Zolakwitsa 5 Zomwe Zimasokoneza Magwiridwe Anu

Zamkati

• Kupukuta Thukuta Panthawi Yotentha Yoga
• Kumwa Pamaso pa Cardio
• Kuyankhula Kwachangu Pazolimbitsa Thupi
• Kuthamanga Pamene Mukuthamanga
• Kuchita Zolimbitsa Thupi Zotengera Kuvina pa Carpet
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Mwina simukuzindikira, koma zizolowezi zina zomwe mumachita kale ndipo Mukamachita masewera olimbitsa thupi mwina zingasokoneze zochita zanu zolimbitsa thupi. Dziwani zinthu zomwe sizingayembekezere zomwe zingalepheretse magwiridwe anu pachilichonse kuyambira yoga yotentha mpaka maphunziro olimba, limodzi ndi maupangiri osavuta omwe mungagwiritse ntchito kuti mupititse patsogolo thukuta lanu. (Kuchita bwino kwambiri sikudalira pazomwe mumachita kale kapena pamene mukugwira ntchito. Musaiwale zinthu izi zitatu zomwe muyenera kuchita nthawi yomweyo mukamaliza kulimbitsa thupi.)

Kupukuta Thukuta Panthawi Yotentha Yoga

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M'chipinda chomwe chimamveka ngati sauna kuposa studio, sizosadabwitsa kuti pali thukuta lonse lomwe limachitika mukalasi lotentha la yoga ndi Bikram yoga. Koma musanaganize zokopeka ndi yesero lopukuta zidebe za thukuta loyenderera m'mikono ndi miyendo yanu, ganizirani momwe zingakhudzire zomwe mwachita - khulupirirani kapena ayi, sikutuluka thukuta kokha komwe kumakutsitsimutsani , koma m'malo mwake kutuluka kwa thukuta (komwe kumakupangitsani kuti musatenthedwe).

Popeza makalasi otentha komanso a Bikram a yoga onse ndi otentha ndipo chinyezi, ndikutentha komwe kumakhala madigiri opitilira 100 ndipo chinyezi chimayandama mozungulira 30 mpaka 40%, njira yamadzi imatha kusokonekera ngakhale kuchuluka kwa thukuta kumawonjezeka. Awiri omwe amapukuta thukuta pakhungu nthawi zonse ndi chopukutira ndipo zotsatira zake zimakhala kuzizira kocheperako, zomwe zimapangitsa kutentha kwa thupi, kutentha thukuta ndipo, pambuyo pake, kuwonongeka kwakukulu kwa madzi amthupi komanso chiopsezo chowonjezeka cha kuchepa kwa madzi m'thupi, komwe zitha kuwononga masewera olimbitsa thupi ndikuyambitsa matenda okhudzana ndi kutentha.

Kumwa Pamaso pa Cardio

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Ngati mukuyesera kumwa zakumwa zochepa kwambiri zomwe mudakhala nazo usiku watha, nthawi yomwe mumagwiritsa ntchito elliptical kapena StairMaster ikuyenera kuvutika chifukwa chakumwa kwa mowa kumatha kukhala tsiku limodzi. Kafukufuku wasonyeza kuti mowa ukamwedwa mkati mwa maola 24 ochita masewera olimbitsa thupi, masewera olimbitsa thupi amachepa ndi pafupifupi 11.4 peresenti. Chifukwa chake musanadye magalasi owonjezera a vinyo mukamadya, ganizirani zotsatira zake zomwe zidzakhalepo pagawo lanu la cardio tsiku lotsatira. (Chepetsani zotsatira za kukomoka kwamtsogolo poyesa kuyitanitsa mwanzeru mukakhala pamalo ochitira masewera olimbitsa thupi. Onani Malangizo 7 Olimbitsa Thupi Ochokera kwa Bartenders.)

Kuyankhula Kwachangu Pazolimbitsa Thupi

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Tonsefe tili ndi mlandu wolankhula zoipa za ife tokha nthawi ndi nthawi - makamaka makamaka pokhudzana ndi kulimbitsa thupi kwathu - koma zikafika pamalingaliro anu opita kuntchito yanu, kungokhulupirira kuti magwiridwe anu azikhala ochepa kumapangitsa kuti mukhale ndi masewera olimbitsa thupi ochepa. Kafukufuku wa 2012 adapeza kuti othamanga omwe amadziona kuti akuyenera kuchita bwino adachita zoyipa kwambiri kuposa omwe amadzidalira kwambiri pa luso lawo, mosasamala kanthu kuti amakakamizidwa ndi owonera kapena ayi. Kungodziwuza nokha kuti mulibe mphamvu zokwanira musanapite m'kalasi yomwe mumakonda kapena kuthana ndi CrossFit WOD yotsatira kungapangitse kukayikira kwanu kophunzitsa mphamvu kukhala ulosi wokhutiritsa.

Kuthamanga Pamene Mukuthamanga

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Mumapeza chiyani mukaphatikiza ma kilomita angapo ndikuyenda mobwerezabwereza ndi thukuta ndi zovala zomwe sizikukwanira? Yankho lake ndikumangirira, kuluma komanso kuwotcha khungu komwe kumayimitsa ngakhale wothamanga waluso kwambiri, ndikuwononga nthawi yanu yophunzitsira komanso luso lanu.

Kuti muwongolere magwiridwe antchito anu komanso kuti mukhale omasuka komanso osamva kupweteka panthawi yothamanga, sankhani kuvala zovala zomwe zidapangidwa kuti zichotse chinyezi, zomwe zimathandiza kuti khungu likhale labwino komanso louma. M'malo ovuta kwambiri (ganizirani za m'khwapa, groin, ndi zina zotero), onetsetsani kuti mwavala zovala zoyenera zomwe sizili zotayirira kapena zothina kwambiri, zomwe zingayambitse kugundana kwakukulu ndi kupukuta khungu, zomwe zimapangitsa kuti musamachite masewera olimbitsa thupi. . (Ngati ndinu wothamanga, mungakhale mukuchita zambiri osati chizoloŵezi chimodzi choipa. Onani 15 Zokhumudwitsa ndi Zamwano Zoti Musiye.)

Kuchita Zolimbitsa Thupi Zotengera Kuvina pa Carpet

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Ngati mumakonda kugwedeza thang yanu, mungakonde kutulutsa thukuta kunyumba kwanu ndi masewera olimbitsa thupi motsogozedwa ndi aphunzitsi omwe akuyenda pakompyuta kapena pa TV. Komabe, zomwe mwina simukuzindikira ndikuti pabalaza pabalaza yomwe mukusunthira patsogolo mwina ikhozetsa kuchepa kokometsa kwanu. Ngakhale kupaka pansi kumachepetsa kupsyinjika kwamafupa ndi malo olumikizirana pochita masewera olimbitsa thupi poyerekeza ndi malo olimba ngati konkriti, mkangano womwe kalapeti umapereka ukhoza kugwira nsapato kumapeto, mwamphamvu ngati kuyenda, komwe kumatha kubweretsa chiopsezo chovulala bondo ndi akakolo sprains.

Mawu kwa anzeru-ngati mumakonda kuvina ndikukhala ndi mitengo yolimba m'nyumba mwanu, sankhani kugwedeza nthenga yanu pamenepo kuti muchepetse chiopsezo chovulala, ndikusunga malo okhala m'nyumba mwanu kuti azigwiritsa ntchito yoga ndi Pilates. (Mukukonda kulimbitsa thupi kovina bwino? Yesani imodzi mwamagulu 5 awa Ovina Omwe Amagwiranso Ntchito Monga Cardio Workout.)

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