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Kuchita masewera olimbitsa thupi kunyumba ndichinthu chosangalatsa. Kaya mukugwira ntchito kunyumba lero, kapena nyengo yakusowetsani m'nyumba, kapena mwangotanganidwa ndi ntchito kuti mupite kumalo olimbitsira thupi-zochitika ngati izi zomwe zingakhale bwino kuposa kukhala ndi thukuta modabwitsa kunyumba komweko ?
Zimakupatsani mwayi, kuphatikiza ndalama ndi nthawi. Komabe, vuto lomwe limatuluka nthawi zambiri zikafika popanga zolimbitsa thupi kunyumba silikhala ndi malo kapena zida zambiri.
Koma simuyenera kuda nkhawa chifukwa takuphimbirani kutsogolo. Gawo labwino ndikuti simukuyenera kukhala opanga mukamachita masewera olimbitsa thupi kunyumba. Pali masewera olimbitsa thupi omwe mungachite kunyumba, opanda zida zambiri. Ndipo akutsimikiza kuti akukupangitsani mawonekedwe, kukuthandizani kuwotcha mafuta, komanso kukuthandizani kuti muchepetse thupi.
Nayi mndandanda wathu wazabwino kwambiri zapakhomo zomwe mungachite nthawi iliyonse, kulikonse.
1. Kudumpha Jacks- Mu mphindi 10 kapena zochepa, kulumpha ma jacks kumawotcha ma calories 100 osafunikira zida zilizonse kapena luso. Chitani izi podumpha mobwerezabwereza ndi mapazi mulifupi ndi mikono mozungulira pamwamba ndikubwereranso.
Mawu Ojambula: ziphuphu Momwe Mungapangire: Mutha kupanga ma jump olumpha mozungulira-kumachita kwa masekondi 30-60 ndikuwongolera ndi zochitika zina za cardio, monga kuguba, kuthamanga, kulumpha chingwe, ndi zina zambiri.
Kupanda kutero, mutha kuchita zolimbitsa thupi zolimbitsa thupi, mapapu kapena zolimbitsa-kwa mphindi 10-30 kuti musinthe masekondi 30-60 olumpha. Poyesa kusiyanasiyana, yesani ma plyo-jacks kapena kuponda phazi lanu m'malo modumpha kapena kugwira mpira.
2. Chingwe Cholumpha- Zimapanga masewera olimbitsa thupi omwe amachititsa kutentha pafupifupi ma calories 220 mu mphindi 20. Pamwamba, zingwe zolumpha ndizotsika mtengo, kuzigwiritsa ntchito sikufuna luso lapadera ndipo zolimbitsa thupi zitha kuchitidwa kulikonse komwe mungakhale ndi malo ochepa.
Koma tikuchenjezeni pasadakhale, kuti oyamba kumene amakhala ndi mwayi wopunthwa pafupipafupi. Ngati mukufuna kuwona zotsatira zabwino za masewera olimbitsa thupiwa, tembenuzani chingwecho ndi manja (osati mikono) ndikufika pansi. Kumbukirani kungolumpha mokwanira zomwe zingachotse chingwecho.
Mawu Ojambula: ufc Momwe Mungapangire: Kuti muchite masewera olimbitsa thupiwa, zonse muyenera kuchita ndikusintha chingwe ndi zomangirira kwinaku mukudumpha. Mutha kusinthana masekondi 10-30 ndikulumpha ndi masewera olimbitsa thupi, kuyenda m'malo ena, ndi zina zambiri. Kenako pang'onopang'ono gwirani ntchito mpaka nthawi yayitali yolumpha.
3. Zolemba- Burpees ndi masewera olimbitsa thupi omwe amawotcha 100 kapena kuposa ma calories mu mphindi 10 zokha (pokhapokha mutadutsa mphindi 10 za zochitikazi).
Mawu Ojambula: 8fit Momwe Mungapangire: Pewani pansi, ponyani mapazi anu papulatifomu, ndibwerereni kenako ndikuyimirira. Pitirizani kubwereza zomwezo. Muzungulira wa cardio, phatikizani masekondi 30 mpaka 60 a burpees mphindi 3-4 zilizonse, kuphatikiza machitidwe ena, monga kuguba, kuthamanga, kulumpha chingwe, ndi zina zambiri.
Ngati mukutsatira maphunziro apakatikati, muyenera kuchita masekondi 30-60 a burpees otsatiridwa ndi mpumulo masekondi 30-60 ndikubwereza kwa mphindi 10 kapena kupitilira apo.
4. Kukwera Kwa Mapiri- Ngakhale kulimbitsa mphamvu ndi kupirira pachimake, kukwera mapiri kumakulitsitsanso mtima wanu. Ndipo simukusowa luso lapadera kuti muchite izi.
Mawu Ojambula: Giphy Momwe Mungakwaniritsire: Ndizosavuta zonse zomwe muyenera kuchita ndikutambasula pamalo olowera ndikusunthira mawondo ndi kutuluka. Onjezerani okwera mapiri kudera lanu la cardio pochita masekondi 30-60 pakuyankha kulikonse.
Muthanso kuyesa kusiyanasiyana, titi posintha phazi lililonse kutsogolo ndi kumbuyo, kapena kuwaphatikiza ndi zochitika zina monga burpees, pushups, matabwa, ndi zina zambiri.
5.Kumenya nkhonya- Nchifukwa chiyani masewera a nkhonya? Pali njira zingapo zomwe kumenyera nkhonya kungakuthandizireni. Choyamba, ndipo koposa zonse, ngati achita pamlingo woyenera, amawotcha zopatsa mphamvu zoposa 100 mumphindi 10. Kachiwiri, sizifuna zida zilizonse. Pomaliza, itha kukuthandizaninso kutulutsa ziwawa zanu.
Mawu Ojambula: Giphy Momwe Mungakwaniritsire: Zonse zokhudzana ndi kukhomerera, kukankha, ndi kuphatikiza, pamenepo. Mutha kuzichita motsutsana ndi chikwama chomenyera kapena ngakhale mlengalenga. Ngati mumachita bwino, mutha kupita patsogolo ndikupanga mapangidwe anu-jab-cross-hook-upper, jab-hook-knee-front kick, kumenya mbali kapena kulumpha kutsogolo.
Ngati mukuyamba, dzidziwitseni kaye ndi zinthu zosiyanasiyana zomenyera nkhonya ndi makanema ophunzitsira pa intaneti. Fufuzani masewera omenyera nkhonya, tabata kudumpha, mapampu olumpha, kapena kuyesa makanema anyumba yakunyumba.
Chifukwa chake tsopano mukudziwa momwe mungalimbikitsire mtima wanu masiku osachita masewera olimbitsa thupi, osafunikira china chilichonse kupatula kulemera kwanu ndi zida zingapo zolimbitsa thupi.
Yambitsani kudzipatsa gawo lazolimbitsa thupi (kuphatikiza machitidwe onsewa) nthawi yomweyo ndipo tidziwitseni momwe mumamvera mu gawo la ndemanga pansipa.
