Zochita zabwino kwambiri za 8 kuti muchepetse mimba mwachangu

Zamkati

• 1. Burpee
• 2. Njinga mlengalenga
• 3. Wokwera pamtanda
• 4. Surfboard
• 5. Sinthani kukhala pansi
• 6. Mimba yam'mimba
• 7. Mimba ndi mapazi okwera
• 8. Malo aboti
• Malangizo pakuchita masewera olimbitsa thupi

Zochita zolimbitsa m'mimba ndizo zapakatikati mpaka zamphamvu kwambiri, zomwe zimakulitsa kugunda kwa mtima ndikulimbitsa minofu yam'mimba, chifukwa izi zimathandizira kuwotcha mafuta ndikuthandizira pakulimbitsa thupi.

Zochita zamtunduwu zitha kuchitika kunyumba katatu kapena kasanu pa sabata ndipo tikulimbikitsidwa kuti musanayambe, kulimbikitsidwa kwa mphindi 10, monga kulumpha chingwe ndi kulumpha ma jacks.

Kuphatikiza pa kuchita masewera olimbitsa thupi, ndikofunikira kutsatira chakudya chopatsa thanzi, kupewa kudya zakudya zosinthidwa komanso shuga wambiri. Kuphatikiza apo, kuwonjezera kudya zipatso ndi ndiwo zamasamba kumapangitsa kuti muchepetse thupi komanso kupewa zotsatira za accordion. Dziwani zomwe mungadye kuti muchepetse mimba yanu.

1. Burpee

O zoimbira ndichizolowezi chosavuta chomwe chimagwira thupi lonse ndipo sichifuna kugwiritsa ntchito zinthu motero, chitha kuchitidwa kulikonse. Nthawi yazoimbira, Amagwiritsa ntchito msana, chifuwa, miyendo, mikono ndi matako, kuthandiza kuwonda ndi kunenepa, chifukwa pamafunika mphamvu yayikulu.

Momwe mungapangire:

1. Imani ndikuyendetsa mapazi anu ndi mapewa anu;
2. Gwetsani thupi pansi, ndikuponya mapazi kumbuyo ndikutengera thupi pansi, kuthandizira manja;
3. Khalani pamalo okhudzidwa ndikugwira pachifuwa ndi ntchafu zanu pansi;
4. Kukwera thunthu, kukankha ndi manja anu ndi kuimirira, kutenga kulumpha pang'ono ndi kutambasula manja anu.

Muyenera kupanga magawo atatu a 8 mpaka 12 aganyu. Ndikofunikira kuyesa kuyendetsa bwino nthawi yomwe ntchito yaaganyu kotero kuti zotsatira zimakwaniritsidwa mwachangu. Pambuyo pa mndandanda uliwonse, amawonetsedwa kuti apumule kwa mphindi imodzi.

2. Njinga mlengalenga

Bicycle yomwe imayenda pandege ndimasinthidwe am'mimba omwe amaphatikiza thunthu ndi kupindika kwa ntchafu ndi kusinthana kwa thunthu kulimbitsa minofu yam'mimba.

Momwe mungapangire:

1. Gona ndi msana pansi;
2. Kwezani miyendo yanu ndi nsana wanu pansi;
3. Yerekezerani kuyendetsa njinga mutakweza mapazi anu.
4. Fikirani bondo lanu lakumanja pamene lili pafupi kwambiri ndi pamimba panu, ndi manja anu kumbuyo kwa mutu wanu, ndipo mubwereze ndondomekoyi bondo lanu lamanzere likakhala pafupi kwambiri.

Chofunikira ndikuchita magawo anayi a ntchitoyi mpaka mutsirizitse kubwereza makumi atatu kulikonse, polemekeza mphindi 1 pakati pawo, ndipo nthawi zonse kusamalira msana wanu molunjika kuti mupewe kupweteka kwakumbuyo.

3. Wokwera pamtanda

Wokwera pamtanda amathandizira kukweza kugunda kwa mtima chifukwa kumakhala kwamphamvu kwambiri, motero kumathandiza kuwotcha mafuta, kuphatikiza pakulimbitsa minofu yam'mimba ndikuwonjezera tanthauzo la mimba.

Momwe mungapangire:

1. Kuthandizira manja onse pansi;
2. Khalani pamutu, kusunga thupi, kutambasula pamalo awa;
3. Tambasulani mwendo umodzi ndikuuponyera patsogolo ndi mbali, monga momwe tawonetsera pachithunzipa pamwambapa, kusinthitsa miyendo iwiri nthawi yonseyo.

Tikulimbikitsidwa kuchita izi mwamagawo 4 ndi mphindi imodzi, osayima. Mphindi ikatha, muyenera kupumula masekondi 30 mpaka mutayambiranso gawo lotsatira.

