10: Kukhala Ndi Moyo Wosakhwima Woyankhula Wokha Womwe Muyenera Kupewa

Zamkati

• Ntchafu Zanga Zazikulu Siziwononga
• Ndili ndi Majini Amafuta Ndipo Sindingathe Kuwonda
• Matenda a Mtima Amayenda M'banja Langa, Chifukwa chake Ndidzawonongedwa
• Ndili Ndi Metabolism Yochedwa Kupitilira Aliyense
• Sindikuwona Kusiyana, Ndiye Bwanji Mukuvutikira?
• Ndilibe Matako, Ndipo Palibe Chingasinthe Izi
• Ndilibe Nthawi
• Kulimbitsa thupi
• Sindingagwiritse Ntchito Zolemera:
• Ndidzakhala Wambiri!
• Ndine Wofooka-Sindingathe
• Kwezani Zolemera
• Sindidzakhalanso Ndi Mimba Nditangokhala Ndi Ana
• Onaninso za

Ndizochititsa manyazi ngati wina akugwirani mukulankhula mokweza, koma macheza oti mungolankhulana mopanda tanthauzo awa: Zinthu zomwe mumadziwuza nokha tsiku lililonse zimatha kukhudza malingaliro anu komanso njira yomwe mumatenga kuti mukhale olimba komanso thanzi lanu.

Ambiri aife timafuna kukula ndikusintha munjira zosiyanasiyana m'miyoyo yathu, koma kukula kumeneku sikophweka nthawi zonse chifukwa tili pankhondo pakati pa zizolowezi zathu zakale (zamaganizidwe ndi zochita) ndi zizolowezi zathu zatsopano, atero a Michael Gervais , Ph.D., zama psychology komanso director of high performance ku DISC Sport and Spine Center ku Newport Beach, California. Chimodzi mwazizolowezizi ndikulankhula kwathu. "Zokambirana zathu zamkati, zongolankhula komanso zachinsinsi, ndi momwe timadziwira dziko lapansi," akutero.

Ndipo kumvera zokambirana zanu komweko kumatha kukulitsa moyo wanu kapena kukulepheretsani kukwaniritsa zolinga zanu. Ngati mukuvutika kuti mupange thupi lomwe mumalota, bwererani ndikudzimvera. Mumamva chilichonse mwazomwe anthu amadzinenera okha? Kenako pitilizani kuwerengera malangizo a akatswiri amomwe mungatchulirenso chilankhulo chanu ndikuyamba kuyang'ana zolinga zachitetezo.

Ntchafu Zanga Zazikulu Siziwononga

Mawu amtunduwu nthawi yomweyo amabweretsa kupsinjika m'malingaliro anu ndi muubongo wanu, akutero Gervais. "Tikakhala ndi malingaliro oipa kapena oipa, ubongo wathu umayankha mwa kutulutsa mankhwala omwe amakhudza maganizo." Malingaliro obwerezabwereza amatha kukhala poizoni, popeza chitetezo chathu chamthupi chimatha kusokonekera chifukwa chogwiritsa ntchito kwambiri njira yolimbana ndi kuthawa. "Kuganiza molakwika kwanthawi zonse kumapangitsa kuti m'kati mwathu mukhale m'kati mwaudani kotero kuti titha kukhala opsinjika maganizo, oda nkhawa, ngakhale ofooka thupi," akutero Gervais. "Zimakhala zodzigonjetsera." M'malo mwake, kulimbitsa ntchafu zanu kumafuna chidwi ndi zakudya, komanso maphunziro a cardio ndi mphamvu. Phatikizani mapapu, squats, ndi ma step-up kawiri kapena katatu pamlungu kwa yanu ntchafu zabwino.

Ndili ndi Majini Amafuta Ndipo Sindingathe Kuwonda

Ndi kwachibadwa kudandaula ngati amayi anu ali ndi muffin pamwamba, koma, DNA pambali, simukuyenera kukhala ndi thupi lomwelo. Kafukufuku akuwonetsa kuti 20 mpaka 30 peresenti yokha ya kulemera kwa thupi imachokera ku chibadwa, anatero mphunzitsi Tom Holland, wolemba za Menya Gym (William Morrow, 2011), kuti muthe kusintha kwambiri. "Kunenepa kwambiri nthawi zambiri kumakhudzana ndi chikhalidwe, osati chibadwa, choncho yambani kudya ndi anthu omwe amadya moyenera, popeza kafukufuku akuwonetsa kuti timakonda kuwonetsa omwe timadya nawo," akutero. Kulemba zakudya zomwe mumadya komanso kudziwa zovuta zomwe mumakumana nazo kumakupatsaninso mwayi wodziwa malo omwe muyenera kugwira ntchito.

