Kodi mukufuna kusiyanitsa maphunziro? Kodi m'malo maphunziro pa matayala ndi?

Ngati inu choonadi, kuphunzitsa pa matayala ndi chodziwikiratu kuti chifukwa inu liwiro la changu. Inu kudzikakamiza kupita kumalo ochitira masewera a (pokhapokha matayala si anaika kunyumba), kuvala tracksuit ndi, akuthamanga nsapato zingwe ndi monyinyirika kunja kwa chitseko. Zikuoneka kuti matayala ndi mndandanda wa zinthu zimene muli pokhudzana pa lalikulu Kukwanilitsa mphamvu. Ife ndi uthenga wabwino kwa inu! Mukhoza m'malo maphunziro mwachizolowezi mitundu zambiri zosangalatsa zolimbitsa thupi.

Imeneyi maphunziro mkulu mwamphamvu

kuimilidwa wathu woyamba ndi oyenera amene ali okonzeka kudzutsa masewera mpaka mphako. Mkulu mwamphamvu imeneyi maphunziro - ichi ndi chimene mukufuna! Chochitachi zimapanga thupi lanu ntchito ndi dzuwa pazipita pa nthawi yochepa, alternating ndi katundu wochepa. Izi bursts yochepa ntchito chimakupangitsani inu anaika pafupifupi 100 peresenti. Motero m'madera mwamphamvu otsika mtengo mtima adzakhala ndichepe ndi 70 peresenti ya pazipita lapansi. Onani kuti zotalika intervals wa ikhoza kusintha kutengera olimba thupi lanu. Treadmills kusunga mayendedwe chomwecho ndi kusankha inu Imanyansidwa msanga. maphunziro imeneyi adzakhala kusiyanitsa polojekiti yanu.

Plyometrics

Kulumpha maphunziro - ichi ndi wina njira kwambiri kwa matayala a. Iwo akhoza kwambiri kuonjezera mphamvu zanu, liwiro ndi kupirira. Plyometric Zochita monga kayendedwe zachiwawa kwambiri (mwachitsanzo, kulumpha squat), ndipo akhala ntchito ngati sitata kwa Akatswiri. mtima wanu zikomo mtundu wa katundu. Chabwino, mkulu mwamphamvu maphunziro adzalola kuti bwino kuwotcha mafuta m'kanthawi kocepa.

kudumpha chingwe

Ngati mukufuna kusiyanitsa cardio wanu ndi kusankha okha akonzedwa zokambirana, inu simungakhoze kuchita popanda kudumpha chingwe. Inu mukhoza kuika chingwe akulumphalumpha mu thumba ndipo akutenga paliponse mu nthawi imene zidzaonekera mphindi ufulu. Kudumpha chingwe ndi othandiza kwambiri kwa kuwotcha zopatsa mphamvu. Mphindi 20 zokha kudumpha chigawo Mwachangu katundu zikhoza ukugwira ndi 45 mphindi sing'anga mwamphamvu cardio maphunziro. Izi zosangalatsa zolimbitsa ukuwonjezeka thupi kupirira, kuyenda Uluchay.

kukwera

Zikatero, ngati ndinu zimakupiza kuyenda mu mpweya wabwino, ndinu wabwino kuphunzitsa mtima wanu. Phiri pa mtunda akhakula amakakamiza thupi lanu kulimbikira. Mukakhala kuwonjezera pang'ono liwiro ndi kuonjezera mtunda, kugunda kwa mtima wanu pafupi ndi a cardio wabwino. Kukwera ali pa anthu, ndipo ndi opindulitsa zotsatira maganizo. Musunga ubongo wanu mu ntchito mpaka kalekale pa nthawi imene iye akufuna njira yabwino kupita chitsogolo. Kupatsa kugwirizana ndi kupirira.

kusambira

Ngati muli ndi mwayi kusambira mu mtsinje, nyanja kapena dziwe, ntchito kusiyanitsa maphunziro awo. Pano pali mtundu wina wa ntchito sadzakhalapo Imanyansidwa. Pa ulendo uliwonse minofu m'thupi lanu pano. Izi kunatheka chifukwa kugonjetsa kulimbikira kwa madzi.

Ngati inu kuonjezera kutalika ndi mphamvu ya kusambira, mukhoza kupeza njira yabwino yochotsera kulemera owonjezera. Ndi okhudzidwa zonse minofu kumawonjezera mlingo mtima, zomwe zimalimbikitsa mphamvu ndi kupirira. zabwino bonasi ake: mwendo mfundo samavala monga pamene akuthamanga.

kupalasa

makalasi kupalasa ndi otsika Mwamphamvu zolimbitsa yoyaka zopatsa mphamvu bwino. Kodi inu ntchito yabwino mwa mwendo minofu yaikulu popanda kuwononga mafupa. Ngati simungathe kubwereka bwato lenileni, zilibe kanthu. malo Fitness zili ndi simulators simulating kupalasa. Kuwonjezera mapazi, amaphunzitsa minofu ya torso, matako ndi kuchepetsa kumbuyo.

anati yoga

Ngakhale njira yoyamba anati yoga, inu mukudziwa zonse ubwino anati yoga mchitidwe thanzi. Zochita izi kuonjezera kusinthasintha ndi kuchepetsa azivutika maganizo. Ngakhale kuti maphunziro chikuchitika mu otsika-kwambiri, inu akhoza kufinya kwa iwo phindu pazipita.

Gwiritsani anati yoga angabweretse monga zochangamutsa pamaso waukulu Seti karditrenirovok. Koma zovuta Sun ulemu, womwenso malo angapo, kutsata kuti yotsatana, ndi palokha ndalama mphamvu. Zimenezi zingakuthandizeni kuti mawu ndi kulimbikitsa minofu ndi bwino kusinthasintha kwa thupi lonse.