Zamkati
- 1. Khalani achangu
- 2. Dyetsani thupi lanu bwino
- 3. Yesetsani kuchita masewera olimbitsa thupi
- 4. Zochita zolimbitsa thupi kupewa
Tivomerezane. Sikuti aliyense ali ndi mawonekedwe apamwamba.
Mndandanda wa zifukwa ndizosatha, koma mimba nthawi zambiri imalimbikitsa azimayi kuti azisamalira bwino. Ngati mumadziona kuti ndinu wonenepa kwambiri komanso muli ndi pakati kapena mukungofuna kutaya makilogalamu ochepa kuti mwana wanu azikhala wosavutikira, mutha kuyamba kugwira bwino ntchito kuti muchepetse zolimbitsa thupi ndikuchepetsa thupi mukakhala ndi pakati.
Mfungulo apa ndi "kugwira ntchito".
Amayi amafuna kudziwa momwe angachepetsere pathupi, koma kuonda pa nthawi yapakati si kwabwino ndipo si nthawi yoti muyambe kutsatira pulogalamu yochepetsa. Sizabwino kwa mwana.
Ngakhale zili zowona, mutha kutsatira dongosolo la amayi kuti mukhale olimba kuti muchepetse kunenepa kwanu ndikuwonjezera gawo lanu lolimbitsa thupi. Ndi njirayi, mutha kukhala ndi matani ochulukirapo ndikukhala athanzi.
Kunenepa nthawi yayitali ndikovuta, koma malangizo awa a amayi akuthandizani kuti muchepetse thupi mukakhala ndi pakati mosavuta.
Kodi mungatani kuti muchepetse thupi panthawi yomwe muli ndi pakati?
1. Khalani achangu
M'malo mofufuza intaneti mosalekeza mafunso monga, "mungatani kuti muchepetse thupi mukakhala ndi pakati mwachangu?" “Kodi ndi bwino kuonda ukakhala ndi pakati?” ndi "kutenga pakati pochepetsa thupi", yang'anani pakukhazikika mukakhala ndi pakati ndikupanga kulimbitsa thupi kukhala gawo la moyo wanu.
Mukangoyamba kumene, bwino.
- Cardio yotsika imalimbikitsidwa,
- Dziperekeni kokayenda m'mawa uliwonse.
Izi zitha kukhala panja kapena chopondera. Pitirizani kupita patsogolo mpaka mutayandikira ma mile, 2 miles ndipo mwina pitirizani kupita ku 3. Pamene kupirira kumakulirakulira, yesani kuthamanga, koma mosamala.
Kwa iwo omwe samathamanga / kuthamanga nthawi zonse musanakhale ndi pakati, sungani kuthamanga kwanu ndikumvetsera thupi lanu. Ngati akuti imani, imani. Muyeneranso kuyesa kusambira.
Kusambira kumakhala kosangalatsa kwambiri, kumathandizadi kukhala ndi mtima ndipo kumathandizira pafupifupi minofu iliyonse mthupi. Umu ndi momwe mungachepetsere thupi mukakhala ndi pakati popanda kuwononga kwambiri mwana wanu wosabadwa.
Kuphatikiza pa masewera olimbitsa thupi, kuphunzitsanso mphamvu pafupipafupi kumalimbikitsidwa chifukwa kumawonjezera bata ndi mphamvu. Izi zikutanthauza zopweteka zochepa, mwana wathanzi ndipo malinga ndi kafukufuku, kubereka kosavuta.
Thupi lamphamvu ndi thupi lokhazikika lomwe limatha kuchita bwino.
Kulimbitsa mphamvu kumakonzekeretsanso manja anu kunyamula mpando wamagalimoto wolemera uja ndi woyendetsa, kumalimbitsa maziko anu kuti mupangitse chiuno chanu kuti muchepetse ntchito ndikugwiritsa ntchito ma glutes ndi miyendo kuti mukhale ndi thupi labwinobwino pambuyo pa khanda.
Kukhala ndi moyo wokangalika komanso wathanzi ndiyo njira yabwino yochepetsera thupi mukakhala ndi pakati.
2. Dyetsani thupi lanu bwino
Zakudya zopatsa thanzi ndizonse mukakhala ndi pakati ndipo ndizofunikira kwambiri kwa iwo omwe amafunitsitsadi kusamalira thanzi lawo ndikuchepetsa thupi ali ndi pakati. Kuonetsetsa kuti mukudyetsa thupi lanu komanso mwana wanu, idyani moyera momwe mungathere.
Kudya koyera kumatanthauza kuti mumangodya zakudya zatsopano, zonse komanso kupewa zopangidwa kuti zikwaniritse zosowa zanu.
Izi zikutanthauza chakudya chomwe chimakhala ndi nyama yopanda mafuta monga nkhuku, nkhukundembo ndi nsomba, nyemba ndi nyemba zopangira masamba a protein, matani azipatso ndi ndiwo zamasamba zopangira fiber ndi michere yofunikira, ndi mbewu zonse zokhala ndi chakudya chambiri chomwe chimapangitsa kuti mphamvu zizikhala zazikulu.
