Mtima wanu ndi minofu, ndipo umakhala wolimba komanso wathanzi ngati mukukhala ndi moyo wokangalika. Sikuchedwa kuyamba kuchita masewera olimbitsa thupi, ndipo simuyenera kukhala wothamanga. Ngakhale kuyenda mofulumira kwa mphindi 30 patsiku kungapangitse kusiyana kwakukulu.
Mukayamba kuchita masewera olimbitsa thupi, mudzaona kuti zikuthandizani. Anthu omwe sachita masewera olimbitsa thupi ali ndi mwayi wopeza matenda a mtima kawiri kuposa anthu omwe amachita masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeni:
Chepetsani ma calories
Chepetsani kuthamanga kwa magazi
Kuchepetsa cholesterol "yoyipa" ya LDL
Wonjezerani cholesterol yanu ya HDL "yabwino"
Kodi mwakonzeka kuyamba?
Momwe Mungayambire Kuchita Masewera Olimbitsa Thupi
Choyamba, ganizirani zomwe mukufuna kuchita komanso momwe mulili oyenera.
Kodi n’chiyani chikumveka chosangalatsa? Kodi mungakonde kuchita masewera olimbitsa thupi nokha, ndi mphunzitsi, kapena m’kalasi? Kodi mukufuna kuchita masewera olimbitsa thupi kunyumba kapena ku malo ochitira masewera olimbitsa thupi?
Ngati mukufuna kuchita chinthu chovuta kuposa chomwe mungachite pakali pano, palibe vuto. Mutha kukhazikitsa cholinga ndikuchikwaniritsa.
Mwachitsanzo, ngati mukufuna kuthamanga, mungayambe ndi kuyenda kenako n’kuthamanga kwambiri poyenda. Pang’onopang’ono yambani kuthamanga kwa nthawi yayitali kuposa momwe mumayendera.
Mitundu ya Zochita Zolimbitsa Thupi
Ndondomeko yanu yochitira masewera olimbitsa thupi iyenera kuphatikizapo:
Maseŵero olimbitsa thupi otchedwa aerobic ("cardio"): Kuthamanga, kuthamanga, ndi kukwera njinga ndi zitsanzo zinaMukuyenda mofulumira mokwanira kuti mtima wanu ukwere ndi kupuma molimbika, koma muyenerabe kulankhula ndi wina pamene mukuchita izi. Apo ayi, mukukankhira mwamphamvu kwambiri. Ngati muli ndi mavuto a mafupa, sankhani zochita zochepetsera kugwedezeka, monga kusambira kapena kuyenda.
Kutambasula: Mudzakhala osinthasintha ngati muchita izi kangapo pa sabata. Muzitambasula mukatha kutentha kapena kumaliza kuchita masewera olimbitsa thupi. Muzitambasula pang'onopang'ono — siziyenera kupweteka.
Kuchita masewera olimbitsa thupi. Mutha kugwiritsa ntchito zolemera, zolimbitsa thupi, kapena zolimbitsa thupi lanu (monga yoga, mwachitsanzo). Chitani izi kawiri kapena katatu pa sabata. Lolani minofu yanu kuti ichire kwa tsiku limodzi pakati pa maphunziro.
Kodi Muyenera Kuchita Maseŵero Olimbitsa Thupi Ochuluka Motani Ndipo Kangati?
Yesetsani kuchita masewera olimbitsa thupi kwa mphindi zosachepera 150 pa sabata (monga kuyenda mwachangu). Zimenezi zikutanthauza kuti muyenera kuchita pafupifupi mphindi 30 patsiku, masiku osachepera 5 pa sabata. Ngati mukuyamba kumene, pang'onopang'ono mutha kuchita zimenezo.
Pakapita nthawi, mutha kukulitsa luso lanu lochita masewera olimbitsa thupi kapena kukhala lovuta. Chitani zimenezo pang'onopang'ono, kuti thupi lanu lizolowere.
Mukachita masewera olimbitsa thupi, khalani ndi liwiro lotsika kwa mphindi zochepa kuyambira pachiyambi ndi kumapeto kwa masewera olimbitsa thupi anu. Mwanjira imeneyi, mumadzilimbitsa ndi kuzizira nthawi iliyonse.
Simuyenera kuchita chimodzimodzi nthawi zonse. Zimakhala zosangalatsa kwambiri ngati mungazisinthe.
Zodzitetezera ku Maseŵera Olimbitsa Thupi
Siyani ndipo pemphani thandizo lachipatala mwamsanga ngati muli ndi ululu kapena kupanikizika pachifuwa panu kapena kumtunda kwa thupi lanu, mukutuluka thukuta lozizira, mukuvutika kupuma, mtima wanu ukugunda mofulumira kwambiri kapena mosagwirizana, kapena mukumva chizungulire, mutu wopepuka, kapena kutopa kwambiri.
Ndizachilendo kuti minofu yanu ikhale yopweteka pang'ono kwa tsiku limodzi kapena awiri mutatha kuchita masewera olimbitsa thupi mukangoyamba kumene kuchita masewera olimbitsa thupi. Zimenezi zimazimiririka thupi lanu likayamba kuzolowera. Posachedwapa, mungadabwe kupeza kuti mumakonda momwe mumamvera mukamaliza.
Nthawi yotumizira: Dec-06-2024