Momwe Mungayambitsire Kulimbitsa Thupi: Upangiri Woyambira Kugwira Ntchito

Zamkati

• N'chifukwa Chiyani Muyenera Kuchita Zinthu Zolimbitsa Thupi?
• Mitundu Yodziwika Yolimbitsa Thupi
• Momwe Mungayambitsire
• 1. Yang'anani Thanzi Lanu
• 2. Pangani dongosolo ndikukhala ndi zolinga zomwe mungakwaniritse
• 3. Khalani Khalidwe Lanu
• Kodi Muyenera Kuchita Masewera Olimbitsa Thupi Motani?
• Pulogalamu Yoyeserera Yoyeserera Sabata Limodzi
• Malangizo Ochepa Kwa Oyamba
• 1. Khalani Wosungunuka
• 2. Sangalalani ndi Chakudya Chanu
• 3. Kutentha
• 4. Kuziziritsa
• 5. Mverani Thupi Lanu
• Momwe Mungakhalire Olimbikitsidwa
• Mfundo Yofunika Kwambiri
• Kodi Muyenera Kuchita Masewera Olimbitsa Thupi Motani?
• Pulogalamu Yoyeserera Yoyeserera Sabata Limodzi
• Malangizo Ochepa Kwa Oyamba
• 1. Khalani Wosungunuka
• 2. Sangalalani ndi Chakudya Chanu
• 3. Kutentha
• 4. Kuzizira
• 5. Mverani Thupi Lanu
• Momwe Mungakhalire Olimbikitsidwa
• Mfundo Yofunika Kwambiri

Kuchita masewera olimbitsa thupi pafupipafupi ndi chimodzi mwazinthu zabwino kwambiri zomwe mungachite kuti mukhale ndi thanzi labwino.

Mukangoyamba kuchita masewera olimbitsa thupi, mudzayamba kuwona ndikumva zabwino zomwe kuchita masewera olimbitsa thupi kungakhale ndi thupi lanu komanso thanzi lanu.

Komabe, kuchita masewera olimbitsa thupi m'zinthu zomwe mumachita tsiku ndi tsiku kumafunikira kutsimikiza mtima, ndipo kumamatira kumapeto kwake kumafunikira kulanga.

Ngati mukuganiza zoyamba kuchita masewera olimbitsa thupi koma simukudziwa komwe mungayambire, nkhaniyi ndi yanu. Nazi zonse zomwe muyenera kudziwa za kuyambitsa chizolowezi ndikumamatira.

N'chifukwa Chiyani Muyenera Kuchita Zinthu Zolimbitsa Thupi?

Kuchita masewera olimbitsa thupi pafupipafupi kwawonetsedwa kuti kumakulitsa thanzi lanu ().

Ubwino wake waukulu ndikuphatikizira kukuthandizani kuti mukhale ndi thupi lolemera, kukhala ndi minofu ndikuchepetsa chiopsezo cha matenda osachiritsika (,,,).

Kuphatikiza apo, kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kumatha kukulitsa chisangalalo, kukulitsa thanzi lam'mutu, kukuthandizani kugona bwino komanso kukulitsa moyo wanu wogonana (,,,).

Ndipo sizo zonse - zingakuthandizeninso kukhalabe ndi mphamvu zamagetsi ().

Mwachidule, kuchita masewera olimbitsa thupi ndi kwamphamvu ndipo kungasinthe moyo wanu.

Kuchita masewera olimbitsa thupi kumatha kukonza magwiridwe antchito am'mutu, kumachepetsa chiopsezo cha matenda osachiritsika ndikuchepetsa thupi.

