Maubwino apamwamba 5 Panjinga

Zamkati

• 1. Zimalimbitsa thupi
• 2. Zimalimbikitsa thanzi la mtima
• 3. Zimakuthandizani kuti muchepetse kunenepa
• 4. Kulimbana ndi vuto la kugona
• 5. Amalimbikitsa kumverera kwabwino
• Kuphunzitsa njinga kuti muchepetse kunenepa

Kupalasa njinga kumakuthandizani kuti muchepetse thupi ndipo ndimachita masewera olimbitsa thupi kwa anthu omwe akuvutika ndi kusintha komwe kumadza chifukwa cha kunenepa kwambiri, monga msana, bondo kapena vuto la akakolo, chifukwa ndi njira yochepetsera zopatsa mphamvu osakhudzanso malo.

Kuti mukwere njinga, muyenera kuvala zovala zabwino ndi nsapato, komanso madzi akumwa kutentha, kuti mupewe mavuto am'mafupa komanso kuchepa kwa madzi m'thupi. Ndikofunikanso kugwiritsa ntchito chitetezo chokwanira kuti tipewe ngozi.

Ubwino wokwera njinga ndi wokulirapo mukamadya wathanzi ndikuchita izi, osachepera 3 pa sabata, kulola nthawi kuti kupweteka kwa minofu kudutse ndikukula kwa minofu.

Ubwino waukulu panjinga ndi:

1. Zimalimbitsa thupi

Kupalasa njinga ndi ntchito ya aerobic ndipo, chifukwa chake, ntchitoyi imathandizira kukonza mphamvu ya mtima ndipo, chifukwa chake, kulimbitsa thupi.

2. Zimalimbikitsa thanzi la mtima

Mukamayenda pa njinga, ndizotheka kuyambitsa minofu ingapo, kulimbikitsa kusintha kwa kayendedwe ka magazi ndikuwongolera kukhulupirika kwa zotengera, kuphatikiza pakuwongolera kuchuluka kwa mafuta m'thupi komanso kupewa kuchuluka kwa mafuta mkati mwa mitsempha. Chifukwa chake, zochitika zamtunduwu zimatha kuchepetsa chiwopsezo chokhala ndi atherosclerosis ndi matenda oopsa, mwachitsanzo.

3. Zimakuthandizani kuti muchepetse kunenepa

Kupalasa njinga kumalimbikitsa kutentha kwamakilogalamu 400 pa ola limodzi, kuwonjezera pakuthandizira kulimbitsa miyendo ndi minofu yam'mimba, yomwe imathandizira kulemera ndi kuwonongeka kwamafuta. Komabe, kuti kuchepa thupi kukhale kothandiza, ndikofunikira kukhala ndi chakudya chopatsa thanzi komanso chopatsa thanzi, malinga ndi cholinga, kuphatikiza pakuchita masewera olimbitsa thupi ena pafupipafupi.

4. Kulimbana ndi vuto la kugona

Mukakwera njinga ndizotheka kugwiritsa ntchito mphamvu zathupi, kuti usiku ndizosavuta kugona. Kuphatikiza apo, popeza kuchita masewera olimbitsa thupi kumabweretsa kumasulidwa kwa ma neurotransmitters ndikulimbikitsa kupumula kwa minofu, amathanso kuonedwa ngati othandizana nawo pakuthana ndi tulo. Umu ndi momwe muyenera kuchitira kusowa tulo.

5. Amalimbikitsa kumverera kwabwino

Mukamauluka, ma endorphin amatulutsidwa m'magazi, omwe amathandizira kukulitsa kumverera kwabwino. Kuphatikiza apo, chifukwa chakutulutsa ma endorphins, ndizotheka kuti munthuyo amadzimva kukhala wofunitsitsa, chifukwa chake, magwiridwe antchito amtunduwu atha kuthandizira pochiza kukhumudwa ndi nkhawa, mwachitsanzo.

Kuphunzitsa njinga kuti muchepetse kunenepa

Kuchulukitsa njira yochepetsera kunenepa ndi mafuta mukamayendetsa njinga, mphamvu zamaphunziro zimawonjezeka, mwina powonjezera mtunda wokutidwa kapena kudzera munthawi yophunzitsira, yomwe nthawi zambiri imachitika panjinga yoyimilira yomwe imakhala ndi liwiro kapena liwiro losinthana. . Onani momwe maphunziro apakati amachitikira.

Kuphatikiza apo, njira imodzi yolimbikitsira kukulira kwamaphunziro a njinga ndikuyenda kwakanthawi poyimirira, kuchita kubwereza kangapo 6, kwamphindi ziwiri iliyonse, kukhala osamala kuti musapitirire kubwereza koyamba 6, kuti muthe kukwaniritsa pirirani maphunziro onse.

Kuti mukhale ndi zotsatira zabwino pamaphunziro a njinga, ndikofunikira kukhala ndi chakudya chopatsa thanzi komanso choyenera malinga ndi cholinga. Onani malangizo ena ochepetsa kunenepa muvidiyo ili pansipa: