M'nthawi yamakono yoganizira za thanzi, kuchepa thupi kwakhala cholinga chotsatiridwa ndi anthu ambiri.Kuthamanga ndi njira yodziwika kwambiri yochepetsera thupi, yomwe ili yoyenera masewera a anthu ambiri.

Ndiye, kuthamanga kungathe bwanji kukwaniritsa zowonda mu nthawi yochepa?Nayi pulogalamu ya masabata 8 kuti muchepetse thupi.

Masabata a 1-2 akuthamanga: kuyenda mwachangu komanso kuthamanga

Musanayambe kuthamanga, chitani zinthu zosavuta zokonzekera, monga kuyenda, kutentha, ndi zina zotero. kumamatira kwa izo, ndipo pang'onopang'ono kupititsa patsogolo ntchito ya cardiopulmonary ndi luso la masewera, monga: kuyenda mofulumira kwa mphindi 5, kuthamanga kwa mphindi 5, kubwereza, kutsatira mphindi 50-60 nthawi iliyonse.

Kuthamanga kwa masabata a 3-4: Kusintha kwa kuthamanga pafupipafupi

Kuyambira sabata yachitatu, luso lathu lothamanga likuyenda bwino ndipo titha kusinthana ndi kuthamanga kwamtundu umodzi, ndiko kuti, kuthamanga pa liwiro lokhazikika la makilomita 6-8 pa ola limodzi.

Mu sabata lachitatu, nthawi yothamanga imatha kuwonjezeka pang'onopang'ono mpaka mphindi 30-40, ndipo ena onse ndi masiku 1-2 pa sabata.Mu sabata yachinayi, mutha kuwonjezera nthawi yothamanga mpaka mphindi 40-50.

Pulogalamu ya masabata 5 mpaka 6: Kuthamanga pamodzi ndi squats

Mu sabata lachisanu ndi lachisanu ndi chimodzi, tikhoza kuwonjezera squat kanthu pamaziko a kuthamanga, amene angalimbikitse thupi minofu gulu ndi kusintha zofunika kagayidwe kachakudya phindu tikwaniritse bwino kuwonda kwenikweni.

Njira yeniyeni ndikuthamanga kwa mphindi 10, kenako konzani ma squats 20, kubwereza, kutsatira pafupifupi mphindi 40, kutsika, kuchuluka kwa ma squats pafupifupi 80.

Masabata 7-8 othamanga: kuthamanga + kuthamanga mwachangu

Mu sabata lachisanu ndi chiwiri ndi lachisanu ndi chitatu, titha kugwiritsa ntchito kuphatikiza kuthamanga ndi kuthamanga mwachangu.Awa ndi maphunziro apamwamba kwambiri, omwe amatha kukulitsa kugunda kwa mtima mwachangu, kusunga thupi pamlingo wapamwamba wa kagayidwe kachakudya mukamaliza maphunziro, ndikupitilizabe kudya zopatsa mphamvu kuti mukwaniritse kuyatsa mafuta.

Njira yeniyeni ndikuthamanga kwa mphindi zisanu, kuthamanga mwachangu kwa mphindi imodzi, kubwereza, ndikutsatira pafupifupi 4.

Kupyolera mu pulogalamu yochepetsera thupi ya masabata 8, kuphatikizidwa ndi kasamalidwe kazakudya zasayansi, simungangopeza zotsatira zoyenera zochepetsera thupi, komanso kukulitsa thupi lanu, kulimbitsa thupi lanu, ndikupangitsa thupi lanu kukhala lolimba mukangoonda.