Mitundu Yodziwika Yolimbitsa Thupi

Pali mitundu yosiyanasiyana yochita masewera olimbitsa thupi, kuphatikiza:

• Aerobic: Nthawi zambiri pachimake pa pulogalamu iliyonse yolimbitsa thupi, imaphatikizapo nthawi zoyenda mosalekeza. Zitsanzo zimaphatikizapo kusambira, kuthamanga ndi kuvina.
• Mphamvu: Zimathandizira kuwonjezera mphamvu yamphamvu ndi nyonga. Zitsanzo ndi monga kukana kuphunzira, ma plyometric, kukweza zolemera ndi kuthamanga.
• Zojambula: Kusuntha kwamthupi koyambirira kopanda zida zolimbitsa thupi komanso kuthamanga kwapakatikati. Zitsanzo zimaphatikizira mapapu, ma sit-up, ma push-up ndikukoka.
• Maphunziro apamwamba kwambiri (HIIT): Kuphatikizapo kubwereza kubwereza kwakanthawi kochita masewera olimbitsa thupi kutsatiridwa ndi masewera olimbitsa thupi ochepa kapena kupumula.
• Makampu a boot: Maseketi okhala ndi nthawi yake, othamanga kwambiri omwe amaphatikiza zochita zolimbitsa thupi ndi zolimbana.
• Kusamala kapena kukhazikika: Imalimbitsa minofu ndikuthandizira kulumikizana kwa thupi. Zitsanzo ndi monga Pilates, tai chi poses ndi zolimbitsa pakati.
• Kusinthasintha: Amathandizira kupola minofu, amakhala ndi mayendedwe osiyanasiyana ndipo amaletsa kuvulala. Zitsanzo zimaphatikizapo yoga kapena kusuntha kwa minofu.

Zochita pamwambazi zitha kuchitidwa payekha kapena kuphatikiza. Chofunikira ndikuchita zomwe zikukuyenererani ndikusangalala nazo.

Mitundu yodziwika yochita masewera olimbitsa thupi imaphatikizaponso aerobic, mphamvu, calisthenics, HIIT, misasa ya boot, kusinthasintha komanso kukhazikika. Mutha kuzichita payekhapayekha kapena kuphatikiza.

Momwe Mungayambitsire

Ndikofunika kulingalira zinthu zingapo musanayambe kuchita masewera olimbitsa thupi.

1. Yang'anani Thanzi Lanu

Ndikofunika kukaonana ndi dokotala ndikukuyesani mankhwala asanayambe kuchita masewera olimbitsa thupi.

Izi ndizofunikira makamaka kwa iwo omwe sanazolowere kuchita zolimbitsa thupi, komanso anthu azaka zapakati pa 45 ndi kupitilira apo.

Kuyesedwa koyambirira kumatha kuzindikira zovuta zilizonse zathanzi kapena zikhalidwe zomwe zitha kuyika pachiwopsezo chovulala mukamachita masewera olimbitsa thupi.

Itha kukuthandizaninso kupititsa patsogolo kulimbitsa thupi kwanu, kukupangitsani kukhala kosavuta kwa inu ndi wophunzitsa wanu kuti mumvetsetse zolephera zanu ndikupanga dongosolo lochita zolimbitsa thupi logwirizana ndi zosowa zanu.

2. Pangani dongosolo ndikukhala ndi zolinga zomwe mungakwaniritse

Mukasankha kuyamba kuchita masewera olimbitsa thupi pafupipafupi, yesetsani kupanga dongosolo lomwe limaphatikizapo njira ndi zolinga zomwe mungakwanitse.

Njira imodzi yochitira izi ndi kuyamba ndi dongosolo losavuta kutsatira. Kenako mutha kupitilirabe pomanga thupi lanu mukamakula bwino.

Mwachitsanzo, ngati cholinga chanu ndikumaliza kuthamanga makilomita asanu, mutha kuyamba ndi kupanga dongosolo lomwe limaphatikizapo kuthamanga kwakanthawi kochepa.

Mukamaliza kumaliza kuthamanga kwakanthawi, onjezerani mtundawo mpaka mutha kuthamanga makilomita asanu mosalekeza.

Kuyamba ndi zolinga zing'onozing'ono sikungokulitsa mwayi wanu wopambana, kukupatsaninso chidwi chilichonse.

3. Khalani Khalidwe Lanu

Chinthu china chofunikira pakuchita masewera olimbitsa thupi ndikutsatira zomwe mumachita.

