Malangizo 7 othamanga mukakhala onenepa kwambiri

Zamkati

• 1. Konzani zolimbitsa thupi zanu ndi wophunzitsa
• 2. Sankhani njira yabwino kwambiri
• 3. Kuwerengetsa kugunda kwa mtima
• 4. Limbikitsani minofu
• 5. Kuthamanga pamodzi
• 6. Khalani ndi cholinga
• 7. Pumani moyenera
• Musanayambe kuthamanga
• Zomwe mungadye musanapite komanso mutatha mpikisano

Mukakhala onenepa kwambiri, ndipamene BMI yanu ili pakati pa 25 ndi 29, kuthamanga kuyenera kuchitidwa motsogozedwa ndi akatswiri azolimbitsa thupi kuti apewe kuvulala ndi mavuto azaumoyo. Chifukwa chake, tikulimbikitsidwa kuti asanayambe kuthamanga, amayesedwa kuti awone kukhala ndi thanzi lamthupi komanso thanzi la mafupa ndi mafupa, mwachitsanzo.

Kuphatikiza apo, ndikofunikira kulimbitsa minofu, kuwerengera kugunda kwa mtima, kukhazikitsa cholinga ndikudya bwino musanaphunzire komanso mutaphunzira kuti mukhale ndi phindu.

Nthawi zambiri, kuthamanga ndi imodzi mwazinthu zomwe zimawotcha mafuta kwambiri ndipo zimakuthandizani kuti muchepetse thupi msanga, chifukwa pamakhala kusinthana kwa mafuta kwamafuta owonda, komabe ndikofunikira kuthamanga osachepera 3 pa sabata. Pezani momwe kuthamanga kumatha kuchepa thupi.

Malangizo ena omwe ndiofunikira kwa iwo omwe akufuna kuthamanga komanso onenepa kwambiri ndi awa:

1. Konzani zolimbitsa thupi zanu ndi wophunzitsa

Maphunziro othamanga ayenera kukonzekera nthawi zonse ndi mphunzitsi wolimbitsa thupi kapena wophunzitsa yemwe ayenera kukhazikitsa njira yakeyake malinga ndi kuthekera kwa munthuyo ndi zolephera zake.

Komabe, nthawi zina kuthamanga sikungakhale njira yoyamba kwa iwo onenepa kwambiri, ndipo kungakhale kofunikira kuchita masewera olimbitsa thupi monga momwe taonera patebulo, kuyambira ndikuyenda pang'ono kwa mphindi 30. Malinga ndi momwe munthuyo adasinthira, wophunzitsayo amatha kulimbikitsa kuyenda kwapansi, komwe kumangoyenda pang'ono, kapena kuthamanga pang'ono, mwachitsanzo. Dziwani zabwino zoyenda.

Kuvuta kwamaphunziro kuyenera kukulira pang'onopang'ono, popeza kuthamanga ndi masewera olimbitsa thupi omwe amakhudza kwambiri malo, makamaka pamabondo, kuphatikiza pakufuna mphamvu yamtima.

2. Sankhani njira yabwino kwambiri

Muyenera kusankha kuthamanga paudzu, panjira zosalala kapena panjira yopewera ndikupewa kuthamanga pa phula, chifukwa chiopsezo chovulala chimatha. Kuphatikiza apo, muyenera kusankha njira zosanja ndikupewa kukwera ndi kutsika kuti mpikisanowu ugwire bwino ntchito.

3. Kuwerengetsa kugunda kwa mtima

Ndikofunikanso kuwerengera kuchuluka kwa kugunda kwa mtima pamphindi zomwe zimachitika poyesayesa kuti pasakhalenso mopitilira muyeso wamtima panthawi yochita masewera olimbitsa thupi. Kuwerengetsa kumenyedwa komwe mtima uyenera kufikira panthawi ya mpikisano, njira zotsatirazi zitha kugwiritsidwa ntchito: 208 - (0.7 x zaka pazaka). Mwachitsanzo, munthu wazaka 30 ayenera kuwerengera: 208 - (0.7 x 30 zaka) = 187, ndilo nambala yomenya pamphindi yomwe mtima uyenera kufikira nthawi yothamanga.

