Monga ana, tonsefe tinkakonda kudumpha chingwe, koma pamene tikukula, kuona kwathu kuchita zimenezi kumacheperachepera. Komabe, kulumpha ndi njira yothandiza kwambiri yochitira masewera olimbitsa thupi yomwe imakhudza minofu yambiri. M'munsimu muli ubwino wa chingwe chodumpha, kusiyana kwake, ndi njira zodzitetezera.
Pa nthawi yolimbitsa thupi, ndikupangira kuti muphatikizepo chingwe chodumpha kuti mupeze zotsatira zabwino zolimbitsa thupi! Deta ikuwonetsa kuti pambuyo pa gawo la HIIT la mphindi 30, kuwonjezera chingwe chodumpha kungakuthandizeni kuwotcha ma calories owonjezera a 800 tsiku lililonse, ofanana ndi ola la kusambira. Izi zimapangitsa kuti zikhale zabwino kwa iwo omwe akufuna kuchepetsa thupi koma ali ndi nthawi yochepa. Chingwe cholumphira chimapereka maubwino asanu ndi atatu awa:
1. Mphamvu Yapadera Yowotcha Mafuta
Kudumpha chingwe ndi liwiro labwinobwino, komwe mumapuma pang'ono koma mutha kulankhulabe, kumatha kutentha pafupifupi ma calories 400 mumphindi 30, mofanana ndi kuthamanga kwa mphindi 60. Komanso, nyengo ikakhala kuti si yabwino kapena muli otanganidwa kwambiri, chingwe chodumpha chimakwaniritsa zomwe mukufuna pa nthawi, malo, komanso kuchita bwino!
2. Kuchulukira Kwa Mafupa
Kuwonjezera pa kuchepetsa mafuta ndi kulimbikitsa thanzi la mtima wamtima, kulumpha kumathandizanso kukula kwa mafupa komanso kumapangitsa kuti mafupa azikhala olimba. Kafukufuku akuwonetsa kuti amayi omwe amalumpha zingwe maulendo 50 patsiku amatha kuwonjezera kuchulukana kwa mafupa ndi 3-4% pakatha miyezi isanu ndi umodzi, motero amachepetsa chiopsezo cha matenda osteoporosis.
3. Kuthamanga Kwambiri
Kwa othamanga kapena othamanga pamsewu, kulumpha chingwe ndi njira yabwino yophunzitsira. Popeza mapazi onsewa amakumana ndi mphamvu pakudumphira chingwe, imalimbana ndi kusalinganika kwa minofu ndikuwongolera kugwirizanitsa ndi kulimba mtima.
4. Kupititsa patsogolo Ntchito Yamtima
Kudumpha chingwe ndi masewera olimbitsa thupi omwe, nthawi zonse, amathandizira kugwira ntchito kwa mtima. Pamene mtima wanu umagwira ntchito bwino, thupi lanu limakhala lomvera kwambiri ku njira zophunzitsira zapamwamba, kupititsa patsogolo masewera olimbitsa thupi.
5. Kuwonjezeka kwa Minofu Kupirira
Ngakhale kulumpha chingwe ndi masewera olimbitsa thupi, kulumpha kumaphunzitsa kwambiri kupirira kwa minofu ya thupi. Kuthamanga kwa chingwe cholumphira kumafunikanso kulimbitsa thupi kwambiri ndi manja ndi mapewa, kulimbitsa mphamvu zam'mwamba ndi zam'munsi.
6. Kunyamula
Pokhala ndi zogwirira ntchito ziwiri ndi chingwe, chingwe cholumphira chimakhala chofanana ndi botolo lamadzi la 500ml likakulungidwa, kutenga malo ochepa m'chikwama chanu. Chifukwa chake, mutha kunyamula kulikonse ndikuchita masewera olimbitsa thupi nthawi iliyonse yomwe mukufuna.
7. Yosavuta Kugwira Ntchito Ndi Yosangalatsa
Kusuntha kwa chingwe choyambirira sikovuta, ndipo pafupifupi aliyense akhoza kuzichita. Ndi kutentha koyenera musanayambe kuchita masewera olimbitsa thupi, kulumpha chingwe sikuvulaza thupi.
8. Zowopsa Zochepa Zowononga Masewera
Monga tanenera kale, kulumpha chingwe kumakhala ndi chiopsezo chochepa cha kuvulala kwamasewera. Ambiri angadabwe kuti, “Kodi kulumpha chingwe sichiri cholimba pa maondo?” Akatswiri azachipatala amanena kuti kupanikizika kwa mawondo podumpha n’kochepa kwenikweni kusiyana ndi pothamanga! Kuthamanga kumayendetsa phazi limodzi kupita ku mphamvu yogwira ntchito, ndi mayendedwe ovuta kwambiri a mawondo, zomwe zimapangitsa kuti mawondo asokonezeke kwambiri. Mosiyana ndi zimenezi, kulumpha chingwe kumaphatikizapo mphamvu yofanana pamapazi onse ndi mphamvu yoima, kuyika kupanikizika kochepa pa mawondo.
