Ngati mukufuna kumanga minofu, simukuyenera kugwira ntchito mwakhama pa maphunziro a mphamvu, komanso muyenera kusankha njira yoyenera. Lero, tikugawana malangizo a 5 omanga minofu kuti muthe kuchita masewera olimbitsa thupi bwino!

1. Pang'onopang'ono sinthani kuchuluka kwa katundu ndikuyesera kudutsa PR yanu

Mu masewera olimbitsa thupi, nthawi zambiri timawona anthu ena pachiyambi kuti asankhe kulemera kwakukulu, ndiyeno sangathe kuchita kangapo kuti asiye. M'malo mwake, njira yolondola iyenera kukhala yowonjezera pang'onopang'ono kulemera kwake ndikutsutsa malire awo, kuti apititse patsogolo kukula kwa minofu.

PR amatanthauza kulemera kwakukulu kwa maphunziro a mphamvu yachibadwa, kulemera kwake kwa malire. Pomanga minofu, kuwonjezeka kwa kulemera kumapangitsa kuti minofu ikhale ndi chilimbikitso chozama, kukulolani kuti mupeze maphunziro owonjezera. Choncho, tikulimbikitsidwa kuti muyesetse kudutsa PR yanu mu maphunziro, monga kuonjezera kulemera ndi kuwonjezera chiwerengero cha magulu.

2, konzani 2-3 pa sabata aerobic zolimbitsa thupi burashi mafuta

Pakumanga minofu, ndikofunikiranso kuwongolera kuchuluka kwamafuta amthupi kuti mupewe kudzikundikira kwamafuta pomanga minofu. Ndipo masewera olimbitsa thupi ndi njira yabwino kwambiri yotsuka mafuta, komanso kupititsa patsogolo mphamvu ya mapapu, kulimbikitsa kupirira, kukulolani kuchita bwino.

Ndibwino kuti mukonzekere masewera olimbitsa thupi 2-3 pa sabata, monga kuthamanga, kupalasa njinga, kusambira, ndi zina zotero, ndikuwongolera nthawi pafupifupi mphindi 30 nthawi iliyonse. Komabe, ndikofunikira kuzindikira kuti pakufunika kukhala osachepera maola 6 pakati pa maphunziro a Cardio ndi mphamvu.

3. Phunzitsani ndi magulu apamwamba

Maphunziro a Supergroup ndi chizolowezi chophatikiza zochitika ziwiri kapena zingapo zosiyana kuti muphunzire mosalekeza. Izi zikhoza kuonjezera mphamvu ya maphunziro ndi kusintha kusintha kwa minofu. Mwachitsanzo, mutha kuphatikiza makina osindikizira a benchi ndi ma push-ups a ma seti apamwamba.

4. Pezani zomanga thupi zokwanira

Mapuloteni ndiye maziko omanga minofu, kotero muyenera kukhala ndi mapuloteni ambiri. Nthawi zambiri, muyenera kudya pafupifupi 2 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi, monga: 50KG ya anthu iyenera kuwonjezera 100g ya mapuloteni patsiku.

Mapuloteni omwe ali ndi zakudya zosiyanasiyana ndi osiyana, mukhoza kusankha nkhuku, mazira, nsomba ndi zakudya zina zokhala ndi mapuloteni ambiri kapena mapuloteni ufa ndi njira zina zowonjezera.

5. Wonjezerani ma calories omwe mumadya ndikudya zakudya zambiri

Kumanga minofu kumafuna mphamvu zambiri kuti kulimbikitsa kukula kwa minofu, ndipo gwero la mphamvu ndi zopatsa mphamvu. Chifukwa chake, muyenera kuwonjezera ma calorie anu (ma 300 mpaka 400 okwera kuposa masiku onse), idyani zoyera, pewani zakudya zopanda pake, ndikudya kangapo nthawi imodzi, kangapo kuti muwonjezere kuchuluka kwa mayamwidwe a chakudya kuti mutsimikizire kuti minofu ili ndi zokwanira. zakudya ndi kupereka mphamvu.

Awa ndi malangizo a 5 odziwika bwino omanga minofu, ndikuyembekeza kuti mutha kupyolera mu njira yoyenera, kumanga minofu yogwira mtima, kuti ikhale yamphamvu.