Mtima wanu ndi minofu, ndipo umakhala wamphamvu ndi wathanzi ngati mukhala ndi moyo wokangalika. Sikuchedwa kwambiri kuti muyambe kuchita masewera olimbitsa thupi, ndipo simukuyenera kukhala wothamanga. Ngakhale kuyenda mwachangu kwa mphindi 30 patsiku kungapangitse kusiyana kwakukulu.
Mukangopita, mupeza kuti zalipira. Anthu omwe sachita masewera olimbitsa thupi amatha kudwala matenda a mtima kuwirikiza kawiri kuposa omwe ali okangalika.
Kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeni:
Kuwotcha zopatsa mphamvu
Chepetsani kuthamanga kwa magazi
Kuchepetsa LDL cholesterol "yoyipa".
Wonjezerani HDL "yabwino" cholesterol
Mwakonzeka kuyamba?
Mmene Mungayambitsire Maseŵera Olimbitsa Thupi
Choyamba, ganizirani zomwe mukufuna kuchita komanso momwe ndinu oyenera.
Kodi zikumveka ngati zosangalatsa? Kodi mungakonde kuchita nokha, ndi mphunzitsi, kapena m'kalasi? Kodi mukufuna kuchita masewera olimbitsa thupi kunyumba kapena kumalo ochitira masewera olimbitsa thupi?
Ngati mukufuna kuchita chinthu chovuta kuposa chomwe mungachite pakali pano, palibe vuto. Mutha kukhazikitsa cholinga ndikuchikwaniritsa.
Mwachitsanzo, ngati mukufuna kuthamanga, mukhoza kuyamba ndi kuyenda kenako n’kuwonjezera kuthamanga kwambiri mumayendedwe anu. Pang'onopang'ono yambani kuthamanga kwautali kuposa momwe mukuyenda.
Mitundu Yolimbitsa Thupi
Zochita zanu zolimbitsa thupi ziyenera kuphatikizapo:
Kuchita masewera olimbitsa thupi (“cardio”): Kuthamanga, kuthamanga, ndi kupalasa njinga ndi zitsanzo zina. Mukuyenda mofulumira kuti mukweze kugunda kwa mtima wanu ndi kupuma movutikira, koma muyenera kukhala okhoza kulankhula ndi wina pamene mukuchita. Apo ayi, mukukankhira mwamphamvu kwambiri. Ngati muli ndi vuto limodzi, sankhani zinthu zomwe sizingakhudze kwambiri, monga kusambira kapena kuyenda.
Kutambasula: Mudzakhala osinthika ngati muchita izi kangapo pa sabata. Tambasulani mukafunda kapena kumaliza masewera olimbitsa thupi. Tambasulani mofatsa - zisapweteke.
Kuphunzitsa mphamvu. Mutha kugwiritsa ntchito zolemera, zolimbitsa thupi, kapena kulemera kwa thupi lanu (yoga, mwachitsanzo) pa izi. Chitani 2-3 pa sabata. Lolani kuti minofu yanu ikhale yabwino kwa tsiku limodzi pakati pa magawo.
Kodi Muyenera Kuchita Zolimbitsa Thupi Ndipo Kangati?
Yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 150 pa sabata (monga kuyenda mwachangu). Izi ndi pafupifupi mphindi 30 pa tsiku osachepera masiku 5 pa sabata. Ngati mutangoyamba kumene, mukhoza kuyamba pang'onopang'ono.
M'kupita kwa nthawi, mukhoza kupanga zolimbitsa thupi zanu kukhala zazitali kapena zovuta kwambiri. Chitani zimenezo pang’onopang’ono, kotero kuti thupi lanu likhoza kuzoloŵera.
Mukamachita masewera olimbitsa thupi, chepetsani liwiro lanu kwa mphindi zingapo poyambira ndi kumapeto kwa masewera olimbitsa thupi. Mwanjira imeneyo, mumatenthetsa ndikuzizira nthawi zonse.
Simukuyenera kuchita zomwezo nthawi zonse. Ndizosangalatsa kwambiri ngati mutasintha.
Khalani Osamala
Imani ndi kupeza chithandizo chamankhwala mwamsanga ngati mukumva kupweteka kapena kupanikizika m'chifuwa kapena kumtunda kwa thupi lanu, kutuluka thukuta lozizira, kupuma movutikira, kugunda kwa mtima mofulumira kapena mosagwirizana, kapena mukumva chizungulire, mutu wopepuka, kapena wotopa kwambiri.
Ndi zachilendo kuti minofu yanu imve kupweteka pang'ono kwa tsiku limodzi kapena awiri mutangoyamba kumene kuchita masewera olimbitsa thupi. Zimenezo zimazimiririka pamene thupi lanu lizolowera. Posachedwapa, mungadabwe kupeza kuti mumakonda momwe mumamvera mukamaliza.
Nthawi yotumiza: Dec-06-2024