Ntchito 7 Zabwino Kwambiri Zamasewera A nkhonya

Zamkati

• Kwa oyamba kumene
• Ndi thumba
• Kuchepetsa thupi
• Za cardio
• Ndi zolemera
• Mphamvu
• Ndi phazi
• Mapindu onse
• Nthawi yolankhulirana ndi katswiri wazolimbitsa thupi
• Ku malo ochitira masewera olimbitsa thupi
• Mfundo yofunika

Mukapanikizika kwakanthawi kokwanira, masewera a nkhonya amatha kukupatsani yankho.

Ntchito zopopera mtimazi sizimangotentha ma calories ambiri ndikuthandizani kukwaniritsa maola 2.5 a masewera olimbitsa thupi sabata iliyonse. Mupezanso zabwino zophunzitsira mphamvu, kutengera momwe mumakhalira.

Kuchita masewera a nkhonya kumatha kuchitidwa ndi thumba kapena wopanda chikwama, ndipo amathanso kuphatikiza zolemera zaulere ndi zida zina.

Zochitika za nkhonya ndizoposa zomwe mumawona pamasewera awayilesi yakanema. Ngakhale zidatengera mayendedwe olimbikitsidwa ndi masewera a karati, kusiyanasiyana kwa zochitikazi kumatha kubweretsa zovuta pamagulu onse olimba.

Pansipa pali masewera olimbitsa thupi okwanira asanu ndi awiri oti mulingalire pakuphatikiza momwe mumachita masewera olimbitsa thupi.

Kwa oyamba kumene

Masewera olimbitsa thupi a nkhonya amaphatikizira nkhonya ndi ma kick omwe amachitika mwachangu. Koma choyamba, muyenera kuphunzira mayendedwewa ndikupeza njira zoyenera musanathamangire kuthamanga ndi kupirira.

Onani kanemayo pamwambapa kuti mupeze malangizo ndi maluso a nkhonya oyamba.

Zina mwazofunikira zoyeserera nkhonya kuti muphunzire ndi izi:

• jabs
• mitanda
• zotumphukira
• ngowe
• nyumba yozungulira imayamba
• kutsogolo kumenya
• kukankha mbali

Mukamatsitsa kusunthaku, mutha kupanga njira zophatikizira zomwe zingagwiritsenso ntchito pachimake popindika, monga zingwe ziwiri, kusinthana kwa jab, ndi kukankha kwa jab.

Ndi thumba

Mukamaliza masewera a nkhonya, mungaganizire zopezera chikwama kunyumba kwanu, kapena mwina mungalowe nawo kalasi kumalo anu ochitira masewera olimbitsa thupi omwe amagwiritsa ntchito matumba osiyanasiyana kukhomerera ndi nkhonya.

Kuwonjezera thumba kapena awiri pazomwe mumachita nkhonya kumawonjezera kukana, kukuthandizani kuwotcha mafuta owonjezera. Mulimbitsanso minofu yanu, inunso.

Onani kanema pamwambapa ngati mukufuna kuwona momwe masewera olimbitsa thupi a nkhonya ndi matumba amawonekera.

Kuchepetsa thupi

Pafupifupi ma 350 mpaka 450 calories otenthedwa pa ola limodzi, masewera a nkhonya a Cardio atha kukhala owonjezera pa dongosolo lanu loonda.

Popeza pamafunika ma calories 3,500 kuti muchepetse paundi imodzi, muyenera kuwotcha mafuta owonjezera 500 mpaka 1,000 patsiku kudzera pazakudya zolimbitsa thupi kuti muchepetse mapaundi awiri kapena awiri sabata iliyonse.

Kuchita masewera olimbitsa thupi kangapo pamlungu kungakuthandizeni kukwaniritsa izi.

Ngati mukulemera kwambiri, mutha kukhala osamala pochita masewera olimbitsa thupi chifukwa cha kupsinjika kopitilira muyeso komwe kumatha kugwada.

Komabe, ndizotheka kuchita masewera olimbitsa thupi a nkhonya mosamala kuti muchepetse thupi komanso kuti masewera olimbitsa thupi asakhudze kwambiri. Izi zitha kuphatikizira kukankha kotsika, kuyenda pang'onopang'ono, ndi zina zambiri.

Onani kanema pamwambapa kuti muyambe.

Za cardio

Kuchita bwino kwambiri pamasewera a nkhonya omwe amakhala ndi chidwi cha Cardio nthawi zambiri amabwera ngati masewera olimbitsa thupi kwambiri. Muphunzira njira zofananira zankhonya, monga ma jabs ndi nyumba zozungulira, koma machitidwe a cardio amakhala othamanga kwambiri.

Mutha kukhala ndi nthawi yopumula "yogwira" pakatikati pa madera, koma mukuyembekezeredwa kugwira ntchito molimbika pamene dera liyambanso kubwerera kuti mtima wanu ugwire kwambiri.

Cardio kickboxing itha kuperekedwa ndi matumba opanda kapena olimbitsa thupi. Muthanso kuwona kulimbitsa thupi kwa cardio kickboxing munyumba yomwe ili pamwambapa.

Ndi zolemera

Mukayamba kuzolowera chizolowezi cha nkhonya ndipo mwakonzeka kuthana ndi vuto lina, lingalirani kuwonjezera zolemetsa pantchito yanu.

Mutha kugwiritsa ntchito zopepuka zopangira ma jabs ndi mitanda. Zosankha zina ndi monga kuchita masewera olimbitsa thupi munthawi yopuma kwanu, monga squats okhala ndi dumbbells, kettlebell swings, ndi ma bicep curls oyambira.

