Zolinga za 40s zimayenda

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ku thanzi lanu

Nthawi yomwe azimayi ambiri amagwera m'galimoto yolimbitsa thupi ndiye nthawi yomwe ndikofunikira kwambiri kukhalabe. Ma 40s ndi pomwe ambiri aife timayamba kumva kusinthasintha kwa mahomoni komwe kumayamba kusamba. Kugwa pang'onopang'ono kwa estrogen kumatanthauza kuchepa kwa kagayidwe kake, chifukwa chake ndizovuta kuwotcha mafuta kuposa kale. Monga ngati izo sizinali zokwanira, kafukufuku akusonyeza kuti mafuta amakhala mozungulira pakati pa mkazi pa mlingo wachangu tsopano.

Mwamwayi, pali chida chobisika: kulimba. "Limbikitsani magawo anu a cardio ndipo mutha kuthana ndi kuthamanga kwa metabolic," akutero Pamela Peeke, MD, M.PH., pulofesa wothandizira wamankhwala ku yunivesite ya Maryland, Baltimore, komanso wolemba mabuku Menyani Mafuta Patatha Makumi Aayi (Viking, 2001). Ndipo musaiwale kuphunzitsa mphamvu, komwe kumawonjezera mphamvu ya fupa, kumateteza thupi lochepa thupi komanso kumalimbitsa minofu kuti muthe mphamvu pamagulu anu a cardio.

cardio wothandizira

Chitani chinachake chogwira ntchito tsiku lililonse, monga kuyenda kwa mphindi 10 mpaka 15, kuwonjezera pa masiku 3-5 a cardio mlungu uliwonse. Chepetsani kudumpha ndi kugunda ngati mafupa anu ali opweteka kapena opweteka. Kamodzi kapena kawiri pamlungu mumakhala ndi nthawi yolimbitsa thupi.

chifukwa chandamale chimasunthira ntchito

Izi zimapangitsa malo azovuta azimayi azaka za m'ma 40: minofu yomwe ili pamapewa ndi yomwe imakhazikika m'chiuno ndi m'chiuno.

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