How Much Does The Average Fetal Weight At 20 Weeks 10 Reasons Not to Go to the Gym

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10 Reasons Not to Go to the Gym

Noheveriko fa ilaina amin’ny klioba ara-pahasalamana na efitrano fanasan-damba ny fanaovana calisthenics tsara ary tadidiko fa nanao fanazaran-tena tao amin’ny gym irery aho.

Saingy na dia taorian’ny nialako tao amin’ny gym nandritra ny 16 volana izao aza, dia hitako fa eo amin’ny toerana ambony aho raha jerena amin’ny fomba fijery ara-barotra sy ara-batana.

Nanomboka nitombo ny kalitao ankapobeny amin’ny fiainako rehefa manao fanazaran-tena ao an-trano sy any amin’ny tobim-piofanana aho miaraka amin’ny fitaovana toy ny bandy, dumbbells, lakolosy kettle, med ball ary fitaovana hafa indraindray fa miasa amin’ny klioba ara-pahasalamana.

Ity misy tombony fohy nitranga tamiko tao anatin’ny 16 volana taorian’ny nandaozako ny gym:

– Nitombo avo folo heny mahery ny vola miditra isan-taona avy amin’ny vokatra ara-batana sy ny orinasako

– Manohana ny isan-jaton’ny tavy amin’ny vatana aho miaraka amin’ny abs mipoitra isan-taona

– Manao fanazaran-tena enina farafahakeliny aho, tsy misy fanelingelenana isan-kerinandro (indraindray hatramin’ny 10-12)

Tsy midika akory izany fa ny tsy fandehanana any amin’ny gym dia niondrika tamin’ny fiainako.

Saingy ny fandehanana amin’ny lalana tsy dia mandeha amin’ny alàlan’ny fandikana ny fenitra sy ny tsy fanaovana izay toa horaisin’ny rehetra dia nitondra ahy ho any amin’ny lalan’ny fandresena.

Nametraka hevitra 10 ambony indrindra aho mba TSY mandeha any amin’ny gym:

1.) Fotoana dia tsy ilaina

Maro amintsika no miaina amin’ny halavirana minitra vitsy miala amin’ny gym fa ny sasany dia manao dia lavitra 10-20 minitra mba hahatongavana any amin’ny gym. Midika izany fa handany adiny iray na mpivady ao anatin’ny herinandro iray ny fandehanana miverina any amin’ny toeram-panatanjahantena izay tsy ahitana fanovana akanjo sy fifampiresahana amin’ny olona.

2.) Ny toe-tsain’ny ondry

Mampalahelo fa ny ankamaroan’ny olona dia manana toe-tsaina ondry manaraka ny vaovao diso omena amin’ny endrika gazety ara-batana sy dokam-barotra manaitaitra.

Ny ankamaroan’ny vehivavy dia mpanjakavavin’ny cardio mandany ora amin’ny fotoana iray amin’ny elliptical, bisikileta ary treadmills – mampalahelo fa tsy mandeha haingana. Ry vehivavy, mila manomboka manao fanofanana amin’ny fanoherana ianao ary tapaho ireo fotoam-pivoriana cardio ireo mandritra ny 20 minitra amin’ny fanazaran-tena mafimafy mba handoro ny tavy tsy azo hozongozonina, ny feny ary ny kibo izay mitazona ny lamosinao.

Ary avy eo dia misy ihany koa ireo lehilahy hena izay miasa amin’ny hozatry ny fitaratra (abs, tratra, biceps) mandritra ny fotoana fialan-tsasatra maharitra eo anelanelan’ny fanazaran-tena mitoka-monina ambony. Ireny jumbo morons ireny matetika dia mipetrapetraka mihoatra ny 300 lbs nefa mety tsy mahavita 10 lavorary, feno motion push-up miaraka amin’ny lanjan’ny vatany raha miankina amin’izany ny ainy.

Rehefa miahiahy dia AZA manao izay ataon’ny olon-drehetra ao amin’ny gym fa tsy mandeha!