Kuwerengera kugunda kwa mtima mutha kugwiritsanso ntchito mita yamafupipafupi, kuwunika kwamtima kapena kugwiritsa ntchito wotchi yokhala ndi gulu la mtima, mwachitsanzo.

4. Limbikitsani minofu

Mukakhala othamanga onenepa ndikofunikira kuchita masewera olimbitsa thupi, makamaka minofu ya mwendo kuti muteteze kuvulala kwamabondo ndi akakolo, zomwe zimakonda othamanga.

Mwanjira imeneyi, mutha kupanga squats, kukhala pansi, matabwa ndikugwiritsa ntchito zida zomwe zimagwiritsa ntchito chiuno ndi minofu yakumbuyo kwa mwendo, nthawi zonse ndikuwonetsa mphunzitsi wa masewera olimbitsa thupi.

5. Kuthamanga pamodzi

Nthawi zambiri, kuthamanga ndi mnzanu, mnzanu kapena mphunzitsi kumamulimbikitsa kuti azimva kuti angathe kukwaniritsa zolinga zake.

6. Khalani ndi cholinga

Ndikofunikira kutanthauzira mtunda, womwe sukuyenera kupitilira 5 km m'mwezi woyamba, komanso womwe ungakulitsidwe pang'onopang'ono. Mwachitsanzo, mutha kuwonjezera kilomita 1 pamlungu sabata iliyonse, ngati wophunzitsayo azindikira kuti ali ndi thanzi labwino. Mwa kufotokoza cholinga, munthuyo amatha kuyang'ana kwambiri, ndikupeza njira zodzigonjetsera.

7. Pumani moyenera

Mukamathamanga, kupuma m'mimba kuyenera kugwiritsidwa ntchito, pogwiritsa ntchito chifundamtima, kupumira m'miyendo itatu ndikutulutsa mizere iwiri, popeza imalola kuti kusinthana kwa mapazi kumagwiritsidwe ntchito potulutsa, kupewa chiopsezo chovulala, kuwonjezera pakukula kwa mpweya.

Musanayambe kuthamanga

Mukakhala onenepa kwambiri ndipo mukufuna kuyamba kuthamanga, ndikofunikira kupita kwa dokotala kuti akachite mayeso oyenera ndikudziwa ngati mutha kuthamanga. Chifukwa chake, muyenera:

• Unikani BMI, zomwe zimakhala pakati pa 25 ndi 29 munthuyo akakhala wonenepa kwambiri. Phunzirani kuwerengera BMI;
• Ganizirani kuchuluka kwa mafuta m'thupi, zomwe zimasiyana zaka ndi kugonana koma, makamaka, ziyenera kukhala zosakwana 18% mwa amuna komanso ochepera 25% mwa akazi;
• Yesani kuzungulira kwa m'chiuno, zomwe ziyenera kukhala zosakwana 80 cm mwa akazi ndi 90 cm mwa amuna;
• Tengani mayeso a ergospirometric, yomwe imawunika momwe thupi limakhalira, magwiridwe antchito amtima ndi mapapo;
• Kayezetseni magazi kuyesa shuga, triglycerides ndi cholesterol, mwachitsanzo.

Ndipokhapokha atapita kuchipatala komwe wophunzitsayo angamupatse maphunziro kuti munthuyo athe kuonda komanso kuthamanga popanda choopsa.

Zomwe mungadye musanapite komanso mutatha mpikisano

Mukakhala wonenepa kwambiri, muyenera kufunsa katswiri wazakudya kuti muzitha kupanga zakudya zolingana ndi zosowa zanu. Chakudya choyenera ndi chofunikira musanathamange komanso mutatha kuthamanga, chifukwa ndikofunikira kupereka mphamvu zokwanira zosowa, kuchepetsa kuwonongeka kwa minofu ndikulimbikitsa kuchira.

Kuphatikiza apo, kumwa osachepera theka la lita imodzi yamadzi kwinaku mukuyenda ndikuvala nsapato zowala, zabwino zomwe zili zoyenerera mtundu wa mayendedwe ndizofunikira.