Kuchita masewera olimbitsa thupi ndi mbali yofunikira yodziyang'anira nokha ngati muli ndi matenda a polycystic ovarian , kapena PCOS. Azimayi okhala ndi PCOS ali ndi chiopsezo chachikulu cha matenda a mtima ndi shuga , zomwe zingalephereke kupyolera muzochita zolimbitsa thupi.
Kuchita masewera olimbitsa thupi kungakuthandizeninso kuchepetsa thupi kapena kukhala ndi thanzi labwino - chinthu chomwe nthawi zambiri chimakhala chovuta kwa amayi omwe ali ndi PCOS.
Kuphatikiza apo, zochitika zolimbitsa thupi zasonyeza kuti kuchepetsa kuthamanga kwa magazi ndi kuchepa kwa magazi m'thupi.
Simukusowa kulowa nawo masewera olimbitsa thupi kapena kugula tani ya zipangizo zamakono zamakono. Zonse zomwe mukusowa ndizofunikira zomwe mungathe kuchokera ku nyumba. Koma musanayambe, chonde funsani dokotala wanu.
Pali mfundo zitatu zofunikira zomwe zimagwiritsidwa ntchito, zomwe zimagwiritsidwa ntchito, zimathandizira: thanzi la mtima, kulemera kwa thupi, ndi kusinthasintha. Nazi zomwe muyenera kudziwa.
Thanzi Labwino
Mtima wanu ndi minofu yomwe imasowa zochita zolimbitsa thupi monga ma biceps, quadriceps, ndi zinyama. Kulimbitsa kumapangitsa kuti ligule bwino kwambiri ndipo lingathandize kuchepetsa chiopsezo cha matenda a mtima.
Maphunziro a Cardio amafunikanso kutentha makilogalamu. Ngakhale kuti kulemera kwa thupi kumapangitsa kuti thupi likhale lopweteka, kuchita masewera olimbitsa thupi ndiyo njira yokhayo yomwe ingachepetse mafuta.
Ngati simunayambe kuchita nawo masewero olimbitsa thupi m'miyezi isanu ndi umodzi yapitayi, kapena kukhala ndi moyo wokhazikika , nkofunika kuyamba pang'onopang'ono. Kudzikakamiza kwambiri kungakhale koopsa, ndi kukhumudwitsa.
Lingaliro ndikutenga chiĊµerengero cha mtima wanu mu malo omwe akuwunikira. Pano pali momwe mungapezere chiwerengero chanu cha mtima.
Yesetsani kusunga mtima wanu m'deralo kwa mphindi 30. Onetsetsani kuti muyambe pamtunda wotsika / mtima wa mphindi zisanu kuti mutenthe mphindi zisanu ndi ziwiri kuti musinthe.
Yambani ndi magawo 3 mpaka 4 sabata, mphindi 30 mpaka 45 gawo lililonse. Ngati simungathe kuzipanga kwa mphindi 30, chitani zomwe mungathe ndikugwira ntchito. Kuyenda, kuyendetsa njinga, ndi kusambira ndizo ntchito zabwino kwambiri zoyambira.
Kuphunzira Kulemera
Anthu ambiri, makamaka amayi, amawopsezedwa ndi kuphunzitsidwa kulemera, koma simuyenera kukhala. Kulemera kwa kulemera kungakhale kosavuta kapena kumakhudzidwa ndi momwe mukufunira. Kuwonjezera pa kukupangitsani inu kulimbika, kuphunzitsa kulemera ndi kofunika kuti mukhazikike mafupa ndi minofu ndikupanga kuyang'ana kwina.
Poyamba kuyamba, simukusowa kuti muyambe kuchita masewero olimbitsa thupi kapena zipangizo zamakono kuti mutenge bwino. Mungapeze kukana magulu kapena gulu lophweka la masewera ogulitsira masewera anu a masewerawa chifukwa cha mtengo wotsika.
Sankhani masewera olimbitsa thupi limodzi pa gulu lirilonse lalikulu: mthumba, mapewa, biceps, triceps, back, abs, calves, quadriceps, ndi hamstrings.
Gwiritsani ntchito kulemera kumene kumakupatsani kuti mutsirize mawonekedwe anu pokhala ndi mawonekedwe abwino, koma ndi zovuta kuti mupite kumapeto kochepa. Kawirikawiri, muyenera kukonzekera magawo atatu a 10 mpaka 12.
Chofunika kwambiri ngati ntchitoyi ndi nthawi yopuma. Minofu yanu imasowa nthawi yokonzanso ndi kumanga minofu yambiri musanayambe kuwapanga nawo kuntchito ina, pafupi maora 48.
Komanso, ndizofunikira kupitiliza kusokoneza minofu yanu kuti asazolowere kuchita masewera olimbitsa thupi. Muyenera kusintha masewera olimbitsa thupi, kuwonjezera kulemera kapena kusintha chitsanzo cha kubwezeretsa ndikukhala nthawi zonse.
Yesani kuwonetseratu mphamvu kwa thupi kwa oyamba kumene kuyamba.
Kusintha
Kutambasula ndi gawo lofunika koma losalephereka kuchitidwa nthawi zonse. Zimamasula minofu, zimathandiza kupewa kuvulaza komanso zimathandiza kuti thupi lanu lizisuntha kwambiri.
Kutambasula kuyenera kuchitika pambuyo pa ntchito iliyonse pamene minofu imakhala yotentha. Yesetsani kutsogoloza minofu iliyonse imene munkachita panthawi yopuma. Gwiritsani ntchito masekondi 15 mpaka 30 kuti mutengeko pang'ono.
Onetsetsani kuti musadzikankhire nokha molimba, ndipo musataye mtima, kapena mungathe kuwonetsa minofu .
Kuyambapo
Mungathe kukonzekera zochitika zanu zolimbitsa thupi mwa njira zingapo malingana ndi msinkhu wanu wathanzi ndi zovuta za nthawi. Nazi malingaliro ena:
- Mphindi 30 ya cardio 3 mpaka 4 masiku pa sabata. Gwiritsani ntchito magulu amodzi kapena awiri a minofu kuti aphunzitse kulemera kwa tsiku ndi tsiku ndipo chitani masewera awiri kapena atatu kuti minofu iliyonse ikhale yogwira ntchito. Malizitsani kujambula kulikonse. Onetsetsani kuti muphatikize tsiku lopuma mlungu uliwonse.
- Mphindi 30 mpaka 45 ya cardio 3 mpaka 4 masiku pa sabata. Kawiri pa sabata (zingakhale pamasiku anu a cardio, malingana ndi nthawi yanu yopezeka), chitani thupi lonse, mukugwiritsa ntchito magulu akuluakulu (masewera 1 mpaka 2 pa gulu). Malizitsani kujambula kulikonse, ndikuphatikiza tsiku lopumula.
- Mphindi 30 mpaka 45 ya cardio 3 mpaka 4 masiku pa sabata. Phunzirani kulemera kwanu tsiku ndi tsiku motere: tsiku lililonse pamtambo, m'mimba, ndi m'munsi thupi lanu. Bwerezani chitsanzo ichi kawiri, kenaka dzipumuleni tsiku. Inde, onetsetsani kutambasula pambuyo pa gawo lililonse.