Anthu osiyanasiyana amasankha mapulogalamu osiyanasiyana ophunzitsira, tikhoza kusankha pulogalamu yoyenera yolimbitsa thupi tokha malinga ndi zolinga zathu.
Sikuti amangopita ku masewera olimbitsa thupi kumatchedwa kulimbitsa thupi, kupita ku masewera olimbitsa thupi kudzakhaladi mwadongosolo, zida ndizokwanira.Komabe, izi sizikutanthauza kuti anthu amene alibe mikhalidwe kupita ku masewero olimbitsa thupi, iwo sangakhoze kuchita masewera olimbitsa thupi.
Pali njira zosiyanasiyana zochitira masewera olimbitsa thupi, timangofunika kupanga ndondomeko yolimbitsa thupi yomwe imatiyenerera ndikumamatira, kuti tikwaniritse cholinga ndi zotsatira za masewera olimbitsa thupi.
Anthu ena amagwira ntchito kunyumba ndikugula zotanuka, ma dumbbell, mateti a yoga, mipiringidzo, ndi zida zina, kuti akwaniritse nyumbayo kukhala malo ochitira masewera olimbitsa thupi.Kwa ophunzira, omwe alibe ndalama zokwanira kuti agule khadi lolimbitsa thupi kapena kugula zida zolimbitsa thupi, ndiye kuti bwalo lamasewera kusukulu ndi malo abwino ochitira masewera olimbitsa thupi.
1. Muzitenthetsa kaye kenako ndikuphunzitsidwa
Pamaso pa maphunziro olimba olimba, tiyenera choyamba ofunda-mmwamba maphunziro, zazikulu anatambasula, ntchito za mafupa a thupi ndi minofu magulu, ndiyeno gulu lotseguka ndi chatsekedwa kudumpha kapena mphindi 10 akuthamanga kulimbikitsa kufalitsidwa kwa magazi mu thupi, kotero kuti thupi pang'onopang'ono kutenthetsa, kupeza chikhalidwe cha masewera, amene angachepetse chiopsezo cha kuvulala masewera ndi kusintha mphamvu ya maphunziro.
2. Kuphunzitsa mphamvu poyamba kenako cardio
Pankhani ya maphunziro olimba olimba, tiyenera kukumbukira kuti mphamvu yoyamba ndiyeno cardio.Kulimbitsa mphamvu pa nthawi ya mphamvu zambiri za thupi, mukhoza kuyang'ana pa kulemera kwa thupi, kulimbikitsa kugwiritsa ntchito glycogen, ndi masewera olimbitsa thupi a minofu yanu, kuti mukhale ndi mphamvu yomanga minofu.
Kuphunzitsa mphamvu ndiyeno kuchita masewera olimbitsa thupi, nthawi ino kumwa kwa glycogen kuli pafupifupi, kutenga nawo gawo kwamafuta kudzakhala bwino, ndiko kunena kuti, kuchita masewera olimbitsa thupi aerobic, kuyaka kwamafuta kudzakhala bwino.
Kuchita masewera olimbitsa thupi kumagawidwa kukhala otsika kwambiri (kuyenda, kupalasa njinga, kuthamanga, kukwera, aerobics, kusambira, kusewera mpira, etc.) kusintha pang'onopang'ono kuchokera ku zolimbitsa thupi zotsika kwambiri kupita ku zolimbitsa thupi kwambiri, ndikusintha pang'onopang'ono kupirira kwawo, kumalimbitsa ntchito yamtima.
Kulimbitsa mphamvu tikulimbikitsidwa kuti tiyambe ndi kayendedwe ka pawiri, zomwe zingathe kuyendetsa chitukuko cha magulu angapo a minofu nthawi imodzi, obwera kumene akhoza kukhala dichotomized kapena trichotomized maphunziro, ndi anthu odziwa ndiye bwino ndi maphunziro asanu dichotomized.
Ngati cholinga chanu cholimbitsa thupi ndikupeza minofu, ndiye kuti nthawi yophunzitsira mphamvu kwa mphindi 40-60, nthawi ya Cardio kwa mphindi 20-30 ikhoza kukhala, ngati cholinga chanu chokhala ndi thanzi ndikutaya mafuta, ndiye kuti nthawi yophunzitsira mphamvu kwa mphindi 30-40, nthawi ya Cardio 30-50 mphindi akhoza kukhala.
3. Chitani ntchito yabwino yotambasula ndi kupumula, kuchira kwa kutentha kwa thupi, ndiyeno pitani kusamba
Pambuyo pa maphunziro olimbitsa thupi, muyeneranso kutambasula ndi kumasuka magulu a minofu omwe mukuwafuna maphunzirowo asanathe.Osapita ku shawa atangomaliza maphunziro olimba, nthawi ino chitetezo cha m'thupi ndi osauka kwambiri, zosavuta kudwala, tiyenera kuchita malo amodzi anatambasula maphunziro kumasuka magulu a minofu, kupewa kukangana kwa minofu ndi kulimbikitsa kukonza minofu.Kudikirira kuti kutentha kwa thupi kubwerere mwakale musanasambe kumatengedwa kuti ndi njira yabwino kwambiri.
4. Pangani chakudya choyenera kuti mulimbikitse kukonza thupi
Anthu omwe amapeza maphunziro a minofu, pafupifupi mphindi 30 ataphunzitsidwa akhoza kuwonjezera ufa wa mapuloteni kapena dzira lophika ndi magawo awiri a mkate kuti awonjezere mphamvu ndikulimbikitsa kukonzanso minofu.Kutaya mafuta maphunziro anthu, mukhoza kusankha kudya kapena kuwonjezera dzira yophika.
Nthawi yotumiza: May-18-2023