Zikuwoneka kuti ndizosavuta kuti anthu azikhala ndi chizolowezi chochita zolimbitsa thupi nthawi yayitali ngati azolowera ndikuzichita pafupipafupi ().

Kuwunikanso kwamaphunziro kunatsimikizira kuti kusintha mkhalidwe wosavomerezeka ndi chizolowezi chatsopano ndi njira yabwino yosungitsira nthawi yayitali ().

Kuphatikiza apo, kupanga ndandanda kapena kuchita masewera olimbitsa thupi nthawi yofanana tsiku lililonse ndi njira zabwino zopititsira patsogolo chizolowezi chanu ndikupangitsa kuti zizikhala choncho.

Mwachitsanzo, mutha kukhala ndi chizolowezi chochita masewera olimbitsa thupi mukakonzekera kuchita masewera olimbitsa thupi mukangomaliza ntchito tsiku lililonse.

Musanayambe kuchita masewera olimbitsa thupi, pitani ku kayezetsa zaumoyo wanu ndipo konzekerani ndi zolinga zenizeni. Kenako khalani ndi chizolowezi chochita masewera olimbitsa thupi polowererapo pamoyo wanu watsiku ndi tsiku.

Kodi Muyenera Kuchita Masewera Olimbitsa Thupi Motani?

Simusowa kukhala wothamanga kwambiri kapena kugwiritsa ntchito maola ambiri kuti muyambe kuchita masewera olimbitsa thupi lero.

Malangizo a American College of Sports Medicine pazomwe akuchita zolimbitsa thupi akuphatikizapo zolimbitsa thupi zolimbitsa thupi kwa mphindi 150 pa sabata (,).

Mphindi 150 izi zitha kukhazikitsidwa mwanjira iliyonse yomwe mukufuna. Mwachitsanzo, mutha kuchita masewera olimbitsa thupi mphindi 30 pasabata kapena mphindi 35 mpaka 40 tsiku lililonse.

Komabe, kafukufuku waposachedwa awonetsa kuti kulongedza zofunikira zochepa izi pamaphunziro amodzi kapena awiri pa sabata zitha kukhala zothandiza monga kufalitsa magawo sabata yonseyi).

Ponseponse, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mphamvu mukamalimbitsa thupi lanu.

Pomaliza, ngakhale kuchita masewera olimbitsa thupi tsiku ndi tsiku kumafunika kuti munthu akhale ndi thanzi labwino, kulola kuti thupi lanu lipume ndilofunikanso.

Kusalola kuti thupi lanu liziyambiranso kupsinjika chifukwa chochita masewera olimbitsa thupi kumawonjezera ngozi, monga kupsinjika kwa minofu ndi kupsinjika kwa nkhawa, ndipo kumatha kubweretsa matenda owonjezera (OTS).

Kuchita masewera olimbitsa thupi mopitirira muyeso kumafooketsanso chitetezo chamthupi chanu ndikuchulukitsa chiopsezo chanu chotenga kachilombo, kusamvana kwama mahomoni, kukhumudwa komanso kutopa kwanthawi yayitali (,,).

Malangizo ochepera olimbitsa thupi osachepera mphindi 150 pasabata. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikulola thupi lanu kupumula nthawi ndi nthawi.

Pulogalamu Yoyeserera Yoyeserera Sabata Limodzi

Pansipa pali pulogalamu yosavuta kutsatira, yolimbitsa thupi ya sabata imodzi yomwe siyifuna zida ndipo ingokutengerani mphindi 30-45 patsiku kuti mumalize.

Pulogalamuyi imatha kusinthidwa kuti mukhale olimba komanso kuti ikhale yovuta momwe mungafunire.

Lolemba: Mphindi 40 yothamanga pang'ono kapena kuyenda mwachangu.

Lachiwiri: Tsiku lopumula.

Lachitatu: Yendani mofulumira kwa mphindi 10. Kenako, malizitsani masekeli otsatirawa, kupumula 1 min. ikatha iliyonse koma osati pakati pa masewera olimbitsa thupi. Tambasula pambuyo pake.

