Kodi kuchita masewera olimbitsa thupi ndi kotani kuti muchepetse thupi?

Zamkati

• Momwe mungaphunzitsire kunyumba kuti muchepetse kunenepa
• Zomwe Mungadye kuti muchepetse kunenepa

Zochita zolimbitsa thupi kwa iwo omwe akufuna kuchepa thupi munjira yathanzi ayenera kuphatikiza zolimbitsa thupi za aerobic ndi anaerobic, kuti zolimbitsa thupi chimodzi zitheke zinazo. Zitsanzo zina zakuchita masewera olimbitsa thupi ndi kuyenda, kuthamanga, kusambira kapena kupalasa njinga, pomwe zitsanzo zina za masewera olimbitsa thupi a anaerobic zimaphatikizapo kuphunzira zolimbitsa thupi kapena masewera olimbitsa thupi am'deralo.

Ngakhale masewera olimbitsa thupi monga kuyenda kapena kuthamanga, kuwotcha mafuta ochulukirapo kwakanthawi kochepa ndikukhalitsa olimba mtima, machitidwe a anaerobic monga masewera olimbitsa thupi amachulukitsa minofu, amataya mphamvu zochulukirapo komanso kukonza magwiridwe antchito amthupi.

Nthawi zambiri, cholinga chophunzitsira ndi kuchepa thupi, choyenera ndikuchita pafupifupi mphindi 20 za maphunziro othamangitsa ndikutsatira mphindi 30 mpaka 40 zolimbitsa thupi, monga masewera olimbitsa thupi. Komabe, kulimbitsa thupi kulikonse kuyenera kusinthidwa ndi aphunzitsi azolimbitsa thupi, chifukwa zimadalira momwe munthu aliyense alili.

Momwe mungaphunzitsire kunyumba kuti muchepetse kunenepa

Pochita zolimbitsa thupi kunyumba, tikulimbikitsidwa kuphatikiza zolimbitsa thupi za aerobic ndi anaerobic motere:

1. Yambani kuthamanga, kuyenda, kupalasa njinga kapena rollerblading kwa mphindi 10 mpaka 15;

2. Chitani maseŵera olimbitsa thupi a m'deralo kapena olemera thupi lanu kwa mphindi 20 kapena 30.

Zolemera zazing'ono zingagwiritsidwenso ntchito pochita masewera olimbitsa thupi, omwe amalimbikitsa zofunikira zolimbitsa thupi ndipo atha kugulidwa m'masitolo ogulitsa zinthu, monga Decathlon, mwachitsanzo. Ngati mukufuna kutaya mafuta am'mimba ndikudziwitsani za abs anu, onani masewera olimbitsa thupi 6 kuti mufotokozere mimba yanu kunyumba.

Ngakhale maphunziro kunyumba amakhala omasuka komanso osungira ndalama, ngati kuli kotheka njira yabwino ndikuphunzitsira ku malo ochitira masewera olimbitsa thupi, kuti maphunzirowo aziwunikidwa pafupipafupi ndikusinthidwa ndi akatswiri.

Zomwe Mungadye kuti muchepetse kunenepa

Kuphatikiza pa kuchita masewera olimbitsa thupi, chakudya ndichofunikanso kuti muchepetse thupi, makamaka musanaphunzire komanso mutaphunzira. Nthawi zonse ikani masamba awiri pagawo, idyani kasanu ndi kamodzi patsiku ndikuchotsa maswiti, makeke, ma cookie oyika, chakudya chofulumira, zakudya zopangidwa ndi zakudya zokazinga, izi ndi zina mwazakudya zomwe zimakuthandizani kuti muchepetse thupi. Onani zomwe mungadye kuti muchepetse kunenepa, mu Momwe mungapangire zakudya zopatsa thanzi kuti muchepetse kunenepa.

Zakudya zolondola zimathandiza kutentha mafuta ndikuchulukitsa minofu, chifukwa chake onani malangizo ochokera kwa katswiri wathu wazakudya pazomwe mungadye musanaphunzire komanso mutaphunzira, muvidiyo yotsatirayi: