Paulendo wopita ku masewera olimbitsa thupi, aliyense ali ndi poyambira komanso cholinga chosiyana. Kaya ndinu woyamba kuchita masewera olimbitsa thupi, wodziwa kudya bwino, wogwira ntchito muofesi kapena wokalamba, kusankha pulogalamu yoyenera yophunzitsira ndi zida ndikofunikira kwambiri. Nkhaniyi ikudziwitsani zamakina opumira matayalandi mapulogalamu ophunzitsira makina oimirira ndi manja omwe amapangidwira magulu osiyanasiyana a anthu, kukuthandizani kugwiritsa ntchito zidazo mosamala komanso moyenera komanso kupewa kuvulala pamasewera.
Choyamba, oyamba kuchita masewera olimbitsa thupi: Yambani ndi zoyambira ndikuzolowera pang'onopang'ono
1.1 Pulogalamu Yophunzitsira Treadmill
Masewero olimbitsa thupi:Musanathamange, chitani masewera olimbitsa thupi kwa mphindi 5 mpaka 10, monga kuyenda mwachangu kapena kuthamanga, kuti thupi lanu lizolowere pang'onopang'ono maseŵera olimbitsa thupi.
Kuthamanga kwamphamvu pang'ono:Poyamba, sankhani liwiro lotsika (monga makilomita 5-6 pa ola limodzi) ndipo thamangani kwa mphindi 15-20 nthawi iliyonse. Pamene thanzi lanu likukulirakulira, pang'onopang'ono onjezerani nthawi ndi liwiro lothamanga.
Maphunziro a nthawi:Yesani kuchita masewera olimbitsa thupi nthawi ndi nthawi, monga kuthamanga mofulumira kwa mphindi imodzi ndi kuthamanga kwa mphindi ziwiri, kubwereza ma seti 5 mpaka 6. Njira yophunzitsirayi ingathandize kuti mtima ndi mapapo zizigwira ntchito bwino komanso kupewa kutopa kwambiri.
1.2 Pulogalamu Yophunzitsira Makina Oyimirira ndi Manja
Choyimirira chamanja choyambira:Mukagwiritsa ntchito makina oimirira ndi manja koyamba, yambani ndi nthawi yochepa (monga masekondi 30) ndikuwonjezera pang'onopang'ono nthawi yoimirira ndi manja. Samalani kuti thupi lanu likhale lolimba ndipo pewani kuchita zinthu mopitirira muyeso.
Kutambasula choyimirira ndi dzanja:Pa nthawi yogwira ntchito yolimbitsa thupi, kuchita mayendedwe osavuta otambasula monga kutambasula miyendo ndi manja kungathandize kumasula minofu ndikuwonjezera kusinthasintha.
Njira zodzitetezera:Nthawi zonse gwiritsani ntchito makina oimirira ndi manja ndi munthu amene ali pafupi nanu kuti muwonetsetse kuti mukuthandizidwa pa nthawi yake ngati zinthu sizikuyenda bwino.
Chachiwiri, anthu omwe akuyesera kuchepetsa thupi: Kuwotcha mafuta moyenera komanso kuchepetsa thupi mwasayansi
2.1 Pulogalamu Yophunzitsira Mipira Yopondaponda
Kuthamanga kwa aerobic:Sankhani liwiro lothamanga lapakati (monga makilomita 7-8 pa ola limodzi), ndipo thamangani kwa mphindi 30-45 nthawi iliyonse. Kusunga kugunda kwa mtima pakati pa 60% ndi 70% ya kugunda kwakukulu kwa mtima kungathe kuwotcha mafuta bwino.
Maphunziro otsetsereka:Gwiritsani ntchito ntchito yotsetsereka yamakina opumira matayalaKuti muwonjezere vuto lothamanga. Mwachitsanzo, pa mphindi 5 zilizonse zothamanga, onjezerani kutsetsereka ndi 1% ndikubwerezanso ma seti 5 mpaka 6. Njira yophunzitsira iyi ikhoza kupititsa patsogolo mphamvu yowotcha mafuta ndikulimbitsa minofu ya miyendo nthawi imodzi.
Zochita zoziziritsa:Mukatha kuthamanga, chitani masewera olimbitsa thupi ozizira kwa mphindi 5 mpaka 10, monga kuyenda pang'onopang'ono kapena kutambasula thupi, kuti thupi lipezenso mphamvu ndikuchepetsa kupweteka kwa minofu.
2.2 Pulogalamu Yophunzitsira Makina Oyimirira ndi Manja
Ma squats opindika:Kuchita squats pa makina opindika kungathandize kwambiri minofu ya mwendo ndi gluteal ndikuwonjezera mphamvu yowotcha mafuta. Chitani maseti atatu nthawi iliyonse, ndi kubwerezabwereza 10 mpaka 15 mu seti iliyonse.
Thalauza loimirira ndi dzanja:Kuchita thabwa pa makina oimirira ndi manja kungathandize kulimbitsa minofu yapakati ndikulimbitsa kukhazikika kwa thupi. Gwirani kwa masekondi 30 mpaka 60 nthawi iliyonse ndikubwereza kwa ma seti atatu mpaka anayi.
Njira zodzitetezera:Mukamachita masewera olimbitsa thupi mwamphamvu, samalani ndi momwe thupi lanu limachitira ndipo pewani kutopa kwambiri. Ngati simukumva bwino, muyenera kusiya kuchita masewera olimbitsa thupi nthawi yomweyo.