• Dera # 1: 3 imasinthasintha mapapu 10 pamiyendo iliyonse, ma push 10, ma 10 akukweza
• Dera # 2: ma seti atatu osinthanitsa mipando 10, ma jump olumpha 10, ma squat air 10

Lachinayi: Tsiku lopumula.

Lachisanu: Kukwera njinga yamphindi 30 kapena kuthamanga kwakanthawi.

Loweruka: Tsiku lopumula.

Lamlungu: Kuthamanga, kuthamanga kapena kuyenda ulendo wautali kwa mphindi 40.

Pulogalamu ya sabata limodzi pamwambapa ndi zitsanzo chabe kuti zikuyambitseni. Kuti mudziwe zambiri zolimbitsa thupi, onani maulalo awa:

• Kugwiritsa ntchito thupi mwachangu kwathunthu kwa 9 komwe mungachite kulikonse (palibe zida zofunikira)
• Zolimbitsa thupi zokonzekera ziwalo zina za thupi komanso maluso osiyanasiyana
• Kuchita masewera olimbitsa thupi 7 pazolinga zosiyanasiyana ndi ziwalo zathupi
• Zochita zolimbitsa thupi

Pali masewera olimbitsa thupi osiyanasiyana omwe mungachite, ndipo ndondomeko yomwe ili pamwambapa ndi chitsanzo chimodzi chothandizira kuti muyambe kuchita masewera olimbitsa thupi.

Malangizo Ochepa Kwa Oyamba

1. Khalani Wosungunuka

Kumwa madzi tsiku lonse ndikofunikira kuti mukhale ndi ma hydrate abwino.

Kubwezeretsanso madzi akamachita masewera olimbitsa thupi ndikofunikira kuti mukhale ndi magwiridwe antchito, makamaka mukamachita masewera otentha (,).

Kuphatikiza apo, kusefa madzi pambuyo pa kulimbitsa thupi kwanu kungakuthandizeni kuti mubwezeretse ndikukonzekera gawo lanu lotsatira (,).

2. Sangalalani ndi Chakudya Chanu

Onetsetsani kuti mumadya chakudya choyenera kuti muthandizire pulogalamu yanu yolimbitsa thupi.

Magulu onse azakudya amafunikira kuti azikhala ndi mphamvu zamagetsi komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi. Ma carbs ndiofunikira kwambiri, chifukwa amatha kupangitsa minofu yanu musanachite masewera olimbitsa thupi ().

Ma carbs amakhalanso ofunikira mutachita masewera olimbitsa thupi kuti mudzaze malo ogulitsira a glycogen ndikuthandizira kuyamwa kwa amino acid m'minyewa yanu mukamachira ().

Kuphatikiza apo, mapuloteni amathandizira kupumula kwa minyemu mukatha kuchita masewera olimbitsa thupi, amakonza kuwonongeka kwa minofu ndikupanga minofu (,).

Pomaliza, kuwonongera mafuta athanzi nthawi zonse kwawonetsedwa kuti kumathandizira kuwotcha mafuta m'thupi ndikusunga mafuta a minofu panthawi yolimbitsa thupi, ndikupangitsa kuti mphamvu zanu zizikhala zazitali ().

Dinani maulalowa kuti mumve zambiri zokhudza kulimbitsa thupi musanachite masewera olimbitsa thupi komanso mukamaliza kulimbitsa thupi.

3. Kutentha

Ndikofunika kuti muzimva kutentha musanamalize. Kuchita izi kungathandize kupewa kuvulala ndikusintha momwe mumasewera (,).

Zitha kuthandizanso kuti mukhale osinthasintha komanso zithandizire kuchepetsa kupweteka mukamaliza masewera olimbitsa thupi ().

Ingoyambitsani kulimbitsa thupi kwanu ndi masewera olimbitsa thupi monga kupinduka kwa manja, kukankha mwendo ndi mapapu oyenda.

Kapenanso, mutha kutentha polemba mayendedwe osavuta omwe mukukonzekera. Mwachitsanzo, yendani musanathamange.

