Pulogalamu ya Sabata ya 1 Yoyamba Kuchita Zolimbitsa Thupi

Kuchita masewera olimbitsa thupi nthawi zonse ndi ndalama zotetezeka kwambiri zomwe tingapange pa thanzi lathu. Mutangoyamba kuchita masewera olimbitsa thupi, mudzawona ubwino wake ndipo mudzayamba kukhala mwamtendere komanso mosangalala.

Koma kuchita masewera olimbitsa thupi nthawi zonse ndi ntchito yovuta ndipo kumafuna kutsimikiza mtima. Kupanga pulogalamu yokhazikika komanso yokonzekera ndi gawo loyamba komanso lofunikira kwambiri kuti musunge nthawi yayitali ndikuwona phindu lake.

Ngati mukufuna kuyamba kuchita masewera olimbitsa thupi koma osadziwa koyambira, nkhaniyi ndi yanu. Zomwe muyenera kudziwa kuti muyambe pulogalamu yolimbitsa thupi komanso pulogalamu yolimbitsa thupi kwa oyamba kumenendi mutu wankhani yathu.

Kodi Kuchita Zolimbitsa Thupi Ndi Chiyani Ndipo N'chifukwa Chiyani Ndikofunikira?

masewera olimbitsa thupi nthawi zonse Zatsimikiziridwa kuti zimathandizira kwambiri thanzi lathu. Phindu lalikulu ndiloti limathandiza kukwaniritsa ndi kusunga thupi labwino, kusunga minofu ndi kuchepetsa chiopsezo cha matenda aakulu.

Kuonjezera apo, kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kumapangitsa kuti munthu azisangalala komanso aziganiza bwino, kumapereka kugona kwabwino komanso kumapangitsa moyo wogonana. Si zokhazo.

Zimatithandizanso kukhala amphamvu. Mwachidule, kuchita masewera olimbitsa thupi kumawonjezera ubwino m'miyoyo yathu ndikusintha kayendedwe ka moyo wathu.

Kodi Mitundu Yolimbitsa Thupi Yomwe Amagwiritsidwa Ntchito Nthawi zambiri ndi iti?

Zosiyanasiyana, kuphatikiza mitundu yolimbitsa thupi ali ndi: 

masewera olimbitsa thupi

Nthawi zambiri zimakhala maziko a masewera olimbitsa thupi. Zimapangidwa molingana ndi mayendedwe osatha. Mwachitsanzo; Zochita monga kusambira, kuthamanga, ndi kuvina zili m'gulu la masewera olimbitsa thupi. 

zolimbitsa thupi

Izi ndi masewera olimbitsa thupi omwe amathandiza kuwonjezera mphamvu za minofu. Mwachitsanzo; monga kuphunzitsa kukana, plyometrics, kukweza zolemera ndi kuthamanga.

Masewera olimbitsa thupi

Mayendedwe oyambira amthupi amachitika popanda zida zochitira masewera olimbitsa thupi komanso kuthamanga kwa aerobic. Mwachitsanzo; kukoka mmwamba, kukhala pansi, kukankha, kukoka mmwamba

maphunziro apamwamba kwambiri (HIIT)

Zochita zolimbitsa thupi zochepa zimatsatiridwa ndi nthawi yopuma yotsatiridwa ndi masewera olimbitsa thupi kwambiri. 

Zochita za boot camp

Zimapangidwa ndi mabwalo oyendera nthawi, okwera kwambiri omwe amaphatikiza masewera olimbitsa thupi a aerobic ndi kukana.

masewero olimbitsa thupi

Imalimbitsa minofu ndikuwongolera kugwirizana kwa thupi. Zitsanzo zikuphatikizapo Pilates, tai chi, ndi masewera a m'mimba. 

kusinthasintha zochitika

Zimalepheretsa kuvulala poteteza minofu pambuyo pochita masewera olimbitsa thupi. Zitsanzo zimaphatikizapo yoga kapena kusuntha kwa minofu ya munthu payekha.

Zochita izi zitha kuchitidwa payekha kapena mophatikiza. Chinthu chofunika kwambiri ndi kukhala wokwanira bwino ndi kusangalala. Mwanjira iyi, mwayi wokhala wokhazikika ukuwonjezeka.

Kodi Mungayambire Bwanji Maseŵera Olimbitsa Thupi?

Pali mfundo zina zomwe muyenera kuzidziwa musanayambe kuchita masewera olimbitsa thupi. Izi ndi mfundo zofunika kuziganizira pochita masewera olimbitsa thupi komanso thanzi lanu;

Onetsetsani thanzi lanu

Ndikofunika kuti muyambe kuyezetsa thanzi lanu musanayambe kuchita masewera olimbitsa thupi. Izi ndizofunikira makamaka kwa azaka zopitilira 45, komanso kwa omwe sanazolowerane ndi masewera olimbitsa thupi.

