Njira Zosavuta, Zovuta, Komanso Tsiku Lililonse Zamiyendo Yoyendetsedwa

Zamkati

• Chidule
• Zochita 10 za miyendo yamathambo
• 1. Amphaka
• 2. Maunitsi
• 3. Kukweza mwendo
• 4. Zofera mwendo umodzi
• 5. Khola lolimba lamabondo
• 6. Otsogola
• 7. Kudumpha kwa bokosi
• 8. Speedskater imalumpha
• 9. Makina osindikizira amiyendo yolimba
• 10. Mlatho
• Kutambasula kwa 4 kwamiyendo yamatoni
• 1. Galu Woyang'ana Pansi
• 2. Anakhala pansi zala
• 3. Mpando Wampando
• 4. Msilikali Woyamba
• Zochita zisanu kuti muyankhe miyendo mwachangu
• 1. Yendani kwambiri
• 2. Panjinga zamkati
• 3. Mapiri othamanga
• 4. Kuvina
• 5. Lumpha chingwe
• Njira 4 zabwino zogwiritsira ntchito mwendo
• 1. Imani kaye ndi kugwira
• 2. Pumulani miyendo yanu
• 3. Gwiritsani mwendo wanu wosatchuka
• 4. Gwiritsani thovu wodzigudubuza
• Malangizo 4 pazakudya ndi zakudya zopumira mwendo wanu
• 1. Khalani ndi madzi okwanira
• 2. Idyani zakudya zopatsa mphamvu zokwanira
• 3. Idyani chakudya choyenera
• 4. Pewani shuga wowonjezera
• Malangizo 3 osavuta kuti muchite izi
• 1. Valani ma compression
• 2. Imirirani pafupipafupi
• 3. Muzigona mokwanira

Zithunzi za James Farrell

Chidule

Miyendo yamphamvu imakuthandizani kuyenda, kudumpha, ndikuchita bwino. Amathandizanso thupi lanu ndikulolani kuti musangalale ndi zochitika za tsiku ndi tsiku. Ngati mukufuna kufotokoza miyendo yanu, tsatirani izi ndi malangizowo.

Zochita 10 za miyendo yamathambo

1. Amphaka

Squat ndi imodzi mwazochita zabwino kwambiri pakumveketsa miyendo. Imaphwanyanso matako, chiuno, ndi abs.

Masamba ndi abwino ngati muli ndi mavuto am'mbuyo. Popeza amamaliza atayimirira komanso opanda kulemera kowonjezera, sadzabweza kumbuyo.

Kuti mukhale olimba kapena owonjezera, pangani ma squats anu ataima pafupi ndi khoma kapena pafupi ndi mpando kapena m'mphepete mwa tebulo ndi dzanja limodzi pachinthucho. Pewani chidwi chofuna kukoka kapena kuchokapo.

2. Maunitsi

Mawanga amagwiritsira ntchito ntchafu zanu, matako, ndi abs. Kusunthaku kumagwiritsa ntchito miyendo yonse nthawi imodzi, ndikupangitsa kuti ikhale zolimbitsa thupi zolimba.

3. Kukweza mwendo

Matabwa okhazikika amayang'ana kumtunda, pakati, ndi m'chiuno. Mutha kuwonjezera kukweza mwendo kuti mulimbitse matako anu ndi miyendo yanu yakumtunda.

4. Zofera mwendo umodzi

Kukutira mwendo umodzi kumakuwombani matako, chiuno, ndi miyendo yakumtunda. Kuti muyese bwino, ikani manja anu pakhoma kapena pampando.

5. Khola lolimba lamabondo

Kuchita tucks pamiyendo yolimba kumayendetsa miyendo mwachangu. Zimagwira ng'ombe zanu, zimatulutsa, komanso abs. Pazochitikazi, mufunika mpira wolimba womwe wakhuta bwino.

6. Otsogola

Otsogola ali ngati squat yamiyendo imodzi. Kuyenda mobwerezabwereza kumagwira ntchafu zanu, chiuno, ndi matako.

Mufunika bokosi lamiyala yamiyala yamiyendo yamiyendo kapena nsanja yomwe yakwezedwa. Pochepetsa nkhawa pabondo, nthawi zonse pitani pakatikati pa bokosilo.

7. Kudumpha kwa bokosi

Muthanso kuchita kulumpha kwa bokosi pabokosi la plyometric. Kuchita masewera olimbitsa thupi ndi imodzi mwanjira zabwino kwambiri zowunikira miyendo yanu, matako anu, ndi maziko anu.

Mukafika pabokosi, ponyani m'chiuno mwanu kuti mutenge mphamvuyo. Osatseka mawondo anu ndi ma quads. Izi zitha kukupweteketsani maondo anu.

