Kodi 5-Minute Daily Workout Routines Imapindulitsadi?

Zamkati

• Kodi kulimbitsa mphindi 5 kumathandiza?
• Zomwe sayansi imanena
• Kuchita masewera olimbitsa thupi moyenera
• Malangizo oti mupeze nthawi
• Kuyeserera kwachidule kuti muyese
• Kutenga: Kusuntha

Ngati mukusowa nthawi yochita masewera olimbitsa thupi lero, mwina muyenera kungodumpha, sichoncho? Cholakwika! Mutha kupeza zabwino zolimbitsa thupi ndi thukuta kwa mphindi zisanu. Mwawerenga izi molondola: mphindi zisanu. Adakayikirabe? Pitirizani kuwerenga kuti mudziwe zambiri za momwe ma micro-workout amalimbikitsira thanzi lanu komanso kulimbitsa thupi lanu.

Kodi kulimbitsa mphindi 5 kumathandiza?

Ndizotheka kuti simunaganizepo zogwira ntchito kwa mphindi zisanu zokha. Sizikumveka ngati nthawi yokwanira yopanga kusiyana. Kupatula apo, Office of Disease Prevention and Health Promotion ikuti kuchita masewera olimbitsa thupi komwe kumatenga nthawi yayitali kuposa nthawi yayitali kumalimbikira kulimbitsa thupi mwamphamvu komwe muyenera kukhala nako sabata iliyonse. Koma izi sizikutanthauza kufupikitsa, kuchita masewera olimbitsa thupi mwamphamvu sikungathandize.

Ubwino wochita masewera olimbitsa thupi nthawi zonse umaphatikizapo chilichonse kuyambira kuchepa thupi mpaka kugona bwino mpaka kuwonjezera mphamvu zamagetsi. Kukhala wokhazikika kumathandizanso kwambiri kudzidalira kwanu. Chifukwa chake, palibe chilichonse choyenera kukwaniritsa cholinga ichi? Eya, ofufuza apeza kuti ngakhale masewera olimbitsa thupi ngati mphindi akhoza kukuthandizani kuti mukhale okhazikika.

Zomwe sayansi imanena

Kafukufuku wochokera ku Yunivesite ya Utah akuwonetsa kuti zidutswa zazing'ono zomwe mumachita tsiku lonse zitha kuwonjezera china chachikulu. M'malo mwake, ngakhale mphindi imodzi "yosakhazikika" yosuntha imatha kukhala ndi gawo lalikulu.

Amayi omwe amaphatikiza zochitika zazifupi kwambiri m'moyo watsiku ndi tsiku anali ndi kuchepa pang'ono kwa mthupi lawo (BMI), poyerekeza ndi zowongolera. Amuna anali ndi zotsatira zofananira. Kalori yotentha panthawi yayitali koma yolimbitsa thupi imalola azimayi kulemera pafupifupi 1/2 mapaundi ochepera anzawo osagwira ntchito. Mavuto onenepa kwambiri nawonso adatsika kwa amuna ndi akazi omwe adachita izi mwachangu. Chinsinsi chake ndikukulitsa mulingo wazonse zomwe mukuchita, motsutsana ndi kungoyang'ana kutalika kwa nthawiyo.

Kafukufuku wina wofalitsidwa mu Obesity adawonetsa kuti kugawaniza zolimbitsa thupi m'zinthu zazifupi kumakhala kwanzeru pankhani yokhudza kudya. Gulu limodzi la anthu onenepa kwambiri limachita zolimbitsa thupi kwa ola limodzi tsiku lililonse pomwe gulu lina limachita magawo 12 azolimbitsa mphindi zisanu. Pamapeto pake, magulu onse awiriwa anali ndi mapuloteni ofanana omwe amalamulira kudya m'magazi awo.

Gulu lomwe limachita zolimbitsa thupi lalifupi, komabe, lati limamva pafupifupi 32% nthawi yonse yamasana. Mwanjira ina, kukhuta kwawo kudakulirakulira pakuchita zolimbitsa thupi kwakanthawi kwa mphindi zisanu zokha.

Mwinanso mudamvapo zazina lotchedwa maphunziro a Tabata. Kulimbitsa thupi kwa Tabata kulidi mphindi 4 yophunzitsa zolimbitsa thupi yomwe imapangidwa ndi masekondi 20 olimbikira komanso masekondi 10 opumula, obwerezedwa kasanu ndi kamodzi. Dzinalo limachokera kwa wolemba kafukufuku wamaphunziro omwe adasindikizidwa mu 1996. Zotsatira za kafukufukuyu zidawonetsa kuti magawo azifupi azisintha kwambiri machitidwe a anaerobic ndi ma aerobic.

