Zolimbitsa thupi kutulutsa thupi lonse kunyumba

Toning kunyumba

Kusintha kwa moyo, anthu amasintha kuzinthu zatsopano ndikusaka njira zina kuti apitilize kukhala ndi moyo wokwanira. Izi ndizomwe zimatchedwa kusinthasintha ndipo momwe zinthu ziliri pano zikulamulidwa ndi mliri wapadziko lonse lapansi, zaphunziridwa mwamphamvu. Chilichonse chasintha mwanjira ina komanso njira yodzisamalira, kudya ndi kusewera masewera.

Tsopano anthu ochulukirapo akuchita masewera olimbitsa thupi kunyumba, njira yabwino kuti asataye chizolowezi ndikulimbana ndi ulesi wopita kumalo ochitira masewera olimbitsa thupi. Komabe, ngakhale kuchita masewera olimbitsa thupi kunyumba kuli bwino, ndikofunikira kuti mupezenso zina pamoyo wanu watsiku ndi tsiku kuchita masewera olimbitsa thupi ndi anthu ena ndi njira yabwino yocheza. Chifukwa chake chabwino kwambiri ndi kuphatikiza, kuchita pang'ono zolimbitsa thupi panja ndi kukonza pang'ono kunyumba.

Zochita zolimbitsa thupi kunyumba

Phimbani thupi lonse kunyumba

Tiyeni tiwone tanthauzo la toning koyamba, chifukwa siziyenera kuchitidwa mopepuka kuti aliyense amadziwa zamasewera. Toning thupi limakhala ndikuchotsa mafuta omwe amaphimba minofu kudzera mukuchita masewera olimbitsa thupi, osatanthauza kuchuluka minofu. Ndiye kuti, kamvekedwe Zimaphatikizapo kugwiritsira ntchito thupi kuti liwonongeke mwa kupanga thupi. Mosiyana ndi kupeza minofu, momwe zimafunira ndikutanthauzira ndikuwonjezera minofu.

Kuti muwone thupi lonse ndikofunikira kuphatikiza mphamvu, kusinthasintha komanso masewera olimbitsa thupi. Ndi chizolowezi chophatikizika cha zochitika izi, mutha kuonda komanso kuyika thupi lanu m'njira yodziwika bwino. Chifukwa chake mutha kupewa kuteteza kutayika kwamafuta kutuluka mthupi lanu mopanda mawonekedwe. Onetsetsani zochitika izi kuti mukhale ndi chizolowezi chochita masewera olimbitsa thupi kuti muwonetse thupi lanu lonse kunyumba.

Yambani ndi masewera olimbitsa thupi a Cardio kwa mphindi 10 mpaka 30. Zitha kutero njinga yokhazikika, kudumpha chingwe, makina olumikizira kapena chopondera. Ngati mungasankhe kudumpha chingwe, mutha kudumpha katatu kwa mphindi 8 chilichonse. Cardio iyenera kuchitika osachepera 3 pa sabata. Tiyeni tiwone zina zolimbitsa thupi kuti zikuthandizireni kuzolowera ndikuwonetsa thupi lonse kunyumba.

Kuchita masewera olimbitsa thupi

Maphunziro kunyumba

Thupi lakumtunda limapangidwa ma pecs, abs, mikono, kumbuyo, ndi mapewa. Zochita izi ndizabwino kuti thupi lanu likhale labwino kunyumba:

  • Mafinya: Amatha kukhala amphumphu, kusinthana miyendo kapena kupitirira dzanja limodzi. Chitani magawo atatu a 3 reps iliyonse.
  • Dumbbell mkono umakweza: Kutsogolo, mbali ndi chigongono, muyenera kuchita maseti atatu obwereza 3 iliyonse.
  • Abs ndi triceps: Crunches okhala ndi ma dumbbells ndi ma triceps amathira, komanso magulu atatu a 3 obwereza aliyense.

Zochita zolimbitsa thupi

Ponena za thupi lakumunsi ntchitoyo imachitika pa miyendo ndi matako. Zochita izi zomwe muyenera kuchita kunyumba ndizabwino kuti muchepetse thupi lanu.

  • Zokwera zachikhalidwe, magulu atatu obwereza khumi.
  • Kutsogolo ndi mbali lunge, magulu atatu obwereza 12 amtundu uliwonse wazoyenda.
  • Zidendene pamalowa, kubwereza 10.
  • Kudumpha kokhazikika: Zimapangidwa ndikukweza mawondo kupita pachifuwa ndikulumpha, zochitika zolimbitsa thupi kwambiri pophunzitsa osewera mpira. Chitani izi kwa mphindi imodzi.
  • Kudumphira kumbuyo: Zochita zomwezi koma pakadali pano miyendo yokhotakhota, chitani izi mphindi 1.

Kuchita masewera olimbitsa thupi ndikofunikira kwambiri kuti munthu akhale ndi thanzi labwino, komanso ndikofunikira pumulani kofunikira kuti minofu ipezenso bwino nthawi zonse zolimbitsa thupi. Chifukwa chake, choyenera kukhala kuchita chizolowezi chophatikizika cha zolimbitsa thupi komanso zolimbitsa thupi 3-4 pa sabata. Masiku otsalawo ayenera kukhala akuchira, ndiye kuti, masiku ena opatsirana ndi zochitika ndi tsiku limodzi sabata lopumuliratu.

Ngati simukufuna kusiya kuchita masewera olimbitsa thupi, mutha kusankha njira zina monga kuyenda mwachangu paki, kukwera njinga kumapeto kwa sabata, kapena kusambira mukafuna kupanikizika. Chofunikira ndikukhazikika nthawi zonse kuti kuyamikira zotsatira za maphunziro pathupi. Pakadutsa mwezi umodzi kapena iwiri, muwona momwe thupi lanu limayanjanidwira.


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