse kanema kanema koyendetsa kanyumba ka aerobics, komwe mungaphunzire kunyumba.