Anthu omwe amachita masewera olimbitsa thupi amatha kugawidwa m'magulu awiri
Mtundu umodzi ndi mtundu wa mphamvu
Winanso ndi anthu ochepetsa mafuta pamasewera opondaponda
Zosatsutsika
Kuthamanga kumakhaladi kothandiza kwambiri pakutaya mafuta
Koma pali kayendedwe
Ikhoza kutaya mafuta kuposa kuthamanga
Kudumpha chingwe
1
Masewero Othandiza Kwambiri a Aerobic
Ngati muli othamanga mokwanira, zotsatira za kulumpha chingwe kwa mphindi 5 zimatha kufika pakuyenda theka la kilomita kufika kilomita imodzi.
2
Kuyenda Komwe Sikutaya Zotsatira Zake
Kaya mukuchita masewera olimbitsa thupi masiku asanu ndi limodzi pa sabata kapena simunachite masewera olimbitsa thupi kwa mwezi umodzi, kudumpha chingwe ndizovuta kwambiri kwa inu.
Ngati ndinu oyamba, tikulimbikitsidwa kuti muyambe ndi mphindi zisanu zophunzitsira ndikuwonjezera mphindi ziwiri panthawi imodzi, kutengera msinkhu wanu wolimbitsa thupi, kapena kutenga nthawi yomwe mukufuna kuwonjezera.
3
Angagwiritsidwe Ntchito Pophunzitsa Thupi Lonse
Kudumpha chingwe si njira yabwino komanso yochepetsera ndalama yophunzitsira;itha kugwiritsidwanso ntchito pochita masewera osiyanasiyana.
Ngati mukufuna kuchita ntchafu, mukhoza kuchita mapapu kapena squats;ngati mukufuna kuchita minofu ya m'mimba, mutha kudumpha mosinthana ndi mapazi ndikukweza mawondo anu pamimba;ngati mukufuna kuyesa ana a ng'ombe kapena mikono, mutha kugwedezeka ...
4
Khalani wolunjika kwambiri
Kudumpha chingwe ndi kosiyana ndi masewera wamba.Thupi lake lalikulu ndi chingwe, choncho muyenera kuyang'anitsitsa ndikuganizira zomwe mukuchita panthawi yolimbitsa thupi.Simudzakhala osalabadira monga kukwera njinga kapena chopondapo!
5
Kuthandizira Kuwonjezeka Kwachangu Kwa Kugunda kwa Mtima
Kwa ophunzitsa mphamvu, kulumpha chingwe kungagwiritsidwe ntchito ngati kupumula kwa gulu lirilonse la maphunziro a mphamvu, ndi 100 kulumpha ngati unit.Popeza kudumpha kungathandize kuonjezera kugunda kwa mtima, kumaphatikizidwa ndi kuphunzitsa mphamvu pakati pawo, motere mungathe kuwotcha mafuta pamene mukuphunzitsa minofu!
1Kodi kudumpha kumapangitsa kuti miyendo ikhale yonenepa?
Monga masewera olimbitsa thupi, kulumpha chingwe kumalimbikitsa minofu ya miyendo.Kumayambiriro koyambirira kwa masewera olimbitsa thupi, minofu imatha kusokonezeka, kutupa, ndi kuuma chifukwa cha kukondoweza mafuta asanayambe "kuuma", kupanga chinyengo chakuti pamene mukuchita masewera olimbitsa thupi, miyendo imakhala yowonjezereka.
Choncho mutatha kudumpha chingwe chilichonse, yesetsani kumasuka thupi lanu ndikutambasula bwino mwendo.Ndi kutsata kwa nthawi yayitali njira yochepetsera mafuta, mudzapeza kuti miyendo idzakhala yokongola kwambiri.
2 Kodi kulumpha chingwe kumawononga bondo lanu?
Poyerekeza ndi kuthamanga, chingwe cholondola chodumpha sichimakhudza kwambiri mawondo, ndipo chimakhala ndi zotsatira zabwino zolimbikitsira kulimba mtima, kaimidwe, luso loyenera, kugwirizanitsa ndi kusinthasintha kwa thupi.
Kudumpha chingwe kumapangitsa kuti minyewa ya ng'ombe ikhale yophulika kwambiri, zomwe zimapangitsa kuti ntchafu ndi matako zikhale zolimba.
Kaimidwe koyenera: Lumpha zala zala (kumapazi) ndikutera pang'onopang'ono.
3 Ndi anthu ati omwe sakuyenera kulumpha chingwe?
Kusalimbitsa thupi komanso kusachita masewera olimbitsa thupi zaka zambiri;akhala ndi mawondo;kunenepa kwambiri, BMI ~ 24 kapena ngakhale ~ 28;Atsikana ayenera kuvala zovala zamkati zamasewera.
