Kodi Masiku Otsitsimula Ndi Ofunika Pakulimbitsa Thupi?

Zamkati

• Ubwino
• 1. Amalola nthawi yochira
• 2. Kuteteza kutopa kwa minofu
• 3. Amachepetsa chiopsezo chovulala
• 4. Zimasintha magwiridwe antchito
• 5. Amathandizira kugona mokwanira
• Momwe mungapumulire masiku molondola
• Cardio
• Kuthamanga
• Kumanga thupi
• Kuchepetsa thupi
• Zomwe muyenera kuchita patsiku lanu lopuma
• Zakudya ndi mapuloteni
• Yoga
• Kuchita masewera olimbitsa thupi
• Zizindikiro zomwe mumafunikira tsiku lopuma
• Nthawi yolankhulirana ndi pro
• Mfundo yofunika

Timauzidwa nthawi zonse kuti tikhalebe olimbikira ndikuchita masewera olimbitsa thupi pafupipafupi. Koma ngakhale mutakhala kuti mukukonzekera mpikisano kapena mukumva chidwi china, zambiri sizikhala bwino nthawi zonse.

Masiku opuma ndi ofunikira monga kuchita masewera olimbitsa thupi. M'malo mwake, njira yabwino yolimbitsa thupi siyokwanira popanda masiku opuma.

Kupuma nthawi zonse kumalola thupi lanu kuti lithandizirenso kukonza. Ndi gawo lofunikira kwambiri pakukula, mosasamala mulingo wanu wamasewera kapena masewera. Kupanda kutero, kudumpha masiku opumira kumatha kubweretsa zovuta kapena zotopetsa.

Ubwino

Pano pali ubwino wake wokhala masiku opuma pafupipafupi.

1. Amalola nthawi yochira

Mosiyana ndi zomwe ambiri amakhulupirira, tsiku lopuma silikhala laulesi pakama. Ndi munthawi imeneyi pomwe zotsatira zabwino zakuchita masewera olimbitsa thupi zimachitika. Makamaka, kupumula ndikofunikira pakukula kwa minofu.

Kuchita masewera olimbitsa thupi kumabweretsa misozi yaying'ono kwambiri muminyewa yanu. Koma panthawi yopuma, maselo otchedwa fibroblasts amawakonza. Izi zimathandiza kuti minofu ichiritse ndikukula, zomwe zimapangitsa minofu yolimba.

Komanso, minofu yanu imasunga chakudya chama glycogen. Mukamachita masewera olimbitsa thupi, thupi lanu limaphwanya glycogen kuti ipangitse kulimbitsa thupi kwanu. Kupumula kumapatsa thupi lanu nthawi yoti mudzaze malo ogulitsira mphamvu musanaphunzire.

2. Kuteteza kutopa kwa minofu

Kupumula ndikofunikira popewa kutopa ndi zolimbitsa thupi. Kumbukirani, kuchita masewera olimbitsa thupi kumachepetsa minofu yanu ya glycogen. Ngati masitolo awa sanalowe m'malo, mudzakhala ndi kutopa kwa minofu ndi kupweteka.

Komanso, minofu yanu imafunikira glycogen kuti igwire ntchito, ngakhale simukugwira ntchito. Mukapuma mokwanira, mumapewa kutopa polola kuti masitolo anu a glycogen adzaze.

3. Amachepetsa chiopsezo chovulala

Kupuma mokhazikika ndikofunikira kuti mukhale otetezeka panthawi yochita masewera olimbitsa thupi. Thupi lanu likamagwira ntchito mopitirira muyeso, mumatha kutha mawonekedwe, kusiya zolemetsa, kapena kuchita cholakwika.

Kupyola malire kumathandizanso kuti minofu yanu ibwererenso komanso kupsinjika. Izi zimawonjezera chiopsezo chovulala mopitirira muyeso, kukukakamizani kuti mupumule masiku ochulukirapo kuposa momwe mumaganizira.

4. Zimasintha magwiridwe antchito

Mukapanda kupuma mokwanira, zimakhala zovuta kuchita zomwe mumachita, osadzipanikiza nokha. Mwachitsanzo, mwina simungakhale ndi chidwi chofuna kupitanso kwina kapena kuthamanga mailo ena.

Ngakhale mutadzikakamiza, kuwongolera kumachepetsa magwiridwe antchito anu.Mutha kukhala ndi kupirira kocheperako, nthawi yocheperako, komanso kutha msanga.

Mpumulo uli ndi zotsatira zosiyana. Imawonjezera mphamvu ndikupewa kutopa, komwe kumakonzekeretsa thupi lanu kuchita zolimbitsa thupi nthawi zonse.