Kuchita masewera olimbitsa thupi moyenera

Izi zonse zikumveka bwino, koma mungamve ngati kupeza ngakhale mphindi zisanu zolimbitsa thupi ndizosatheka chifukwa chokhala otanganidwa. Kapena mwina mukamaliza nthawi, mumangofuna kupuma. Palibe amene akunena kuti kukhala wathanzi ndikosavuta, koma sikuyenera kuthekanso kukhala kosatheka.

Malangizo oti mupeze nthawi

• Gwiritsani ntchito zopumira pa TV kuti zikuthandizeni. Mutha kudzuka ndikudumpha jacks kapena kutsika ndikupanga pushups TV yanu isanayambike.
• Yesani njira ya nano yolimbitsa thupi pochita masewera olimbitsa thupi mukamachita ntchito za tsiku ndi tsiku monga kutsuka mano. M'malo moima pamenepo, konzekerani ng'ombe pang'ono.
• Ikani chikumbutso pafoni yanu kuti chikulimbikitseni kuchita masewera olimbitsa thupi tsiku lonse. Mutha kutseka chitseko chaofesi yanu kuti muchite yoga kapena kuyenda pang'ono ngati nthawi yopuma.
• Yendani kuti mukamalize ulendo wina m'malo moyendetsa. Kukwera masitepe m'malo chikepe. Paki patali kwambiri ndi malo ogulitsira.

Sungani kuti zikhale zogwirizana ndi zotsatira zabwino. Pakapita kanthawi, mutha kusintha zizolowezi zanu mokwanira kuti mayendedwe ambiri azigwirizana ndi tsiku lanu.

Kuyeserera kwachidule kuti muyese

Simukusowa umembala wa masewera olimbitsa thupi kuti mutulutse thukuta, mwina. M'malo mwake, momwe zimafikira pakupita kumalo ochitira masewera olimbitsa thupi, kusintha, ndikumaliza kuchita masewera olimbitsa thupi kumatha kupha nthawi komanso chidwi chanu. Mukamva kuti mwasunthika kuti musunthe, yesani kufunafuna zolimbitsa thupi zomwe mungapeze kwaulere pa YouTube.

Zitsanzo zina:

• Gwiritsani ntchito maziko anu ndi XHIT's 5 Minute Abs chizolowezi. Mukwaniritsa zolimbitsa thupi zingapo zomwe ndizotalika mphindi imodzi. Konzekerani kukhala katswiri wamatabwa owongoka, ma hip, ma oblique crunches, matabwa ammbali, ndi ma situp athunthu.
• Gwiritsani ntchito zomwe mumakonda ndi mphindi iyi ya 5 Butt and Thigh Workout ya Fitness Blender. Mutha kupanga ma squat osiyanasiyana pogwiritsa ntchito masekondi 40 ndikupumula masekondi asanu. Kusunthaku kukuthandizani kukweza, kuyankhula, ndikulimbitsa theka lanu lakumunsi kuti muwoneke bwino mu jeans yanu ndikukhala ndi mphamvu zambiri pazochita zanu za tsiku ndi tsiku.
• POPSUGAR Fitness igawira kanemayu 5-Minute Fat-Blasting Bodyweight Workout kanema kwa inu omwe mukufuna kuwotcha kwambiri. Muyamba ndikulumpha ma jacks ndi nyengo za sprint. Kenako mupitilira kulumpha kwa pike, masikono, ndi kulumpha mapapu ndi squats.
• Ntchito yolimbitsa thupi ya Tabata ya mphindi 4 ya Rebekah Borucki yawonedwa kawiri konse. Ndi gawo la mndandanda wake wotchedwa "Muli ndi mphindi zinayi" - ndipo ndi wakupha. Kuchita masewera olimbitsa thupi kumachitika kawiri, iliyonse masekondi 20, kenako masekondi 10 opuma. Amapereka lingaliro loti muchite ngati kutentha mpaka chizolowezi chotalikirapo kapena ngati kuyamba m'mawa wanu.

Osayandikira kompyuta? Ikani wotchi yanu kapena foni kuti ikhale ndi mphindi zisanu ndikuyesera kuchita zolimbitsa thupi monga momwe mungakwaniritsire. Mutha kupanga pushups, situps, matabwa, squats, kulumpha, mapapu, kuthamanga m'malo, kapena china chilichonse. Ingokhulupirirani ndipo yesetsani kufika pamlingo woyenera kwambiri. Ndipo musaiwale kumwa madzi ambiri mukamaliza!

Kutenga: Kusuntha

Inde. Kuchita masewera olimbitsa thupi mphindi zisanu zokha kungakhale kothandiza ku thanzi lanu m'njira zambiri. Ngati simukudziwa kuti zakwanira, yesetsani kuchita zolimbitsa thupi zomwe zili mgawo pamwambapa. Mukamaliza kupuma, dzifunseni nokha ngati mphindi zisanu zingayambitse mtima wanu. Ndipo, zowonadi, kuchita chinthu nthawi zambiri kumakhala bwino kuposa kusachita chilichonse, chifukwa chake yendani!