Ubwino Wakuyenda Ndi Wotani?

Zamkati

• Kodi kuyenda ndikabwino kwa inu?
• 1. Kutentha mafuta
• 2. Limbikitsani mtima
• 3. Ingakuthandizeni kutsitsa shuga m'mwazi
• 4. Kumachepetsa kupweteka kwa palimodzi
• 5.Amalimbitsa chitetezo cha mthupi
• 6. Limbikitsani mphamvu zanu
• 7. Limbikitsani mtima wanu
• 8. Wonjezerani moyo wanu
• 9. Yendetsani miyendo yanu
• 10. Kuganiza mwanzeru
• Malangizo okhala otetezeka poyenda
• Momwe mungayambire
• Kutenga

Kodi kuyenda ndikabwino kwa inu?

Kuyenda kumatha kupereka zabwino zathanzi kwa anthu amisinkhu yonse komanso kulimbitsa thupi. Zitha kuthandizanso kupewa matenda ena komanso kutalikitsa moyo wanu.

Kuyenda ndi ufulu kuchita ndipo ndikosavuta kuti mukwaniritse zomwe mumachita tsiku ndi tsiku. Zomwe mukufunikira kuti muyambe kuyenda ndi nsapato zolimba.

Werengani kuti mumve zaubwino woyenda.

1. Kutentha mafuta

Kuyenda kungakuthandizeni kuwotcha mafuta. Kuwotcha mafuta kungakuthandizeni kuti muchepetse kapena muchepetse kunenepa.

Kutentha kwanu kwa kalori kumatengera zinthu zingapo, kuphatikiza:

• liwiro loyenda
• mtunda wokutidwa
• mtunda (mumawotcha mafuta ochulukirapo kukwera kuposa momwe mungawotche pamalo athyathyathya)
• kulemera kwako

Mutha kudziwa kalori yanu yeniyeni yoyaka kudzera pa kalori yowerengera. Mwachiyerekezo chonse, mutha kulozeranso tchati ichi.

2. Limbikitsani mtima

Kuyenda osachepera mphindi 30 patsiku, masiku asanu pasabata kumachepetsa chiopsezo chanu chodwala matenda amtima pafupifupi. Ndipo chiopsezo chanu chitha kuchepa kwambiri mukamawonjezera nthawi kapena mtunda womwe mumayenda patsiku.

3. Ingakuthandizeni kutsitsa shuga m'mwazi

Kuyenda pang'ono mukadya kungakuthandizeni kuchepetsa shuga m'mwazi.

Kafukufuku wocheperako adapeza kuti kuyenda kwa mphindi 15 katatu patsiku (mukatha kudya kadzutsa, nkhomaliro, ndi chakudya chamadzulo) kumathandizira kuchuluka kwa shuga wamagazi kuposa kuyenda mphindi 45 mphindi ina masana.

Kafukufuku wowonjezereka amafunika kutsimikizira izi, komabe.

Ganizirani kupanga kuyenda pambuyo pa chakudya kukhala gawo lanu lanthawi zonse. Ikhozanso kukuthandizani kuti muzitha kuchita masewera olimbitsa thupi tsiku lonse.

4. Kumachepetsa kupweteka kwa palimodzi

Kuyenda kumatha kuteteza malo, kuphatikiza mawondo anu ndi chiuno. Ndi chifukwa chakuti zimathandiza mafuta ndi kulimbitsa minofu yomwe imagwirizira zolumikizira.

Kuyenda kungaperekenso phindu kwa anthu omwe ali ndi nyamakazi, monga kuchepetsa kupweteka. Ndipo kuyenda mamailosi 5 mpaka 6 pa sabata kungathandizenso kupewa nyamakazi.

5.Amalimbitsa chitetezo cha mthupi

Kuyenda kumachepetsa chiopsezo chanu chotenga chimfine kapena chimfine.

Kafukufuku wina adafufuza akulu 1,000 nthawi yachimfine. Omwe amayenda pang'onopang'ono kwa mphindi 30 mpaka 45 patsiku amakhala ndi masiku ochepa odwala 43 peresenti komanso matenda opatsirana am'mapazi.

Zizindikiro zawo zidachepetsanso ngati adwala. Izi zimafaniziridwa ndi achikulire omwe anali kuphunzira omwe anali atangokhala.

Yesetsani kuyenda tsiku lililonse kuti mupeze izi. Ngati mumakhala nyengo yozizira, mutha kuyesa kuyenda pamtunda kapena mozungulira malo ogulitsira m'nyumba.

6. Limbikitsani mphamvu zanu

Kuyenda wapansi mutatopa kungakhale mphamvu yolimbikitsira mphamvu kuposa kutenga khofi.

Kuyenda kumawonjezera mpweya wabwino kudzera mthupi. Ikhozanso kuwonjezera kuchuluka kwa cortisol, epinephrine, ndi norepinephrine. Awo ndi mahomoni omwe amathandizira kukweza mphamvu zamagetsi.

