Maganizo olakwika ofotokoza za kuphunzitsidwa mphamvu kwa wokonda masewera apanjinga

 
Kuphunzitsa mphamvu, kufunafuna okonda ebike ndi njira yokakamiza. Kuchita masewera olimbitsa thupi, mutha kuwongolera mphamvu ndi thunthu lolimba, kulimbitsa kukula kwa magulu osiyanasiyana amisempha, ndikuthandizira kupewa kupewa.
Padzakhala maphunziro osiyanasiyana kwa okonda ma ebike osiyanasiyana. Anthu ena amangogwiritsa ntchito zolimbitsa thupi, pomwe ena amakonda kugwiritsa ntchito zida. Zilibe kanthu kuti mphaka ndi wakuda kapena woyera, ngati wagwira mbewa, sayenera kuchita masewera olimbitsa thupi. Koma monga oyendetsa njinga, tili ndi zolinga zenizeni ndipo nthawi zambiri timalakwitsa zomwe zimalepheretsa kuchita masewera olimbitsa thupi. Nthano # 1: katundu wambiri komanso pafupipafupi Mitundu yonyamula (zinthu zolemera) imagwira ntchito, koma ndioyenera kwa nthawi yochepa nyengo isanayambe. Ngati mupitiliza kuchita izi kwa nthawi yayitali, mwina zibweza.
Kulemera kwa masewera olimbitsa thupi kwa othamanga opirira kwakhala nkhani yovuta kwambiri. Inde, kunyamula zolemera kumakupatsani mwayi wopeza minofu yambiri, kulimbitsa mitsempha ndi minyewa, ndikuwonjezera mphamvu zapakati. Koma choyipa chodziwikiratu ndikuti imagwiritsa ntchito mphamvu zanu za anaerobic. Kupalasa njinga ndi masewera olimbitsa thupi. Kupalasa njinga kumakhalanso ndi magawo opanda oxygen, koma ndi nkhani yosiyana ndi olimbikitsa zolimbitsa thupi. Kuchokera pano, zotsatira zakukweza zolemetsa pa driver ndizochepa. Tengani squat ndikukoka mwamphamvu, komwe mumayimilira pamapazi anu ndikubwereza kangapo kokha pansi pa katundu wolemera. Pa njinga, ikani mphamvu yanu pa mipira yakumaso kwanu ndikuyamba pakati pa 80 ndi 100 kwa maola angapo.
 
Muyenera kuchita zolimbitsa thupi mwanjira ya "aerobic". Mwachidule, kuchepetsa kulemera ndikuwonjezera kubwereza. Pangani maphunziro anu kutengera magawo awiri mpaka anayi a magawo 15 mpaka 25.
  Bodza # 2: kulimbitsa mphamvu nthawi zambiri Kuphunzitsa kwamphamvu kwambiri kumatha kukutopetsani m'galimoto. Kuchita masewera olimbitsa thupi kwa nthawi yayitali kumachepetsa mphamvu yanu. Muyenera kukhala ndi mawonekedwe abwino kuti muphunzitse njinga zamoto, ndiyo ntchito yanu yayikulu.
Kulimbitsa mphamvu kawiri kapena katatu pa sabata ndikwanira. Konzani malo okuthandizani tsiku limodzi, tsiku lina ndi losavuta, kupirira, kusinthasintha kochokera. Ngati mukufuna kuwonjezera zovuta, simuyenera kuwonjezera ndalamazo. M'malo mwake, pangani maphunziro a mphamvu ndi njinga tsiku lomwelo.
    Bodza lachitatu: siabwino njinga  
Muyenera kukhala olimbikira kuchita masewera olimbitsa thupi. Kukweza ma dumbbells ndikukokera kumbuyo ndizochita zabwino zonse, koma osati njinga. Ngati mukugwira ntchito m'manja ndi m'mbuyo, kupalasa mmwamba ndi njira yabwinoko. Kupalasa njinga kumachitika mosinthana ndi miyendo yanu, kumangoyang'ana kudera lamakina. Ma lepi, kukoka mwamphamvu mwendo umodzi ndi zina zotero ndizoyenera. Nazi zitsanzo zina:
 
Thamanga masitepe
Izi zimachitika motsatana ndi miyendo, yolumikizana ndi nthaka pa mipira yakumaso. Komanso ndi aerobic. Onjezerani kulemera pang'ono ngati kuli kofunikira.
 
Squat m'malo
Chitani mwendo ndi miyendo yanu yakumbuyo pansi. Dumphani m'malo, mutha kupukusa mkono wanu kuti muthandizire. Sinthani miyendo yakutsogolo ndi kumbuyo. Bwerezani mwachangu kulumpha mutangofika, ndikusunga nthawi yayifupi momwe mungathere.
 
Pitani masitepe
Pezani bokosi kapena ndege yomwe ikuchita ngati sitepe. Khalani wamtali wokwanira, pafupifupi masentimita 30 mpaka 50, kuyika mwendo umodzi ndikugwada bondo pa 90 degree Angle. Gwiritsani ntchito mwendo uwu kukankha mapazi anu ndikukwera masitepe. Bwerezani ndi miyendo yosinthana.
 
Chitani zolumikizana ndi zolumikizana / kukwera m'malo mwake
Ndiko kukwera kokwezeka / kukwera mmalo, koma mmalo mogwira pansi ndi manja anu, pezani mabelu awiri omwe amangokhala pansi ndikugwirani pa bar ndi manja anu awiri.
   
Kumbukirani, fotokozani zolinga zanu. Maphunziro olimbitsa thupi adapangidwa kuti azikulitsa magwiridwe antchito apanjinga. Imvani zosintha m'thupi lanu, makamaka mukakwera njinga, kuti muwone ngati maphunziro anu amphamvu agwiradi ntchito.