Komanso, musaiwale za mkaka. Mkaka wopanda mafuta ambiri, tchizi, ndi yogurt wachi Greek ndizabwino kwambiri. Ingosangalala pang'ono. Kuphatikiza pa kudya zoyera, muyenera kudya pafupipafupi. Kusamalira bwino thupi kumafuna chakudya chochepa, chambiri.
Njirayi imayang'anira kukula kwa gawo, imakusangalatsani, komanso imakuthandizani kuti muchepetse thupi mukakhala ndi pakati.
3. Yesetsani kuchita masewera olimbitsa thupi
Pakadali pano, mwina mungafune malingaliro ndi mayankho angapo pamafunso angapo monga, 'kodi ndi bwino kuchepetsa thupi ukakhala ndi pakati?' 'Ndizotheka kuonda nditakhala ndi pakati?' kapena, 'ndichepetse bwanji ndikakhala ndi pakati mwachangu?'
Komanso pali mafunso ambiri okhudzana ndi masewera olimbitsa thupi panthawi yapakati. Akazi amafuna kudziwa zomwe angathe kuchita. Tiyeni tiwone malingaliro angapo kupatula pa Cardio omwe mungachite panthawi yonse yomwe muli ndi pakati. Mudzawapeza pansipa -
- The Mapulani - Kuti muchite plank, dzichepetseni pamiyendo yonse inayi. Gwirizanitsani manja anu pansi pa mapewa anu pogwiritsa ntchito mikono yanu kuti mukhale okhazikika ndikuwongola miyendo yanu ndi mawondo pansi. Mukangopanga mzere wolunjika ndi thupi lanu, gwirani malowa malinga momwe mungathere. Izi zidzalimbitsa minofu yanu yapakati komanso yam'mimba mosamala ndikusunga ululu wowopsa wam'mbuyo.
- Mapuloteni a Bicep - Sankhani zingapo zomwe mumamva bwino ndikuyamba kukweza (mutatha kutambasula ndikutenthetsa minofu imeneyo). Kaya mwakhala pansi kapena kuyimirira, khalani kumbuyo msana, sungani zigongono ndi mapewa olimba, sungani zigongono m'mbali mwanu ndikukhala m'manja osalowerera ndale. Osathamanga mukamakweza. Kutenga gawo lokhazikika komanso lokhazikika limakweza minofu yanu pang'onopang'ono.
- Magulu - Magulu amalimbitsa thupi lanu lakumunsi kuti likhale lolimba. Amayang'ana thupi lonse lakumunsi kuphatikiza ma quadriceps, ma glute, ma hamstrings ndi ana a ng'ombe. Musalole kuti mawondo anu adutse zala zanu.
- Makina osindikizira pachifuwa - Makina osindikizira pachifuwa amagwiritsa ntchito ma pec omwe angathandize kuti zinthu zisasokonekere ngakhale kukula kwa kapu. Izi zimachitika pamalo ochitira masewera olimbitsa thupi ndi makina osindikizira pachifuwa. Yambani kuyatsa pakukaniza ndikukwera mmwamba. Makina ndiabwino chifukwa amawongolera mayendedwe osiyanasiyana ndikulimbikitsa mawonekedwe oyenera.
4. Zochita zolimbitsa thupi kupewa
Tsopano popeza mukudziwa zomwe mungachite, tiyeni tiwone mitundu ya masewera olimbitsa thupi omwe mungapewe.
Amayi apakati ayenera kupewa chilichonse chokhudzana ndi kukweza pamutu.
Kuyenda komwe kumakhudzidwa kumatha kukulitsa kukhota kwakumunsi. Kuphatikiza apo, pewani masewera olimbitsa thupi omwe akuphatikizani kugona msana mutatha trimester yoyamba ndipo musagwiritse ntchito makina aliwonse ochitira zolimbitsa thupi omwe amatsutsana ndi mimba yanu. Zonsezi zimapangitsa kupanikizika kosafunikira komwe kumatha kulepheretsa kufalikira kwa inu nokha ndi mwanayo.
Zochita zilizonse zodumphadumpha komanso ayi. Kusuntha kwadzidzidzi kumakulitsa chiopsezo chovulala m'mimba. Mutha kumaliza kulumpha kwanu patatha mwezi umodzi kapena kupitilira mwana.
Pomaliza, pewani masewera olimbitsa thupi aliwonse omwe ali ndi chiopsezo chowonjezeka chakugwa. Khalani kutali ndi masewera olimbitsa thupi komanso kupalasa njinga kuwonjezera pa masewera monga kutsetsereka (mwachiwonekere).
Zikafika pokhudzana ndi kuchepa kwa mimba, onetsetsani kuti mukukhala athanzi ndi kudya bwino m'malo mochepetsa thupi. Kunenepa mukakhala ndi pakati sikungapeweke, koma mutha kuwongolera zomwe mumapeza. Dokotala wanu adzakupatsani thanzi labwino.
Kuchokera kumeneko, onetsetsani kuti mukuyang'ana kulemera kwanu, kusintha zakudya zanu, ndi masewera olimbitsa thupi moyenera kuti muchepetse thupi mukakhala ndi pakati.
Khalani oyenera azimayi!