Yesetsani kupirira

Kupirira ndi luso lochita masewera olimbitsa thupi kwa nthawi yaitali. M'maseĊµera a zamalonda, komwe amatsindika pa luso laumisiri, ndi njira yomweyi, wothamanga amene ali ndi kupambana kolimbika kwambiri.

Kugwiritsa ntchito, pano popanda mtima wamphamvu ndi kupuma kwakukulu pa chifuwa chonse sungathe kuchita. Zimatsimikiziridwa, ndipo palibe chodabwitsa mwa ichi, ziribe kanthu mtundu wa chithunzi chogwira ntchito womwe umatsogolere, thanzi labwino lidzadalira kupirira, ndiko kuti, pamtalikidwe wa mapangidwe a mtima, kupuma, kutuluka, ndi thukuta. Ndiponsotu, zonsezi ndizomwe zimaphatikiza pamodzi ndikudziwika bwino kwa othamanga onse mawu akuti "mpweya".

Kusiyanasiyana kwa masewera olimbitsa thupi kuti mupirire

Kuchita masewera olimbitsa thupi kungakhale masewera otchuka kwambiri - kusambira, kuthamanga, kuvina, kudumphira. Kuphatikiza apo, pali malo ambiri otchuka omwe amasewera thupi ili:

Ponena za kuthamanga, ndiye, mwachiwonekere, pamene mukufunika kuwonjezera nyonga yamapapu ndi mtima wanu, inu, koposa zonse, kumbukirani chimodzimodzi. Komabe, polemera kwambiri, kuthamanga ndi masewera owopsa kwambiri, chifukwa pa nthawi iliyonse, phazi loyenda limapanga 70% ya kulemera kwa thupi. Ichi ndi katundu waukulu pamalumiki, omwe angapewe ndi kuyendetsa kulemera koyamba pa njinga. Ndipo m'malo ena onse, kuthamanga kumasunga udindo wa mtsogoleri pakati pa zochitika zolimbikitsana.

Zochita

Lero tikukuwuzani kuti mupange zochitika zolimbitsa thupi kuchokera ku gulu la cardio training ndi chingwe.

  1. Timadumphira pa chingwe choyamba pa mwendo umodzi, kenako pamtunda wina kuti tiwotche. Timapanga 20 jumps pa mwendo.
  2. Mapazi pamodzi, dumphirani kawiri.
  3. Chingwecho chinachotsedwa. Timachita masitepe ambiri kuti tipeze kupuma.
  4. Manja pamutu, tengani phazi mmbuyo, muthamange mwendo pamondo. Timakweza mtolo ndikusuntha kulemera kwake kumbuyo. Timakweza mwendo pamphuno. Mgugu wam'mbuyo uli kumbali yolumikiza, bondo silikuyenda kuchokera kumapazi.
  5. Timapanga, timatulutsa maulendo angapo ndipo timayambiranso kubwereza katatu kumbuyo kwa mwendo wachiwiri.
  6. Sambani miyendo yanu, tengani mapazi pang'ono.
  7. Kodi magulu - miyendo yaying'ono kusiyana ndi mapewa, manja patsogolo panu. Ife tinakhala pansi, tikupita mmwamba, ife timadula ndi phazi lakafika ku mbali. Timasintha miyendo mosiyana. Timachita maulendo 30.
  8. Kulimbana: Pa kusambira ndi phazi kumbali, timapanga thupi ndi kukantha kapena kugwedeza ndi manja. Timachita maulendo 30.
  9. Kuzimitsa kupuma - timayenda ndi inhalation ndi kutuluka.
  10. Kuphimba ndi kupondaponda phazi - kwezani mwendo wakumbuyo kumbuyo kwa mawonekedwe a hafu, ndipo dzanja lamanja likhudze phazi lakumanzere, mtembo umaswedwa, dzanja lamanzere likuchotsedwa. Kuchokera pa malo awa tikukwera, timagwirizanitsa manja pamodzi ndipo timagwira ntchito pambali pamanja. Timachita maulendo 20 pa mwendo.
  11. Ntchito yotsatira kuti yowonjezera mphamvu ikuchitanso kachiwiri pa chingwe - timadumphira katatu pamlendo woyenera ndi kumanzere, ndipo nthawi 10 pa miyendo yonseyo.
  12. Manja - ogwirana manja amasonkhanitsidwa patsogolo pa chifuwa, imani mikono ikufalikira kumbali. Timachita katatu.
  13. Kulimbana - kugwedezeka, manja pamodzi, nyamuka, ikani mikwingwirima iwiri kumbali. Timachita katatu.
  14. Timakweza manja athu, otsika-exhale. Timatenga njira zingapo kuti tipeze kupuma ndikupumula miyendo ya miyendo.