Zochita zabwino kwambiri za 7 zolimbitsa thupi kuti muchepetse mimba

Zamkati

• 1. Lumpha chingwe
• 2. Kulumpha
• 3. Masitepe okwera ndi kutsika
• 4. Yendani kapena kuthamanga pa chopondapo
• 5. Kubwereza kwa mayendedwe
• 6. Kuvina
• 7. Kupalasa njinga
• Malangizo kwa oyamba kumene

Zochita zambiri za ma aerobic zitha kuchitidwa kunyumba, monga kulumpha chingwe, kukwera ndi kutsika masitepe kapena kuvina pamaso pa TV, mwachitsanzo, ndipo ndizabwino kwambiri pakukulitsa kupirira kwakuthupi ndi kuwotcha mafuta, chifukwa zimalimbikitsa kufalikira, mapapo ndi mtima kugwira ntchito. mtima, kuphatikiza pakugwira ntchito yamagulu ambiri aminyewa.

Chifukwa chake, zolimbitsa thupi zamtunduwu zitha kukhala njira yabwino kuwotchera mafuta am'deralo ndikuchepetsa thupi, ngati zingapikidwe kwa mphindi zosachepera 30 mpaka 60, katatu pamlungu ndikuperekanso zakudya zoyenera.

Zochita zazikuluzikulu zomwe zitha kuchitidwa kunyumba ndi izi:

1. Lumpha chingwe

Kusunthika ndi kulumikizana kolumikizana ndi chingwe ndi njira yabwino kuwotchera mafuta, komanso kukhala yothandiza komanso yosangalatsa, koma ndikofunikira kuti mukhale okhazikika, muziyang'ana kutsogolo ndikutenga mimba yanu. Popita nthawi, ndizotheka kusiyanitsa zolimbitsa thupi ndikupanga mawonekedwe osiyanasiyana olumpha, monga kulumpha mwendo umodzi, kutembenuza chingwe kangapo kapena kulumpha kuyenda.

Ndikofunikira kuvala nsapato zoyenera tikulumphira chingwe, kuphatikiza pakuchita zolimba pansi kuti muchepetse mphamvu ya mawondo. Kuti musinthe chingwe, pitani pakati ndikukweza malekezero ndi maloko, mthupi, lomwe liyenera kufikira kutalika pansi pamapewa. Ngakhale kuchita masewera olimbitsa thupi, sikulimbikitsidwa kwa anthu omwe ali ndi vuto la bondo kapena phewa.

Maphunziro nsonga: Ntchito zina zazikulu ndi kupumula kuti zithandizire kuyatsa ma calories, kudumpha mphindi imodzi ndikupumula mphindi imodzi kufikira nthawi yolimbitsa thupi yomwe mukufuna. N`zotheka kutentha pafupifupi 650 zopatsa mphamvu 1 h thupi.

2. Kulumpha

Kulumpha ndi njira yosangalatsa yotenthetsera mafuta, yomwe imafunika trampoline ndi nyimbo zomwe mumakonda kuti muziyenda bwino. Pochita izi, ndizotheka kuchita zolimbitsa thupi zosiyanasiyana ndikuphatikiza choreographies ndikudumpha, kuwonjezera pakulimbitsa thupi ndikuwongolera thupi, koma, chifukwa cha izi, ndikofunikira kuti msana uziwongoka ndikuyang'anitsitsa kulowa mkati zotanuka.

Maphunziro nsonga: Kuchita masewera olimbitsa thupi mphindi iliyonse, monga kuthamanga ndi mawondo apamwamba, kudumpha ndi miyendo yotseguka ndikutseka, kusinthana mwendo umodzi kutsogolo kwa wina (monga lumo) ndi squats pamwamba pa makina.

Pogwiritsa ntchito masewerawa, mutha kugwiritsa ntchito zopatsa mphamvu pakati pa 600 mpaka 800, kutengera kukula kwa masewerawo. Phunzirani zambiri za maubwino olumpha.

3. Masitepe okwera ndi kutsika

Kukwera kapena kutsika masitepe kumatha kuchitidwa nthawi iliyonse, kukhala njira yabwino yopezera kupirira, kuwonjezera pakuthyola ntchafu zanu ndi ma glutes. Ntchitoyi imatha kufikira kutentha kwakukulu, koma anthu omwe akumva kuwawa chifukwa chovala ndikung'amba pamafundo a bondo ayenera kuyipewa.

Maphunziro nsonga: Gawani maphunziro m'magawo atatu a mphindi 10, ndi kupumula kapena mtundu wina wa zochitika pakati pawo, kuti mupewe kudzaza malo olumikizirana mafupa. Kupitilira mphindi 30 za ntchitoyi, ndizotheka kugwiritsa ntchito ma calories 500.

4. Yendani kapena kuthamanga pa chopondapo

Kuyenda ndi kuthamanga ndi machitidwe othandiza kwambiri kuti muchepetse thupi komanso kuti mukhale olimba. Pachifukwa ichi, ndikofunikira kuti kugunda kwamtima kuchuluke, kuti mutha kuyankhula komanso musamve chisoni, kudziwa kuti thupi likuchita zolimbitsa thupi molondola.

Maphunziro nsonga: Kuchita masewera olimbitsa thupi mwamphamvu, ndi mphindi 5 kuyenda ndi 2 yothamanga, kapena miniti 1 yothamanga kwambiri ndi 1 woyenda, mwachitsanzo.

Kuyenda kumagwiritsa ntchito ma calories 400 mpaka 500, pomwe kugwiritsa ntchito kumagwiritsa ntchito zopatsa mphamvu 500 ndi 900, kutengera kulimbitsa thupi. Onani zolimbitsa thupi sabata iliyonse kuti muchepetse kunenepa.

5. Kubwereza kwa mayendedwe

Burpee

Kukwera

Kuchita kayendedwe kofulumira kumagwira ntchito minofu yambiri mthupi ndikufulumizitsa kuwonda. Zochita monga kulumpha jacks, kukwera, mabala komanso kuthamanga m'malo ndi mawondo okwezeka kapena chidendene pamutu, mwachitsanzo, zitha kusinthidwa, kuti zisabwerezabwereza.

Maphunziro nsonga: Pangani maulendo oyenda, kwa mphindi 5 mpaka 8, ndi masekondi ena 30 mpaka 1 miniti pakati pawo. Zochita izi, zomwe zimachitika pafupifupi 1 h, zimawotcha mozungulira 400 mpaka 500 calories.

6. Kuvina

Kuvina nyimbo zomwe mumakonda, kutsatira choreographies yogwiritsa ntchito mafoni a m'manja kapena DVD ya zumba, mwachitsanzo, ndi njira zabwino zolimbitsira masewera olimbitsa thupi, kukonza bwino ndikulingalira bwino, kuphatikiza pakusangalatsa.

Maphunziro nsonga: Pangani choreographies zanthunzi komanso zamphamvu, ndikusinthasintha kosiyanasiyana kofulumizitsa kuwotcha mafuta. Kuchita ola limodzi lovina kumathandiza kuwotcha pafupifupi 500 mpaka 800 calories.

Dziwani zaumoyo wa zumba.

7. Kupalasa njinga

Kuchita masewera olimbitsa thupi kupota kapena kupalasa njinga panjinga yochitira masewera olimbitsa thupi, kuphatikiza pakuwotcha ma calories ambiri ndikuthandizira kuchepa thupi, kumalimbitsa ndikumayimba matako ndi miyendo yanu. Ndizosavuta komanso zothandiza kuchita, ndipo zimatha kusinthidwa ndi kulimbana kwa munthu aliyense, kukhala zabwino kwambiri kwa anthu omwe amayamba kuchita masewera olimbitsa thupi.

Maphunziro nsonga: Sinthanitsani kuthamanga ndi kulimba kwa chiwonetsero cha miniti mphindi iliyonse kuti mupewe kubwerezabwereza ndikufulumizitsa kugwiritsa ntchito mphamvu. Kupalasa njinga kumatha kugwiritsa ntchito ma calories 500 mu ola limodzi.

Onani momwe caloric imagwiritsidwira ntchito pazinthu zina za ma aerobic.

Malangizo kwa oyamba kumene

Zochita izi sizingangophunzitsidwa kunyumba kokha, komanso mumisewu, pakakhala nthawi ndi mawonekedwe. Komabe, ndikofunikira kukumbukira kuti kuwunika kuyenera kuchitidwa ndi asing'anga kapena akatswiri azachipatala, kuti zofunikira mthupi kuti ziyambe kuchita masewera olimbitsa thupi zimawunikidwa.

Kuphatikiza apo, kukhala ndi hydrated bwino pantchito komanso tsiku lonse ndikofunikira kukonza magwiridwe antchito. Pazochitikazi, kukula, kutalika komanso kuchuluka kwa magwiridwe antchito, kumawonjezera mafuta kuwotcha komanso kukana, koma simuyenera kuyesayesa mwamphamvu, mpaka kumva kupweteka kwambiri, kupuma movutikira kapena chizungulire. .

Onani zodzitetezera zina kwa iwo omwe akufuna kuchita masewera olimbitsa thupi kunyumba.