Kulimbitsa thupi kwa mphindi 7 kuti muwotche mafuta kwa maola 48

Zamkati

• Kuchita masewera olimbitsa thupi 2 - Kukweza mchiuno ndi mwendo umodzi
• Kuchita masewera olimbitsa thupi 3 - Kukweza mwendo
• Kuchita masewera olimbitsa thupi 4 - Kutupa m'mimba
• Kuchita masewera olimbitsa thupi 5 - M'mimba panjinga
• Momwe mungapezere zotsatira zabwino zamaphunziro

Kuchita masewera olimbitsa thupi kwa mphindi 7 ndibwino kuti mafuta aziwotchera komanso kutaya mimba, kukhala njira yabwino yochepetsera thupi chifukwa ndi mtundu wa ntchito yayikulu, yomwe imathandizabe kugwira ntchito kwa mtima.

Olimbitsa mphindi 1 yokha yokha ndiomwe amatha kuwotcha mafuta kwa maola 48 chifukwa machitidwewa amathamangitsa kagayidwe kanu, kukupangitsani kutentha mafuta ngakhale mutapuma.

Zochita zolimbitsa thupi ndizabwino kwa iwo omwe alibe nthawi yochita masewera olimbitsa thupi ndipo sakonda zochitika zosasangalatsa, monga kuthamanga pa treadmill kapena kukwera njinga, mwachitsanzo. Kuphatikiza apo, maphunzirowa atha kuchitikira kunyumba, osagwiritsa ntchito ndalama ku masewera olimbitsa thupi ndipo zotsatira zake zimawoneka mwachangu.

Mvetsetsani chifukwa chake masewera olimbitsa thupiwa amawotcha mafuta ambiri.

Kuti mudziwe kulemera kwanu yesani makina athu:

Kuti muchite izi ndikofunikira kutsika mpaka manja anu ali pansi ndipo mapazi anu abwerera, akugwira pachifuwa chanu pansi. Ndiye ndikofunikira kukwera ndi mapazi anu patsogolo ndikudumpha ndi manja anu pamwamba pamutu panu.

Kuchita masewera olimbitsa thupi 2 - Kukweza mchiuno ndi mwendo umodzi

Kukwera kwa ntchafu ya mwendo umodzi wokha kumagwira kumbuyo kwa ntchafu ndi gluteus kumathandiza kulimbitsa minofu ya dera limenelo.

Ntchitoyi ndiyosavuta, ndikofunikira kokha kukweza mchiuno kuyesera kuti m'mimba mutambasuke bwino.

Kuchita masewera olimbitsa thupi 3 - Kukweza mwendo

Kukweza mwendo utawerama ndi njira yabwino yolimbitsira pamimba ndi miyendo, kuphatikiza pamafuta akomweko.

Kuti mupange zovuta kuchita masewera olimbitsa thupi, mutha kuyika zolemera zazing'ono kumapazi anu.

Kuchita masewera olimbitsa thupi 4 - Kutupa m'mimba

Mimba imatha kuchitidwa m'njira zosiyanasiyana, kubuula m'mimba kukhala njira yabwino yoyatsira mafuta, makamaka mdera.

Kuti izi zitheke, chitani m'mimba kwa mphindi imodzi motsatana.

Kuchita masewera olimbitsa thupi 5 - M'mimba panjinga

M'mimba panjinga zolimbitsa thupi kuphatikiza m'chigawo cham'mimba, miyendo chifukwa ndikofunikira kutsatira kasinthasintha ka thunthu ndi miyendo.

Kuthamanga kumeneku kumachitidwa mwachangu momwe zimakhalira ndikuchulukitsa kwamafuta amthupi.

Kuphatikiza pa machitidwe asanu awa, mutha kupangiranso ena omwe ali ndi zotsatira zofananira, monga bolodi kapena squat. Onani zochitika zina zabwino kwambiri kunyumba ndikuwotcha mafuta.

Momwe mungapezere zotsatira zabwino zamaphunziro

Kuti muthandizire maphunziro owonongera mafuta, ndikofunikira kudya zakudya zokhala ndi zakudya zopatsa thanzi, monga khofi ndi sinamoni, chifukwa ndizo zomwe zimawonjezera kutentha kwa thupi ndikufulumizitsa kagayidwe kake, ndikuthandizira kuwonongera mphamvu zambiri ndi mafuta.

Zakudyazi zimayenera kukonzedwa ndi katswiri wazakudya kuti azisintha mogwirizana ndi zosowa zake Onani mndandanda wazakudya zopatsa thanzi zomwe zimathandizira kuti muchepetse thupi.

Onani zomwe mungamadye musanaphunzire, mutaphunzira komanso mutaphunzira kuti musinthe zotsatira ndikupanga minofu muvidiyo yotsatirayi: