Ndiosavuta kunyalanyaza, koma chachikulu kwambiri ndi ichi: Mutha kuwona zokolola zoletsa popanda kuchita bwino, ndipo ndizopambana.
Kuyenda njinga zolimbitsa thupi kumatha kukhala kwakukulu; Kodi zokonda zanu ziyenera kukhala njinga zam'madzi kapena kuyenda njinga? Ndipo chimasiyanitsa chimodzi ndi chiani? Tidzafukula mafunso awa lero.
Ubwino wa Bikesi Wochita Ngongole
Nawa phindu lililonse lomwe mungakhale nacho mwa kuyika ndalama m'nyumba yochita masewera olimbitsa thupi.
- Kupititsa patsogolo kulimba kwa mtima
- Chida champhamvu chowongolera kulemera
- ogwira ntchito owotcha thupi
- imalimbitsa miyendo ndi minofu yam'munsi ya thupi
- Amapereka chitetezo china poyerekeza ndi kuzungulira kwa kunja
Tsopano kuti mukudziwa bwino phindu la njinga zolimbitsa thupi, ndi nthawi yoti muchepetse mitundu yosiyanasiyana ya njinga zomwe mungaganizire
Njinga yobwerera - yankho la mtima
Njinga zobwezerezedwanso zimapanga zida zapamwamba kwambiri, ndipo monga momwe dzina lawo limagwirira ntchito, zimapanga kapangidwe kake kosanja osati zowongoka. Mawu akuti 'respombnt' amatanthauza malo ogona omwe amadziwika kuti akusungidwa mukamagwiritsa ntchito njinga izi.
Mosiyana ndi njinga zina zolimbitsa thupi, njinga zoyambiranso zokhala ndi mpando wachikhalidwe wokhala ndi backrest, kusinthanitsa chishalo wamba. Izi zimapereka mwayi wopindulitsa, makamaka malinga ndi kutonthoza ogwiritsa ntchito. Pomwe anthu amasangalala kwambiri, amasangalalanso ndi njirayi.
Kuti mugwiritse ntchito njinga izi, miyendo yanu imayenera kupitilira koyambira, ndi crank yolumikizidwa ndi mpando. Ngati mukufuna kulimbitsa thupi mokhazikika ndi zovuta zomwe zili m'thupi lanu lotsika, njinga zomwe mungabwezeretse ndi chisankho choyenera. Kuphatikiza apo, amakupatsaninso inu zapamwamba zoonera TV pakugwiritsa ntchito.
Ubwino wa Njinga Zoyambira
Bike, kuyika modekha, ndizabwino kwambiri. Nazi zabwino zina zomwe mungasangalale nazo kuti mugwiritse ntchito.
Kuchulukitsa kwa thanzi la mtima
Njinga zobwezerezedwanso zimapereka chisangalalo chaumoyo wathanzi, kuphatikizapo kusintha kwa aerovascular. Makamaka, amathandizira kukulitsa thanzi lanu la mtima. Ola la maphunziro apamwamba kwambiri limatha kuwononga ma calories pafupifupi 800-900 ma calories ndikumenya minofu yambiri pogwira ntchito.
Kuchita masewera olimbitsa thupi posintha mtima wanu ndi mapapu. Zotsatira zake, mutha kuzindikira zabwino zingapo, kuphatikizapo kuchepa kwa magazi.
Kuchulukitsa Mphamvu
Ngakhale kuti njinga zobwerezabwereza zimapereka mphamvu yolimba, amagwiranso ntchito minofu yambiri, kuphatikizapo ma quadcerices, ma glutes, ng'ombe, mafoloko, ndi sharths, ndi abs.
Zochita zotetezeka
Njiwa zobwezerezedwanso nthawi zambiri zimakhala zotetezeka komanso zomasuka poyerekeza ndi njinga zowongoka. Chitonthozo chawo chimapangitsa kuti atetezedwe, makamaka panthawi yokwera ndi kuchita masewera olimbitsa thupi. Kuchirikiza kowonjezeraku kumapereka malo okulirapo okhalamo, ndikuonetsetsa kuti mwalimbitsa thupi momasuka.
Kuchepa kochepa thupi
Njiwa zobwezerezedwanso zimachepetsa nkhawa zonse za thupi la munthu. Poyerekeza ndi njinga zina, pamakhala kusintha kwa bondo ndi m'chiuno ndi kuzungulira kulikonse. Koment-yodutsamo okhazikika imachepetsa nkhawa zonse.
Kwa anthu omwe ali ndi nyamakazi, njinga zolimbitsa thupi zobwereza ziyenera kuwunika kwambiri.
Ubwino wa Bikesi Wochita Ngongole
Spike njinga zimasiyana mosiyanasiyana ndi njinga zapansi pamapangidwe awo ndi machitidwe awo. Amadziwikanso kuti "mkati mwa mkati mwake," njinga izi zitha kusowa kotoletsa kuti zisinthe, komabe zimawonetsa kuti ndiwe ntchentche yotchuka. Flyweil iyi imalemera kwambiri komanso yolemera kwambiri kuposa ya njinga yopumira.
Mizere yozungulira iyi imapereka mitundu iwiri yolimbana ndi mitundu iwiri: maginito komanso mikangano. Kulimbana kwamaginiki kumakhala kochenjera, kofanana ndi zomwe zimapezeka m'magulu opumira. Komabe, kutsutsana kukangana ndi kosiyana. Apa, ma Pasts a Parks adasindikiza Flyweel mukayamba kulowera, ndikupereka kulimbitsa thupi kwambiri. Milingo yolimbana ikhoza kusinthidwa kudzera pazaimba kudzera.