3.) Fotoana fiandrasana tsy ilaina ho an’ny fitaovana na toerana

Mandany 20 minitra isan’andro aho amin’ny fiandrasana fitaovana ara-panatanjahan-tena na toerana iray ao amin’ny gym mba handehanana amin’ny fahazarana. Tsy vitan’ny hoe mandany fotoana be dia be ary mamorona roller coaster tsy mety amin’ny fanafanana sy fampangatsiahana, fa ity endrika fijanonana sy mandeha lava ity dia mifanohitra tanteraka amin’ny endrika mifandimbindimby mifanaraka amin’izany ary ny tahan’ny fiasana amin’ny fandoroana tavy. ary very lanja haingana- ny tena kendrena ho an’ny mihoatra ny 90% amin’ny fanatanjahan-tena.

Hitako ny protocol fampiofanana matanjaka indrindra ho an’ny fahaverezan’ny tavy dia 50-10 (50 segondra fiasana, 10 segondra fitsaharana sy fiovam-po) Five-exercise Total Body Strength Circuit. Raha ny marina dia tsy ho afaka manao fanatanjahan-tena amin’ity endrika ity ianao satria ny olona dia eo amin’ny fitaovana na any amin’ny toeram-piofanana foana.

Azonao atao ny mifehy ny fotoam-panatanjahantenanao amin’ny fananganana gym ao an-tranonao.

4.) Aretina sy aretina

Raha ny fahalalako azy dia voaloton’ny aretina ireo toeram-panatanjahantena ireo. Tsy maintsy manadio ny toeram-panatanjahantena ireo mpampiofana izay niasa be loatra sy nirehitra taorian’ny fandaharam-potoanany isan’andro. Tsy azo atao ny manadio amim-pitandremana ny hatsembohan’ny olona amin’ny fitaovana aorian’ny fifindrany isan’andro.

Ankoatra ny fahazoana ny sery, dia misy zavatra tena mafy hafa miparitaka eny amin’ny toeram-panatanjahantena toy ny afo toy ny valan’aretina merca staph vao haingana.

Mba hijanonana amin’ny fanazaran-tena tsara ao an-trano!!

5.) Olona mahasosotra

Ny antony lehibe indrindra hialako amin’ny gym dia satria mahasosotra ny olona! Tsy te hiresaka aho rehefa ao anatin’ny fanazaran-tena.

Ny antony mahatonga ny ankamaroan’ny olona tonga any amin’ny gym dia tsy hanao fanatanjahan-tena fa hifangaro. Ary mahatsiaro tena ho andevo aho rehefa mibanjina ahy amin-kafetsena ny olona mandritra ny fanazaran-tenako. Mazava ho azy, ny fanazaran-tenako dia mampiasa fanazaran-tena tsy manam-paharoa sy tena mivoatra ary matetika izy ireo dia manelingelina, saingy maharary ny olona mijery anao toy ny adala. Amiko dia adala ny mahazo valiny tsara kokoa ao anatin’ny fotoam-pivoriana fohy 20 minitra noho ny voalavo fanaovana fanatanjahan-tena miavaka izay mandany adiny 2 isan’andro nefa tsy mahavita na inona na inona.

Saingy tsy izany no ampahany ratsy indrindra – ny ampahany ratsy indrindra dia ny fampiatoana anao eo antenatenan’ny fanazaran-tena mba hanontany anao momba ny fanazaran-tenanao. Miala tsiny – andeha mandoa mpampiofana hanome torohevitra anao. Eo aho manao iraka fa tsy hanabe. Izany dia natokana ho an’ny mpilasy baoty sy ny lisitry ny saintsainiko Workout.

Fanampin’izay, tsaroako indray mandeha tao amin’ny YMCA rehefa nanatona ahy ny mpampiofana iray nanontany ahy hoe “azafady, tazomy izany” mandritra ny andian-tsarimihetsika mitsambikina. Tsy ilaina ny milaza fa nomeko azy ny fanesoana toy ny alika misintona taolana hiala amin’izy ireo. Mitabataba aho rehefa manao fanatanjahan-tena- be dia be- be tenda, feo biby. Ny ankamaroan’ny toeram-panatanjahantena dia tsy mahazaka an’izany- noho izany dia namorona sesitany fanazaran-tena kely nataoko tao an-trano aho mba hahafahako mikiakiaka sy manapoaka ny mozikako tsy misy fanelingelenana!

6.) Lafo ny maha-mpikambana

Ary ahoana ny hevitrao momba ny fandoavana toerana hanaovana fanazaran-tena fotsiny? Moa ve ny hofan-tranonao na ny fampindramam-bola amin’izao fotoana izao dia tsy ampy ho an’ny vola isam-bolana! Fanampin’izany, ireo mpisoloky ireo dia manidy anao amin’ny fifanarahana maharitra izay midika fa mety mbola hiofana ao amin’ny gym ianao rehefa lasa fotsy ny volonao. Total BS.

