Ubwino wa 5-Minute Workout

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Timakonda kuchita masewera olimbitsa thupi, koma kupeza ola limodzi loti tichite ku masewera olimbitsa thupi-ndi chilimbikitso chochitira zimenezo-ndizovuta nthawi ino ya chaka. Ndipo mukazolowera mphindi 60 zamapampu olimbitsa thupi kapena kutalika kwa ma kilomita sikisi, kukhazikitsa zolimbitsa thupi mwachangu, monga kuthamanga mozungulira bwalo kapena mphindi zisanu za burpees, kumatha kukhala kofooketsa kapena kopanda tanthauzo. Koma zolimbitsa mwachidule kwenikweni ndi ndiyofunika pokhapokha mutagwiritsa ntchito nthawi yanu mwanzeru (ndikugwira ntchito ngati iyi 6-Minute Workout ya Stronger Core!). M'malo mwake, kafukufuku watsopanoyu akuwonetsa kuti ngakhale nthawi yayifupi kwambiri kapena yocheperako yochita masewera olimbitsa thupi imapindulitsa kwambiri. Nazi zifukwa zazikulu zitatu zopangira miniti iliyonse kuwerengera.

Kuthamanga kwa Mphindi 7 Patsiku Kumateteza Mtima

Si chinsinsi kuti kuthamanga ndikwabwino kwa dongosolo lanu lamtima. Komabe, n'zovuta kukhulupirira kuti kuthamanga kwa mphindi zisanu ndi ziwiri komwe mumatha kulowamo pomwe ma pie ozizira ndi abwino kwa china chilichonse kuposa kungowonjezera pang'ono komanso kutentha kwa calorie. Koma ndi zoona, atero ofufuza a Journal ya American College of Cardiology. Poyerekeza ndi omwe sathamanga, anthu omwe amathamanga kwa mphindi 51 pa sabata, kapena mphindi zisanu ndi ziwiri patsiku, ali ndi mwayi wokwanira kufa ndi 45 peresenti chifukwa cha matenda amtima. Khalani ndi chizolowezi: Othamanga olimbikira-omwe akhala akuthamanga pafupipafupi kwa zaka zisanu ndi chimodzi adapeza phindu lalikulu.

Kuyenda njinga kwamphindi 10 Kumalimbikitsa Brainpower

Ambiri okonda masewera olimbitsa thupi amatha kunena izi: Chimodzi mwazifukwa zazikulu zomwe timayesera kupeza nthawi yokoka zovotera zathu ngakhale titakhala otanganidwa kwambiri kuti tichite masewera olimbitsa thupi ndichakuti timadziwa thukuta labwino ndiyo njira yosavuta yotentha ena nkhawa. Zowonadi, odzipereka mu kafukufuku waku Japan anali osangalala kwambiri patangopita mphindi 10 pa njinga yolimbitsa thupi. Kuchita masewera olimbitsa njinga mwachidule kudathandizanso kuti omwe akutenga nawo mbali azigwiritsa ntchito nthawi yayikulu komanso magwiridwe antchito, maluso okhudzana ndi kukumbukira, kukonza, komanso kukonzekera. (Kuphatikiza pa awa, maubwino 13 a Mental Health a Kuchita masewera olimbitsa thupi akutsimikizirani kuti angakulimbikitseni kuti mulimbikitse kuchita masewera olimbitsa thupi munthawi ya tchuthi!).

Ntchito Yaifupi, Yowopsa Kwambiri Imalimbitsabe Kukhala Olimba

Sikuti nthawi zonse kusowa nthawi kumachepetsa magawo anu a masewera olimbitsa thupi. Pamene mukuyesera kuwonjezera kulimbitsa thupi kwanu (monga kuwonjezera ma sprint anu kuthamanga), mutha kudziona kuti mwatopa msanga, ndikusinthira maphunziro anu mphindi 45 kukhala 30. Osadandaula kwambiri. Kuphunzira pambuyo pa kafukufuku wasonyeza kuti magawo afupikitsa a maphunziro apamwamba kwambiri (HIIT) kapena masewera olimbitsa thupi a Tabata amatha kukhala othandiza pakupanga masewera olimbitsa thupi monga maphunziro achikhalidwe - ngati sichoncho. Koma kuti mupindule, muyenera kutero kwenikweni Kanikizani nokha munthawi, ndikuzisunga mosasintha. (Ngati mukufuna kudziwa, yesani imodzi mwamagawo 10 awa a Tabata Workout.)

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