Zinthu 7 Zomwe Ophunzitsa Amafuna Kukuuzani Koma Osatero

Zamkati

• "Pansi! Pansi! Pansi!"
• "Mungathe Kuchita Zabwino Kwambiri!"
• "Osazungulira Kumbuyo Kwako!"
• "Onjezani Kulemera Kwambiri!"
• "Khalani pachifuwa!"
• "Chotsani foni yanu!"
• "Idyani Chinachake!"
• Onaninso za

Ingoganizirani kulemba imelo ndi zigongono zanu.Mutha kuzichita, koma zimadzaza ndi typos ndikutenga pafupifupi katatu kupitirira ngati mukadatsata njira yofananira chala. Mfundo yanga: Kupeza ntchito m'nthawi yochepa, kugwiritsa ntchito mawonekedwe osayenera sikumveka. N'chimodzimodzinso ndi kulimbitsa thupi kwanu.

Kuchita masewera olimbitsa thupi moyenera sikungofunikira kokha kuti mupeze zotsatira zopanga thupi zomwe mukufuna, komanso ndikofunikira kwambiri kuti musapweteke komanso musavulale. Nkhani yabwino ndiyakuti kusintha pang'ono pang'ono pazochitika zanu kungakuthandizeni kukulitsa mphindi iliyonse yomwe mumagwiritsa ntchito pochita masewera olimbitsa thupi. Ophunzitsa amadziwa izi, ndipo amafuna kukuwuzani, koma popeza si aliyense amene amayamikira uphungu wosapemphedwa, nthawi zambiri amaluma malirime awo. Apa, zinthu zisanu ndi ziwiri zomwe akuganiza - tsiku lililonse. Tamverani!

"Pansi! Pansi! Pansi!"

Zikachitika: Magulu.

Chifukwa chiyani ndizoyipa: Popanda kutsika mokwanira mu squat, mumaphonya kugwirizanitsa minofu yonse ya miyendo yanu, matako, ndi pakati. Ndipo minofu yocheperako yomwe mumagwira ntchito, ma calories ochepa omwe mumawotcha. Pamalo otsika kwambiri a squat anu, ntchafu zanu zizikhala zofanana ndi nthaka.

Momwe mungakonzere: Imani kutsogolo kwa mpando kapena benchi ndikuchita masewera ochepa, ndikukankhira m'chiuno ndikutsika mpaka mutatsala pang'ono kukhala. Izi zikuthandizani kudziwa momwe squat yoyenera imamvekera. Ganizirani za kusunga kulemera kwanu mu zidendene zanu ndi chifuwa chanu mmwamba (muyenera kuwerenga malemba aliwonse pa malaya anu pagalasi). Ndi mawonekedwe oyenera, mumagwira ntchito bwino minofu ndi kupanga miyendo yowonda komanso yolimba kwambiri.

"Mungathe Kuchita Zabwino Kwambiri!"

Zikachitika: Ziphuphu.

Chifukwa choipa: Ziphuphu zimafunikira kuti msana wanu uzitha kupindika, zomwe zimapangitsa kupsinjika kosafunikira kumbuyo. Komanso samagwira pamimba (minofu yakuya), yomwe ndi yofunika kwambiri pamimba yopanda kanthu.

Momwe mungakonzere: Chitani matabwa m'malo mwake! Kusintha kulikonse kwa thabwa kumalimbitsa minofu yonse pachimake, miyendo, ndi mikono ndikuwongolera kaimidwe.

Vidiyo: 10-Minute, Belly-Blasting Workout

"Osazungulira Kumbuyo Kwako!"

Zikachitika: Zakufa.

Chifukwa choipa: Amayi ambiri amakhala ndi chizolowezi chomazungulira msana wawo akamangoyenda kutsogolo panthawi yakufa, koma izi zimabweretsa kupsinjika kwakumbuyo kumbuyo, makamaka mukamagwira zimbalangondo. Muyenera kumverera kusunthaku makamaka mumimimbayo ndi m'miyendo yanu.

