Kugwiritsa ntchito bajeti

Simufunikiranso kukhala ndi masewera olimbitsa thupi okwera mtengo kapena zida zapamwamba kuti muzolimbitsa thupi pafupipafupi. Ndi luso lochepa, mutha kupeza njira zambiri zolimbitsira thupi pang'ono kapena ayi.

Ngati muli ndi matenda a mtima kapena matenda ashuga, onetsetsani kuti mwaonana ndi omwe amakuthandizani musanayambe kuchita masewera olimbitsa thupi.

Kuyenda ndi imodzi mwanjira zosavuta kuchita komanso zotsika mtengo zolimbitsa thupi. Zomwe mukusowa ndi nsapato zabwino. Kuyenda kumakupatsani masewera olimbitsa thupi omwe mungakwanitse kuti mukhale olimba. Kuphatikiza apo, mutha kupeza njira zambiri zowonjezera kuyenda tsiku lanu:

• Yendani galu
• Yendani ndi ana anu, abale anu, kapena anzanu
• Yendani kumsika nyengo yovuta
• Yendani kupita kuntchito, kapena tsikani basi kapena sitima yapansi panthaka koyambirira ndikuyenda mbali ina ya njira
• Yendani pamasana kapena panthawi yopuma
• Yendani kupita kwina ndi nthawi
• Lowani kalabu yoyenda

Onetsetsani kuti mukuyenda mwachangu mokwanira kuti mukhale ndi thanzi labwino. Ngati mumatha kulankhula, koma osayimba nyimbo zomwe mumakonda, mukuyenda pang'onopang'ono. Yambani pamlingo uwu, ndipo pitani mwachangu mukamakwanira. Muthanso kugula pedometer yomwe imatsata mapazi anu. Ambiri adzawerengera zopatsa mphamvu ndi zotentha, nazonso.

Simusowa zida zolimbitsa thupi zokwera mtengo ndi zida kuti mukhale ndi masewera olimbitsa thupi kunyumba. Pogwiritsira ntchito zomwe muli nazo kale, mutha kugwira ntchito kunyumba osakaba kubanki.

• Gwiritsani zitini kapena mabotolo monga zolemera. Pangani zolemera zanu pogwiritsa ntchito zinthu zamzitini kapena podzaza mabotolo akale amadzi ndi madzi kapena mchenga.
• Pangani magulu anu otsutsa. Ma nyloni akale kapena ma tights amatenga mbali yayikulu yamagulu olimbana nawo.
• Gwiritsani mipando ndi mipando. Mipando imatha kugwira ntchito ngati zochitika zina zolimbitsa thupi, monga kukweza mwendo. Malo otsika, olimba amatha kugwiritsidwa ntchito pophunzitsira.
• Ikani masitepe. Ndani amafunikira makina okwerera masitepe mukakhala ndi achikale mnyumba mwanu? Mutha kupanga masitepe anu polimbitsa masitepe anu. Sewerani nyimbo kuti mupitilize, ndikuwonjezera kulimbitsa thupi kwanu ndi nyimbo nthawi iliyonse.
• Pezani ma DVD olimba kapena masewera apakanema. Fufuzani makope omwe mwagwiritsa ntchito kapena tengani ku laibulale yakwanuko.
• Fufuzani zida zogwiritsidwa ntchito. Ngati muli ndi ndalama zochepa zoti mugwiritse, mutha kupeza zotsatsa pazida zolimbitsa thupi zogulitsa pabwalo ndi malo ogulitsa.
• Gwiritsani ntchito zinthu zotsika mtengo zolimbitsa thupi. Kugula zida zing'onozing'ono zolimbitsa thupi kungakuthandizeni kuti muzichita masewera olimbitsa thupi Bwalo lolimbitsa thupi lingakuthandizireni kulimbitsa thupi lanu ndikukhala olimba. Gwiritsani ntchito chingwe cholumpha kuti muchite masewera olimbitsa thupi.
• Gwiritsani ntchito ukadaulo. Mukufuna thandizo pang'ono pokonzekera zolimbitsa thupi kapena kukhalabe olimbikitsidwa? Gwiritsani ntchito mapulogalamu anzeru am'manja kapena mapulogalamu apakompyuta kukuthandizani kukonzekera ndi kutsata kulimbitsa thupi kwanu. Ambiri ndi aulere, ndipo ena amawononga ndalama zochepa.

Kaya mumagwirira ntchito m'nyumba kapena panja, pali zolimbitsa thupi zambiri zomwe mungagwiritse ntchito thupi lanu kukuthandizani kutulutsa minofu. Izi zikuphatikiza:

• Maunitsi
• Magulu
• Zokankhakankha
• Ziphuphu
• Kudumphadumpha
• Mwendo kapena mkono umakweza

Kuti muwonetsetse kuti mukugwiritsa ntchito mawonekedwe oyenera, pitani ku laibulale yapaintaneti ya American Council on Exercise. Alinso ndi zitsanzo zolimbitsa thupi zomwe mungayesere.

Masewera ndi zochitika zambiri ndi zaulere kapena zimawononga ndalama zochepa poyambira pomwe.

• Makalasi aulere. Mizinda yambiri ndi matauni amapereka makalasi aulere kwa anthu onse. Chongani pepala lakwanuko kapena yang'anani pa intaneti kuti mudziwe zomwe zikupezeka m'dera lanu. Akuluakulu achikulire amatha kupeza makalasi otsika mtengo kuchipatala chapafupi.
• Gwiritsani ntchito makhothi am'deralo. Madera ambiri ali ndi makhothi a basketball komanso makhothi a tenisi.
• Pitani kusambira. Pezani dziwe kapena nyanjayo ndikusambira.
• Yesani zosankha zina zotsika mtengo. Yesani kutsetsereka pamadzi oundana, kuthamanga, kukwera mapiri, volleyball, kapena kutsetsereka pamzere pa intaneti. Ngakhale kupalasa njinga ndikotsika mtengo ngati mupukuta pa njinga yakale kapena mugule yomwe idagwiritsidwapo kale ntchito.

Kuchita masewera olimbitsa thupi - bajeti; Kuchepetsa thupi - Kuchita masewera olimbitsa thupi; Kunenepa kwambiri - kuchita masewera olimbitsa thupi

American Council patsamba lochita masewera olimbitsa thupi. Chitani zinthu mulaibulale. www.acefitness.org/acefit/fitness-for-me. Idapezeka pa Epulo 8, 2020.

Arnett DK, Blumenthal RS, Albert MA, ndi al. Ndondomeko ya 2019 ACC / AHA yokhudza kupewa koyambirira kwa matenda amtima: lipoti la American College of Cardiology / American Heart Association Task Force on Clinical Practice Guidelines. Kuzungulira. 2019; 140 (11): e563-e595. (Adasankhidwa) PMID: 30879339 pubed.ncbi.nlm.nih.gov/30879339/.

Buchner DM, Kraus WE. Kuchita masewera olimbitsa thupi. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: mutu 13.

• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi