Mukufuna kukhala olimba koma osadziwa poyambira, mu masewera olimbitsa thupi sindikudziwa zida zoyambira kuchita masewera olimbitsa thupi? Lero, ndikugawana nawo njira zolimbitsa thupi zasayansi, kuphatikiza masitepe 4, kuti mutha kukhala bwino kuyambira pachiyambi.

1. Fotokozani zolinga zanu zolimbitsa thupi

Choyamba, muyenera kufotokozera zolinga zanu zolimbitsa thupi. Kodi cholinga cha kulimbitsa thupi ndicho kuchepetsa thupi, kuumbika bwino, kumanga minofu, kapena kulimbikitsa thupi? Pokhapokha mukakhala ndi cholinga chomveka bwino mutha kupanga dongosolo lolimbitsa thupi lomwe likuyenerani inu ndikupewa maphunziro akhungu.

2. Kutenthetsa

Musanayambe maphunziro, tenthetsani mafupa anu ndikukweza kutentha kwa thupi lanu pang'onopang'ono kuti muchepetse chiopsezo chovulala. Ndibwino kuti muzichita masewera olimbitsa thupi a 5-10 mphindi, monga kuthamanga, kuyenda mofulumira, kutambasula, ndi zina zotero, kuti mukweze kugunda kwa mtima wanu ndi kutentha kwa thupi, pamene mukutambasula minofu yanu ndikukonzekera.

3. Maphunziro okhazikika - kuphunzitsa mphamvu

Pamene tikuphunzira zolimbitsa thupi, tiyenera kukonza zolimbitsa thupi kaye, kenako ndikukonzekera cardio. Mukakhala pachimake, kuphunzitsa mphamvu kungakuthandizeni kuchita bwino pamiyeso yolemetsa komanso kuchepetsa mwayi wanu wovulala.

Mosasamala kanthu za phindu la minofu ndi kutayika kwa mafuta, ndikofunikira kukonzekera maphunziro a mphamvu, kutaya mafuta nthawi iliyonse yophunzitsira mphamvu ndi pafupifupi mphindi 30-40, kupindula kwa minofu nthawi iliyonse kumakonzekera mphindi 40-60, kugawa koyenera kwa maphunziro a minofu, kupewa kuchita masewera olimbitsa thupi. gulu lomwelo la minofu tsiku lililonse.

Ndibwino kuti maphunziro a mphamvu ayambe ndi zochitika zosavuta, monga squats, push-ups, kupalasa, kukoka molimba, kukoka ndi zina zomwe zingathe kuchita masewera olimbitsa thupi ambiri m'thupi ndikuthandizira kumanga minofu.

Kulemera kwake kuyenera kuyamba ndi ma dumbbells otsika kwambiri ndi ma barbells, ndipo pang'onopang'ono kuonjezera kulemera kwake ndi zovuta kupeza zotsatira zabwino. Samalani kuwongolera kupuma, dziwani luso lolondola la mphamvu, kuchepetsa chiopsezo cha kuvulala.

3. Maphunziro okhazikika - masewera olimbitsa thupi

Kukonzekera masewera olimbitsa thupi pambuyo pochita masewera olimbitsa thupi kungathandize kuwotcha mafuta, monga kuthamanga, kupota, aerobics, kudumpha, ndi zina zotero, kungathandize kuti mtima ndi mapapo azigwira ntchito bwino, zimathandiza kuti thupi likhale lolimba, komanso lithetse kunenepa kwambiri.

Anthu ochepetsa mafuta amakonza zolimbitsa thupi kwa mphindi 40-50 tsiku lililonse kuti awonetsetse kugwiritsa ntchito kalori, anthu omanga minofu amakonzekera 2-3 pa sabata kuchita masewera olimbitsa thupi a aerobic kungathandize kusintha magwiridwe antchito.

Pochita maphunziro a aerobic, ndikofunikira kukhalabe ndi masewera olimbitsa thupi osiyanasiyana ndikusintha nthawi zonse zomwe zili zolimbitsa thupi, kuti mutha kuyenda nthawi yayitali pamsewu wolimbitsa thupi ndikuchepetsa thupi mwachangu.

4. Khalani ndi nthawi yopuma yoyenera

Kupuma koyenera kungathandize thupi kuchira, kulimbikitsa kukonza minofu, ndi kupititsa patsogolo zotsatira za maphunziro. Ndibwino kuti mukonzekere 1-2 masiku opumula sabata iliyonse, kumvetsera khalidwe la kugona ndikuonetsetsa nthawi yokwanira yogona.