Zolemba malire zotsatira, nthawi yocheperako

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Ngati mukuyang'ana kuti mupeze zotsatira zochititsa chidwi kuchokera kuntchito kwanu popanda kuwonjezera nthawi yowonjezera, tili ndi yankho losavuta komanso lofulumira: Yambani kugwiritsa ntchito zida zoyeserera, monga mphero, thovu thovu kapena chimbale chodzaza mpweya. Kuphatikiza kusuntha kwa ma dumbbell ndi zida za cushy, mumawonjezera zovuta zolimbitsa thupi komanso zopindulitsa.

Zili choncho chifukwa mukalowa pamalo osakhazikika, thupi lanu liyenera kugwira ntchito kuti likhale lokhazikika - kotero mwachibadwa mumapeza minofu yambiri kuposa yomwe mukuyang'ana. Kulimbitsa minofu ya stabilizer iyi (quadriceps, hamstrings, chiuno chapamwamba, ntchafu zamkati ndi minofu yapakati imagwira ntchito kwambiri mukamayima pa chida choyenera) kumachepetsa chiopsezo chanu chovulazidwa ndikukuthandizani kuchita ntchito za tsiku ndi tsiku mosavuta. Kuphatikiza apo, mumawoneka ochepera komanso osemedwa kuchokera kumutu mpaka kumapazi.

Kuphatikiza pa ma dumbbells, mufunika zida zitatu zoyeserera pulogalamuyi, yopangidwira ife ndi a Charleene O'Connor, wophunzitsa wovomerezeka komanso woyang'anira kulimba ku Clay, kalabu yokhayo yolimbitsa thupi ku New York City: thovu BodyWedge21; Xerdisc yodzaza ndi nubby, yodzaza mpweya; ndi Airex Balance Pad yofewa. Ngati mukufuna kugwiritsa ntchito chida chimodzi chokha, sankhani BodyWedge21 (gwiritsani ntchito kumapeto kwenikweni ngati chimbale kapena phukusi loyenera). Kapena musagule kalikonse: Kuti muyambe, mutha kuchita zambiri mwazomwezi pamalo osakhazikika monga ngati khwalala la kama. Chitani masewera olimbitsa thupi nthawi zonse monga mwanenera ndipo mudzakhala ndi thupi labwino, lamphamvu osachoka kunyumba - ndipo pakapita nthawi, kuti muyambe.

Malangizo olimbitsa thupi

Chitani zolimbitsa thupi izi kawiri pa sabata ndikupuma tsiku limodzi kapena 2 pakati. Yambani ndi magulu awiri a maulendo 10-15 oyenda kulikonse mwa dongosolo lomwe lalembedwa, kupumula masekondi 60 pakati pa seti. Mukakonzeka, mutha kupita patsogolo mpaka kukhala 3 kapena kuwonjezera kulemera kwanu kokwanira kuti muthe kuthana ndi minofu yanu osasokoneza muyeso wanu.

Konzekera

Yambani poyenda kapena kuthamanga m'malo mwa mphindi 5. Kapena tulukani chingwe kwa mphindi 5 pogwiritsa ntchito chosinthira cha nkhonya. Kenaka, pangani ma hopal oyandikana nawo mbali - phazi limodzi panthawi - kuti muzitha kutentha mawondo anu. Pomaliza, imani chilili pachimodzi mwazida zoyeserera ndikukweza phazi pang'ono pang'ono, mozungulira mozungulira maulendo 20 mbali iliyonse. Kenako, chitani chimodzimodzi ndi phazi linalo.

Mtima pansi

Malizitsani kulimbitsa thupi kwanu mwa kutambasula minofu yanu yayikulu, ndikugwira masekondi 30 osagundana.

Cardio Rx

Konzekerani kuchita masewera olimbitsa thupi kwa mphindi 30-45 masiku 3-5 pa sabata, kuphatikiza maphunziro okhazikika komanso apakatikati kuti muthe kutsutsana ndi mtima wanu wamagetsi ndikuwotcha mafuta ambiri. Kuti mumve malingaliro amomwe mungapangitsire kutentha kwa kalori kunyumba, onani "Zotsatira Zachangu Cardio."

Woyamba Rx

Ngati simunaphunzitse mphamvu m'miyezi itatu kapena kupitilira apo kapena simunagwiritsepo ntchito zida zolimbitsa thupi kapena kuchita zoziziritsa kukhosi izi, ingoyesani kulimbitsa thupi uku mukuyimirira pansi popanda zida zotsatsira, monga mwalamulidwa.

Mutaphunzira mawonekedwe oyenerera ndi kuyanjanitsa kapena mukumva kuti mutha kukhazikika pamalo osakhazikika, pita patsogolo mpaka kuchita masewera olimbitsa thupi amodzi pansi ndi 1 pazida zoyeserera popanda ma dumbbells. Pambuyo pa masabata 3-4, muyenera kuchita masewera olimbitsa thupi onse pogwiritsa ntchito zida zonse monga mwanenera.

Zida 6 zowunika siziyenera

Kuti mupeze chitetezo ndi zotsatira zabwino, pewani zolakwika izi mukamagwiritsa ntchito chida chilichonse cholinganiza.

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