Paulendo wopita ku thanzi labwino komanso kulimbitsa thupi, anthu ambiri akusankha kukwaniritsa cholinga ichi kudzera mu kulimbitsa thupi. Komabe, pakukwera kwa kulimbitsa thupi, palinso kusamvetsetsana ndi mphekesera zambiri, zomwe sizingatipangitse kulephera kukwaniritsa zotsatira zomwe timafuna pa kulimbitsa thupi, komanso zitha kuvulaza thupi. Lero, tithetsa nkhani zodziwika bwino zokhudza kulimbitsa thupi.
Bodza 1: Kuchita masewera olimbitsa thupi kwambiri, kumathandiza kwambiri
Anthu ambiri amakhulupirira kuti bola ngati mphamvu ya masewera olimbitsa thupi ndi yokwanira, mutha kupeza zotsatira zabwino mwachangu. Komabe, izi ndi nthano chabe. Mphamvu ya masewera olimbitsa thupi ndi yayikulu kwambiri, sikuti imangoyambitsa kuvulala mwakuthupi kokha, komanso ingayambitse kutopa kwambiri komanso kuchepa kwa chitetezo chamthupi. Njira yoyenera iyenera kukhala yogwirizana ndi momwe thupi lawo lilili komanso mulingo wawo wa thupi, kusankha mphamvu yawo ya masewera olimbitsa thupi, ndikuwonjezera pang'onopang'ono kuchuluka kwa masewera olimbitsa thupi, kuti thupi lizolowere pang'onopang'ono.
Lingaliro Lolakwika 2: Njira yochepetsera thupi m'deralo imatha kutaya mafuta mwachangu m'malo enaake
Pofuna kukhala ndi thupi langwiro, anthu ambiri amayesa njira zosiyanasiyana zochepetsera thupi m'deralo, monga kuchita masewera olimbitsa thupi ochepetsa mafuta m'mimba, yoga ya miyendo yopanda mafuta ndi zina zotero. Komabe, kudya mafuta nthawi zonse kumakhala koyenera ndipo sizingatheke kutaya mafuta m'malo enaake kudzera mu masewera olimbitsa thupi am'deralo. Kuchepetsa thupi m'malo opaka mafuta kungathandize kulimbitsa minofu m'deralo ndikupangitsa kuti malowo azioneka olimba, koma sikutaya mafuta mwachindunji. Kuti tikwaniritse cholinga chochepetsa mafuta,ndikofunikiranso kudya mafuta kudzera mu masewera olimbitsa thupi a aerobic..
Cholakwika chachitatu: Osadya chakudya chofunikira kwambiri amatha kuchepetsa thupi mwachangu
Pochepetsa thupi, anthu ambiri amasankha kusadya zakudya zodziwika bwino kuti achepetse kudya kwa ma calories. Komabe, izi sizolondola pa sayansi. Chakudya chodziwika bwino ndiye gwero lalikulu la mphamvu lomwe thupi la munthu limafuna, kusadya chakudya chodziwika bwino kumabweretsa kusadya mphamvu zokwanira, zomwe zimakhudza kagayidwe kabwino ka thupi. Kupewa zakudya zodziwika bwino kwa nthawi yayitali kungayambitsenso mavuto monga kusowa zakudya m'thupi komanso kufooka kwa chitetezo chamthupi. Njira yoyenera iyenera kukhala kudya moyenera, kudya zakudya zodziwika bwino, ndikuwongolera kudya kwa ma calories onse, ndikuwonjezera kudya mapuloteni, ndiwo zamasamba ndi zipatso.
Bodza #4: Simuyenera kutambasula thupi mutatha kuchita masewera olimbitsa thupi
Anthu ambiri amanyalanyaza kufunika kotambasula minofu atatha kuchita masewera olimbitsa thupi. Komabe, kutambasula minofu kumathandiza kwambiri pochepetsa kupsinjika kwa minofu ndikupewa kuuma kwa minofu ndi kupweteka. Kusatambasula minofu atatha kuchita masewera olimbitsa thupi kungayambitse chiopsezo chowonjezeka cha kutopa ndi kuvulala kwa minofu. Chifukwa chake, mukamaliza kuchita masewera olimbitsa thupi muyenera kutambasula minofu yonse ndikuyipumula.
Kulimbitsa thupi ndi masewera omwe amafuna njira yasayansi komanso kulimbikira. Pakuchita masewera olimbitsa thupi, tiyenera kupewa zolakwika izi zomwe zimachitika kawirikawiri, kusankha njira yoyenera komanso yolimba yochitira masewera olimbitsa thupi, ndikusamala za zakudya zoyenera komanso kupuma. Mwanjira imeneyi yokha ndi momwe tingakwaniritsire cholinga cha kulimbitsa thupi ndikukhala ndi thupi labwino komanso lokongola.
Nthawi yotumizira: Okutobala-18-2024