Kuwunika koyambirira kumapangitsa kuti matendawa adziwike popanda vuto lililonse panthawi yolimbitsa thupi. Zimathandizanso kuti mupange dongosolo lomwe likugwirizana ndi zosowa zanu.

Konzekerani ndi kukhala ndi zolinga zenizeni

Mukasankha kuchita masewera olimbitsa thupi nthawi zonse, konzekerani ndi zolinga zomwe mungathe kuzikwaniritsa. Onjezani njira zosavuta ku pulani yanu kaye.

Mwachitsanzo; Ngati cholinga chanu ndikuthamanga kwa 5km, mutha kuyamba ndikupanga dongosolo lomwe limaphatikizapo kuthamanga kwakufupi. Mukamaliza nthawi zazifupizi, onjezerani mtunda pakapita nthawi ndi zina zotero mpaka kufika makilomita asanu.

Kuyambira ku zolinga zazing'ono kumawonjezera mwayi wopambana ndipo nthawi yomweyo, sitepe iliyonse imakulimbikitsani.

panga chizolowezi

Chinthu chinanso chochita bwino pochita masewera olimbitsa thupi ndikumamatira ku dongosolo. Ngati muzolowera ndikuzichita nthawi zonse, zimakhala zosavuta kusunga ndondomeko yanu yolimbitsa thupi pakapita nthawi.

Kuchita masewera olimbitsa thupi nthawi imodzi tsiku ndi tsiku ndi njira yabwino yowonetsetsa kuti mukhale osasinthasintha. Mwachitsanzo; Mutha kupanga chizolowezi chochita masewera olimbitsa thupi pokonzekera ntchito yanu mukamaliza ntchito tsiku lililonse.

Kodi Muyenera Kuchita Zolimbitsa Thupi Zingati?

Simufunikanso kukhala katswiri wothamanga, komanso simuyenera kuchita masewera olimbitsa thupi kwa maola ambiri. Zochita zolimbitsa thupi zomwe akatswiri amalangiza pankhaniyi ndi kuchita masewera olimbitsa thupi osachepera mphindi 150 pa sabata. 

Mutha kusintha mphindi 150 mwanjira iliyonse yomwe mukufuna. Mwachitsanzo; Mutha kukhazikitsa nthawi ya mphindi 5 masiku 30 pa sabata kapena mphindi 35-40 tsiku lililonse.

Ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mphamvu pamene msinkhu wanu wolimbitsa thupi umakwera.

Ngakhale kuchita masewera olimbitsa thupi ndikofunikira kuti mukhale ndi thanzi labwino, ndikofunikiranso kuti thupi lipume. Muyenera kulola thupi kuti libwerere ku zovuta zolimbitsa thupi, apo ayi zinthu zosafunika monga kupsinjika kwa minofu zitha kuchitika.

Kuchita masewera olimbitsa thupi kwambiri kumatha kufooketsa chitetezo chamthupi ndikuyambitsa matenda, kusamvana kwa mahomoni, kumawonjezera chiopsezo cha kupsinjika maganizo ndi kutopa kosatha.

Chitsanzo cha Pulogalamu Yolimbitsa Thupi Yamlungu Imodzi

Pansipa pali pulogalamu yosavuta yotsata sabata iliyonse yomwe ingatenge mphindi makumi atatu ndi zisanu kapena makumi anayi patsiku, popanda zida zofunika. Mukhoza kusintha pulogalamuyo molingana ndi msinkhu wanu wolimbitsa thupi ndikuwonjezera kuti mukhale ndi vuto lomwe mukufuna.

Lolemba

Mphindi makumi anayi kuyenda mwachangu kapena mwachangu 

Lachiwiri

tsiku lopuma

Lachitatu

Yendani mwachangu kwa mphindi khumi. Kenako malizitsani mabwalo otsatirawa ndikupumula kwa mphindi imodzi. Bwererani pambuyo pake.

Dera 1: 3 seti ya 10 mapapu pamwendo, 10 kukankha, 10 kukhala-ups

Circuit 2: 3 seti ya 10 mipando, 10 kudumpha, 10 air squats 

Lachinayi

tsiku lopuma 

Friday

Mphindi makumi atatu akupalasa njinga kapena kuthamanga 

Loweruka

tsiku lopuma 

Sunday

Mphindi makumi anayi kuyenda kapena kuthamanga

Ndondomeko ya sabata pamwambayi ndi angoyamba kuchita masewera olimbitsa thupi mwachitsanzo. Mutha kupanga chizolowezi chanu cholimbitsa thupi motengera chitsanzo ichi.