7.) Fitaovana tsy misy ilana azy

Tsy afaka mampiasa fitaovana aho nandritra ny taona maro. Tsy avelan’izy ireo hampiofana ny vatanao amin’ny fomba natao hihetsika sy hiasa ary miteraka ratra be loatra.

Raha te ho mahia sy tery ary hozatra ianao, ny hany ilainao dia ny lanjanao, ny tarika sasany, ary ny safidy lanja maimaim-poana vitsivitsy toy ny dumbbells na lakolosy kettle mba hamitana ny asa ao an-trano na eny an-dalana.

Isaky ny roa volana dia mitondra ny tenako amin’ny fitaovana fanofanana vaovao aho (nankafiziko ny sliding Val sy ny fiofanana tady tato ho ato) mba hampifangaro ny zavatra sy hitazonana ny fanazaran-tenako vaovao. Tena mahafinaritra ny manangana tsimoramora ny fanaovana gym manokana ho anao manokana amin’ny teti-bola amin’ny alàlan’ny fampidirana fitaovana vaovao matetika – tena manoro hevitra azy aho!

8.) Tsy fahampian’ny toerana fanofanana misokatra

Ny tompon’ny klioba tsy misaina dia mifantoka amin’ny famenoana ny gorodonany amin’ny milina goavambe sy lafo vidy. Efa nanandrana nanao lunge an-tongotra tao amin’ny klioba ara-pahasalamana mahazatra ve ianao? Tamin’ny fotoana farany nataoko dia nianjera tamin’ny clamp hozatra malalaka aho ary nipetraka teo amin’ny kiester-ko.

Ny hany ilainao dia ny habakabaka zazakely – toerana malalaka hivezivezy malalaka sy hijery ny fahaizan’ny vatanao manokana.

9.) Fiankinan-doha mandringa

Ny fiankinan-doha amin’ireo toeram-panatanjahantena ireo dia antony iray hafa nahatonga ny tsy fitiavana ny toeram-pisakafoanana. Raha zatra mampiasa milina ianao dia mahatsiaro very rehefa mandeha ary tsy afaka miditra amin’ny fitaovana mitovy. Amin’ny ankabeazan’ny toe-javatra, ny olona dia mieritreritra hoe “inona no helo, haka fotoana kely aho mandra-piverinay any an-trano satria tsy manana zo hidirana eto aho.”

Ny tenako dia afaka miantoka anao fa afaka manapaka anao amin’ny lanjan’ny vatanao lavitra aho alohan’ny hanapahako anao amin’ny milina rehetra- ary ny lanjan’ny vatanao dia afaka mandalo douane koa! Noho izany, asehoy ny tenanao fa afaka mahazo vokatra ianao raha tsy misy ny gym. Mampanantena anao aho fa ny fanazaran-tena tsara indrindra amin’ny fiainanao dia miandry anao ao an-trano na any amin’ny toerana vaovao toy ny valan-javaboary, tora-pasika, efitrano fandraisam-bahiny, sns. Mandehana any ivelany ary mieritreritra hafa!

10.) Mpanazatra ratsy

Ny ankamaroan’ny mpampiofana dia mamitaka anay amin’ny fahazoana taratasy fanamarinana sandoka avy amin’ireo masoivoho noana vola izay manome programa efa lany andro. Ary izy ireo dia mahazo karama squat tsy misy fandrisihana marina hahazoana vokatra mpanjifa.

Rehefa mandeha any amin’ny toeram-panatanjahantena mahazatra ho an’ny fiofanana manokana ianao dia miditra amin’ny orinasa iray. Tezitra izy ireo ny hampiditra anao sy hivoaka. Tsy mampaninona azy ireo raha mahatratra ny tanjonao ianao ary tsy manana faniriana hanorina fifandraisana maharitra aminao. Mitaky fameperana ny quota-ny fotsiny izy ireo – isa hafa fotsiny ianao ho azy ireo.