4. Kuziziritsa

Kuzizira ndikofunikanso chifukwa kumathandiza thupi lanu kubwerera kumalo ake abwinobwino.

Kutenga mphindi zochepa kuti muziziziritsa kumatha kuthandiza kubwezeretsa kayendedwe kabwino ka magazi ndi kupuma komanso kuchepetsa mwayi wa kupweteka kwa minofu (,).

Malingaliro ena ozizira amaphatikizapo kuyenda mopepuka mukamachita masewera olimbitsa thupi kapena kutambasula mutaphunzitsidwa kukana.

5. Mverani Thupi Lanu

Ngati simunazolowere kuchita masewera olimbitsa thupi tsiku lililonse, kumbukirani malire anu.

Ngati mukumva kupweteka kapena kusasangalala pamene mukuchita masewera olimbitsa thupi, imani ndi kupumula musanapitilize. Kuyendetsa kupyola sikuli lingaliro labwino, chifukwa zimatha kuvulaza.

Komanso, kumbukirani kuti kugwira ntchito molimbika komanso mwachangu sikwabwino.

Kutenga nthawi yanu kuti mupite patsogolo pulogalamu yanu yolimbitsa thupi kungakuthandizeni kuti mukhale ndi chizolowezi chochita nthawi yayitali ndikuchita bwino.

Onetsetsani kuti mulibe hydrated, idyani chakudya choyenera, konzekera musanachite masewera olimbitsa thupi, muzizizira pambuyo pake ndikumvetsera thupi lanu.

Momwe Mungakhalire Olimbikitsidwa

Chinsinsi chokhala olimbikitsidwa ndikupanga masewera olimbitsa thupi chizolowezi ndikusangalala pomwe mukuchita. Izi zimakuthandizani kuti musawope kuchita masewera olimbitsa thupi.

Monga pulogalamu yoyeserera yomwe yawonetsedwa pamwambapa, mutha kusakaniza zochitika ndikukhala kosangalatsa kwa inu.

Kulowa nawo masewera olimbitsa thupi kapena gulu lolimbitsa thupi ngati yoga kapena Pilates, kulemba ntchito wophunzitsa kapena kuchita masewera am'magulu ndi malingaliro abwino olimbikitsanso chidwi ndi chisangalalo ().

Kugwira ntchito limodzi kapena ndi mnzake kungathandizenso kukhalabe ndi mlandu ndikukulimbikitsani kupitiliza ntchito yanu yabwino.

Kuphatikiza apo, kutsatira momwe mukuyendera, monga kudula mitengo yanu yakunyamula kapena kudziwa nthawi yomwe mukuyenda, kungakuthandizeni kuti mukhale olimbikitsidwa kukonza zolemba zanu.

Kuti mukhalebe wolimbikira, sakanizani zolimbitsa thupi zanu, kalowetsani masewera olimbitsa thupi kapena masewera am'magulu ndikuwunika momwe mukuyendera.

Mfundo Yofunika Kwambiri

Kuyamba kuchita masewera olimbitsa thupi kumakhala kovuta. Komabe, kukhala ndi zolinga zenizeni kungakuthandizeni kuti mukhale ndi pulogalamu yolimbitsa thupi nthawi yayitali.

Pali mitundu yambiri ya masewera olimbitsa thupi yomwe mungasankhe. Pezani zochepa zomwe zikukuthandizani ndipo onetsetsani kuti mumazisintha nthawi zina.

Cholinga ndikuti muyambe pang'onopang'ono, pangani gawo lanu lolimbitsa thupi ndikulola thupi lanu kupumula nthawi ndi nthawi kuti muteteze kuvulala.

Kuwona momwe mukuyendera kapena kulowa nawo gulu lolimbitsa thupi kungakuthandizeni kuti mukhalebe olimbikitsidwa ndikukwaniritsa zolinga zanu. Ndikofunikanso kudya chakudya chopatsa thanzi komanso kukhala ndi hydrate pafupipafupi.

Ndiye, mukuyembekezera chiyani? Yambani kuchita masewera olimbitsa thupi lero!

Chinthu china chofunikira pakuchita masewera olimbitsa thupi ndikutsatira zomwe mumachita.