Ubwino wa mabatani
Kutulutsa njinga kumathandizira kulimbitsa thupi kwambiri. Nazi zina mwa zabwino zomwe mungadalire.
Imalimbikitsa tanthauzo la minofu
Mimba yamasamba ndi abwino kwambiri poyeretsa minofu ya pachimake ndi miyendo yanu. Kodi munadzifunsapo kuti bwanji anthu amaopa miyendo? Ndi chifukwa chakuti mwendo umatha kukhala wamphamvu kwambiri komanso wowopsa, koma amathandiziranso kwambiri minofu yamiyendo yanu.
Makalasi kapena zolimbitsa thupi zopindika za njinga ndi cholowa m'malo mwa iwo omwe akufuna kupanga minofu yamiyendo koma amasenda ma squats ndi makope.
Chiopsezo chochepa chovulala
Makina ochitira masewera olimbitsa thupi, makamaka mipeni ndi mapapo, amakhala pachiwopsezo chovulaza ngati sichingaphedwe bwino. Komabe, njinga zam'madzi zopindika, zimapereka masewera olimbitsa thupi kwambiri pomwe chiopsezo chovulazidwa chiri chosatheka. Amafuna kutsamira mkati mwa zolimbitsa thupi.
Patulani nsapato zabwino za nsapato zapamwamba zokhala ndi njinga yayikulu ikhoza kukhala yankho labwino kwambiri kwa inu!
Kuchulukitsa chitetezo cha mthupi
Kutulutsa masewera olimbitsa thupi kumatha kukulitsa chitetezo cha mthupi lanu, chomwe chingachitike moyo wathanzi, wopanda matenda.
GAWIS GATS imachita mbali yofunika mu chitetezo cha mthupi. Moyo wolemera mu masewera olimbitsa thupi komanso chakudya chopatsa thanzi chimathandizanso kukhalabe ndi chitetezo cha mthupi. Glats Gymus imatulutsa T-cell yomwe imalimbana ndi mabakiteriya, koma monga anthu azaka, chidwi chimasokonekera, kuchepetsa ma cell.
Anthu okalamba akhoza kupitilizabe kuchita masewera olimbitsa thupi ndi njinga, zomwe zingathandize kuti zizikhala ndi ma cell.
Kulimbikira - zomwe zili bwino?
Njinga zonse ziwiri ndi zopindika sizimapereka mwayi wokwana wolimbitsa thupi. Ndege zoyambiranso, ndi malo awo okhala ndi malo akuluakulu, cholinga cha miyendo popanda mavuto ochulukirapo pamalumikizidwe. Amapereka zabwino kwambiri kwa anthu omwe amachira chifukwa chovulala, kapena kuti atonthoze mtima kwambiri popititsa patsogolo. Kumbali inayo, njinga zam'madzi, ndi malo owongoka komanso kusinthasintha kwa kusintha kwamphamvu, kupulumutsa thupi lolimbitsa thupi kwambiri. Amachita phokoso pakati, kumtunda, komanso kutsitsa thupi, kuwapangitsa kusankha bwino kwambiri maphunziro a mtima komanso minofu. Kusankha pakati pa awiriwo kumatengera zolinga zanu komanso thanzi lanu. Ngati mphamvu yayitali, yolimbitsa thupi ndi cholinga chanu, njinga ya spike ndi njira yabwino. Komabe, kwa wolimbitsa thupi kwambiri koma wogwira ntchito bwino, njinga yobwereranso ingakhale njira yanu.
Kutonthoza komanso kusagwiritsa ntchito?
Pankhani ya chitonthozo, njinga yobwereranso ili ndi m'mphepete mwa njinga chifukwa cha mpando wokulirapo, wokhota ndi kumbuyo. Malo omwe ali okhazikika amachepetsa kupsinjika kumbuyo ndi mafupa, kupangitsa kuti kukhala koyenera kwambiri kwa magawo a nthawi yayitali. Spike njinga, kumbali inayo, imakhala ndi chishalo chachilendo ndipo zimafunikira mawonekedwe owongoka, omwe angakhale osavuta kwa ogwiritsa ntchito nthawi yayitali. Komabe, pankhani yovuta yogwiritsa ntchito, njinga zonsezi ndizowongoka kuti zizigwiritsa ntchito. Tsitsani njinga zofanizira zokumana nazo zokwera njinga kunjaku, ndipo njinga zanyumba, ndi kapangidwe kake kameneka, ndizosavuta kuti aliyense azizolowere.
Kubwezeretsa njinga vs vs spin njinga- Ndi iti yomwe muyenera kupita?
Kusankha pakati pa njinga yoyambiranso komanso njinga yopuma kumadalira zolinga zanu zolimbitsa thupi, matenda, komanso zokonda zanu. Ngati mukufuna kutsika kwambiri, molimbika ndi chidwi cha thupi ndi Cardio, njinga yobwereranso ingakhale chisankho chabwino. Komabe, ngati mukufuna kulimbitsa thupi lonse logwira ntchito thupi lonse ndipo musakhale ndi malingaliro okhazikika, njinga yamiyala ikhoza kukhala njira yoti mupite. Komanso, ngati kupsinjika kolumikizana ndi nkhawa, njinga yoyambiranso ndi njira yotetezeka. Mwakutero, njinga zonsezi zili ndi mphamvu zawo, ndipo kusankha koyenera kumadalira zosowa za aliyense. Nthawi zonse werengani ndi katswiri wolimbitsa thupi kuti akutsogolereni kutengera zofunikira zanu zapadera.
Post Nthawi: Jul-06-2023