Pansi pa Mphira

Malo otsetsereka a rabara (monga mapangidwe a diamondi, mapangidwe a ndalama, ndi malo okhala ndi mawonekedwe) amapereka mphamvu zambiri zotsutsana, zomwe zimathandiza kuti okwera, antchito, ndi ngolo zonyamulira katundu zisaterereke ngakhale zitanyowa, mafuta, kapena zitatsukidwa. Izi ndizofunikira kwambiri m'malo otsetsereka monga malo otengera katundu, malo olembera, malo owonera chitetezo, zimbudzi, zipata zokwera, ndi malo odyera. Kuwongolera chitetezo: Kuchepetsa kwambiri chiopsezo cha kuvulala mwangozi kwa okwera ndi antchito komanso mikangano yokhudzana ndi kutsetsereka komwe kumachitika chifukwa cha kutsetsereka. Mphira umayamwa bwino kwambiri komanso umakhala womasuka, womwe umapereka chitetezo chabwino cha mapazi kwa okwera ndi antchito (monga ogwira ntchito yolembera, achitetezo, ndi ogulitsa) omwe amaima, kuyenda, kapena kuyima pamzere kwa nthawi yayitali, kuchepetsa kutopa kwa miyendo ndi mafupa. Kulimba pang'ono kumathandizanso kuchepetsa kukhudzidwa kwa zinthu monga masutukesi ndi ma trolley akagwa mwangozi, kuchepetsa kuwonongeka kwa zinthu. Kulimba kwambiri komanso kukana kuwonongeka, ma eyapoti amapirira anthu zikwizikwi kapena mazana ambiri komanso ngolo zambiri zonyamulira katundu tsiku lililonse. Pansi pa rabara lolemera (makamaka mipukutu ya rabara yolemera kwambiri kapena njerwa zokhuthala) zimatha kupirira kuwonongeka kwambiri, kupsinjika kwambiri, ndi katundu wozungulira, ndipo sizophweka kung'amba, kupotoza, kapena kukanikiza mabowo okhazikika.

M'lifupi mwake ndi mamita 1-2, ndipo kutalika kwake kungasinthidwe, komwe kuli koyenera kuyika miyala yosalala pamalo akuluakulu okhala ndi masomphenya ogwirizana. Palinso kapangidwe ka modular (kawirikawiri 50cm × 50cm), ndipo kuwonongeka kwa m'deralo kungasinthidwe padera, ndi ndalama zochepa zosamalira. Chitetezo ndi kukana kugwa: kapangidwe ka kapangidwe ka pamwamba (monga diamondi ndi tinthu tating'onoting'ono) kumawonjezera kukangana, ndipo sikophweka kutsetsereka ngakhale mutatulutsa thukuta kapena kuwaza madzi. Kuphimba ndi kuyamwa kwa shock: kuchepetsa kuwonongeka kwa mafupa omwe amayambitsidwa ndi kulumpha ndi kugundana kwa zida, koyenera maphunziro amphamvu monga HIIT ndi kukweza zolemera. Kulamulira phokoso: kuyamwa phokoso la zida zotera ndi mapazi, ndikuchepetsa kusokoneza chilengedwe chozungulira. Yolimba komanso yosatha: yosatha komanso yosatha, imatha kupirira kupsinjika kwakukulu kwa nthawi yayitali (monga ma barbell, ma treadmill), ndipo nthawi yogwira ntchito imatha kufika zaka zoposa 10. Yosavuta kuyeretsa: yosalowa madzi komanso yosatha, tsiku lililonse imangofunika kupukutidwa ndi mopu, ndipo mabala olimba amatha kuchiritsidwa ndi sopo wosalowerera.