Malangizo Ochepa Kwa Oyamba Kuchita Zolimbitsa Thupi

Za madzi

Ndikofunikira kumwa zamadzimadzi tsiku lonse kuti mukhale ndi thanzi labwino. Kumwa madzi panthawi yochita masewera olimbitsa thupi n'kofunika kuti mupitirizebe kugwira ntchito, makamaka nyengo yotentha.

Samalani ndi zakudya zanu

Muyenera kutsatira pulogalamu yazakudya zolimbitsa thupi kuti muthandizire pulogalamu yanu yolimbitsa thupi. Magulu a zakudya zachilengedwe ndi ofunikira kuti mukhalebe ndi mphamvu komanso kuti mupindule kwambiri ndi pulogalamu yolimbitsa thupi.

Gulu lofunika kwambiri ndi chakudya chamafuta chifukwa amadyetsa minofu yanu musanachite masewera olimbitsa thupi. Zakudya zopatsa mphamvu pambuyo pochita masewera olimbitsa thupi ndizofunikanso kubwezeretsanso masitolo a glycogen ndikuthandizira kuti ma amino acid alowe mkati mwa minofu.

mapuloteni Zimatetezanso minofu yanu kuti isawonongeke panthawi yochita masewera olimbitsa thupi, imakonzanso kuwonongeka kwa minofu ndikumanga minofu yatsopano. Kudya zakudya zomanga thupi pambuyo pochita masewera olimbitsa thupi kumathandiza kuti minofu ikhale yofulumira.

Kudya mafuta athanzi nthawi zonse kumathandiza kuwotcha mafuta amthupi ndikusunga mafuta a minofu panthawi yochita masewera olimbitsa thupi, kusunga mphamvu zanu.

n'kumawotha

Ndikofunika kutenthetsa musanayambe kuchita masewera olimbitsa thupi. Kuwotha kumathandiza kupewa kuvulala komanso kupititsa patsogolo masewera anu.

Zimathandizanso kusinthasintha komanso zimathandiza kuchepetsa ululu pambuyo pochita masewera olimbitsa thupi. Mutha kutenthetsa pochita mayendedwe osavuta a masewera olimbitsa thupi omwe mukufuna kuchita mu pulogalamu yanu yolimbitsa thupi. Mwachitsanzo; ngati kuyenda musanathawe ...

Kuzirala

Kuziziritsa ndi kofunikanso chifukwa kumapangitsa kuti thupi lanu libwerere ku chikhalidwe chake. Kugwiritsa ntchito mphindi zochepa kuziziritsa kumakupatsani mwayi wobwezeretsanso kayendedwe kabwino ka magazi ndi kupuma komanso kungathandize kuchepetsa kupweteka kwa minofu.

Mtima pansi, masewera olimbitsa thupi Zimaphatikizapo mayendedwe monga kuyenda kopepuka kapena kutambasula pambuyo pophunzitsidwa kukana.

mverani thupi lanu

Ngati simunazolowere kugwira ntchito tsiku lililonse, musapitirire malire anu. Ngati mukumva kuwawa kapena kusapeza bwino pamene mukuchita masewera olimbitsa thupi, imani ndi kupuma musanapitirize. Kunyalanyaza ululu si lingaliro labwino chifukwa likhoza kuvulaza.

Dziwani kuti kugwira ntchito mwachangu komanso molimbika sikudzabweretsa phindu lalikulu nthawi zonse. Muyenera kukhala ndi nthawi yopitilira pulogalamu yanu yolimbitsa thupi ndikusunga chizoloŵezi chanu kwa nthawi yayitali.

Pitirizani kulimbikira

Chilimbikitso ndicho chinsinsi chopanga chizolowezi chochita masewera olimbitsa thupi. Mutha kusakaniza mitundu yolimbitsa thupi kuti ikhale yosangalatsa, monga momwe ziliri pamwambapa.

Kulowa nawo masewera olimbitsa thupi kapena magulu olimbitsa thupi monga yoga kapena pilates, kuchita masewera amagulu ndi malingaliro osangalatsa owonjezera chidwi.

Kugwira ntchito pagulu kapena ndi mnzanu kumawonjezera kuyankha komanso kumakuthandizani kuti mukhale okhudzidwa.

Komanso, kuyang'anira momwe mukupitira patsogolo monga kusunga diary yochepetsera thupi komanso kudziwa nthawi yanu yogwira ntchito kumawonjezera zokolola zanu.

Chifukwa;

Kuyambitsa pulogalamu yatsopano yolimbitsa thupi kungakhale kovuta. Kukhala ndi zolinga zenizeni kudzakuthandizani kusunga pulogalamuyo.

Pali mitundu yambiri ya masewera olimbitsa thupi omwe mungasankhe. Iyenera kuyamba pang'onopang'ono ndikulola thupi kupumula. Ndikofunika kukhala ndi zakudya zopatsa thanzi komanso kumwa madzi nthawi zonse.