Momwe mungakonzere: Onetsetsani kuti mukugwiritsa ntchito nthawi yonseyo, sinthani m'chiuno mwanu, ndikusunga chifuwa chanu mukamatsitsa chifuwa chanu. Sungani ma glute otanganidwa ndikugwada pang'ono m'miyendo yanu. Chepetsani pansi mpaka mutamveketsa pang'ono, kenako gwiritsani ntchito glutes yanu, osati msana wanu, kuti mubwererenso kuyimirira.

"Onjezani Kulemera Kwambiri!"

Zikachitika: Kulimbitsa mphamvu.

Chifukwa choipa: Kukweza zolemera zolemera sikungakupangitseni kukhala akulu! Ngati mulibe mphamvu sitima ndi kukana mokwanira kutopa kwathunthu minofu yanu, simudzawonjezera mafuta-wokazinga minofu misa anu chimango.

Momwe mungakonzere: Sankhani cholemetsa chomwe ndi cholemera kwambiri kuti muthe kukwanitsa seti imodzi osawonjezeranso. Kuphatikiza pa kusuntha kwamphamvu, onjezani magawo a cardio (masekondi 30 a chingwe chodumpha, ma sprints, ndi zina) muzochita zanu. Kuphatikiza kumeneku kumamanga minofu yowonda, kuwotcha mafuta, ndikupangitsa kuti kagayidwe kanu kakhale kokwera kwa maola ambiri mutachoka ku masewera olimbitsa thupi.

"Khalani pachifuwa!"

Zikachitika: Mikwingwirima, zophulika, mapapu, kapena mpira wamankhwala amaponya.

Chifukwa choipa: Kulola chifuwa chanu kugwa pochita izi, kumatha kutsitsa kumbuyo kumbuyo komanso kupsinjika m'khosi ndi m'mapewa.

Momwe mungakonzere: Khalani ozindikira. Nthawi zonse ganizirani zodzikweza pachifuwa ndikukoka masamba amapewa pansi ndikubwerera nthawi zonsezi.

"Chotsani foni yanu!"

Zikachitika: Nthawi zonse.

Chifukwa choipa: Kuyimitsa masewera olimbitsa thupi kuti muyang'ane foni yanu kumachedwetsa kugunda kwa mtima wanu komanso kutentha kwa kalori. Ngati mugwiritsa ntchito foni yanu muli pa treadmill, mukuphonyanso zabwino zakugwira ntchito; ndi nthawi yabwino kuchotsa malingaliro anu ndikukhazikitsanso.

Momwe mungakonzere: Siyani foni yanu m'galimoto kapena chipinda chotsekera. Njira yabwino yopumira nthawi yaukadaulo ndikuyang'ana malingaliro ndi thupi lanu ndikusunga foni pamalo pomwe simungathe kuyiyang'ana.

"Idyani Chinachake!"

Zikachitika: Mukamaliza kulimbitsa thupi.

Chifukwa choipa: Ngati mukuyesera kuti muchepetse thupi, zitha kuwoneka ngati lingaliro labwino kusadya chakudya mukamaliza masewera olimbitsa thupi. Izi sizingakhale kutali ndi choonadi. Mukamaliza kulimbitsa thupi, thupi lanu liyenera kuyamba kudzilimbitsa komanso kudzikonza lokha kuchokera pamaphunziro anu. Mwanjira ina, imafunikira ma calories. Thupi lanu limangogwiritsa ntchito zopatsa thanzi zomwe mumadya (kukonza ndikuchira) osati zoyipa (zosungira mafuta).

Momwe mungakonzere: Kutsatira kulimbitsa thupi kwanu, kubetcha kwanu bwino ndi chakudya chamadzimadzi chomwe chili ndi mapuloteni ndi chakudya. Zakumwa izi sizifunikira chimbudzi chambiri, chifukwa chake michere imalowa mwachangu m'dongosolo lanu, kulola kuti thupi lanu liziyamba kuyambiranso. Mphindi makumi anayi ndi zisanu mpaka ola limodzi mutatha kulimbitsa thupi, idyani chakudya chonse, chokhala ndi mapuloteni ndi chakudya. Mwachitsanzo, chidutswa cha nsomba chokhala ndi quinoa komanso saladi wobiriwira wokhala ndi mafuta azakudya zabwino kwambiri pakadali pano.

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