Tsy afaka milaza aminao aho hoe impiry aho no narary ny vavoniko nahita mpampiofana manokana jackass nahazo karama $60/ora mba hiresaka amin’ny mpanjifa matavy be nefa mandeha an-tongotra amin’ny milina cardio safidiny izy. Ny fanofanana manokana amin’izao fotoana izao dia tena heloka bevava ho an’ny olombelona – tena fotoam-pitsaboana nomem-boninahitra fotsiny izany.

Ary ahoana ny amin’io filana adiny iray io? Avy aiza moa izany? Lazaiko anao hoe aiza no fotoana tsy maintsy hanohizana ny fandaharam-potoanan’ny fifaneraserana mora izay ananan’ny ankamaroan’ny klioba ara-pahasalamana amin’ny fampindramam-bola amin’ny orinasa hafa izay tsy misy ifandraisany amin’ny fahasalamana.

Midira ao amin’ny lasy fanaovana fanatanjahan-tena ao amin’ny faritra misy anao izay mamorona vondrom-piarahamonina sahaza – kolontsainan’ny zava-bita. Mahafantatra mpampianatra tobim-piofanana marobe eran’izao tontolo izao aho – ny olona izay manao fampianarana momba ny fandraharahana dia afaka manome vokatra tsara kokoa ho anao amin’ny latsaky ny ampahatelony ny vidin’ny tahan’ny fanofanana manokana. Raha tsy vitanao irery izany ao an-trano dia tadiavo ireo mpampiofana eran’izao tontolo izao amin’ny fampiasana Workout Muse izay hanome anao vokatra manova vatana sy fiainana ao anatin’ny antsasaky ny fotoana. Havoakanay ao anatin’ny 30 minitra ianao ary hanome anao tavy mirehitra mandritra ny andro sisa!

Ralehilahy, rehefa tena mieritreritra an’izany ianao, nahoana no misy olona te handeha hanao gym raha afaka manangana toeram-panatanjahan-tena nofinofiny ao an-trano izy ireo (eritrereto ny lakaly, lavadavaka, garazy na efitrano fandraisam-bahiny)?

Ny tiako holazaina dia raha toa ianao ka karazana olona mazoto, mahazo hery ary manolo-tena amin’ny fanazaran-tena tsy misy diso amin’ny tenanao manokana, dia toa ny fandehanana any amin’ny gym no mety ho zavatra adaladala indrindra azonao atao.

Ary raha mila mitazona sy mamporisika ny mpiara-miasa ianao na tsy afaka na tsy te hiasa irery, dia mbola tsy ampy ny fanaovana fanatanjahan-tena amin’ny fanomezana vahaolana mifototra amin’ny vokatra.

Niasa mafy aho nanomboka tamin’ny faha-14 taonako ary nanana fotoana be aho nandritra ny taona maro hanitarana fomba fijery mahavariana momba ny fanatanjahan-tena ho an’ny fahasalamana manerantany.

Ary afaka milaza amin-kitsimpo aho fa raha matotra amin’ny fahazoana vokatra ianao, na ao anatiny na ivelan’ny fanazaran-tenanao, ny fihetsikao tsara indrindra dia ny miala amin’ny toeram-panatanjahantena toy ny pesta ary manambatra ny gym portable anao manokana na miditra amin’ny tobim-panatanjahantena miaraka amin’ny firaketana an-tsoratra voaporofo amin’ny vokatra tsy manam-paharoa.

Halako ny fanaovana fanatanjahan-tena.

Gag toy izany.

Tena fandaniam-poana izany.

Polisy mivoaka izany.

Ny hany azoko antenaina dia ny hanazavako ny zavatra mety hanakana anao – na momba ny fahasalamanao sy ny fiainanao amin’ny ankapobeny.

Mialà any ivelan’ny faritra mampitony anao.

Mandrosoa ivelan’ny boaty.

Mandehana amin’ny lalana tsy dia lavitra loatra ary manana ny vatana sy ny vokatra manova ny fiainana haseho ho azy 😉

Andramo izany Buddy!

Famintinana:

Tsara kokoa ny manao fanatanjahan-tena ao an-trano toy izay mitsidika toeram-piofanana manokana mba hanatratrarana ny tanjonao amin’ny vatana salama sy salama. Saingy raha hitanao fa sarotra ny miatrika izany any an-trano dia afaka manavotra anao ny tobim-panatanjahantena ara-batana amin’ny fanomezana anao fiofanana mahomby amin’ny vidiny tsinontsinona miaraka amin’ny fampiasana tsara ny fotoana.

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