Malangizo owonjezera kupirira kwanu

Kupirira kwakuthupi

La kukana kwakuthupi Zimamveka ngati chimodzi mwazinthu zomwe zimatipangitsa kuchita chilichonse koma kwa nthawi yayitali. Ndiko kunena kuti, ndi mtundu wa kupirira komwe thupi limakhala nako ndipo nthawi zina tiyeneranso kuwongolera bwino tikawona kuti mphamvu zathu zikufooka. Conco, tifunika kusintha umoyo wathu wonse.

Koma ndikuti tikamanena mkhalidwe timatchulanso za mapapu athu komanso za ulusi wa minofu. Koma ngakhale mukuyenera kuwongolera, kumbukirani nthawi iliyonse yomwe mumachita masewera, mumayika kale maziko a kukana thupi monga mapapu mphamvu, mpweya thupi ndi zina zambiri. Choncho, tiyeni tipite!

Momwe mungakulitsire kupirira kwakuthupi kunyumba

Komanso mu chitonthozo cha nyumba yanu mungasangalale kuchita masewera olimbitsa thupi kuti mukhale opirira. Ndithudi, ambiri a inu mukuwadziwa!

  • Chingwe chodumpha: Ngati muli ndi malo, ndi imodzi mwazolimbitsa thupi zomwe zimalimbikitsidwa nthawi zonse. Ngati sichoncho, ndi kudumpha pang'ono kosavuta tidzakhala ndi zokwanira. Chifukwa chomwe timafunikira ndikuyambitsa kugunda kwa mtima komanso kuti kugunda kwa mtima kufulumire kuti thupi lizitenga mpweya wokha.
  • Kudumpha ndi manja ndi miyendo. Timayambira pamalo oimirira ndi manja pansi ndi mapazi pamodzi. Tsopano timatenga kulumpha ndi kutambasula manja athu mmwamba pamodzi ndi mapazi athu omwe timawalekanitsa mu kulumpha kulikonse. Kulumikizana kwa kutsegula ndi kutseka manja ndi mapazi.
  • Amphaka: Ndi amodzi mwa masewera olimbitsa thupi a nyenyezi ndipo motero, adayeneranso kukhala pano. Chifukwa mwanjira imeneyi mphamvu m'miyendo idzakhalanso ina mwa zotsatira zazikulu za masewera olimbitsa thupi monga awa.
  • burpe: Ndi zina mwazochita zopindulitsa kwambiri ndipo pakadali pano, ndizosavuta kuchita. Chifukwa tidzagwa pansi manja athu ali pansi, timaponyera miyendo yathu kumbuyo, timathamanga ndipo timalumpha kuti tibwerere kumalo oyambira.
  • Zokankhakankha Iwo sakanakhoza kukhala kulibe nawonso ndipo mu nkhani iyi mumayika manja anu molunjika ndi mapewa ndi thupi anatambasula mmbuyo. Mudzakwera ndi kutsika pang'onopang'ono, ndikumangika pang'ono pa mikono yanu osati pa mapewa anu.

Chitani masewera olimbitsa thupi ndi zolemera

Chizoloŵezi cha yoga chatsiku ndi tsiku

Chifukwa ndi chilango chomwe chiyenera kukhalapo, popeza sikuti zonse zidzakhala ntchito ya cardio. Maphunziro onse ndi ofunikira komanso, amatha kuphatikizidwa wina ndi mzake, zomwe zimawapangitsa kuti azigwirizana momwe timafunira. Kotero, imodzi ya laimu ndi ina ya mchenga, kotero mu nkhani iyi ndi yoga tingathe phunzirani zambiri za momwe thupi lathu limagwirira ntchito ndikusankha ntchitoyo yopuma.

Musaphonye masewera olimbitsa thupi

Chifukwa kupeza mphamvu zathu nthawi zonse kumakonda kukukankhirani ku cardio modumphadumpha, koma siziyenera kukhala choncho. Kuti musangalale kwambiri komanso kuti thupi lanu lidzikonzekeretse, limafunikira ziwalo zonse ziwiri. The oxygenation wa cardio komanso wa maphunziro olemera. Tikakhala ndi kamangidwe kabwino ka minyewa, kadzatithandiza kukana mwakuthupi komwe timafunikira.

Kuthamanga mtunda wautali

Yendani kwambiri koma osathamanga kwambiri

Pamenepa sitikufuna liwiro koma tikufuna kuti thupi lipirire ulendo wautali. Pamene mphamvu kuyenda ndi kale mpweya wa thanziTikamatchula kuyenda mopitirira, zidzakhalabe zambiri. Kuposa china chilichonse chifukwa tikhala tikupanga thupi kukana kwambiri tsiku lililonse. N’zoona kuti malingana ndi mmene tilili, tidzayamba pang’ono kufika patali. Kuphatikiza ndi malingaliro omwe tidawulula kale, tidzakhala ndi zonse zofunika kuti thupi lathu liyambe kukana zambiri.


Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

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  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
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  4. Kulumikizana kwa zomwe zafotokozedwazo: Zomwezo siziziwululidwa kwa anthu ena kupatula pakukakamizidwa mwalamulo.
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