4. Surfboard

Zochita zolimbitsa thupi ndizothandiza kwambiri kutaya mimba ndikumveka minofu yam'mimba, popeza ntchito yamphamvu imachitika kuti akhale pamalo omwewo kwa masekondi ochepa.

Momwe mungapangire:

1. Ikani manja onse awiri pansi;
2. Ikani miyendo yofananira pansi ndikulekanitsidwa pang'ono, kugawa kulemera kwa thupi pazinthu zinayi izi;
3. Sungani mawonekedwe a msana osakweza m'chiuno mwanu.

Amawonetsedwa kuti amathandizira thupi masekondi 30 kapena mpaka nthawi yayitali momwe ingathere.

5. Sinthani kukhala pansi

Ndikutembenuka kumbuyo kwamimba, ndizotheka kutulutsa minofu ya m'mimba, ndikuthandizira kuchepa m'chiuno.

Momwe mungapangire:

1. Ugone kumbuyo kwako ndi miyendo yako molunjika;
2. Ikani manja anu pansi pambali pa thupi lanu;
3. Flex mawondo anu ndikukweza miyendo yanu, ndikubweretsa mawondo anu pafupi ndi chibwano chanu;
4. Tsika ndi miyendo yanu molunjika, osakhudza mapazi anu.

Kuti ntchitoyi ichitike bwino, chofunikira ndikumaliza kubwereza 30 kapena zochuluka momwe mungathere mu seti 4.

6. Mimba yam'mimba

Mimba yamkati imagwiritsidwa ntchito pomwe cholinga ndikuchepetsa m'chiuno, chifukwa zimathandiza kutanthauzira minofu yakumtunda.

Momwe mungapangire:

1. Gona pansi, pa mphasa kapena mphasa;
2. Bwerani mawondo anu ndi kulola mapazi anu kufanana ndi chokhacho chokhudza pansi;
3. Ikani manja anu kumbuyo kwa mutu wanu ndikukweza mutu wanu, kuyesera kuti mutu wanu ufike pabondo lanu.

Ndikofunika kusamala kuti musakweze nsana wanu pansi panthawi yochita masewera olimbitsa thupi, kuti muchepetse ululu wammbuyo kuti usawonekenso mtsogolo.

Chovomerezeka ndikuchita kubwereza kwa ma 4 kubwereza 30 kapena momwe mungathere.

7. Mimba ndi mapazi okwera

Mimba yokhala ndi miyendo yokwera itha kuchitidwa popanda kuthandizidwa mwendo kapena kuthandizidwa, ndi mpira wa pilates kapena mpando.

Momwe mungapangire:

1. Imani phazi lanu;
2. Sungani mawondo anu;
3. Ikani manja anu kumbuyo kwa mutu wanu;
4. Kwezani thunthu, monga m'mimba.

Poyambitsa pulogalamu yochita masewera olimbitsa thupi, m'mimba ndi miyendo yothandizidwa pa mpira kapena mpando mutha kulimbikitsidwa kwambiri, kenako ndikupita patsogolo, monga miyendo yopanda chithandizo.

8. Malo aboti

Zochita zolimbitsa bwato zidapangidwa ndi yoga ndipo zimatha kutanthauzira minofu yam'mimba. Munthawi imeneyi thupi limapangidwa ngati "V" ndipo matako okha ndi omwe amakhudza pansi.

Momwe mungapangire:

1. Ugone kumbuyo kwako;
2. Kwezani thupi pansi ndikukweza chifuwa, miyendo, mikono ndi mutu;
3. Sungani miyendo yanu molunjika ndikusuntha mikono yanu patsogolo.

Ndikulimbikitsidwa kuti mubwereza zochitikazi katatu pamasekondi 30 kapena bola momwe mungathere. Kuphatikiza apo, ndikofunikira kudikirira mphindi 1 pakati pa seti iliyonse kuti thupi lipezenso bwino.

Malangizo pakuchita masewera olimbitsa thupi

Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kuti muwone thanzi lanu ndi dokotala wamba.

Komabe, ndikofunikira kumwa madzi pakati pa masewera olimbitsa thupi, kuvala zovala zoyenera zolimbitsa thupi ndikukonzekera malo ochitira ntchitoyi, chifukwa mayendedwe ena angafunike malo okulirapo.

Ngati pali zovuta zina, monga kupweteka kwa msana kapena bondo, ndikofunikira kupewa kuchita izi mpaka dokotala ataziyeza, kuti thanzi lisasokonezeke.

Kuphatikiza apo, njira ina yabwino yopezera thupi ndikuchepetsa thupi ndi ndewu ndi masewera omenyera, omwe amafotokozera minofu ndikuthandizira kupirira komanso kulimba. Onani zina zolimbitsa thupi kuti mumvetse m'mimba.