Kodi zolimbikitsa? Izo ndi kulimbitsa thupi kwambiri, amalola kuti msanga kuonda

Mu English mawu "Zolimbikitsa" - njinga kapena atakwera pa izo. M'njira zenizeni ndi mawuwa amagwiritsidwa ntchito. Kupalasa njinga ndi masewera olimbitsa thupi, choyimira cha cardio ndi othandiza kwambiri kuonda ndi thanzi ndi mizimu yabwino. Taganizirani mfundo muyenera kudziwa musanayambe kuchita masewera olimbitsa thupi, momwe iwo aliri, ndipo kodi zinthu akungoyembekezera zabwino.

Kodi amachita aerobic

Adzizungulira maphunziro chikuchitika mu chipinda mwapadera: pansi ndi kumakula njinga zingapo, magetsi anaphimbidwa pang'ono, kusewera rhythmic music, ngati nkotheka pa nsalu yotchinga kankasonyeza m'phiri malo. Business amachitika ulendo magulu otsanzira njinga mu mapiri, pamene mukufuna kukwera osati pa lathyathyathya yopingasa pamwamba, komanso mmwamba ndi pansi mumbali lapansi. Chifukwa pulogalamu yoyeseza izi saykl okonzeka ndi handbrake wapadera, kusintha mbali ofukula, ndi zikugwira pomwepo anthu kusintha atakhala angathe kuimirira ndi kumbuyo. Mphunzitsiyo amapereka maganizo ndi mungoli maphunziro, oyang'anira ntchito za opikisana ndi nthawi katundu, kusintha pa mphindi 4-5. Gawo kumatenga mphindi 45 mpaka 60, muli nkhani ya masewera olimbitsa thupi zochangamutsa, ndipo nthawizina kupitiriza kapena kukankha akuluakulu.

mphamvu ya maphunziro

Mkombero othamangitsa limabweretsa gulu zolimbitsa thupi kwambiri, monga amapereka nkhawa kwambiri mumtima. Mphindi 45 zimalimbikitsa makalasi akhoza amathera 600 kcal. Izi kwambiri kuposa kulola zina cardio kutaya (zolimbitsa ochiritsira njinga kapena matayala). Kwa amene ndikungofuna kukhala umoyo wa thupi ndi kukhala wansangala, amphamvu ndi wansangala utha m'nyengo ya mphindi 20. Ndipo ngati inu mukufuna kuti tichotse owonjezera kukula thupi, maphunziro ayenera yayitali. Pambuyo mphamvu owonjezera akuyamba kudyedwa (ndi kulemera owonjezera kunja) pokhapokha zaka 20 mphindi cardio. Zotsatira zabwino, ayenera kumasonkhana nthawi Zolimbikitsa 2-3 sabata, ndipo patapita kanthawi ntchafu ndi matako adzakhala mpumulo wokongola, ndipo cellulite amakhala zochepa kuonekera.

Kuti contraindicated saykl

Izi mtundu wa maphunziro sangathe kusankha anthu amene ali ndi matenda otsatirawa:

• bondo mafupa;
• mtima;
• BP (matenda oopsa);
• varicose mitsempha.

Musanayambe kulembetsa mu gawo maphunziro kwa nthawi yoyamba, ndi zofunika kuti ndiweruzidwe ndi dokotala ndiponso kupeza malangizo za mtundu wa katundu bwino ndi amene contraindicated mwamtheradi. Ngati zimenezi sizingatheke, onetsetsani kuti uphungu kuchokera kwa mphunzitsi amene amadziwa contraindications zonse kupalasa njinga aerobic.

Chinthu kukumbukira phunziro loyambali

Kuona ukupeza awo ndi kusankha kupalasa njinga, m'pofunika kuphunzira za mbali ya maphunziro. Mkombero - ichi ndi kwambiri mkulu-liwiro ndi mphamvu zotha katundu amayesetsa choyamba, ngakhale yaikulu, kotero musati chabe kuthamangitsa ndi othamanga odziwa. Choyamba m'pofunika kuphunzira njira kupuma moyenera ndi mawu thupi:

• "Home" kwa oyamba: udindo atakhala, mikono anawoloka pakati, kuluka ndi pedals popanda kupanikizika kwambiri mu chisangalalo chanu. Pang'onopang'ono kuwonjezera katundu.
• Atakhala ndi manja ambiri anaika pa chiwongolero, pa gulu la alangizi zosiyanasiyana milingo kukana.
• Ataima, manja mapewa-m'lifupi popanda kusunga kwa chiwongolero, katundu pa ukuwonjezeka minofu kuti.
• Olanda njira "ataima" ndi zotheka chiphunzitso wodziika manja ali kulimbikira apamwamba pedals, ndi kuphedwa ovuta kwambiri ndi chifukwa - dzuwa.

maphunziro ubwino gulu

Osati aliyense amene akufuna kugula matayala akhoza mosadalira kuyamba pa izo yoikika. Choyamba, muyenera kuphunzira mmene kugwiritsitsa, kuika maondo ake, manja ndi kumbuyo. Kachiwiri, zovuta kulamulira ndondomeko ya mawu, kusintha katundu, ndipo nthawi zambiri ndikumverera kutopa choyamba, anthu usokoneze wa thupi. Mu ochitira masewera a, kumene makalasi zolimbikitsa, m'mlengalenga wapadera. Kuyambira pachiyambi, mwambo waung'ono zochangamutsa ndi ophunzira onse kukhazikitsidwa mu njira positive. Ndiye pamodzi iwo anayamba kukwera pa mtunda akhakula, kumene n'zovuta chabe ndi kuwasiya: vuto ndi mphunzitsi nsonga ndisamakayikire, zimene zingakuthandizeni kuti amalize ngakhale ntchito kwambiri yotopetsa. The Luso ndi chidaliro Mphunzitsiyo zimadalira kwambiri: izo oyang'anira kuphedwa olondola a malangizo onse, kotero kuti palibe amene anavulala, ndi kuthandiza maganizo abwino.

ubwino kupalasa njinga

Ife tanena kale kuti Vutoli - ndi njira yabwino kuonda. Kuchita ufulu umenewu pamaso pa kulimbitsa thupi ayenera konzekera pa matayala kwa mphindi 20, ndipo atafa - kuwonjezera kutambasula. Koma si ubwino zonsezi mtundu wa olimba. Pamene makalasi kupalasa njinga:

• bwino chipiriro;
• minofu phindu mpumulo ndi elasticity;
• cardio kwambiri zachilengedwe;
• pulogalamu yoyeseza mlingo kukana ali m'manja kusintha;
• msana si lomwa (monga pamene akuthamanga);
• makalasi ali oyenera anthu amisinkhu yonse ndi digiri ya olimba.

Mkombero ayamba kutchuka mu US ndi Europe ndi ku Russia, ndipo anthu ambiri zolimbikitsa kupita ku makalasi. Ndipotu, palibe kuchita chimachititsanso kuvina kuloweza ndondomeko ya ntchito ndipo ukhoza kukhala ndi chilichonse chimene ndikuganiza, kuonera chilengedwe kusintha pamaso panu. Ndithudi, "kuyenda" si kuti ulesi ndi zinthu anaika mu zonse, koma zotsatira n'kosathandiza.