7. Limbikitsani mtima wanu

Kuyenda kumatha kuthandizira thanzi lanu lamaganizidwe. onetsani kuti zitha kuthandiza kuchepetsa nkhawa, kukhumudwa, komanso kusasangalala. Zitha kulimbikitsanso kudzidalira komanso kuchepetsa zisonyezo zakusiya pagulu.

Kuti mulandire maubwino awa, yesetsani kuyenda mphindi 30 kapena kuchita masewera olimbitsa thupi masiku atatu pa sabata. Muthanso kutero pakadutsa mphindi 10.

8. Wonjezerani moyo wanu

Kuyenda mofulumira kungakulitse moyo wanu. Ofufuzawo adapeza kuti kuyenda pafupipafupi poyerekeza ndi kuchepa pang'ono kunapangitsa kuti 20% ichepetse chiopsezo chaimfayo.

Koma kuyenda mofulumira kapena mofulumira (osachepera 4 mailosi pa ora) kunachepetsa chiopsezo ndi 24 peresenti. Kafukufukuyu adayang'ana kuyanjana kwa kuyenda mofulumira kwambiri ndi zinthu monga zomwe zimayambitsa kufa, matenda amtima, ndi imfa ya khansa.

9. Yendetsani miyendo yanu

Kuyenda kumatha kulimbitsa minofu yamiyendo yanu. Kuti mukhale ndi mphamvu zambiri, yendani m'dera lamapiri kapena pa treadmill yomwe ili ndi tsinde. Kapena pezani njira zokhala ndi masitepe.

Komanso gulitsani kuyenda ndi zochitika zina zophunzitsira mtanda monga kupalasa njinga kapena kuthamanga. Muthanso kuchita masewera olimbitsa thupi monga squats, lunges, ndi ma curls amiyendo kuti mumveke bwino ndikulimbitsa minofu yanu ya mwendo.

10. Kuganiza mwanzeru

Kuyenda kumatha kuthandizira kutsuka mutu wanu ndikuthandizani kuganiza mwanzeru.

Kafukufuku wophatikiza zoyesera zinayi poyerekeza anthu omwe amayesa kuganiza za malingaliro atsopano akamayenda kapena kukhala. Ofufuzawo adapeza kuti ophunzira akuchita bwino poyenda, makamaka poyenda panja.

Ofufuzawo adazindikira kuti kuyenda kumatsegulira malingaliro kwaulere ndipo ndi njira yosavuta yolimbikitsira luso komanso kuchita masewera olimbitsa thupi nthawi yomweyo.

Yesetsani kuyambitsa msonkhano woyenda ndi anzanu nthawi yotsatira mukadzakhala ndi vuto kuntchito.

Malangizo okhala otetezeka poyenda

Kuti muwonetsetse chitetezo chanu poyenda, tsatirani malangizo awa:

• Yendani m'malo omwe anthu akuyenda. Fufuzani malo owala bwino ngati zingatheke.
• Mukayenda madzulo kapena m'mawa kwambiri, valani chovala chowala kapena chowala kuti magalimoto azikuwonani.
• Valani nsapato zolimba zomwe zili ndi chidendene chabwino komanso chothandizira.
• Valani zovala zomasuka.
• Imwani madzi ambiri musanayende komanso mutayenda kuti mukhale ndi madzi okwanira.
• Valani zoteteza kuteteza dzuwa kuti zisapse ndi dzuwa, ngakhale masiku amvula.

Momwe mungayambire

Kuti muyambe kuyenda, zonse zomwe mungafune ndi nsapato zolimba zoyenda. Sankhani njira yoyenda pafupi ndi kwanu. Kapena yang'anani malo okongola oti mungayende m'dera lanu, monga kanjira kapena pagombe.

Muthanso kufunsira mnzanu kapena wachibale kuti ayende nanu ndikukuyimbani mlandu. Kapenanso, mutha kuwonjezera kuyenda m'zochita zanu za tsiku ndi tsiku. Nawa malingaliro:

• Mukamanyamuka, tsikani basi kapena mukakwera sitima imodzi m'mawa kwambiri ndikuyenda njira yonse yopita kuntchito.
• Paki patali ndi ofesi yanu kuposa masiku onse ndikuyenda kupita ndikubwera pagalimoto yanu.
• Ganizirani kuyenda m'malo moyendetsa galimoto mukamayenda ulendo wina. Mutha kumaliza ntchito zanu ndikukhala olimbitsa thupi nthawi yomweyo.

Kutenga

Kuyenda kumatha kukwaniritsa zolimbitsa thupi zatsiku ndi tsiku kwa anthu azaka zonse komanso misinkhu yolimbitsa thupi.

Ganizirani zopeza pedometer kapena njira ina yolimbitsira thupi kuti muziyang'anira mayendedwe anu atsiku ndi tsiku. Nawa ena oti muwone.

Sankhani njira yoyenda komanso cholinga chatsiku ndi tsiku chomwe chili choyenera msinkhu wanu komanso kulimbitsa thupi.

Kutentha ndi kuziziritsa musanayende kuti mupewe kuvulala. Nthawi zonse muzilankhula ndi dokotala musanayambe kuchita masewera olimbitsa thupi.