Limbani mumphindi 5

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Mwinamwake mulibe ola limodzi loti mugwiritse ntchito ku masewera olimbitsa thupi lero - koma nanga bwanji mphindi zisanu kuti muchite masewera olimbitsa thupi osatulukamo? Ngati mwapanikizika kwakanthawi, masekondi 300 ndiomwe mukufunikira kuti muchite masewera olimbitsa thupi. Zoonadi! "Ndi mayendedwe oyenera, mutha kulongedza zambiri m'mphindi zisanu, ndipo ndikwabwino kwambiri kuposa kungodumphiratu kulimbitsa thupi kwanu," atero mphunzitsi wovomerezeka Michelle Dozois, mwini wake wa Breakthru Fitness ku Pasadena, California, yemwe adapanga masewera olimbitsa thupi okha SHAPE.

Chifukwa chake pakavuta ndandanda yotsatira - tsiku lomaliza kuntchito, kukagula tchuthi kapena kupita kwa achibale - kukuwopsezani kuti muwonjezere chizolowezi chanu cholimbitsa thupi, muli ndi dongosolo losunga zobwezeretsera. Sankhani yoga mwachangu, ma Pilates kapena gawo lamphamvu lolemera thupi, kapena mangani onse atatu gawo limodzi la mphindi 15. Ingokumbukirani: Samalani kwambiri mawonekedwe anu ndi luso lanu kuti muwonjezere kutentha kwa kalori ndi phindu la thupi. Ganizirani zakuchita masewera olimbitsa thupi ngati magawo anu "abwino kuposa kuchuluka" - ndipo mukhalebe osema, ngakhale munthawi yopuma ya tchuthi.

Atatu kwa onse

Pulogalamu iliyonse ndi yabwino payokha, koma apa pali zosiyana zomwe zingakuthandizeni kuti mupindule kwambiri.

Phatikizani bukhuli Ngati muli ndi mphindi zopitilira 5, yesani kubwereza pulogalamu yomweyi kangapo momwe pulogalamu yanu ikulolezera, kapena chitani 2 kapena atatu onsewa mmbuyo. (Ngati muchita masewera olimbitsa thupi opitilira 1, ingopangani zolimbitsa thupi zolimbitsa thupi zoyamba komanso kuziziritsa kulimbitsa thupi komaliza.) Mukhozanso kupanga zolimbitsa thupi zanu kufalikira tsiku lonse ngati nthawi ikuloleza. Ngati mumaliza 3 kapena kupitilira apo tsiku limodzi, tengani tsiku lopuma musanachite lotsatira kuti mupatse minofu yanu nthawi kuti ichiritse.

Cardio Rx Kuphatikiza pa masewerawa, yesetsani kupeza mphindi 20-45 za cardio masiku 3-6 pa sabata. Onani ndondomeko iliyonse yolimbitsa thupi kuti mudziwe momwe mungapangire magawo anu a cardio kuti agwirizane ndi masewera olimbitsa thupi omwe mwasankha.

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