Zikuwoneka kuti ndizosavuta kuti anthu azikhala ndi chizolowezi chochita zolimbitsa thupi nthawi yayitali ngati azolowera ndikuzichita pafupipafupi ().

Kuwunikanso kwamaphunziro kunatsimikizira kuti kusintha mkhalidwe wopanda thanzi ndi chizolowezi chatsopano ndi njira yabwino yosungilira nthawi yayitali ().

Kuphatikiza apo, kupanga ndandanda kapena kuchita masewera olimbitsa thupi nthawi yofanana tsiku lililonse ndi njira zabwino zopititsira patsogolo chizolowezi chanu ndikupangitsa kuti zizikhala choncho.

Mwachitsanzo, mutha kukhala ndi chizolowezi chochita masewera olimbitsa thupi mukakonzekera kuchita masewera olimbitsa thupi mukangomaliza ntchito tsiku lililonse.

Musanayambe kuchita masewera olimbitsa thupi, pitani ku kayezedwe kathanzi ndikupanga dongosolo lokhala ndi zolinga zenizeni. Kenako khalani ndi chizolowezi chochita masewera olimbitsa thupi polowererapo pamoyo wanu watsiku ndi tsiku.

Kodi Muyenera Kuchita Masewera Olimbitsa Thupi Motani?

Simusowa kukhala wothamanga kwambiri kapena kugwiritsa ntchito maola ambiri kuti muyambe kuchita masewera olimbitsa thupi lero.

Malangizo a American College of Sports Medicine pazomwe akuchita zolimbitsa thupi akuphatikizapo zolimbitsa thupi zolimbitsa thupi kwa mphindi 150 pa sabata (,).

Mphindi 150 izi zitha kukhazikitsidwa mwanjira iliyonse yomwe mukufuna. Mwachitsanzo, mutha kuchita masewera olimbitsa thupi mphindi 30 pasabata kapena mphindi 35 mpaka 40 tsiku lililonse.

Komabe, kafukufuku waposachedwa awonetsa kuti kulongedza zofunikira zochepa izi pamaphunziro amodzi kapena awiri pa sabata zitha kukhala zothandiza monga kufalitsa magawo sabata yonseyi).

Ponseponse, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mphamvu mukamalimbitsa thupi lanu.

Pomaliza, ngakhale kuchita masewera olimbitsa thupi tsiku ndi tsiku kumafunika kuti munthu akhale ndi thanzi labwino, kulola kuti thupi lanu lipume ndilofunikanso.

Kusalola kuti thupi lanu liziyambiranso kupsinjika chifukwa chochita masewera olimbitsa thupi kumawonjezera ngozi, monga kupsinjika kwa minofu ndi kupsinjika kwa nkhawa, ndipo kumatha kubweretsa matenda owonjezera (OTS).

Kuchita masewera olimbitsa thupi mopitirira muyeso kumafooketsanso chitetezo chamthupi chanu ndikuchulukitsa chiopsezo chanu chotenga kachilombo, kusamvana kwama mahomoni, kukhumudwa komanso kutopa kwanthawi yayitali (,,).

Malangizo ochepera olimbitsa thupi osachepera mphindi 150 pasabata. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikulola thupi lanu kupumula nthawi ndi nthawi.

Pulogalamu Yoyeserera Yoyeserera Sabata Limodzi

Pansipa pali pulogalamu yosavuta kutsatira, ya sabata imodzi yomwe singafune zida ndipo imangokutengani mphindi 30 mpaka 45 patsiku kuti mumalize.

Pulogalamuyi imatha kusinthidwa kuti mukhale olimba komanso kuti ikhale yovuta momwe mungafunire.

Lolemba: Mphindi 40 yothamanga pang'ono kapena kuyenda mwachangu.

Lachiwiri: Tsiku lopumula.

Lachitatu: Yendani mofulumira kwa mphindi 10. Kenako, malizitsani masekeli otsatirawa, kupumula 1 min. ikatha iliyonse koma osati pakati pa masewera olimbitsa thupi. Tambasula pambuyo pake.

