Mtundu wa Peyala Wopangidwa Ndi Peyala? Yesani Njira Izi

Zamkati

• Q: Ndili ndi mtundu wofanana ndi peyala. Kodi kuchita squats ndi mapapo kungapangitse matako ndi ntchafu zanga kukhala zazikulu?
• Wophunzitsa mnzake amagawana zolimbitsa thupi kuti athane ndi mavutowa ndi Shape online.
• Maonekedwe amathandizira azimayi amitundu yonse kupeza zolimbitsa thupi komanso mapulani azakudya zabwino kuti akwaniritse zolinga zawo zolimbitsa thupi.
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Q: Ndili ndi mtundu wofanana ndi peyala. Kodi kuchita squats ndi mapapo kungapangitse matako ndi ntchafu zanga kukhala zazikulu?

Yankho: Izi zimadalira mtundu wazomwe mumachita zolimbitsa thupi. Kuchita masewera olimbitsa thupi tsiku ndi tsiku ndi mapapu otsatizana ndi maola otsika kwambiri a cardio (monga mapiri okwera njinga) amamanga minofu yokulirapo. Kuti muchepetse ziuno ndi ntchafu zanu, tengani njira yabwino kwambiri.

Wophunzitsa mnzake amagawana zolimbitsa thupi kuti athane ndi mavutowa ndi Shape online.

Mukamachita squats ndi mapapo, musagwiritse ntchito kulemera kwakukulu - kulemera kwa thupi kapena kulemera kwa dzanja kungathandize - ndikubwereza kubwereza pamwamba. Njira ina yabwino yochitira squat yachikhalidwe ndi squat yotalikirapo kapena plia, yomwe ndi kuvina kwachiwiri. Potsegula miyendo yanu ndikubweretsa chidwi ku ntchafu zamkati, mukuloza gulu lina la minofu.

"Kupanga squats ndi mapapu kawiri kapena katatu pa sabata ndi zolemera mopepuka kapena kulemera kwa thupi lanu kumatha kuthandizira kulimbitsa matako anu ndi miyendo - koma sizikhala zolimba mokwanira kuti mukhale ndi minyewa yambiri," akutero a Jay Dawes, ophunzitsa anthu ku Edmond , Oklahoma. "Kuchita masewera olimbitsa thupi kumakuthandizani kuti muzitha kutsamira, kuphatikiza m'thupi lanu." Chitani mphindi 30 mpaka 60 za cardio masiku ambiri a sabata ndikusankha zinthu zomwe zimagwira ntchito thupi lanu lonse, monga kupalasa kapena kusambira.

Maonekedwe amathandizira azimayi amitundu yonse kupeza zolimbitsa thupi komanso mapulani azakudya zabwino kuti akwaniritse zolinga zawo zolimbitsa thupi.

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