8. Speedskater imalumpha

Kuthamanga kwa Speedskater, kapena kulumpha pambuyo pake, kulumikiza minofu yanu ya mwendo. Kusunthika kwamphamvu kumeneku kumathandizanso kukulitsa mphamvu yanu yamapapu ndi kuthekera kwanu.

Yambani ndi kudumpha kwakung'ono. Popita nthawi, mutha kuyesa kulumpha kokulirapo.

9. Makina osindikizira amiyendo yolimba

Mutha kugwiritsa ntchito gulu lotsutsa kutsanzira kayendedwe ka makina osindikizira mwendo. Ntchitoyi imayang'ana matako anu, ma quads, khosi lanu, ndi ana anu.

Kuti mudzitsutse, gwiritsani ntchito gulu lokulirapo kapena lalifupi.

10. Mlatho

Mlatho umalira mchiuno mwanu, ntchafu, matako, ndi pachimake. Kuti mupange zovuta, kukulunga bandi yolimbana m'ntchafu zanu.

Kutambasula kwa 4 kwamiyendo yamatoni

1. Galu Woyang'ana Pansi

Galu Woyang'ana Pansi ndi thupi lathunthu. Ndi yoga yokhazikika yomwe imalimbitsa miyendo.

2. Anakhala pansi zala

Ntchitoyi imagwira ntchafu zanu, ana ang'ombe, ndi ma shins. Fikirani momwe mungathere, koma musakakamize. Mutha kukulitsa kutambasula kwakanthawi.

3. Mpando Wampando

Mpando Wachifumu ndi yoga yamphamvu yotambasula. Imagwira mchiuno, miyendo, ndi akakolo, ndikupangitsa kuti ikhale yolimbitsa thupi kwambiri kuti imveke miyendo.

4. Msilikali Woyamba

Kutambasula mwendo wina ndi Warrior I. Thupi lathunthu lathunthu limagwira matako, ntchafu, ndi ntchafu.

Zochita zisanu kuti muyankhe miyendo mwachangu

1. Yendani kwambiri

Zochita za aerobic monga kuyenda ndi imodzi mwazochita zabwino kwambiri pakumveketsa miyendo.

Yendani nthawi iliyonse yomwe mungathe. Nawa maupangiri:

Mukayamba kulimba, mutha kuyesa kuthamanga kapena kuthamanga. Kapena mutha kupitilizabe kuyenda mpaka tsiku lanu lina ndikuyamba kukwera mapiri.

2. Panjinga zamkati

Kuyendetsa njinga zamkati ndi imodzi mwanjira zachangu kwambiri zokulitsira miyendo yanu. Ndimachita zolimbitsa thupi kwambiri, koma ndizosavuta pamalumikizidwe kuposa kuthamanga kapena kuthamanga.

Nthawi zonse sintha njinga ngati pakufunika kutero. Izi zidzateteza kuvulala ndi malo owawa.

3. Mapiri othamanga

Zothamanga pamapiri zimayika miyendo yanu kuti igwire ntchito. Kuchita masewera olimbitsa thupi kumeneku kumalimbitsa minofu ndikulimbitsa mayendedwe anu.

Kuti muchite masewera othamanga, pezani phiri lotsetsereka. Chitani seti 4 mpaka 6 za mphindi 10 mpaka 20 masekondi. Tengani mphindi zitatu.

4. Kuvina

Kuvina ndi njira yosangalatsa komanso yachangu yolankhulira miyendo yanu. Mutha kutenga kalasi kapena kutsatira makanema kunyumba. Pali mitundu yovina, kuphatikiza salsa, hip-hop, ndi kuvina pamzere. Sankhani zomwe mumakonda!

Kuvina kumakulitsanso kugunda kwa mtima wanu, kumawongolera bwino, komanso kumakulitsa kwanu.

Fufuzani kuvina mwadongosolo pafupi nanu, monga kuvina kotsata mayiko, makalasi a salsa, kapena kuvina kwa aerobic. Kapena ingotsegulani nyimbo zina kunyumba ndikusuntha.

5. Lumpha chingwe

Chingwe cholumpha chimasulanso minofu yanu ya mwendo. Zimagwira ntchito ng'ombe zikamakulitsa kugunda kwa mtima wanu.

Kuyamba, kulumpha chingwe kwa masekondi 20 molunjika. Ganizirani masekondi 60 kupitilira nthawi.

Njira 4 zabwino zogwiritsira ntchito mwendo

1. Imani kaye ndi kugwira

Mukamachita masewera olimbitsa thupi, imani pang'ono ndikulumikiza minofu yanu. Izi zimalimbikitsanso minofu, yomwe imathandizira kukhalabe olimba. Mutha kuchita izi ndimitundu yambiri yosuntha, kuphatikiza ma squat ndi milatho.

2. Pumulani miyendo yanu

Musagwire ntchito mopitirira muyeso miyendo yanu. Izi zitha kuchepetsa kupepuka komanso kufooketsa minofu. M'malo mwake, lolani miyendo yanu kupumula. Izi zimapatsa nthawi kuti minofu yanu ikonzeke ndikukhala olimba.

3. Gwiritsani mwendo wanu wosatchuka

Nthawi zina, tsogolerani ndi mbali yanu yopanda ulemu. Izi ndi zabwino kuchita mukamayenda kapena kukwera masitepe. Kupanda kutero, ngati nthawi zonse mumayendetsa ndi mwendo wanu wopambana, mutha kukhala ndi kusamvana kwamphamvu.

4. Gwiritsani thovu wodzigudubuza

Kuti mupeze bwino, chitani zolimbitsa thupi za miyendo. Imatha kumasula minofu yolimba ndikusintha minofu. Kugwiritsa ntchito chowongolera thovu kumathandizanso kuchita masewera olimbitsa thupi.

Malangizo 4 pazakudya ndi zakudya zopumira mwendo wanu

1. Khalani ndi madzi okwanira

Thupi limasunga chakudya monga glycogen. Pakulimbitsa thupi, imagwiritsa ntchito glycogen ngati mphamvu. Kutaya madzi koyipa kumathandizanso kugwiritsira ntchito glycogen.

Kutsika kwa glycogen kumatha kubweretsa kutopa ndi kufooka kwa minofu.

Kuti mupindule kwambiri ndi kulimbitsa mwendo kwanu, khalani osamalitsidwa. Izi ndizofunikira makamaka masiku otentha.

2. Idyani zakudya zopatsa mphamvu zokwanira

Kudya zopatsa mphamvu zokwanira ndikofunikira pakupanga minofu. Amapereka mphamvu ndikusunga mphamvu m'miyendo ndi thupi lanu.

Zakudya zanu zopatsa mphamvu zimadalira magwiridwe antchito anu ndi zosowa zanu. Mutha kuyankhula ndi wazakudya kapena wazakudya kuti mudziwe zomwe mungadye.

3. Idyani chakudya choyenera

Kuti mukhale ndi mphamvu yayikulu yamiyendo ndi thupi, idyani chakudya choyenera. Izi zimaphatikizapo kudya madzi okwanira komanso micronutrient.

Mukatha kuchita masewera olimbitsa thupi, yang'anani chakudya ndi zomanga thupi. Zakudya zimadzaza minofu ya glycogen, pomwe mapuloteni amathandizira kukonzanso minofu.

4. Pewani shuga wowonjezera

Zakudya ndi shuga wowonjezera zimapereka ma calories otsika kwambiri. Izi zitha kupangitsa kuti pakhale kunenepa kosafunikira m'miyendo.

Chepetsani kapena pewani zakudya ndi shuga wowonjezera. Izi zimaphatikizapo zakumwa zotsekemera ndi shuga, chimanga cham'mawa, ndi zokhwasula-khwasula. Idyani zakudya zambiri zosasinthidwa, m'malo mwake.

Malangizo 3 osavuta kuti muchite izi

Yesani malangizowa nthawi zonse. Ndi chizolowezi chosasinthasintha, miyendo yanu imakhala yolimba komanso yolimba.

1. Valani ma compression

Pakati pa masewera olimbitsa thupi, valani ma leggings oponderezana. Kuchita izi kungathandize kuti anthu ena azitha kuyenda bwino akamagwiritsa ntchito miyendo yawo. Izi zimalimbikitsa kuthamanga kwa magazi ndikuthandizira kukonzanso minofu mukamachita masewera olimbitsa thupi.

2. Imirirani pafupipafupi

Kukhala tsiku lonse kumatha kuthandizira kufooka kwa minofu ndi kufooka kwa miyendo.

Kuti miyendo yanu ikhale yolimba, imirirani mphindi 20 kapena 40 zilizonse. Muthanso kutambasula kapena kuchita masewera olimbitsa thupi mphindi 60 kapena 90 zilizonse.

3. Muzigona mokwanira

Kugona ndi gawo lalikulu la kupumula kwa minofu. Tulo tofa nato, thupi limatulutsa mahomoni omwe amakonza ma cell ndi minofu. Kupuma mokwanira kumathandiziranso magwiridwe antchito nthawi yopuma mwendo.