• Dera # 1: 3 imasinthasintha mapapu 10 pamiyendo iliyonse, ma push 10, ma 10 akukweza
• Dera # 2: ma seti atatu osinthanitsa mipando 10, ma jump olumpha 10, ma squat okwera 10

Lachinayi: Tsiku lopumula.

Lachisanu: Kukwera njinga yamphindi 30 kapena kuthamanga kwakanthawi.

Loweruka: Tsiku lopumula.

Lamlungu: Kuthamanga, kuthamanga kapena kuyenda ulendo wautali kwa mphindi 40.

Pulogalamu ya sabata limodzi pamwambapa ndi zitsanzo chabe kuti zikuyambitseni. Kuti mudziwe zambiri zolimbitsa thupi, onani maulalo awa:

• Kugwiritsa ntchito thupi mwachangu kwathunthu kwa 9 komwe mungachite kulikonse (palibe zida zofunikira)
• Zolimbitsa thupi zokonzekera ziwalo zina za thupi komanso maluso osiyanasiyana
• Kuchita masewera olimbitsa thupi 7 pazolinga zosiyanasiyana ndi ziwalo zathupi
• Zochita zolimbitsa thupi

Pali masewera olimbitsa thupi osiyanasiyana omwe mungachite, ndipo ndondomeko yomwe ili pamwambapa ndi chitsanzo chimodzi chothandizira kuti muyambe kuchita masewera olimbitsa thupi.

Malangizo Ochepa Kwa Oyamba

1. Khalani Wosungunuka

Kumwa madzi tsiku lonse ndikofunikira kuti mukhale ndi ma hydrate abwino.

Kubwezeretsanso madzi akamachita masewera olimbitsa thupi ndikofunikira kuti mukhale ndi magwiridwe antchito, makamaka mukamachita masewera otentha (,).

Kuphatikiza apo, kusefa madzi pambuyo pa kulimbitsa thupi kwanu kungakuthandizeni kuti mubwezeretse ndikukonzekera gawo lanu lotsatira (,).

2. Sangalalani ndi Chakudya Chanu

Onetsetsani kuti mukudya chakudya choyenera kuti muthandizire pulogalamu yanu yolimbitsa thupi.

Magulu onse azakudya amafunikira kuti azikhala ndi mphamvu zamagetsi komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi. Ma carbs ndiofunikira kwambiri, chifukwa amatha kupangitsa minofu yanu musanachite masewera olimbitsa thupi ().

Ma carbs amakhalanso ofunikira mutachita masewera olimbitsa thupi kuti mudzaze malo ogulitsira a glycogen ndikuthandizira kuyamwa kwa amino acid m'minyewa yanu mukamachira ().

Kuphatikiza apo, mapuloteni amathandizira kupezanso minofu pambuyo pochita masewera olimbitsa thupi, amakonza kuwonongeka kwa minofu ndikumanga minofu (,).

Pomaliza, kuwonongera mafuta athanzi nthawi zonse kwawonetsedwa kuti kumathandizira kuwotcha mafuta m'thupi ndikusunga mafuta a minofu panthawi yolimbitsa thupi, ndikupangitsa kuti mphamvu zanu zizikhala zazitali ().

Dinani maulalowa kuti mumve zambiri zokhudza kulimbitsa thupi musanachite masewera olimbitsa thupi komanso mukamaliza kulimbitsa thupi.

3. Kutentha

Ndikofunika kuti muzitha kutentha musanamalize. Kuchita izi kungathandize kupewa kuvulala ndikusintha momwe mumasewera (,).

Zitha kuthandizanso kuti mukhale osinthasintha komanso zithandizire kuchepetsa kupweteka mukamaliza masewera olimbitsa thupi ().

Ingoyambitsani kulimbitsa thupi kwanu ndi masewera olimbitsa thupi ngati kupinduka kwa mkono, kukankha mwendo ndi mapapu oyenda.

Kapenanso, mutha kutentha polemba mayendedwe osavuta omwe mukukonzekera. Mwachitsanzo, yendani musanathamange.

