Kupambana kochita masewera olimbitsa thupi: Pezani zotsatira zowoneka mwachangu!

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Vomerezani. Kuwona zotsatira zogwira ntchito molimbika mu masewera olimbitsa thupi kumakupatsani chilimbikitso chodabwitsa. Ndipo kukweza kumeneku kumakupatsani chilimbikitso chotsatira nthawi yanu yolimbitsa thupi kuyambira nthawi yachisanu mpaka chilimwe - kupitirira apo. Ndicho chifukwa chake tinapempha Karen Andes, wophunzitsa/wovina ku Marin County, Calif., Kuti apange dongosolo lamphamvu lomwe limapereka mapindu ofulumira, oonekeratu. "Mutha kuwona zotsatira m'masabata angapo," akutero Andes, wolemba wa Bukhu la Amayi la Kulinganiza (Putnam / Penguin, 1999).

Chinsinsi cha zotsatira zowoneka ndikugwiritsa ntchito minofu yomwe imayankha mwachangu kuti ichite masewera olimbitsa thupi, ndikulemera kwambiri. Chothandizira pano ndi "kusiya": Pachigawo chachiwiri chosunthira, mudzakweza zolemetsa zolemera momwe mungathere, koma kwa ochepa obwerera. "Minofu yanu itopa kapena kulephera kangapo pagulu lililonse." akuti Andes. "Izi zimapangitsa kuti ulusi wa minofu yambiri ugwire ntchito."

Mouziridwa ndi minofu yatsopano, posakhalitsa mupezanso zabwino zomwe sizikuwonekera pakulimbitsa thupi. "Zimayika malingaliro anu," Andes akutero. "N'zosangalatsa kwambiri kuti muchepetse kupsinjika maganizo. Zili ngati kugonana ndi minofu yanu!

PHUNZIRO

Chifukwa chiyani izi? Amapereka "bang for your buck" kwambiri, amagwira ntchito minofu yambiri nthawi imodzi ndikukulimbikitsani mwachangu. Muyenera kumva zotsatira nthawi yomweyo ndikuziwona m'masabata awiri kapena atatu.

Zowona: Kutenthetsa kwa mphindi 5 pa makina a cardio omwe mwasankha, okonzedwa pang'onopang'ono. Pamapeto pa gawoli, khalani pansi ndikutambasula magulu onse akulu amtundu. Gwirani kutambasula kulikonse mpaka pang'onopang'ono kwa masekondi pafupifupi 20 popanda kugunda.

Mochuluka motani: Chitani masewera olimbitsa thupi 2-3 pa sabata, osapuma tsiku limodzi. Ngati zolimbitsa thupi zanu mwadzipereka komanso mwamphamvu, mutha kupitilira ndi masewera olimbitsa thupi 2 pa sabata; ngati sakucheperako, chitani zolimbitsa thupi katatu pamlungu.

Manambala: Chitani seti 2 pazolimbitsa thupi zilizonse. Chigawo choyamba ndichokwera kwambiri; gawo lachiwiri la masewera olimbitsa thupiwa ndi gawo lokhala ndi dontho, momwe mungapangire zolemetsa zolemera zochepa, kenako "dontho" kuti muchepetseko pang'ono ndikuchita zina zingapo zobwereza. Pazochita zina zolimbitsa thupi, mupitiliza kuchepetsa kulemera kwanu mpaka minofu itatheratu.

Liwiro: Njira yachangu yopezera zotsatira ndikuchepetsa mukamakweza. Kukweza pang'onopang'ono kumagwiritsa ntchito ulusi wambiri wa minofu ndikupangitsa kuzindikira kwa thupi. Tengani osachepera masekondi 4 kuti mutsirize kubwereza kwathunthu.

Pakati pa ma seti: Tambasulani kapena psych up kwa seti yotsatira. Osangolankhula zazitali apo ayi mungotaya mphamvu.

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