Ngati malingaliro anu akudumpha chingwe amangodumpha mmwamba-ndi-pansi, yang'anani machitidwe osangalatsa opangidwa ndi mlangizi. Pali mayendedwe atatu oyambira omwe ali oyenera kwa omwe angoyamba kumene kulumpha chingwe:
1. Dynamic Lateral Step Touch
Wongolani chingwe chodumphira chopingasa kuti mulembe mtunda wa masitepe am'mbali. Ikani manja anu mwachibadwa patsogolo pa chifuwa chanu, ndi mapazi anu motalikirana ndi mapewa ndi mawondo opindika pang'ono.
Yendetsani phazi lanu lakumanja kumanja, ndipo bweretsani phazi lanu lakumanzere pambali pake kumanja, ndikusuntha thupi lanu mozungulira ngati nkhanu mpaka kumapeto kwa chingwe cholumphira. Pang'onopang'ono pindani pansi kuti mugwire chogwiriracho, imirirani, ndikusunthira kumapeto ena a chingwe cholumikizira. Bwerezani zomwezo.
2. Jump Rope Shuttle Run
Apanso, yongolani chingwe chodumphira pansi ndikuyimirira kumapeto kwa chogwiriracho, mapazi anu ali motalikirana ndi mapewa ndikudutsa chingwecho. Yendani patsogolo pang'onopang'ono mpaka mufike kumapeto kwina kwa chingwe, ndikuwerama kuti mugwire chogwiriracho. Imirirani ndikuthamangira chakumbuyo pang'onopang'ono mpaka kumapeto kwina kwa chingwe, ndikugwiranso chogwiriracho. Bwerezani zomwezo.
3. Lumphani Mbali ndi Mbali Ndi Mapazi Pamodzi
Pindani chogwirira cha chingwe chodumpha ndikuyimirira kumanja kwa chingwecho. Ikani manja anu kumbuyo kwanu ndikugwada pang'ono mawondo anu, kuyesera kuti mapazi anu akhale pamodzi. Gwirani manja anu patsogolo, limbitsani thupi lanu, ndi kulumphira kumanzere kwa chingwe kwinaku mukuchita maondo opindika potera.
Ngakhale kuti kulumpha kumakhala ndi chiopsezo chochepa cha kuvulala, sikuli kopanda ngozi. Nazi njira zisanu ndi imodzi zodzitetezera:
1. Kusankha Zingwe Zolumpha
Pali mitundu yosiyanasiyana ya zingwe zodumphira zomwe zilipo, kuphatikiza za ana ndi maphunziro, zosiyana muutali ndi kulemera kwake. Kusankha utali woyenerera wogwirizana ndi zosowa zanu kudzakulitsa zotsatira zanu zolimbitsa thupi. Kuti mudziwe kutalika kwa chingwe, pondani chingwe ndikukweza zogwirira mbali zonse ziwiri. Zigono zanu zikapanga ngodya ya digirii 90, kutalika kwake kumayenera kufika mozungulira mchombo wanu. Kulemera kumatha kusankhidwa malinga ndi zomwe amakonda, koma oyamba kumene opanda maziko amphamvu ayenera kusankha kulemera koyenera.
2. Osavomerezeka kwa Anthu Onenepa Kwambiri Kapena Omwe Ali ndi Zovulala za Mabondo
Ngakhale zotsatira za kulumpha zingwe ndizochepa, anthu omwe ali ndi kulemera kwakukulu kapena mbiri ya kuvulala kwa mawondo amakhala ndi mawondo ofooka poyerekeza ndi ena. Ndibwino kuti musayese kulumpha chingwe popanda kufunsa katswiri wamaphunziro kapena dokotala ngati mukufuna kuyesa.
3. Sankhani Malo Oyenera
Kuchita masewera olimbitsa thupi pamalo otetezeka ndi sitepe yoyamba yopewa kuvulala. Pewani kulumpha chingwe pamalo okwera kapena pansi polimba. M'malo mwake, sankhani nyimbo yothamanga ya PU pamalo osewerera kapena ikani ma yoga pansi pamiyendo yanu kuti muwonjezeke.
4. Valani Nsapato Zothamanga
Kodi mumakonda kudumpha zingwe opanda nsapato kapena kuvala masilipi kunyumba? Chotsani chizolowezi choipachi! Kuvala nsapato zamasewera ndikofunikira pakudumpha chingwe. Nsapato zokhala ndi elasticity yabwino komanso zophimba zimateteza mapazi anu, kupewa zovuta ndi zotupa.
5. Lumpha Kutalika
Palibe chifukwa chodumpha pamwamba kwambiri; kulumpha pamwamba sikutanthauza kuwotcha zopatsa mphamvu zambiri. Kutalika koyenera kudumpha kumangokwanira kuti chingwe chidutse pansi pa mapazi anu. Kudumpha kwambiri kumawonjezera katundu pa mawondo anu ndipo kungayambitse kuvulala kwa akakolo.
6. Kutenthetsa ndi Kutambasula Musanachite Komanso Mukamaliza Maseŵera olimbitsa thupi
Kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi kuti mukonzekere thupi lanu, kupewa kuvulala, ndi kupititsa patsogolo ntchito. Mukatha kuchita masewera olimbitsa thupi, tambasulani kuti minofu yanu yotentha kwambiri izizire pang'onopang'ono ndikuyambiranso kusinthasintha!
Nthawi yotumiza: Nov-17-2023