Pa maphunziro ndizosatheka kumwa
Inde, anthu ena amamva kukoka m'mimba ngati amwa madzi panthawi yolimbitsa thupi. Komabe, izi ndi zopatula, lamulo lotsimikizira chabe: Kumwa nthawi yamasewera kungakhale kofunikira komanso kofunikira! Chifukwa cha kusowa kwa madzi, kugwira bwino kwa katundu kumachepetsedwa - ndi cholinga chopulumutsa chinyezi, zombo zimachepetsedwa, kachakudya kachakudya zimachepetsa pang'ono, Kupanga thukuta kumachepetsa. Zotsatira zake, simungokhala pachiwopsezo chovulaza mtima, chomwe sichitha kupopa magazi kudzera mumitsempha yopapatiza, komanso chiopsezo kupeza kutentha. Chifukwa chake mu 1984, wothamanga ku Switzerland patali patali pa Marathon pa Masewera a Olimpiki sakanatha kuwoloka - pa kilomita yomaliza chifukwa chosagwirizana ndi njira zakumwa za mtsikanayo zinali zoipa. Ochita masewera odziwa ntchito amalanda madzi ochepa kwambiri - pafupifupi 250-500 ml, kutengera kuchuluka kwamphamvu. Kuti muchepetse mphamvu, mutha kuwonjezera ma supuni angapo a ufa acids kumadzi - mutha kuwagula pamasewera aliwonse omwe ali ndi zakudya.
Mutha kumwa ndi kusowa
Chithunzi: pixabay.com.
Pambuyo pa maphunziro ndizosatheka kudya
Makola ang'ono osaphunzira alangize atsikana omwe amafuna kuti achepetse kunenepa, osadya akalasi - poti kupempha kumawonjezeredwa, ndipo mudzathanso " Ena, m'malo mwake, chinthu choyamba pambuyo maphunzirowo chimadyedwa mwachangu chakudya - nthochi, chimanga kapena kumwera. Tikuwalangiza kuti musamvere ngakhale kwa iwo kapena ena. Pambuyo makalasi, ndikofunikira kudikirira kwa mphindi 10-15 kuti izi zitheke ndikugaya chakudya chidzakhala ndi katundu wowonjezera pamtima. Pakapita kanthawi, idy monga mwa nthawi zonse - itha kukhala chifuwa cha nkhuku ndi masamba osakaniza ndi phala lililonse kapena proten bartail. Kumva thupi lanu ndikudya mukafuna, osachepera 10 pm - sipadzakhala vuto lililonse. Ndikofunikira kuti chakudyacho chikukwanira mu tsiku latsiku ndi tsiku, ndipo nthawi yake ilibe kanthu.
Maphunziro a Cardio amathandizira kuchepa thupi
Atsikana omwe ayamba kuchitira masewera olimbitsa thupi ndipo ali ndi kulemera kochuluka, kumalangiza koyamba kubwezeretsanso maphunziro a mtima. Timagwirizana pang'ono ndi malangizowa. Zowonadi, zolimbitsa thupi za aerobic zimathandizira kulimbitsa mtima ndi ziwiya, pokonzekera katundu wambiri ngati mphamvu zolimbitsa thupi. Komabe, ngati mulibe kunenepa kwambiri, mutha kuyeretsa bwino mu mawonekedwe omwe amaphatikiza mitundu yonse iwiri ya katundu. Zatsimikiziridwa kuti ndi maphunziro a arrobic, zopatsa mphamvu zambiri "zowotchedwa" panthawi yamakalasi, ndi Anaerobic - kale. Osafulumira kuthamangira muholo ngati mutadya chokoleti kapena kupitirira masana - palibe chomwe chidzakhala kuchokera "kuphwanya" kwa boma.
Maphunziro a Cardio ayenera kuphatikizidwa ndi mphamvu
Chithunzi: pixabay.com.
Maphunziro ayenera kupitirira kopitilira ola limodzi
Osayang'ana anthu omwe maphunziro awo ndi osiyana. Amaphunzitsadi maola 1 mpaka 1.5 chifukwa cha nthawi yayikulu pakati pa njira - muyenera kubwezeretsa mphamvu kuti mukweze kulemera pa bar. Akazi samalangiza zolimbitsa thupi nthawi - 30-40 mphindi ndizokwanira kuchita masewera olimbitsa thupi 5-6 munjira zingapo. Mpaka pakati pa njira zotsalazo ziyenera kukhala ndi masekondi 20-30. Ngati mukuphunzira maphunziro othamanga kwambiri, ndiye kuti musangopulumutsa nthawi, komanso onani zotsatira zake mwachangu. Yambani ndi zolimbitsa thupi - zingwe, chirombo, chilombo chomangidwa - ndikupita kukagwira ntchito m'minyewa iliyonse kuti "zitheke".
Mawondo sayenera kupita kumasokosi
Zimadabwitsanso kuti pophunzira pa makochi, alangiziwa mtsogolo adanena zaka zambiri zomwe mawondo sangathe kupitirira masokosi pansi pa zingwe zam'madzi. Adasamutsa zolakwa zolakwika ku zilonda zawo, iwo omwe ali ndi abwenzi. Zabodza zidatha kwambiri kotero kuti ambiri ali ndi chidaliro adamuwuza. M'malo mwake, zonse zimafotokozedwa ndi physiogy - anthu onse ali ndi anthu osiyanasiyana. Ngati mawondo anu amasinthasintha ndipo simukusangalala mukachita masewera olimbitsa thupi, ndiye kuti palibe chiopsezo kuwononga chikho cha bondo kapena tendon. Kuti mukhalebe ndi thanzi la mafupa, kumwa collagen, calcium ndi kupotoza kumanja.
mawondo amatha kupita kumasokosi
Chithunzi: pixabay.com.