4. Kuzizira

Kuzizira ndikofunikanso chifukwa kumathandiza thupi lanu kubwerera kumalo ake abwinobwino.

Kutenga mphindi zochepa kuti muziziziritsa kumatha kuthandiza kubwezeretsa kayendedwe kabwino ka magazi ndi kupuma komanso kuchepetsa mwayi wa kupweteka kwa minofu (,).

Malingaliro ena ozizira amaphatikizapo kuyenda mopepuka mukamachita masewera olimbitsa thupi kapena kutambasula pambuyo pokana kukana.

5. Mverani Thupi Lanu

Ngati simunazolowere kuchita masewera olimbitsa thupi tsiku lililonse, kumbukirani malire anu.

Ngati mukumva kupweteka kapena kusasangalala pamene mukuchita masewera olimbitsa thupi, imani ndi kupumula musanapitilize. Kuyendetsa kupyola sikuli lingaliro labwino, chifukwa zimatha kuvulaza.

Komanso, kumbukirani kuti kugwira ntchito molimbika komanso mwachangu sikwabwino.

Kutenga nthawi yanu kuti mupite patsogolo pulogalamu yanu yolimbitsa thupi kungakuthandizeni kuti mukhale ndi chizolowezi chochita nthawi yayitali ndikuchita bwino.

Onetsetsani kuti mulibe hydrated, idyani chakudya choyenera, konzekera musanachite masewera olimbitsa thupi, muzizizira pambuyo pake ndikumvetsera thupi lanu.

Momwe Mungakhalire Olimbikitsidwa

Chinsinsi chokhala olimbikitsidwa ndikupanga masewera olimbitsa thupi chizolowezi ndikusangalala pomwe mukuchita. Izi zimakuthandizani kuti musawope kuchita masewera olimbitsa thupi.

Monga pulogalamu yoyeserera yomwe yawonetsedwa pamwambapa, mutha kusakaniza zochitika ndikukhala kosangalatsa kwa inu.

Kulowa nawo masewera olimbitsa thupi kapena gulu lolimbitsa thupi ngati yoga kapena Pilates, kulemba ntchito wophunzitsa kapena kuchita masewera am'magulu ndi malingaliro abwino olimbikitsanso chidwi ndi chisangalalo ().

Kugwira ntchito limodzi kapena ndi mnzake kungathandizenso kukhalabe ndi mlandu ndikukulimbikitsani kupitiliza ntchito yanu yabwino.

Kuphatikiza apo, kutsatira momwe mukuyendera, monga kudula mitengo yanu yakunyamula kapena kudziwa nthawi yomwe mukuyenda, kungakuthandizeni kuti mukhale olimbikitsidwa kukonza zolemba zanu.

Kuti mukhalebe wolimbikitsana, sakanizani zolimbitsa thupi zanu, pitani ku masewera olimbitsa thupi kapena masewera am'magulu ndikuwona momwe mukuyendera.

Mfundo Yofunika Kwambiri

Kuyamba kuchita masewera olimbitsa thupi kumakhala kovuta. Komabe, kukhala ndi zolinga zenizeni kungakuthandizeni kuti mukhale ndi pulogalamu yolimbitsa thupi nthawi yayitali.

Pali mitundu yambiri ya masewera olimbitsa thupi yomwe mungasankhe. Pezani zochepa zomwe zikukuthandizani ndipo onetsetsani kuti mumazisintha nthawi zina.

Cholinga ndikuti muyambe pang'onopang'ono, pangani gawo lanu lolimbitsa thupi ndikulola thupi lanu kupumula nthawi ndi nthawi kuti muteteze kuvulala.

Kuwona momwe mukuyendera kapena kulowa nawo gulu lolimbitsa thupi kungakuthandizeni kuti mukhalebe olimbikitsidwa ndikukwaniritsa zolinga zanu. Ndikofunikanso kudya chakudya chopatsa thanzi komanso kukhala ndi hydrate pafupipafupi.

Ndiye, mukuyembekezera chiyani? Yambani kuchita masewera olimbitsa thupi lero!