Kodi njinga zopota ndi amphamvu bwanji?Gulu la data limakuuzani…

Kodi njinga zopota ndi amphamvu bwanji?

Gulu la data limakuuzani…

Zotsatira zomwe zimabweretsedwa ndi mphindi 40 zolimbitsa thupi zimafanana ndi zopatsa mphamvu zomwe zimadyedwa ndikuyenda pa treadmill kwa ola limodzi - 750 kcal.Kuphatikiza pa ma calories ang'onoang'ono, bicycle yozungulira imathandizanso kupanga mizere yabwino ya m'chiuno ndi miyendo, ndipo nthawi yomweyo imapangitsanso mphamvu ya mtima.

Choncho,momwe tingagwiritsire ntchito ndikuwongolera kupota kosavuta ndi kwamphamvu koteronjinga?

 1. Khalani odziwa bwino malamulo ndikudziwa kuchuluka kwa machitidwe

Ngati mukufuna kuchita masewera olimbitsa thupi kapena kuchepetsa thupi, muyenera kuchita masewera olimbitsa thupi osachepera katatu pa sabata, komanso muyenera kugawanitsa magawo atatu motere.

Sgawo 1

Yambani ndi maphunziro atatu, kukwera kwa mphindi 10 ndikupumula, kuchita mphindi 10 ndikupumula, kenako kukwera njinga kwa mphindi 10, ndikupumula.

Gawo 2

Kenako chitani maphunziro awiri, masewera olimbitsa thupi kwa mphindi 15, mupumule kamodzi, pamagulu awiri.

 Gawo 3

Imagawidwanso m'magulu awiri, koma ikuwonjezeka kuchokera ku 15 mphindi kufika ku maminiti a 20, ndipo nthawi ya maphunziro aliwonse imawonjezeka ndi mphindi 5 mpaka kukwera kwa mphindi 45 kutha.

Mwa njira iyi, pamene thupi lathu likuchita masewera olimbitsa thupi, tikhoza kuonjezera kukana ndi ma pedal pafupipafupi kuti tiwonjeze zovuta kukwera.

2.Pangani ndondomeko ya chakudya 

Musanachite masewera olimbitsa thupi simungakhale ndi m'mimba yopanda kanthu.Muyenera kudya zakudya zina.Ngati simuchita masewera olimbitsa thupi kwa nthawi yayitali, metabolism ya Xincheng imachepa, zomwe sizingathandize kuchepetsa thupi.Tisanachite masewera olimbitsa thupi, titha kusankha mitundu iyi ya zipatso ndi mkaka wa soya., chimanga, etc.

Pambuyo pa maphunziro, kuti tipeze minofu kapena kuonda, sitiyenera kudya zakudya zopatsa mphamvu zambiri panthawiyi, koma sankhani zakudya zokhala ndi mapuloteni ambiri, monga mazira, mkaka wosakanizidwa, mapuloteni a soya ndi zina zotero.

3.Kaimidwe koyenera pophunzitsa

 Kaimidwe koyenera ka kukwera kuli ngati njinga yampikisano.Choyamba timatsamira kutsogolo, kenako kuwongola manja onse awiri, kulimbitsa minofu ya m’mimba, ndi kugwiritsa ntchito kupuma kwa m’mimba.

Osagwedezeka uku ndi uku pokwera, gwirani bwino kukwera, ndipo musaphunzire kuchokera kwa ena ndikusokoneza malo anu.

Ndi bwino kuchita masewera olimbitsa thupi kwa mphindi zisanu musanayambe, ndiyeno kupuma kwa mphindi ziwiri kapena zitatu ndikuwonjezera pang'onopang'ono, ndikuwonetsetsa kuti mutha kuchita masewera olimbitsa thupi kupitirira theka la ola tsiku lililonse.

Pamene pedaling, tiyeneranso kulabadira kaimidwe olondola.Mwachitsanzo, pamene phazi lakutsogolo likutsika, mwana wa ng'ombe ayenera kugwiritsa ntchito inertia kuti ayambe kubwereza ndi kugwedeza, ndipo mwamsanga atumize mwana wa ng'ombe kutsogolo akamaliza kukweza..

Izi ndi wathunthu kupota mkombero maphunziro ndondomeko.Kukhazikitsa mosamalitsa sikungowonjezera luso la maphunziro onse, komanso kupulumutsa mphamvu zambiri zakuthupi.

Mutawona ntchito yopota njinga, kodi inunso mumasunthidwa?

Bwerani mudzasankhe imodzi mwa njinga zomwe mumakonda zopota!

Dinani apa, gulani tsopano!

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