Njira Zogwirira Ntchito M'chipinda Cha Dorm

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Pewani kulongedza mapaundi posankha zakudya mwanzeru ndikutsatira pulogalamu yochita masewera olimbitsa thupi.

Chakudya chosatha ku holo yodyera ndi kusowa masewera olimbitsa thupi kumabweretsa kulemera kwa ophunzira ambiri aku koleji - koma izi siziyenera kukuchitikirani. Amie Hoff, New York Sports Clubs Master Trainer, adapanga masewero olimbitsa thupi omwe angathe kuchitika popanda kuponda kunja kwa chipinda chanu cha dorm. Ngati mulibe nthawi yopita ku malo ochitira masewera olimbitsa thupi pakati pa makalasi ndi zochitika zina zowonjezerapo, yesetsani kufinyira momwe zimakhalira ngati nthawi yophunzirira.

Zochita zolimbitsa thupi # 1: Ikani desiki yanu kuti mugwiritse ntchito

Pangani mikono yanu ndikusintha kovuta. Ndi desiki yanu motsamira khoma, ikani manja anu m'mphepete motalikirapo pang'ono kuposa m'lifupi mwamapewa. Sungani mapazi anu pansi, kumbuyo ndi lifuwa molingana ndi m'mphepete mwa desiki. Pang'onopang'ono tsitsani chifuwa chanu pansi, ndikuwerama mpaka mutakhala pafupifupi mainchesi 6 kuchokera pa desiki. Kankhirani thupi lanu kumbuyo komwe mungayambire. Yesani kukonza mpaka ma seti atatu a 15.

Zochita zolimbitsa thupi #2: Yatsani zokhwasula-khwasula zapakati pausiku

Mukufuna kuwonjezera mphamvu? M'malo mofikira chakudya, sankhani kuphulika kwachangu kwa cardio mwa kusintha ma seti 3 a ma runji 20 a masitediyamu ndi ma jaki 20 odumpha. Pokonzekera bwalo lamasewera, yambani ndi manja pansi ndi mapazi kutambalala m'lifupi. Gwiritsani ntchito kugwedeza kuti mubweretse bondo lanu lakumanja pachifuwa. Pamene phazi lakumanja likubwerera kumalo oyambira, kwezani bondo lanu lakumanzere. Onetsetsani kuti mwapindika pang'ono m'zigongono ndikusunga zolimba.

Mutha kutsatira pulogalamuyi popanda kusiya chipinda chanu cha dorm; ndondomeko yabwino ngati muli ndi nthawi yotanganidwa. Nawa kusuntha kwachindunji kwa pulogalamu yanu yolimbitsa thupi yaku koleji:

Kuchita masewera olimbitsa thupi # 3: Pezani ma phukusi asanu ndi limodzi

Onetsani mimba yanu mothandizidwa ndi mabuku anu. Ikani nkhope yanu pamphasa kapena thaulo mutagwada pansi ndi miyendo pansi. Gwirani buku lanu lolemetsa kwambiri pamutu panu ndi manja anu awiri. Kusunga abs yanu yolimba, kwezani mutu ndi mapewa anu pang'onopang'ono kuchoka pa thaulo, ndikukweza bukulo mumlengalenga. Gwiritsani sekondi limodzi kenako mutulutse pang'onopang'ono, mukugwira ntchito mpaka maseti atatu a 20.

Zochita zolimbitsa thupi #4: Gwiritsani ntchito bedi lanu nthawi zambiri kuposa kugona

Dulani mikono yanu kuchokera kumtunda kwa kama wanu pomiza. Khalani m'mphepete mwa kama ndi manja anu m'chiuno. Sungani chiuno chanu patsogolo pa bedi, pindani mivi yanu ndikutsitsa mainchesi pang'ono mukamayikira matako anu pafupi ndi bedi. Osamira m'mapewa kapena kutsika kuposa madigiri 90. Kankhirani kumbuyo ndikubwereza magawo atatu a 15.

Zochita zolimbitsa thupi # 5: Choka pamatako ako

Gwiritsani ntchito mpando wanu wa desiki ngati njira yopangira kumbuyo kwanu ndi ma squats. Ikani mapazi anu m'lifupi ndi phewa ndikukhala pansi pang'onopang'ono mukakhala kumbuyo kwanu. Pansi momwe mungathere pamene mukusunga mawondo anu kumbuyo kwa zala zanu ndipo osapita pansi pa madigiri 90, ndiye bwererani kumalo oyambira. Yesani kuyika mpando kumbuyo kwanu ndikuchita ngati mukufuna kukhala pansi, kukokera mmwamba musanakhale. Kodi muli ndi magulu atatu a 10. Mukufuna zovuta zina? Gwiritsani ntchito kudumpha kuti mudzuke pamalo okhazikika ndipo muotcha ma calories ambiri.

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