Matenda a Mtima Amayenda M'banja Langa, Chifukwa chake Ndidzawonongedwa

Kubadwa ndi "majini oyipa" kwenikweni Zambiri Andrew M. Freeman, M.D., katswiri wa matenda a mtima m’dipatimenti ya zamankhwala pa National Jewish Health ku Denver anati. Kuchita masewera olimbitsa thupi nthawi zonse kumalimbana ndi mankhwala abwino kwambiri ochizira matenda amtima, kuthamanga kwa magazi, komanso mavuto a cholesterol, komanso kuchiritsa, kupewa, kapena kusokoneza pafupifupi matenda aliwonse odziwika, akutero. American Heart Association ndi American College of Cardiology amalimbikitsa kuchita masewera olimbitsa thupi mphindi 150 tsiku lililonse. “Fikirani zimenezo mwa kuchita mphindi 30 tsiku lililonse lamlungu ndi kunyamuka Loweruka ndi Lamlungu,” akutero Dr. Freeman. Ndipo simuyenera kutulutsa thukuta pamakina: Kuyenda mwachangu, kuthamanga, ma roller blading, kusambira, kapena ntchito ina iliyonse yomwe mungasangalale nayo. Ndipo musaiwale kuti chakudya chamafuta ochepa, cholemera cholesterol chingathandizenso.

Ndili Ndi Metabolism Yochedwa Kupitilira Aliyense

Kukhulupirira kuti muli pangozi kungakupangitseni kuti musafune kuchita masewera olimbitsa thupi. M'malo mwake, ngati mukuganiza kuti metabolism ndi vuto, tengani njira zokulimbikitsira, atero a Katrina Radke, osambira a Olimpiki komanso wolemba Kukhala Wabwino Kwambiri Popanda Kupsinjika (Motivational Press, Inc.). Tengani maphunziro apakatikati, ndikudya maola atatu kapena anayi aliwonse, omwe ali ndi bonasi yowonjezera yokuthandizani kuti musakhale ndi njala kapena kukhuta kwambiri, motero mumakhala ndi mphamvu nthawi zonse, akutero.

Sindikuwona Kusiyana, Ndiye Bwanji Mukuvutikira?

Kulimbitsa thupi kuyenera kubwera ndi chodzikanira: "Zotsatira zausiku sizowoneka bwino." M'malo mwake, zimatenga miyezi iwiri kapena itatu kuti ayambe kuzindikira kusintha kwenikweni nthawi yomwe anthu amasiya, Holland akuti. "Muyenera kukumbukira kuti sizinakutengereni sabata kuti muchepetse kunenepa, ndiye bwanji ungayembekezere kuti muchepetseko usiku umodzi? Mwina ungakhale ulibe, koma uli pafupi kuposa momwe udaliri." Paundi iliyonse yomwe mukufuna kutaya imafuna kuchepera kwa ma kalori 3,500, chifukwa chake ngati mukufuna kutaya kilogalamu sabata, dulani ma calories 500 patsiku kudzera pazakudya ndi masewera olimbitsa thupi.

Ndilibe Matako, Ndipo Palibe Chingasinthe Izi

Pamodzi ndi zovuta zamtima ndi zonenepa, mutha kuthokoza Amayi ndi Abambo chifukwa chakumbuyo chakumbuyo-ndikusintha zomwe muli nazo. Ngakhale mphamvu zonse zamatenda anu zimatsimikizika musanabadwe, "mutha kukweza bala," akutero Irv Rubenstein, Ph.D., wolimbitsa thupi komanso woyambitsa wa S.T.E.P.S. (Scientific Training and Exercise Prescription Specialists) ku Nashville, Tennessee. Tengani masewera olimbitsa thupi anu pamlingo wotsatira: Rubenstein amalimbikitsa ma squats omwe amapita mwakuya kotero kuti ntchafu zanu zikhale zofanana kapena zotsika, ndikukwera pa benchi 12 mpaka 18-inch kapena masitepe pogwiritsa ntchito dumbbells zomwe zimakulolani kuchita 2 Maseti atatu a 6 mpaka 12 reps.

