Nix fitness withdrawal syndrome

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Mwaphonya makalasi angapo a nkhonya. Kapena simunafike pamsewu mwezi umodzi. Kaya ndi chifukwa chotani chomwe chimayambitsa kulimbitsa thupi kwanu, kusachita masewera olimbitsa thupi kungakuchititseni kudzimva kuti ndinu wolakwa, wodzimvera chisoni komanso wosadziletsa. Mwachidule, muli ndi vuto loyipa la FWS: matenda ochotsa matenda.

Musanagonjetsedwe ndikukupangitsani kuti mukhale pampando wanu wokhalitsa, kumbukirani izi: Kusungira nsapato zanu kwa milungu ingapo sikungasinthe minofu yanu. "Timakonda kukhala ndi malingaliro akuti, 'Sindinachite lero, ndiye kuti zonse zidzasokonekera mawa," akutero mkonzi wa Shape Fitness Linda Shelton. "Koma sizomwe zili zoona."

Kuti muchepetse FWS:

1. Landirani kuti zosokoneza zolimbitsa thupi zidzabwera. Inde, kudzichitira bwino kumatanthauza kuchita zolimbitsa thupi zokwanira (pang'ono, zochitika zina mphindi 30 masiku ambiri). Koma zikutanthauzanso kumvetsetsa kuti moyo upitilira ngati simupita ku Spinning class chifukwa mumakhala mumsewu. Nthawi ina ikadzalepheretsa masewera olimbitsa thupi, onetsani kufunikira kwa izi m'moyo wanu pamlingo wa 1-10. Mwayi, kalasi imodzi yophonya sichitha. Kuvomereza kuti moyo sikumayenda monga momwe wakonzera ndi sitepe yoyamba kuthana ndi FWS.

2. Khalani anzeru mukapeza nthawi. Ganizirani zodabwitsika ngati mwayi m'malo mwa zopinga, ndipo mudzatha kuthana ndi zosokoneza za nthawi. Simungapite ku yoga mawa? Ngati mungasunge zovala zina zolimbitsa thupi m'galimoto yanu, mutha kupanga kalasi usikuuno. Muli ndi mphindi 20 zokha zolimbitsa thupi m'malo mwa 60 zomwe mwakhala mukuchita nthawi zonse? Tengani 20 ndikuthamanga nawo, Shelton akuti.

3. Sangalatsani moyo wanu mosiyanasiyana. Sikuti kusintha kokha chizolowezi chanu chochita masewera olimbitsa thupi kumakupulumutsani ku nkhawa zamatenda, koma ndikuwona momwe thupi limayendera, ndibwino kuti thupi lanu likhale labwino. M'malo mopita kachitatu sabata ino, yesani masewera omwe mumafuna kuchita koma simunapeze nthawi. Komanso, sinthani kuchuluka kwa zolimbitsa thupi zanu, Shelton akuti. Powonjezera mtima wanu tsiku lina ndikuyang'ana kwambiri pakuphunzira mphamvu motsatira, simudzakakamizika kuchita tsiku ndi tsiku.

4. Ikani nokha patsogolo. Nthawi yanu yolimbitsa thupi ndiyofunika monga kugona maola asanu ndi atatu usiku; muyenera. Ndipo mukapanda kuchipeza, mumamverera pang'ono. Shelton akulimbikitsa kulemba ndandanda yanu yolimbitsa thupi mu kalendala yanu. Kungowona "kuyenda pambuyo pa ntchito" kukuyenda mpaka lero ndi inki kumatha kukulimbikitsani kuti mudzipereke.

Ziwerengero zochedwa

Kodi chimachitika ndi chiyani ku thupi lanu mukamapita kokachita masewera olimbitsa thupi? Kwa iwo omwe amakhala ndi milingo yolimbitsa thupi pang'ono, mkonzi wa Shape amathandizira Dan Kosich, Ph.D., atatha kudumpha:

1 sabata, simudzawona kusintha kulikonse pamphamvu yamtima kapena mphamvu. Nthawi zambiri, mukamagwira ntchito sabata limodzi mutayika magawo angapo ophunzitsira, zimathandiza kuti minofu yanu ibwezeretse ndipo mumabwerera mwamphamvu kuposa kale.

1 mwezi, yembekezerani kukuwa ndi kupuma pang'ono pothamanga m'mawa. Mwataya mphamvu zochepa za aerobic ndi mphamvu, koma palibe chowopsa.

Miyezi 3, samalani ndi thupi lanu pamene mukuyamba kuphunzitsa; tenga pang'onopang'ono. Luso lanu la aerobic ndi mphamvu zatsika pang'ono, ndipo mutha kuvulala, makamaka ngati mulumphira m'kalasi lanu lapamwamba.

Miyezi 6, mudzakhala mu mawonekedwe a mtima omwe munali musanayambe kuponda pamakina a elliptical, ndi minofu iliyonse yomwe munapindula kale.

Mukufuna chilimbikitso kapena upangiri? Pezani m'gulu la Shape!

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