Masewera olimbitsa thupi ndi njira yabwino kwambiri yowotcha mafuta ndikukula minofu. Kwa mayi aliyense, ndikofunikira kuti mugwire ntchito thupi lanu ngati akufuna kuvala zovala zapa chilimwe komanso madiresi apamwamba. Wina akaganiza kuti pali mapiritsi ena amatsenga omwe angachepetse kunenepa, pali nkhani zoipa. Ndi chiyembekezo chabodza chomwe munthu amadzipatsa yekha. Lingaliro ndi chinthu chimodzi chokha - kuyamba maphunziro.
Njira yochepetsera kunenepa ndiyovuta osati mu ndege. Palinso vuto lililonse poti muyenera kudzuka m'mawa uliwonse ndikuzilimbitsa, nati: "Ndingathe kuchita." Timapereka zitsanzo za zolimbitsa thupi zisanu zomwe zingakuthandizeni kuti muchepetse thupi.1. Kuphunzitsa kwakukulu kwapamwamba
Kuphunzitsidwa kwamphamvu kwambiri (Hit) ndi makalasi omwe amasinthana kwambiri mpaka nthawi yayitali yobwezeretsanso. Mutha kuchita masewera olimbitsa thupi kwambiri, monga squat kudumpha, kudumpha ndi dontho, kukweza kwa hard, etc. Chip iyenera kuyikika kwathunthu munthawi yochepa. Ngati mumachita masewera olimbitsa thupi ndi kukula kwambiri, kumawonjezera kutuluka kwa mahoro okwera, omwe amagwiritsidwa ntchito ngati mafuta.
2. Chingwe
Poyerekeza ndi kudumphira ndi chingwe kuwotcha zopatsa mphamvu zambiri. Amapereka kulimbitsa thupi thupi lonse, ndipo amagwira ntchito bwino kwambiri kwa minyewa ndi kukula kwa minofu ya m'chiuno, miyendo ndi minofu ya ng'ombe. Kumbali inayi, sizili bwino pamakina ndi minofu ya manja. Ndipo zabwino kwambiri pazogwiritsa ntchito izi ndikuti mapulogalamu amatenga malo ochepa, ndipo palibe chifukwa chochoka kwina.3. kuyenda
Kuyenda ndikofunikira kwambiri pakuchepetsa thupi. Mu mphindi 30 zokha, mutha kuwotcha pafupifupi ma calories 150. Kuyenda ndikuphunzitsidwa ndi mphamvu yotsika, ndipo ngati wina ali chatsopano mdziko lapansi, ndiye kuti palibe chabwino kuposa kuyenda mwachangu. Muyenera kutentha kwa mphindi 5, kuyambira liwiro la 8 Km / H, kenako ndikuwonjezera kuthamanga kwa mphindi 11 kapena H ndikupitilizabe kupita kwa mphindi 5-7 musanachepetse mpaka 5 km / h. Bwerezani izi zimafunikira mphindi 5 zilizonse.
4. Kukweza masitepe
Mdziko lapansi, okwera zonse, anthu amanyalanyaza masitepe. Koma ngati wina akufuna kuchepetsa thupi mwachangu, ayenera kukwera kunyumba. Uwu ndi masewera olimbitsa thupi abwino kwambiri omwe amapangira pansi thupi ndikulimbitsa mafupa a miyendo. Kuphatikiza apo, pomwe adakwera kunyumba, nthawi yomweyo anafewetsa maphunziro.5. thabwa
Plack ndi imodzi mwazinthu zabwino kwambiri zomwe ndizosavuta ndipo zimafuna kuyesetsa pang'ono, koma kubweretsa zabwino zambiri. Plack ndi zolimbitsa thupi zolimbitsa thupi kuti mulimbikitse msana, chifukwa nthawi yomweyo imagwiritsa ntchito magulu a minofu angapo. Komanso, kuchita izi kungathandize kukhala ndi m'mimba kwambiri, mawonekedwe osinthika, kusinthasintha.
Ndipo pomaliza, musaiwale za ndulu imodzi: kuwona zotsatira mwachangu, muyenera kusewera masewera komanso kutsatira zakudya zolondola.