Yambitsani Pulogalamu Yanu Yolimbitsa Thupi

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Pali njira zambiri zodyera moyenera komanso zolimbitsa thupi, ndipo mwina mumazidziwa pafupifupi zonse. Ndiye ndichifukwa chiyani kuli kovuta kwambiri kuyamba, kapena kutsatira, dongosolo lakudya ndi kulimbitsa thupi? Mwina zomwe zikusowa ndichomwe chimakulimbikitsani: chinthu chodabwitsa ichi chomwe chimakuthandizani kuchita zomwe mudalonjeza kuti mudzachita.

Malinga ndi a Jim Loehr, wama psychologist wamasewera ndi CEO wa LGE Performance Systems ku Orlando, Fla., Iwo omwe amachita bwino ndi moyo wathanzi alibe mphamvu zambiri, amangodziwa momwe angakhalire ndi chizolowezi chonyengerera kotero kuti "chimakoka" pa iwo , m'malo mokakamizidwa. Kutengera maphunziro ochulukirapo, a Loehr amalimbikitsa njira zotsatirazi kuti apange mikhalidwe yabwinoyi. Gwiritsani ntchito zida izi kuti muyambe kulimbitsa thupi kwanu, ndipo kupambana kumatsimikizika.

CHIFUKWA

Langizo: Pezani zifukwa zomveka zolimbitsa thupi.

Kuti mukhazikitse bwino zizolowezi zatsopano, muyenera kuzilumikiza kuzikhalidwe ndi zikhulupiriro zanu zakuya. Susan Kleiner, Ph.D., katswiri wazamasewera komanso mwiniwake wa High Performance Nutrition ku Mercer Island, Wash., Wawona makasitomala akuwongolera momwe amadyera akamagwiritsa ntchito china chofunikira kwambiri kwa iwo, monga kufunafuna mphamvu zapamwamba kuti achite bwino pantchito . Dzifunseni nokha chifukwa chiyani mukufuna kukhala woyenera-kupatula kungolowa mu bikini. Kodi mukufuna kukhala ndi chidaliro chochulukirapo, chisangalalo ndi mphamvu m'banja mwanu, akatswiri kapena moyo wachikondi-kapena mwachidziwikire? Onetsani malingaliro anu pazomwe zili zofunika kwa inu, ndinu ndani komanso zomwe mumayimira, ndipo mupeza mafuta azikhalidwe zatsopano.

Chitani masewera olimbitsa thupi Lembani zomwe zili zofunika kwambiri kwa inu, komanso momwe kukhala wathanzi kungapangitse kusiyana.

ZOFUNIKA KWAMBIRI

Langizo: Ikani thanzi lanu pamndandanda wazomwe muyenera kuchita.

Loehr akunena kuti zimatenga mwezi umodzi kapena iwiri kuti mukhale ndi chizolowezi. Chifukwa chake, kwa masiku 30-60 otsatira, imani ndikuyang'ana zomwe mukuyang'ana pamoyo wanu, osakhala olimba, ndikunena "osati tsopano" pazinthu zambiri momwe mungathere. Kodi mumapita kutawuni kukaona anzanu? Ichedwetseni. Kodi mumakumana ndi atsikanawo nthawi zonse mukaweruka kuntchito kukamwa? Khalani kwa kanthawi. Muyenera kukulitsa chizolowezi chanu chatsopano tsopano. Chitani zomwe mukusintha kuti mukwaniritse zolimbitsa thupi zanu ngati opaleshoni yaying'ono yomwe mukufuna mwadzidzidzi, ndi masiku 30-60 kuti muchiritse; izi zimatchedwa "opaleshoni yamatsenga."

Chitani masewera olimbitsa thupi Lembani njira zosachepera zitatu-ndi maola omwe akukhudzidwa-omwe mungapangitse kuti mukhale olimba munthawi yanu.

PRECISION

Langizo: Chitani zochepa, mwadala.

Omwe ali ndi mwayi wopanga chizolowezi choyenera amalemba mapu enieni azakudya zawo kapena zolimbitsa thupi, mpaka masiku ndi nthawi, ngakhale ma set ndi reps. Kenako amalemba zomwe adachita, zomwe adadya komanso momwe akumvera. "Mobwerezabwereza, kafukufuku akuwonetsa kuti anthu omwe amasunga chipika amapeza zotsatira," akutero Kleiner.

Chitani masewera olimbitsa thupi Pangani ndandanda yapadera yophunzitsira komanso / kapena dongosolo lamadyedwe, kuphatikiza logbook momwe mungayang'anire kupita kwanu patsogolo.

KUKHALA MALANGIZO

Langizo: Ikani maganizo anu patsogolo.

"Ngati mukuwona ndikuwona cholinga chanu, mukupanga njira zatsopano muubongo," akutero a Loehr. Kuzindikira m'maganizo kuti mukudya bwino ndi kuchita masewera olimbitsa thupi, kapenanso kudziyerekezera mukuchita zimenezo, kumalimbitsa kutsimikiza mtima kwanu.

Chitani masewera olimbitsa thupi Unikani dongosolo lanu mukafuna kudzoza, ndipo / kapena dziwonetseni nokha mukugwiritsa ntchito tsatanetsatane.

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