Zochita zabwino kwambiri zotaya mimba

Zamkati

• Zochita zolimbitsa thupi zochitira kunyumba
• Zochita za aerobic zoti muchite mumsewu
• Kuchita masewera olimbitsa thupi kuti muwotche mafuta ndikutaya mimba
• Chakudya choti muchepetse mimba

Zochita za aerobic ndizo zomwe zimagwira magulu akuluakulu, zomwe zimapangitsa mapapu ndi mtima kugwira ntchito molimbika chifukwa mpweya wambiri umafunikira kufikira m'maselo.

Zitsanzo zina ndizoyenda, zomwe zimawotcha mafuta am'deralo ndikuthandizira kuchepa kwamafuta m'chiwindi ndipo, chifukwa chake, kuchuluka kwama cholesterol m'mwazi. Ubwino waukulu wochita masewera olimbitsa thupi pochepetsa thupi ndi awa:

• Kutentha mafuta omwe amapezeka pansi pakhungu, pakati pa viscera ndi chiwindi;
• Limbani ndi nkhawa pochepetsa kuchuluka kwa cortisol - mahomoni olumikizidwa ndi kupsinjika;
• Sinthani kukhala bwino chifukwa chakutulutsa ma endorphin m'magazi.

Komabe, kuti muchepetse thupi ndikuchepetsa m'mimba ndikofunikira kukulitsa zovuta zolimbitsa thupi zomwe zachitika ndikuchepetsa ndalama zomwe mumadya kudzera pachakudya.

Zochita zolimbitsa thupi zochitira kunyumba

Kudumpha chingwe, kuvina nyimbo zomwe mumakonda, kutsatira malangizo a pulogalamu yanu pa smartphone kapena DVD ya Zumba kungakhale njira zabwino kwambiri kwa iwo omwe safuna kupita kumalo ochitira masewera olimbitsa thupi. Kungakhalenso kothandiza kukhala ndi njinga yochitira masewera olimbitsa thupi kunyumba kapena zida zina zolimbitsa thupi zomwe zitha kugulidwa m'masitolo ogulitsa zinthu.

Kuthekera kwina ndikuchita masewera amakanema ngati Wii komwe mungatsatire malangizo a aphunzitsi kapena kungovina papulatifomu.

Zochita za aerobic zoti muchite mumsewu

Zochita zolimbitsa thupi zitha kuchitikanso mumsewu, paki kapena pafupi ndi gombe, mwachitsanzo. Poterepa, munthu ayenera kukonda kuphunzitsa nthawi yozizira kwambiri yamasana, kuteteza khungu padzuwa, komanso kukhala ndi madzi kapena isotonics kuti azithira madzi.

Kuyenda, kuthamanga, kupalasa njinga kapena ma rollerblading ndi njira zabwino kwambiri zochitira panokha kapena pagulu. Kumbukirani kuti mukamaphunzira, kupuma kwanu kuyenera kukhala kocheperako pang'ono kuti muchepetse kunenepa.

Umu ndi momwe mungapangire masewera olimbitsa thupi kuti muyambe kuwotcha mafuta.

Kuchita masewera olimbitsa thupi kuti muwotche mafuta ndikutaya mimba

Kuchita masewera olimbitsa thupi kuti mutenthe mafuta ndikutaya m'mimba kuyenera kuchitidwa osachepera mphindi 30 ndipo kuyenera kubwerezedwa katatu kapena kasanu pamlungu. Poyamba sizofunikira kudandaula za kugunda kwamtima kwamaphunziro, ingowonetserani kuti kupuma kwanu kumakhala kovutirapo, komabe mumatha kuyankhula, koma ndi kunja kwa malo anu otonthoza.

Dziwani kuti kodi kugunda kwa mtima koyenera ndi kotani.

Ngati sizotheka kuphunzitsa kwa mphindi 30, mutha kuyamba ndi mphindi 15 sabata yoyamba, koma muyenera kuwonjezera nthawi yophunzitsira kuti muzitha kuwotcha ma calories ambiri motero kuti muchepetse kunenepa. Ngati simumachita masewera olimbitsa thupi ndipo mukuganiza zakuyamba, tikulimbikitsidwa kuti mupite kwa dokotala musanaphunzire kuti muwone zaumoyo wanu.

Chakudya choti muchepetse mimba

Onani malangizo 3 ofunikira owotcha mafuta ndikutaya mimba mu kanemayu ndi katswiri wazakudya Tatiana Zanin: