Kuthamanga kokonzekera kutentha mafuta
Zamkati
Kuthamanga ndi mtundu wabwino kwambiri wa masewera olimbitsa thupi kuti muchepetse thupi komanso kuti mukhale ndi thanzi labwino, makamaka mukamachita mwamphamvu, kuwonjezeka kwa mtima. Dziwani zabwino za kuchita masewera olimbitsa thupi.
Maphunziro othamanga omwe angayambitse kuyaka mafuta ndipo, chifukwa chake, kuchepa kwamafuta kumatha kubweretsa kutayika kwa 1 mpaka 2 kg pa sabata, chifukwa imalowerera munthawi yayitali kwambiri ndikuyenda modekha, komwe kumathandizira kagayidwe kake, motero, kumawonjezera mphamvu yogwiritsira ntchito mphamvu . Komabe, zotsatira zake zimatha kusiyanasiyana kutengera munthuyo, chifukwa zimadalira payekhapayekha, kuphatikiza kuti kuonda kumachulukirapo pomwe pali mapaundi ambiri oti achepetse kuposa kulemera koyenera. Onani maupangiri ena kuti muchepetse thupi ndikuchepetsa m'mimba.
Momwe maphunziro angachitikire
Kuthamanga kuti muchepetse mafuta kumachitika m'masabata a 4, ndikuyesetsa mwanjira ina komanso masiku ena (Lachiwiri, Lachinayi ndi Loweruka, mwachitsanzo), kuti minofu ipumule ndikupewa kutayika kwa minofu. Asanalowe kapena atamaliza kulimbitsa thupi ndikofunikira kuchita zolimbitsa thupi kukonzekera thupi ndikupewa kuvulala, monga contractures kapena tendonitis, mwachitsanzo. Umu ndi momwe mungachitire masewera olimbitsa thupi.
Maphunziro othamanga owotcha mafuta amakhala ndi:
| Chachitatu | Chachisanu | Loweruka | |
| Sabata 1 | 10 min kuyenda + 20 min kuyenda mwachangu | 10 min kuyenda Sinthani pakati pa 3 min kuyenda + 1 min trot (6 times) | 10 min kuyenda Sinthani pakati pa 3 min kuyenda + 2 min trot (maulendo 5) |
Sabata 2 | Kuyenda kwa 15 min + 10 min trot + 5 min kuyenda | 5 min kuyenda Sinthani pakati pa 2 min yakuwala yoyenda + 1 min yoyenda (maulendo 8) | 10 min kuyenda Sinthani pakati pa 5 min trot + 2 min kuyenda (kasanu) |
Sabata 3 | 5 min kuwala kuthamanga Sinthani kuthamanga kwa mphindi 5 + 1 min kuyenda (kasanu) | 10 min kuwala kuthamanga Sinthani pakati pa 3 min yothamanga + 1 min yoyenda (maulendo 8) | 5 min kuyenda + 20 min kuwala kuthamanga |
Sabata 4 | 5 min kuyenda + 25 min kuwala kuthamanga | 5 min kuyenda Sinthani pakati pa 1 min yothamanga mwamphamvu + 2 min yoyendetsa bwino (kasanu) 15 min trot | 10 min kuyenda + 30 min kuthamanga moyenera |
Kuphatikiza pa kuyendetsa maphunziro kuti muchepetse mafuta, maphunziro amathanso kuchitidwa kuti muthamange mtunda wina kapena kuchepa nthawi, mwachitsanzo. Dziwani momwe maphunzirowa amachitikira makilomita 5 ndi 10 komanso momwe mungayendere kuchokera pa 10 mpaka 15 km.
Zomwe muyenera kuchita pa mpikisano
Pa mpikisanowu ndikofunikira kumwa osachepera 500 ml ya madzi mphindi 30 zilizonse zamaphunziro kuti musinthe mchere ndi madzi omwe atayika kudzera thukuta, kuphatikiza pakufunika popewa kukokana, komwe kungachitike chifukwa cha kuchepa kwa madzi m'thupi.
Kuphatikiza apo, kuti tiwonjezere zotsatira za maphunziro, ndikofunikira kudya chakudya chochepetsetsa chomwe chimaphatikizaponso zakudya zokhala ndi michere yambiri komanso mafuta ochepa, chifukwa chake, sizikhala ndi zakudya zokhala ndi shuga kapena mafuta ambiri. Phunzirani momwe zakudya zimapangidwira hypertrophy ndi kutayika kwamafuta.
Ngati panthawi yothamanga mumamva zomwe zimatchedwa 'kupweteka kwa bulu' kapena 'kupweteka kwa ubweya', ndikofunikira kuti muziyang'ana kupuma, muchepetse ndipo ululuwo utatha, mupezenso mayendedwe anu. Onani zomwe zimayambitsa kupweteka kwakanthawi komanso zomwe mungachite kuti mupewe chilichonse komanso momwe mungasungire kupuma koyenera mu: maupangiri 5 okuthandizani pakuyenda bwino.
Dziwani zomwe mungadye musanaphunzire, mukamaliza komanso mukamaliza kuphunzira kanemayu:
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