Kuchita masewera a nkhonya ndi zolemera kumapereka mwayi wolimbitsa mphamvu popanda kuchita zolimbitsa thupi zosiyana ndi zomwe mumachita nthawi ndi nthawi. Ganizirani kuwonjezera pa zolimbitsa thupi monga zomwe zili pamwambapa.

Mphamvu

Pazomwe zimakhala zolimbitsa thupi komanso mafupa, chofunikiranso kwa achikulire ndikuchita zolimbitsa thupi kawiri pa sabata kapena kupitilira apo. Kupatula kugwiritsa ntchito zolemera munthawi ya nkhonya, mutha kuyang'ana kwambiri ntchito zolemera thupi komanso matumba olemera mukamachita masewera olimbitsa thupi.

Nkhonya ndi zokhoma m'thumba zimathandizanso kuti mukhale wolimba poyerekeza ndi kutero mumlengalenga. Chikwamacho chimapereka kukana kwambiri. Onetsetsani kuti mumagwiritsa ntchito zokutira m'manja kuti muteteze mikono yanu komanso kugwiritsa ntchito magolovesi oyenera a nkhonya.

Kulimbitsa thupi kwa nkhonya kumatha kuphatikizaponso zolimbitsa thupi, monga matabwa ndi ma pushups. Onani kanema wa mphindi 20 pamwambapa kuti mumenye zolimbitsa thupi zomwe zingakupangitseni thukuta.

Ndi phazi

Kuchita nawo masewera olimbana ndi nkhonya kumaphatikizapo kuyenda kosadukiza mukamayenda komanso pakati pa madera anu. Kuchita masewera olimbitsa thupi kumapangitsa kuti mukhale othamanga komanso othamanga, zomwe zingakuthandizeni muzinthu zina kunja kwa kulimbitsa thupi kwanu, monga kuyenda ndi kuthamanga.

Kukhazikika kwanu pamasewera a nkhonya kuli mu mawonekedwe a "box", zomwe zimafanana ndi momwe maimidwe anu angawoneke ngati mutakhala mu mphete yeniyeni. Ndikofunikanso kuphunzira zoyambira masewera olimbitsa thupi a nkhonya kuti muzigwiritsa ntchito minofu yanu yayikulu ndi nkhonya zilizonse, m'malo mwa msana wanu.

Kuti muwone bwino zomwe mungachite ndi zomwe simuyenera kuchita paziwonetsero zanu za nkhonya, onani kanema wamaphunziro pamwambapa.

Mapindu onse

Kumenya nkhonya kumatanthauza zambiri kuposa kungobaya kapena kumenyera matumba. Nayi kuwonongeka kwa zina mwazabwino zodziwika zolimbitsa thupi nthawi zonse:

• imakweza thanzi lamtima (aerobic)
• amachepetsa kuthamanga kwa magazi
• bwino kugona
• amamanga nyonga
• imalimbikitsa mphamvu
• amathandiza kulimbitsa mafupa
• amathandiza kuchepetsa nkhawa ndi nkhawa
• amachepetsa zizindikiro za kukhumudwa
• kumakuthandizani kuti muchepetse thupi ndikuwasamalira

Nthawi yolankhulirana ndi katswiri wazolimbitsa thupi

Boxing ikhoza kukhala chizoloŵezi chogwira ntchito chomwe chingatulutse zotsatira zofulumira, koma si kwanzeru kudumphira mpaka kulimbitsa thupi mwamphamvu osayamba pansi zoyambira zoyambira poyamba. Mutha kupeza makanema osiyanasiyana oti muwone kunyumba omwe amakuwonetsani njira yoyenera yochitira kukankha kwanu ndi nkhonya.

Kutambasula manja ndi miyendo yanu kungayambitse kuvulala. Muphunziranso momwe mungalimbitsire bwino minofu yanu yapakatikati kuti muteteze msana wanu. Onani kanemayu pazolakwika zina zankhonya:

Ku malo ochitira masewera olimbitsa thupi

Ngati muli ndi mwayi wochita masewera olimbitsa thupi kapena wophunzitsa, mungaganizire zopita kukalasi kapena kuchita masewera olimbitsa thupi.

Onetsetsani kuti mukugwira ntchito momwe mungayendere - musamve kukakamizidwa ngati ena akukankha kwambiri kapena akugwiritsa ntchito zolemera. Mukufuna kukwera mpaka mutalimbika kuti kuvulala kusakusiyeni pambali.

Komanso, onetsetsani kuti mwalankhula ndi dokotala ngati mwayamba kuchita masewera olimbitsa thupi. Mwinanso mungafunike kupeza bwino kuchokera kwa dokotala ngati muli ndi zovulala zaposachedwa, mavuto am'mbuyo, kapena matenda amtima.

Mfundo yofunika

Chifukwa chazopindulitsa pamtima komanso kuphunzitsira mphamvu, masewera olimbitsa thupi a nkhonya ndiopindulitsa pakumanga minofu, kuonda, komanso kukhala ndi mtima wamtima. Ngati mwatsopano ku nkhonya (ndikuchita masewera olimbitsa thupi), ndibwino kuti mulankhule ndi dokotala musanayambe pulogalamu yolimbitsa thupi.

Ngakhale mutasankha pulogalamu yankhonya, onetsetsani kuti mumayendetsa pang'onopang'ono poyamba musanachite chilichonse. Mwanjira imeneyi, mupindula kwambiri ndi kulimbitsa thupi kwanu poletsa kuvulala.

Onetsetsani kuti muzimva kutentha kwa mphindi zosachepera zisanu musanafike, ndipo lolani thupi lanu kuziziritsa mukamaliza masewera olimbitsa thupi a nkhonya.