Momwe mungapangire masewera olimbitsa thupi mwasayansi komanso moyenera, kuchepetsa mwayi wovulala, ndikupeza thupi labwino mwachangu?

Tisanayambe ndondomeko yolimbitsa thupi ya sayansi, choyamba tiyenera kumvetsetsa cholinga cha kulimbitsa thupi ndi thupi la munthu.Kodi mukufuna kutaya mafuta ndikumanga minofu, kapena mukufuna kukonza magwiridwe antchito a mtima ndi mapapo ndikukhalabe olimba?Kudziwa momwe thupi lanu lilili kungakuthandizeni kukhala ndi ndondomeko yolimbitsa thupi yomwe ikugwirizana ndi zosowa zanu, kuti muthe kukwaniritsa zotsatira zomwe mukufuna mwamsanga.

Choyamba, kutentha ndi gawo lofunikira.Kutentha koyenera kungayambitse magulu a minofu ya thupi, kukweza kutentha kwa thupi, ndi kupewa kuvulala kwamasewera.Mutha kutha mphindi 10 mukutenthetsa ndi masewera olimbitsa thupi osavuta monga kuyenda mwachangu, kuthamanga kapena kutambasula mwamphamvu.

Kenako pamabwera gawo lolimbitsa thupi.Mutha kusankha maphunziro a Cardio kapena mphamvu kutengera zolinga zanu ndi zomwe mumakonda.Kuchita masewera olimbitsa thupi a aerobic kungathandize kuwotcha mafuta ndi kupititsa patsogolo ntchito ya mtima ndi mapapo, monga kuthamanga, kusewera mpira, kudumpha chingwe, kusambira kapena kupalasa njinga, kuyambira ndi maphunziro otsika kwambiri, pang'onopang'ono kuwonjezera mphamvu, kungakuthandizeni kuthetsa vuto la kunenepa kwambiri.

Maphunziro amphamvu amathandizira kukulitsa minofu ndikuwongolera kuchuluka kwa kagayidwe kachakudya, monga kuphunzitsidwa kwa ma dumbbell, kuphunzitsidwa kwa barbell, kutengera mayendedwe apawiri, monga kukankha-mmwamba kapena squats, amatha kuchita masewera olimbitsa thupi angapo m'thupi ndikuthandizira kukulitsa gawo la thupi.

Pamene mukuphunzitsidwa bwino, ndi bwino kuti = maphunziro a mphamvu yoyamba, ndiyeno konzekerani masewera olimbitsa thupi, phunzirani kayendetsedwe kabwino ka kayendetsedwe kake, komwe kungakhale kothandiza kwambiri kuti muwonjezere mafuta a minofu ndi kuchepetsa chiopsezo cha kuvulala.

Pakulimbitsa thupi, njira yoyenera yopumira ndiyofunikira.Kupuma kungathandize kupereka mpweya, kutulutsa mpweya woipa, komanso kupewa kutsamwitsidwa kapena kusamva bwino panthawi yolimbitsa thupi.Ndibwino kuti mutuluke mukamalimbitsa thupi ndikupuma mukamapuma.

Kumapeto kwa masewera olimbitsa thupi, muyenera kutambasula bwino kuti mupumule.Izi zimathandizira kuchepetsa kupsinjika kwa minofu, kumathandizira kuchira kwa minofu, komanso kupewa zowawa ndi kuvulala kwamasewera.Kuchita kwa kutambasula kungaphatikizepo kutambasula kwa static, kutambasula kwamphamvu kapena kutambasula kwa PNF.

Pomaliza, popanga njira yasayansi yolimbitsa thupi, m'pofunikanso kulabadira dongosolo loyenera la kupuma ndi zakudya.Idyani, kugona ndi kuchita masewera olimbitsa thupi kusowa kwa zinthu zazikulu zitatu, kuphatikiza ntchito ndi kupuma, kupuma mokwanira kungathandize kuti minofu ikhale yolimba, ndipo kudya zakudya zopatsa thanzi kungapereke mphamvu ndi zakudya zoyenera kuchita masewera olimbitsa thupi.