Kondwerani muzolimbitsa thupi zanu

Zamkati

• Palibe chomwe chimakhumudwitsa kuposa kukhulupirira kuti muyenera kusiya kusangalala ndi masewera olimbitsa thupi kuti mukhale bwino. Mwamwayi, sizowona.
• Chitani zochitikadi mumachitidwe anu a Cardio m'malo mochita masewera olimbitsa thupi
• Tsitsimutsani gawo lanu lopangira makina opangira masewera olimbitsa thupi
• Pitilizani kuwerenga kuti mumve zambiri zaupangiri wolimbitsa thupi womwe umabweretsa chisangalalo muzolimbitsa thupi zanu.
• Onani maupangiri ena atatu olimbitsa thupi omwe angakubweretsereni chisangalalo ndi chisangalalo muzochita zanu zolimbitsa thupi.
• Jazz pangani chizolowezi chanu chokweza
• Khalani okulimbikitsani kwambiri panthawi yolimbitsa thupi
• Ichi chitha kukhala chofunikira kwambiri pamalangizo athu onse olimbikira kulimbitsa thupi: Onaninso moyenera komanso kuleza mtima
• Onaninso za

Palibe chomwe chimakhumudwitsa kuposa kukhulupirira kuti muyenera kusiya kusangalala ndi masewera olimbitsa thupi kuti mukhale bwino. Mwamwayi, sizowona.

Komanso, njira imeneyi sikugwira ntchito. M'malo mochita kudzimana koipitsitsa, kotopetsa, tsatirani njira zosangalatsa kwambiri:

Chitani zochitikadi mumachitidwe anu a Cardio m'malo mochita masewera olimbitsa thupi

Ngati n’kotheka, kwerani njinga yanu panja kapena kukwera njira yotsetsereka m’malo mogwiritsa ntchito njinga yoima kapena kukwera masitepe. Ndi njira yabwino kwambiri yochepetsera zovuta, zokoma komanso zamapazi osachedwa kuvulala. Muthanso kusewera mpaka thupi labwino. Thamangani galu kapena kulumpha chingwe ndipo mutha kupezanso mwana mwa inu mukuchita masewera osangalatsa.

Tsitsimutsani gawo lanu lopangira makina opangira masewera olimbitsa thupi

Kusiyanitsa ndi njira imodzi yopangira nthawi kuwuluka ndikuwotcha ma calories ambiri, koma njira ina ndikusintha machitidwe anu a cardio kukhala masewera. Ikani ma dumbbells kapena chubu chokana pafupi ndi treadmill musanayambe. Tengani madayisi ndikuyimitsa chopondapo mphindi zitatu zilizonse kuti mudumphe ndikugudubuza. Onjezerani nambala yomwe mumaponya ndikuchita zina mwazomwe zikuyenda (kotero ngati muponya 8, mutha kubwereza 16): kukankha, mapampu ammbali, ndi zikopa za njinga. Pezani pa treadmill kwa mphindi zitatu kenako muyimenso kaye, pezani ma dice ndikudumpha, ma triceps ndi mizere.

Pitilizani kuwerenga kuti mumve zambiri zaupangiri wolimbitsa thupi womwe umabweretsa chisangalalo muzolimbitsa thupi zanu.

[mutu = Malangizo olimbitsa thupi owonjezera zosangalatsa pamayendedwe anu okweza zolemera ndi zina zambiri.]

Onani maupangiri ena atatu olimbitsa thupi omwe angakubweretsereni chisangalalo ndi chisangalalo muzochita zanu zolimbitsa thupi.

Jazz pangani chizolowezi chanu chokweza

Ma dumbbell ndi makina olemetsa sizinthu zokhazo zomwe zimapereka kukana, choncho kulitsani malingaliro anu muzochita zanu zokweza zolemetsa. M'malo mwake, mutha kuwakulitsa mpaka kunja kwa masewera olimbitsa thupi:

• Ingopezani masitepe owuluka ndikulola mphamvu yokoka isasinthe thupi lanu kukhala chida cholimbitsa thupi chomwe muyenera kuwerengera.
• Kukwera motsetsereka mothamanga kwambiri kungakupatseni kukana komweko komwe mungapeze pochita kusuntha kwa mwendo m'chipinda cholemera.
• Pezani masitepe okhala ndi ndege zosachepera zitatu.
• Kenako mangani gulu lotsutsa m'chiuno mwanu ndikuthamanga mmwamba ndi pansi kwa mphindi ziwiri.
• Kenaka, pindulani maulendo 10 aliwonse oyenda pansi (ndi mapazi anu pansi ndi dzanja lanu pa sitepe) ndi mizere yokhotakhota ndi gulu lotsutsa.

Khalani okulimbikitsani kwambiri panthawi yolimbitsa thupi

Kugwira ntchito ndi mphunzitsi kuli ngati kukhala ndi cheerleader. Kuti mukhale mphunzitsi wanu, yambani pochita homuweki pang'ono. Pangani collage yolimbikitsira kuchokera pamagawo azithunzi ndi zithunzi. Kaya ndi mawu olimbikitsa kapena chithunzi cha kuthawa kokongola panyanja, sankhani zithunzi zomwe zimakupangitsani kuti muzichita masewera olimbitsa thupi ndikukhala athanzi.

Kuti mukhalebe wolimbikitsidwa pantchito yanu, onetsetsani kuti mwamaliza ndondomekoyi ndikudziyankhula nokha m'malo ovuta. Mukawona momwe mungapambanire ndikulimbitsa ndi mawu, mudzapeza kuti mumatha kudzikakamiza ngati mphunzitsi. Musaiwale kudzipatsa nokha mados ntchito yabwino.

Ichi chitha kukhala chofunikira kwambiri pamalangizo athu onse olimbikira kulimbitsa thupi: Onaninso moyenera komanso kuleza mtima

Kulemera kwanu koyenera ndiko kulemera kwanu pakatha miyezi isanu ndi umodzi mpaka chaka chimodzi ndikudya komanso kuchita masewera olimbitsa thupi momwe mungathere. Sizikutanthauza kukhala wachitsanzo-woonda. Ngati musintha zizolowezi zanu pang'onopang'ono, thupi lanu, lopatsidwa nthawi, lidzasinthanso. Njira yomwe mumasunthira ndi yofunika kwambiri kuposa kukula kwa sitepe. Koma chilichonse chomwe mungachite, pitirizani kutero.

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