Njira 3 Zopewera Kugona Tulo Tomwe Tili Tulo Tolimbitsa Thupi

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Nthawi zambiri, umboni umatsimikizira kuti masewera olimbitsa thupi ndiabwino kugona - zimakuthandizani kuti muziyenda mwachangu ndikugona usiku wonse. Komabe, mudzapeza kuti kugwira ntchito pafupi kwambiri ndi nthawi yogona kungakupatseni jolt ya mphamvu zomwe zimakupangitsani kuti mukhale ogona kwanthawi yayitali? Simuli nokha. Pakafukufuku wina, ophunzira adagona mphindi 42 kutalika masiku omwe anali osagwira ntchito kwenikweni.

Ngati ndi choncho kwa inu - koma dongosolo lanu silikulolani kufinya gawo lanu la thukuta koyambirira kwamasana - simuyenera kudzipereka kuti mupumule pang'ono usiku womwe mukufuna kuchita. Malangizo atatuwa akuthandizani kuti mugone movutikira, ngakhale mutakhala kuti mukudumpha molunjika kuchokera ku squats kulowa m'thumba.

Pitani ku Low-Impact

Sungani zolimbitsa thupi zanu zenizeni masiku omwe mumakhala ndi nthawi yambiri yopuma m'mawa, ndipo gwiritsani ntchito malo anu olimbitsa thupi madzulo kuti musankhe zosankha zochepa, monga kuyenda kapena kuthamanga kwambiri kapena bwino-vinyasa yoga. M'malo mwake, ziribe kanthu zomwe mungachite, lingalirani kutha nthawi yogwira ntchito usiku ndi ma positi ochepa, monga Happy Baby kapena Corpse pose. Kusuntha kotonthoza ndi kuyang'ana pa mpweya kudzakuthandizani kuti mukhale pansi, kukonzekera kugona.

Cool Down Mwachangu

Kulowa pabedi mukamamatira kuchokera pagawo lonyamulira masikelo kapena kuthamanga kwa treadmill ndikotsimikizika kumapangitsa kuwodzera kukhala kovuta. Kumbali inayi, kusamba kapena kusamba kotentha musanatsike pa PJs kudzatsimikizira kuti ndinu omasuka kuti mutengeke. Kuphatikiza apo, kafukufuku akuwonetsa kuti kutentha kwakukulu mwachilengedwe kumatsikira musanagone, zomwe zimathandiza kuti thupi lanu ligone mokwanira. Mukatuluka mu shawa lotentha ndikuyamba kuuma, thupi lanu limagweranso pang'ono, ndikupangitsa kugona.

Yesani Chotupitsa Pakati Pakati pausiku

Kuonjezera mafuta pambuyo pochita masewera olimbitsa thupi mochedwa usiku ndizo zonse: Idyani mopitirira muyeso, ndipo mudzamva kuti ndinu okhuta kwambiri ndi otupa kuti mugunde udzu; chochepa kwambiri, ndipo mimba yanu yolira idzakusungani. Kubetcha kwanu kwabwino ndikutenga chakumwa chopepuka chomwe chili ndi ma carbs ndi mapuloteni, zonse zomwe ndizofunikira kuti mupeze bwino. Zosankha zina zabwino: Chotupitsa chambewu zonse ndi batala wa peanut kapena hummus, kapu ya mkaka wa chokoleti, kapena tchizi wopanda mafuta ochepa ndi makeke.

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