Kodi njinga zozungulira zili ndi mphamvu bwanji? Deta imakuuzani…

Kodi njinga zozungulira zili ndi mphamvu bwanji?

Deta imakuuzani…

Zotsatira zomwe zimadza chifukwa cha kuchita masewera olimbitsa thupi kwa mphindi 40 zikufanana ndi ma calories omwe amadyedwa pothamanga pa treadmill kwa ola limodzi - 750 kcal. Kuphatikiza pa ma calories ang'onoang'ono, njinga yozungulira imathandizanso kupanga mizere yabwino ya m'chiuno ndi miyendo, komanso nthawi yomweyo imawonjezera mphamvu ya mtima ndi kupuma.

Kotero,Kodi tiyenera kugwiritsa ntchito bwanji ndikulamulira kupota kosavuta komanso kwamphamvu chonchi?njinga?

 1. Dziwani bwino malamulo ndipo dziwani kuchuluka kwa machitidwe

Ngati mukufuna kuchita masewera olimbitsa thupi kapena kuchepetsa thupi, muyenera kuchita masewera olimbitsa thupi osachepera katatu pa sabata, ndipo muyeneranso kugawa m'magawo atatu motere:

Sgawo 1

Yambani ndi maseti atatu ophunzitsira, kukwera njinga kwa mphindi 10 kenako kupumula, kuchita mphindi zina 10 ndikupumula, kenako kukwera njinga kwa mphindi zina 10, kenako kupumula.

Gawo 2

Kenako chitani masewera olimbitsa thupi awiri, chita masewera olimbitsa thupi kwa mphindi 15, pumulani kamodzi, kwa ma seti awiri onse.

 Gawo 3

Imagawidwanso m'magulu awiri, koma imawonjezeka kuchoka pa mphindi 15 kufika pa mphindi 20, ndipo nthawi ya maphunziro aliwonse imawonjezeka ndi mphindi 5 mpaka ulendo wa mphindi 45 utatha.

Mwanjira imeneyi, pamene thupi lathu likuchita masewera olimbitsa thupi, tikhoza kuwonjezera mphamvu yolimbana ndi kukwera njinga komanso ma pedal pafupipafupi kuti tiwonjezere zovuta zokwera.

2. Konzani dongosolo la chakudya 

Musanachite masewera olimbitsa thupi, simungakhale ndi m'mimba wopanda kanthu. Muyenera kudya zakudya zina. Ngati simuchita masewera olimbitsa thupi kwa nthawi yayitali, kagayidwe ka thupi ka Xincheng kadzachepa, zomwe sizingathandize kuchepetsa thupi. Tisanayambe kuchita masewera olimbitsa thupi, nthawi zambiri timasankha mitundu iyi ya zipatso ndi mkaka wa soya. , chimanga, ndi zina zotero.

Pambuyo pa maphunziro, kuti tiwonjezere minofu kapena kuchepetsa thupi, sitiyenera kudya zakudya zambiri zokhala ndi ma calories ambiri panthawiyi, koma tisankhe zakudya zokhala ndi mapuloteni ambiri, monga mazira, mkaka wopanda mafuta, mapuloteni a soya ndi zina zotero.

3.Kaimidwe koyenera pochita maphunziro

 Kaimidwe koyenera pokwera njinga kali ngati mpikisano. Choyamba timawerama patsogolo, kenako timawongola manja onse awiri, timalimbitsa minofu ya m'mimba, ndikugwiritsa ntchito kupuma m'mimba.

Musamayendeyende uku ndi uku mukamakwera, dziwani bwino kamvekedwe ka kukwera, ndipo nthawi zonse musaphunzire kuchokera kwa ena ndikusokoneza malo anu.

Ndi bwino kuchita masewera olimbitsa thupi kwa mphindi 5 musanayambe, kenako pumulani kwa mphindi ziwiri kapena zitatu ndikuwonjezera mphamvu pang'onopang'ono, ndikuwonetsetsa kuti mutha kuchita masewera olimbitsa thupi kwa nthawi yoposa theka la ola tsiku lililonse.

Poyendetsa, tiyeneranso kusamala ndi kaimidwe koyenera aka. Mwachitsanzo, phazi la kutsogolo likatsika, phazi liyenera kugwiritsa ntchito mphamvu zochepa kuti lichite mayendedwe obwerera m'mbuyo ndi opindika, ndikutumiza phazi patsogolo mwachangu ntchito yokweza ikamalizidwa.

Iyi ndi njira yophunzitsira yozungulira kuzungulira kwathunthu. Kugwiritsa ntchito mosamala sikungowonjezera luso la maphunziro onse, komanso kupulumutsa mphamvu zambiri zakuthupi.

Mutaona ntchito ya njinga zozungulira, kodi nanunso mwakhudzidwa mtima?

Bwerani mudzasankhe imodzi mwa njinga zomwe mumakonda kwambiri zozungulira!

Dinani apa, gulani tsopano!

https://www.ldkchina.com/spinning-bike/