Chachitatu, ogwira ntchito m'maofesi: Gwiritsani ntchito bwino nthawi yogawanika
3.1 Pulogalamu Yophunzitsira Mipira Yopondaponda
Ndondomeko yothamanga m'mawa:Gwiritsani ntchito nthawi ya m'mawa kuthamanga kwa mphindi 20 mpaka 30 nthawi iliyonse. Kusankha liwiro lapakati (monga makilomita 6 mpaka 7 pa ola limodzi) kungathandize kutsitsimula maganizo ndikuwongolera magwiridwe antchito.
Kuthamanga kwa chakudya chamasana:Ngati nthawi ilola, gwiritsani ntchito nthawi yanu yopuma nkhomaliro kuthamanga kwa mphindi 15 mpaka 20. Kusankha liwiro lotsika (monga makilomita 5 mpaka 6 pa ola limodzi) kungathandize kuchepetsa kupanikizika pantchito ndikukweza momwe ntchito ikuyendera masana.
Njira zodzitetezera:Musanathamange, chitani masewera olimbitsa thupi osavuta kuti mupewe kupsinjika kwa minofu chifukwa cha kusuntha mwadzidzidzi.
3.2 Pulogalamu Yophunzitsira Makina Oyimirira ndi Manja
Kupumula kwa choyimirira m'manja:Pa nthawi yopuma kuntchito, gwiritsani ntchito makina oimirira ndi manja kuti mupumule kwa mphindi 5 mpaka 10. Mawotchi oimirira ndi manja amatha kulimbikitsa kuyenda kwa magazi ndikuchepetsa kutopa m'khosi ndi m'mapewa.
Kutambasula choyimirira ndi dzanja:Pa nthawi yogwira ntchito yolimbitsa thupi, kuchita mayendedwe osavuta otambasula monga kutambasula miyendo ndi manja kungathandize kumasula minofu ndikuchepetsa kupanikizika kuntchito.
Njira zodzitetezera:Mukagwiritsa ntchitomakina oimirira ndi manja, samalani kuti thupi lanu likhale lolimba komanso pewani kugwiritsa ntchito mphamvu zambiri. Ngati mukumva chizungulire kapena kusasangalala, muyenera kusiya kuchita masewera olimbitsa thupi nthawi yomweyo.
Chachinayi, okalamba: Chitani masewera olimbitsa thupi pang'onopang'ono ndipo samalani ndi chitetezo
4.1 Pulogalamu Yophunzitsira Mipira Yopondaponda
Kuyenda pang'onopang'ono:Sankhani liwiro lotsika (monga makilomita 3-4 pa ola limodzi) ndipo yendani pang'onopang'ono. Kuyenda kwa mphindi 15 mpaka 20 nthawi iliyonse kungathandize okalamba kukhala ndi mphamvu zakuthupi komanso kukonza magwiridwe antchito a mtima ndi mapapo.
Kuyenda pakati:Yesani kuyenda pang'onopang'ono, monga kuyenda mwachangu kwa mphindi imodzi ndi kuyenda pang'onopang'ono kwa mphindi ziwiri, kubwereza ma seti 5 mpaka 6. Njira yophunzitsira iyi ingathandize kuti mtima ndi mapapo zizigwira ntchito bwino komanso kupewa kutopa kwambiri.
Njira zodzitetezera:Mukamayenda pa treadmill, samalani kuti mukhale olimba mtima komanso kuti musagwe. Ngati mukumva kuti simuli bwino, muyenera kusiya kuchita masewera olimbitsa thupi nthawi yomweyo.
4.2 Pulogalamu Yophunzitsira Makina Oyimirira ndi Manja
Kupumula kwa choyimirira m'manja:Sankhani nthawi yochepa (monga masekondi 30) ndipo gwirani ntchito yopumula poyimirira ndi manja. Mawotchi oimika ndi manja amatha kupititsa patsogolo kuyenda kwa magazi ndikuchepetsa kutopa m'khosi ndi m'mapewa.
Kutambasula choyimirira ndi dzanja:Pa nthawi yogwira ntchito yolimbitsa thupi, kuchita mayendedwe osavuta otambasula monga kutambasula miyendo ndi manja kungathandize kumasula minofu ndikuwonjezera kusinthasintha.
Njira zodzitetezera:Nthawi zonse gwiritsani ntchito makina oimirira ndi manja ndi munthu amene ali pafupi nanu kuti muwonetsetse kuti mukuthandizidwa pa nthawi yake ngati simukusangalala. Ngati mukumva chizungulire kapena kudwala, muyenera kusiya kuchita masewera olimbitsa thupi nthawi yomweyo.
Makina opondapo mapazi ndimakina oimika manja ndi othandiza kwambiri pakulimbitsa thupi ndi kukonzanso thupi, koma magulu osiyanasiyana a anthu ayenera kusankha mapulogalamu oyenerera ophunzitsira kutengera momwe thupi lawo lilili komanso zolinga zawo. Oyamba kuchita masewera olimbitsa thupi angayambe ndi kuthamanga pang'onopang'ono komanso kugwiritsa ntchito manja oyambira kuti azitha kusintha pang'onopang'ono. Anthu omwe akuyesera kuchepetsa thupi amatha kuwonjezera mphamvu yawo yowotcha mafuta kudzera mu kuthamanga kwa aerobic ndi kuima ndi manja. Ogwira ntchito muofesi angagwiritse ntchito nthawi yochepa kuti achite kuthamanga m'mawa ndi manja kuti apumule. Okalamba ayenera kusankha njira zolimbitsa thupi zofatsa ndikusamala za chitetezo. Kudzera mu dongosolo la maphunziro lasayansi komanso loyenera, aliyense angapeze kamvekedwe kamene kangamuyenerere paulendo wopita ku thanzi labwino ndikusangalala ndi moyo wathanzi.
Nthawi yotumizira: Julayi-30-2025