Zopindulitsa zazikulu za 7 zomanga thupi

Zamkati

• 1. Zimasintha kaimidwe ka thupi
• 2. Amachepetsa mafuta
• 3. Lankhulani minofu yanu
• 4. Kulimbana ndi mavuto am'maganizo
• 5. Kuchulukitsa kuchuluka kwa mafupa
• 6. Kuchepetsa chiopsezo cha matenda ashuga
• 7.Kulimbitsa thupi lolimbitsa thupi

Kuchita masewera olimbitsa thupi kumawoneka ndi ambiri ngati njira yowonjezera minofu, komabe zolimbitsa thupi zamtunduwu zimakhala ndi maubwino ambiri, kutha kulimbana ndi kukhumudwa, mwachitsanzo. Kuphatikiza apo, kulimbitsa thupi kumathandizira kukhala ndi thanzi labwino, kumawonjezera kuchuluka kwa mafupa ndikuwonetsetsa kuti thupi likhale lolimba. Onani malangizo ena kuti mukhale ndi minofu yambiri.

Kuti mupindule kwambiri, ndikofunikira kuti kumanga thupi kumachitika pafupipafupi komanso kumadya limodzi ndi chakudya chokwanira. Kuphatikiza apo, ndikofunikira kugona mokwanira, kumwa madzi ambiri ndikupatsa thupi nthawi yopuma.

Akatswiri amatsimikizira kuti, pokhudzana ndi kumanga thupi, palibe chifukwa chokokomeza, chofunikira ndichopitilira zina. Kupita kumalo ochitira masewera olimbitsa thupi tsiku lililonse kwa sabata imodzi, kuphunzira kwa ola limodzi, osaphunzitsanso sabata yamawa, sikupanga zotsatira zabwino zambiri monga kuphunzitsa katatu pasabata, 1 ora nthawi iliyonse, sabata iliyonse, mwachitsanzo.

Ubwino waukulu pakuphunzitsa kulemera ndi:

1. Zimasintha kaimidwe ka thupi

Kuyeserera zolimbitsa thupi kumalimbitsa minofu yolimbitsa msana, kukonza magwiridwe antchito ndikuchepetsa kupweteka kwakanthawi mwachitsanzo.

2. Amachepetsa mafuta

Ntchito yomanga zolimbitsa thupi ikamachitika pafupipafupi, mwamphamvu komanso kumadya mopatsa thanzi, thupi limayamba kuwotcha mafuta ochulukirapo ndikuwonjezera minofu, kuthamangitsa kagayidwe ndikukonda kugwiritsa ntchito caloric ngakhale mutayimirira.

Kuchepetsa mafuta, kuwonjezera pakupititsa patsogolo zokongoletsa komanso kudzidalira, kumateteza matenda angapo, monga kunenepa kwambiri ndi atherosclerosis, mwachitsanzo.

3. Lankhulani minofu yanu

Minofu toning ndi imodzi mwazomwe zimawoneka "zotsatira" zakuphunzitsira kulemera. Kuchulukako kumachitika chifukwa cha kutayika kwa mafuta, kuchuluka kwa minofu yolimbitsa ndikulimbitsa kwa minofu yomwe kupatula kuyimira phindu, imalola kutha kwa cellulite, mwachitsanzo.

Komabe, kuti minofu ikhale yolimba, pamafunika kukhala ndi hydration yoyenera komanso chakudya chamagulu. Onani zomwe mungadye kuti mukhale wonenepa.

4. Kulimbana ndi mavuto am'maganizo

Mwa kulimbikitsa kutulutsidwa kwa endorphin, yomwe ndi mahomoni omwe amachititsa kuti munthu akhale ndi moyo wabwino, kumanga thupi kumatha kukhala njira yabwino yothanirana ndi nkhawa, kuchepetsa nkhawa komanso kulimbana ndi kukhumudwa. Phunzirani momwe mungakulitsire kupanga kwa endorphin ndikumasulidwa.

5. Kuchulukitsa kuchuluka kwa mafupa

Kuphunzitsa kunenepa kumawonjezera kuchuluka kwa mafupa, ndiko kuti, kumapangitsa mafupa kugonjetsedwa, kumachepetsa mwayi wophulika komanso kukula kwa kufooka kwa mafupa, komwe kumafala kwa achikulire ndi amayi pakutha. Komabe, kuti mafupa alimbitsidwe, ndikofunikira kuti omanga thupi azikhala limodzi ndi chakudya chopatsa thanzi, chopatsa thanzi komanso chopangidwa ndi zakudya zokhala ndi calcium ndi vitamini D. Onani zakudya zomwe zili ndi vitamini D.

6. Kuchepetsa chiopsezo cha matenda ashuga

Kuopsa kwa matenda ashuga kumatha kuchepetsedwa ndikamachita masewera olimbitsa thupi chifukwa thupi limayamba kugwiritsa ntchito glucose ngati gwero lamphamvu ndipo shuga wambiri m'magazi amayamba kusungidwa ngati glycogen, yomwe imagwiritsidwa ntchito m'malo ena njira zamagetsi, mwachitsanzo.

7.Kulimbitsa thupi lolimbitsa thupi

Kulimbitsa thupi kwambiri, kumakulitsa ntchito yamtima, kuwonetsetsa kuti mtima uli bwino komanso kupuma. Chifukwa chake, pali kuwongolera kwa kuthamanga kwa magazi ndipo, chifukwa chake, kumachepetsa chiopsezo cha matenda amtima, monga atherosclerosis, mwachitsanzo.