Maphunziro ogwira ntchito, zomwe zimapangidwa komanso momwe mungachitire kunyumba

Ntchito yophunzitsa

Ntchito yogwirira ntchito yawonetsa kuti kuti mukhale bwino, sikoyenera kuchita mayendedwe ovuta omwe ambiri ndi ovuta kukwaniritsa. Ndi kubwereza kwa mayendedwe achilengedwe ena omwe amachitika tsiku ndi tsiku, ndizotheka kunenepa, kuonda komanso kukulitsa thanzi. Ndipo koposa zonse, ndi maphunziro omwe angachitike kunyumba.

Kusasowa kokachita masewera ndichinsinsi cholimbikitsira anthu ambiri kuchita masewera olimbitsa thupi. Popeza, nthawi zambiri, ulesi, kusowa nthawi kapena kulephera kupita kumalo ochitira masewera olimbitsa thupi, nthawi zambiri amakhala zifukwa zabwino zosiya kuchita masewera olimbitsa thupi. Chifukwa chake, kuphunzira momwe mungapangire maphunziro othandiza ndipo zomwe zimachitikadi, ndiye njira yabwino kwambiri kwa aliyense.

Kodi maphunziro othandizira ndi otani?

Ntchito yophunzitsa

Kuposa minofu, kuphunzitsa magwiridwe antchito ndi kokhudza kuyenda. Makamaka, poyenda kwachilengedwe komwe thupi la munthu limachita tsiku ndi tsiku ndipo izi zimatha kupangidwanso mosavuta. Ndiye kuti, maphunziro ogwira ntchito Zimakhala ndikupanga ndikubwereza mayendedwe achilengedwe, kotero kuti minofu yayikulu itha kugwiritsidwa ntchito kamodzi.

Ntchito yogwirira ntchito imapindulitsa m'njira zambiri, chifukwa cholinga chachikulu ndikuti mukhale ndi thanzi labwino. Mbali inayi, mutha kuzichita kulikonse, onse kunyumba, kumalo ochitira masewera olimbitsa thupi kapena panja, osafunikira zida zina. Ngakhale kugwiritsa ntchito zolemera, kettlebells, mipira yamankhwala kapena zida zilizonse zamasewera, imawonetsedwanso pophunzitsa.

Ngati simunadzitsimikizire nokha zaubwino wophunzitsira bwino, mwina podziwa kuti chiwopsezo chovulala ndi chotsika kwambiri, ndichinthu chomaliza chomwe muyenera kuyamba ndi mtundu wamaphunzirowa pompano. Kutsatira mudzapeza machitidwe ena ophunzitsira oyambira kunyumba. Komabe, ngati simunachitepo masewera olimbitsa thupi, ndibwino kuti muyambe ndi upangiri wa akatswiri.

Momwe mungaphunzitsire kunyumba

Ntchito yophunzitsa

Chimodzi mwazinthu zofunikira pakuphunzitsira bwino ndichakuti ziyenera kuchitika mwamphamvu, kuchepetsa kusiyana pakati pa zolimbitsa thupi zilizonse. Chifukwa chake ndikofunikira kuphunzira momwe mungachitire masewera olimbitsa thupi musanatsatire tebulo lathunthu. Kuti muyambe, mutha konzani dera lochita masewera olimbitsa thupi atatu, zomwe muyenera kuchita motsatira mzere.

Izi ndi zitsanzo za zochitika zolimbitsa thupi zomwe mungathe kuchita kunyumba.

  1. Amphaka: Popeza simugwiritsa ntchito chilichonse, kulemera, kapena kukana, ndikofunikira kuchita bwino squat. Izi ndi, muyenera tsitsa m'chiuno mpaka pansi pamiyendo, kusunga mawonekedwe bwino kuti asawononge kumbuyo. Chitani zobwereza 15.
  2. Mabomba: Kuchita zolimbitsa thupi ndikofunikira kuposa kuzichita molakwika nthawi zambiri. Imani chilili, miyendo yanu ikhale yotseguka m'chiuno. Yambani kupanga squat, mukafika pansi ikani manja anu patsogolo panu. Tambasulani miyendo yanu ndikudumpha, mpaka mutakhala m'mimba. Bwererani pamalo oyambira ndikudumphadumpha komwe kumasonkhanitsa mawondo ndi china chowongoka kuti mutambasule thunthu. Yambani ndi kubwereza kambirimbiri kwa ntchitoyi.
  3. Matumbo am'mimba: Zochita izi zomwe zimawoneka ngati zazing'ono ndizothandiza kwambiri. Tsopano, muyenera kuzichita molondola ndikukhala bwino. Tsamira kutsogolo kwanu ndi mipira ya mapazi anu, thupi lanu liyenera kupanga mzere wolunjika. Gwiritsani malo kwa masekondi 30, kupuma kachiwiri 5 ndikubwerera pamalo.

Ndi masewerawa mutha kuyamba kuyeserera kunyumba. Mukayamba kuchita masewera olimbitsa thupi komanso nyimbo, mudzatha kuphatikiza zolimbitsa thupi komanso zinthu zowonjezera. Kaya mukuyang'ana kuti muchepetse thupi, kamvekedwe ka thupi lanu kapena kusintha mphamvu ndi minofu, maphunziro amtunduwu ndiabwino kwa inu. Dziwani zaubwino wophunzitsira bwino ndipo simudzachita ulesi kuchita masewera.


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