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Ndi phunziro lomwe ambiri a ife tadziphunzirira tokha: Tikaganiza zopita kumalo ochitira masewera olimbitsa thupi kapena panja pamene tili ndi "nthawi," timakhala kuti tilephera. Linda Lewis akuti, Maonekedwe Fitness mkonzi: "Muyenera kukonzekera olimba mu tsiku lanu kapena izo sizichitika. Izi zimapita kwa ine, ndipo ndine mphunzitsi!"

Koma, kuwonjezera pa kupatula nthawi yochita masewera olimbitsa thupi, palinso njira zambiri zochitira masewera olimbitsa thupi mosavuta. Mukangoyenda pang'ono, mutha kuwotcha mafuta owonjezera, kukulitsa mphamvu komanso kusinthasintha, ndikukhala athanzi tsiku lonse. Nazi njira zina zomwe mungadzetsere zolimbitsa thupi m'tsiku lanu:

Kuntchito

1. Siyani chizolowezi chanu chogwiritsa ntchito maimelo. M'malo molemba uthenga, yendani ku ofesi ya abwana anu kapena ogwira nawo ntchito momwe mungathere ndikupereka nkhaniyo pamasom'pamaso.

2. Malo ogulitsira mawindo nthawi ya nkhomaliro. Brown-thumba nkhomaliro yathanzi, ndipo khalani ndi nthawi yomwe mukadakhala mukudikirira kuti mukatumikire kumalo odyera pawindo kapena kuchita zinthu zina m'malo mwake.

3. Khalani ndi nthawi yopuma masana masana. M'malo moyendera makina ogulitsa pomwe mphamvu ikugwa, tulutsani panja ndikuyenda mwachangu kwa mphindi 15. Chitani izi masiku anayi okha mwa asanu, ndipo mwawonjezera ola limodzi lochita masewera olimbitsa thupi sabata yanu!

4. Tambasula. Minofu ya Hamstring imakhala yolimba kwambiri mutakhala pa desiki yanu, ndipo imatha kuyambitsa kupweteka kwa msana. Chitani izi: Gwiritsani masekondi 20; sinthani miyendo.

Kunyumba

5. Chitani ntchito ziwiri nthawi imodzi. “Ikani chakudya chamadzulo mu uvuni kaye ndi kuchapa zovala pamene mukuphika,” akutero Lewis. Kapena pangani chakudya chowonjezera kuti mudzadye pambuyo pa sabata." Mulimonsemo, mukumasula ola lina la nthawi yolimbitsa thupi.

6. Kuyendadi galu. M'malo mochita zinthu mwachangu, mwachangu, tengani mphindi 15 - zabwino kwa inu (ndi kwa iye). Kawiri patsiku ndi theka la ola lochita masewera olimbitsa thupi.

7. Yeretsani nyumba yanu. Ngati malo olimbirana samakusunthirani kuti mukachite kuyeretsa kumapeto kwa sabata, mwina izi: Mudzawotcha pafupifupi ma calories 215 * kuyeretsa (kutsuka, kukolopa, ndi zina) kwa ola limodzi lokha.

8. Pitani kukayenda dzuwa litalowa. Chotsani chakudya chanu chamadzulo: Ngakhale pang'onopang'ono, kuyenda kwa mphindi 30 kumatentha pafupifupi ma calories 140.

Paulendo

9. Pompani mpweya wanu. Iwalani utumiki wathunthu. Tulukani mgalimoto kulipira, kupopera ndikusamba mawindo anu pansi.

10. Njinga kupita kuntchito. Sinthani ulendo wanu kuti muzichita masewera olimbitsa thupi: Ngati mumakhala pafupi ndi ntchito yopalasa njinga, yendani. Sungani zovala zokwanira sabata limodzi ndi nsapato zanu kuntchito, zimbudzi kuti mutsitsimutse, ndikuyendetsa tsiku limodzi sabata kuti mukwere zovala zonyansa kunyumba ndikusiya malaya atsopano, ndi zina zambiri, sabata yamawa. Mutha kuwotcha mafuta owonjezera 236 patsiku ndi mphindi 20 kuyenda njira iliyonse.

Ndi ana

11. Pangani masewero olimbitsa banja. "Ngati ndilibe sitter, ana amachita masewera ndi ine, ndi zosintha, ndithudi," akutero Lewis. "Mwachitsanzo, ndithamanga pamene iwo akukwera njinga zawo pambali panga." Atengere kukayenda pamadzi oundana, kapena tengani nawo phunziro lapanyanja.

12. Chokani pambali. "Masewera a mpira wa ana, masewera olimbitsa thupi kapena masewera a T-ball ndi nthawi yabwino yophunzitsiranso masewera olimbitsa thupi," akutero Lewis. Choyamba, lingalirani kuphunzitsa mpira wa mwana wanu kapena gulu lanu losambira: Mutha kuthamanga pamunda kapena m'mphepete mwa nyanja, kulimbitsa thupi komweko. Kapena, yesetsani kusonkhana ndi gulu lina amayi ndikutenga masewera a kickboxing kapena yoga pomwe ana amachita.

*Kalori-ndalama zoyerekeza zimatengera mkazi wolemera mapaundi 130. Ngati mutalemera kwambiri, muotcha ma calories ambiri.

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