Ndilibe Nthawi

Kulimbitsa thupi

Kulankhulana kopanda kanthu kumeneku kumapangitsa kukhala kosavuta kuvutitsidwa ndi zochitika zomwe zili pafupi nafe, akutero Radke. "Tikapereka zifukwa, nthawi zambiri zimakhala chifukwa chakuti timachita mantha kuti tichitepo kanthu. Sitingadziwe chochita kapena kuchita mantha kuti sizingapindule." Tikapanga masomphenya akulu mokwanira a zomwe titha kupeza ngati titatenga gawo loyamba, titha kukhala olimbikitsidwa. Radke amalimbikitsa kuyambira ndi mphindi zisanu zokha kupuma koyamba ndi kutambasula, ndipo kamodzi komwe kumamveka bwino, onjezerani zina kapena zina. "Chofunika ndikuti mukhale osagwirizana ndi kanthu kakang'ono, pangani chidaliro chanu, kenako ndikutsatira njira zotsatirazi," akutero.

Sindingagwiritse Ntchito Zolemera:

Ndidzakhala Wambiri!

Tiyeni tiwone za sayansi apa: "Amayi samangokhala ndi testosterone kuti akule," akutero Holland. "Komabe, mukufuna minofu yowonda kwambiri momwe ingathere popeza izi zimathandizira kagayidwe kake." Ngati mukuwopa kukhala Hulk, tulutsani tepi yoyezera ndikulemba zozungulira (ntchafu zanu, mikono yanu yakumtunda, ana amphongo, ndi zina zambiri), kutsatira kusiyanasiyana kwakadutsa nthawi kuti muwone zakuda ndi zoyera ngati mukukula kapena kungolimba. Amayi ena amatha kumanga, koma izi zimafunikira kudya ma calories ambiri kuposa momwe mukufunira, Rubenstein akuti. "Kulemera ndi njira yodalirika yopezera mphamvu ndi mawu omwe amayi ambiri amafuna," akutero Rubenstein. Amalimbikitsa kuchita masewera olimbitsa thupi masiku omwewo monga kuphunzitsa kukana, komwe kafukufuku akuwonetsa kuti kumapangitsa kukula kolimbikitsana pang'ono kuposa kuchita ziwirizo padera-ndipo izi zikutanthauza thupi lopanda mphamvu.

Ndine Wofooka-Sindingathe

Kwezani Zolemera

Ngati muli ofooka, muyenera kukhala mukukweza zolemera kuti minyewa yanu ilimbe! Osadandaula za kuchuluka kwa ma dumbbells; yambani ndi chilichonse chomwe mungakweze ndikupita patsogolo zolemera zolemera zikakhala zosavuta. Ngakhale kulemera kwa thupi lanu kumagwira ntchito, Radke akuti. Kukankha, kukoka, masewera olimbitsa thupi, ndi zochitika zina zopanda zida zitha kupangitsa kulimbitsa thupi kovuta, kovuta. "Mutha kuyamba ngakhale kugwiranagwirana ndi mawondo anu pansi kuti muzolowere kuthandiza thupi lanu," akuwonjezera Radke.

Sindidzakhalanso Ndi Mimba Nditangokhala Ndi Ana

Choyamba, kumbukirani kuti Beyonces ndipo Reese Witherspoon Padziko lonse lapansi ali ndi aphunzitsi aumwini, akatswiri a kadyedwe, ophika, ndi akatswiri ena omwe amawapatsa mapulani ndi chisamaliro chaumwini, kuwonjezera pa ana kapena awiri omwe amawona ana awo pamene akugwira ntchito kwa maola awiri molunjika. Koma, kutsekereza diastasis recti (kupatukana kwa rectus abdominis minofu) kapena khungu lotambasula kwambiri, "mkazi akhoza kutaya mafuta ndi kubwezeretsanso minofu ndi masewera olimbitsa thupi," akutero Rubenstein. Gawo loyamba ndi cardio, ndipo maphunziro apakati awonetsedwa kuti achepetse mafuta am'mimba bwino kuposa cardio yotsika kwambiri. Rubenstein amalimbikitsa mphindi 15 mpaka 20 zapakatikati masiku atatu pa sabata. Ngati izi ndizovuta kwambiri, mphindi 30 za cardio zachikhalidwe zosachepera masiku asanu pa sabata zitha kugwiranso ntchito. Toning ndi gawo lachiwiri: Yang'anani pazomwe mukufuna kuchita kuti mukokere khoma lanu m'mimba mozungulira midline yanu. Yesani matabwa ammbali, ma oblique crunches, kapena kusinthasintha ndi ma tubing. Koma zowonadi muyenera kuphatikiza izi ndi zakudya zomwe zimapereka ma calories ochepa kupitilira zomwe mwakhala mukudya (osapitilira 1,200 calories, pomwe thupi lanu limatha kufa ndi njala ndipo kagayidwe kanu ka thupi kamachedwa).

Onaninso za