5. Amathandizira kugona mokwanira

Ngakhale kuchita masewera olimbitsa thupi nthawi zonse kumatha kugona bwino, kupumula masiku ena kumathandizanso.

Kuchita masewera olimbitsa thupi kumawonjezera mahomoni olimbikitsa mphamvu monga cortisol ndi adrenaline. Kuchita masewera olimbitsa thupi, komabe, kumachulukitsa mahomoniwa. Mudzakhala ndi nthawi yovuta kugona mokwanira, zomwe zimangowonjezera kutopa ndi kutopa.

Kupuma kumatha kukuthandizani kuti mugone bwino polola mahomoni anu kuti abwerere mwakale.

Momwe mungapumulire masiku molondola

Tsiku lopuma labwino limawoneka mosiyana ndi munthu aliyense. Zimatengera kulimba komanso pafupipafupi momwe mumakhalira, komanso momwe mumakhalira kunja kwa masewera olimbitsa thupi.

Komabe, pali malangizo owerengera masiku ophatikizira masiku opumira muntchito zosiyanasiyana.

Cardio

Nthawi zambiri, masiku opumula siofunikira ku cardio yowala. Izi zimaphatikizapo zochitika monga kuyenda pang'ono kapena kuvina pang'onopang'ono. Ndizotheka kuchita tsiku lililonse, pokhapokha dokotala atanena mosiyana.

Koma ngati mukuchita zolimbitsa thupi kapena zolimbitsa thupi, masiku opuma ndiofunikira. Ndibwino kuti mupumule tsiku lililonse mpaka masiku atatu kapena asanu. Ngati mumachita masewera olimbitsa thupi, muyenera kutenga masiku opumira pafupipafupi.

Muthanso kukhala ndi tsiku lopumula logwira ntchito pochita masewera olimbitsa thupi, monga kutambasula pang'ono.

Kuti mudziwe nthawi yomwe muyenera kupumula, ganizirani zomwe mungachite kuti muchite masewera olimbitsa thupi. Sabata iliyonse, achikulire ayenera kuchita zolimbitsa thupi mphindi 150 mpaka 300 kapena mphindi 75 mpaka 150 zolimbitsa thupi. Muthanso kuchita masewera olimbitsa thupi komanso olimbikira.

Malangizo awa atha kukuthandizani kukonzekera masiku anu opuma. Mwachitsanzo, ngati mungafune kuchita masiku atatu a magawo 50 olimba a mtima, mutha kukonzekera masiku opuma ndi zina zolimbitsa thupi mozungulira iwo.

Kuthamanga

Ngakhale kuthamanga ndi mtundu wa cardio, nthawi zambiri kumafunikira njira ina yopumira masiku.

Ngati mukuyamba kumene, yambani kuthamanga masiku atatu pa sabata. Kuthamanga kwambiri posachedwa kumatha kubweretsa kutopa komanso kuvulala mopitirira muyeso.

Pa masiku enawo, lolani kuti mupumule kapena muchite zinthu zosiyanasiyana. Zochita zanu zina ziyenera kukhala ndi minofu yomwe simugwiritsa ntchito mukamayendetsa.

Masiku opumula ndi ofunikira kwambiri ngati mukuchita masewera othamanga. M'masabata atatu omaliza mwambowu usanachitike, ndibwino kuti mupumule pafupipafupi. Wophunzitsa kapena wothamanga akhoza kufotokoza momwe mungapumulire kutengera zolinga zanu.

Kumanga thupi

Kupanga zolimbitsa thupi, kapena kuphunzitsa zolimbitsa thupi, kumaphatikiza masiku opumira potembenuza minofu yomwe imagwira ntchito.

Mukatha kuchita masewera olimbitsa thupi, lolani kuti likhale tsiku limodzi kapena awiri. Izi zimapatsa minofu yanu mwayi wokonzanso ndikuchira.

Pa masiku enawo, phunzitsani minofu yosiyanasiyana. Onetsetsani kuti mumagwiritsa ntchito minofu yotsutsana kuti thupi lanu likhale lokwanira.

Njira imodzi yochitira masiku opuma ndikupatsa tsiku gawo limodzi la thupi. Mwachitsanzo, Lolemba limatha kukhala tsiku lamiyendo, Lachiwiri limatha kukhala tsiku pachifuwa, ndi zina zambiri.

Kuchepetsa thupi

Ngati mukuyesera kuti muchepetse kunenepa, muyenera kukhalabe ndi masiku opuma pafupipafupi.

Kupumula kumalola minofu yanu kumanganso ndikukula. Ndipo mukakhala ndi minofu yambiri, mudzawotcha zopatsa mphamvu zambiri popuma. Ndi chifukwa chakuti minofu imatentha mphamvu zambiri kuposa mafuta.

Kuphatikiza apo, mukamva kuti mwatsitsimutsidwa, mumatha kutsatira zomwe mumachita zolimbitsa thupi.

Zomwe muyenera kuchita patsiku lanu lopuma

Kuti mupindule kwambiri ndi tsiku lanu lopuma, ganizirani izi:

Zakudya ndi mapuloteni

Masiku opuma, thupi lanu limafunikira ma calories ochepa chifukwa simuli okangalika. Koma m'malo moyesa kutulutsa ma calories angapo, ingomverani thupi lanu. Mwachilengedwe "ipempha" chakudya chochepa kudzera mukukhuta komanso njala.

Ndikofunikanso kudya mapuloteni okwanira, ngakhale masiku opuma. Kudya mapuloteni okwanira kumathandizira kukonzanso minofu komwe kumachitika panthawi yopuma.

Anthu ogwira ntchito amafunikira mapuloteni 1.2 mpaka 2.0 a kilogalamu ya kulemera kwa thupi tsiku lililonse. Izi ziyenera kukhala zogawanika tsiku lonse.

Masiku opuma, muyenera kuganizira:

• Zakudya Zamadzimadzi. Idyani ma carbs ovuta kuti mubwezeretse kuchuluka kwama glycogen. Kutengera mtundu wa ntchito yanu, mufunika magalamu atatu mpaka 10 pa kilogalamu ya kulemera kwa thupi patsiku.
• Madzi. Ndikofunikira kumwa madzi okwanira, ngakhale simukugwira ntchito. Kukhala ndi hydrated kumateteza kukokana kwa minofu ndikupereka michere m'thupi lanu lonse.
• Zipatso ndi ndiwo zamasamba. Zipatso ndi nkhumba zimapereka ma carbs athanzi ndi michere yomwe imathandizira kuchira.

Yoga

Yoga ndi chimodzi mwazinthu zabwino kwambiri zomwe mungachite patsiku lopuma. Ndizabwino kwambiri pakukweza kuzindikira kwa thupi, kupuma, komanso kusinthasintha. Zimathandizanso kuti mukhale ndi mphamvu ndikumasula minofu yanu.

Kuphatikiza apo, yoga imalimbikitsa kukhazikika, kukusiyani mukutsitsimutsidwa ndikukonzekera masewera olimbitsa thupi otsatira. Simukusowa nthawi yochuluka kuti musangalale ndi ma yoga. Mphindi 10 mpaka 15 zokha zingakuthandizeni kuchira.

Kuchita masewera olimbitsa thupi

Monga yoga, masewera olimbitsa thupi osagwira ntchito kwambiri ndimagulu opumira tsiku. Ntchito zolimbitsa thupi zochepa zimakuthandizani kuti mukhale otakataka osapanikizika thupi. Amakulolani kuti musangalale ndi masewera olimbitsa thupi munjira yopumulira.

Zitsanzo za zolimbitsa thupi zochepa zimaphatikizapo:

• kuyenda
• kusambira wamba
• kupalasa njinga
• kuvina
• kayaking

Zizindikiro zomwe mumafunikira tsiku lopuma

Mukawona zizindikiro izi, itha kukhala nthawi yopuma:

• Minofu yowawa. Ngakhale sizachilendo kumva kupweteka mutachita masewera olimbitsa thupi, kupweteka kosalekeza ndi mbendera yofiira. Zimatanthawuza kuti minofu yanu sinachiritsidwe kuchokera kuntchito yapitayi.
• Kutopa. Samalani kutopa kwambiri. Ngati mukumva kuti mwawononga ndalama, lolani thupi lanu kuti lipumule.
• Ululu. Kupweteka kwa minofu kapena molumikizana komwe sikutha kungakhale chizindikiro chovulala mopitirira muyeso.
• Kusintha kwa malingaliro. Mukatenthedwa mwakuthupi, mahomoni ngati serotonin ndi cortisol amakhala osakwanira. Izi zitha kuyambitsa kusintha monga kukwiya, kupindika, komanso kusinthasintha kwa malingaliro.
• Nkhani zogona. Kuchuluka kwa cortisol ndi adrenaline kumatha kupangitsa kuti zikhale zovuta kugona mokwanira.
• Kuchepetsa ntchito. Ngati chizolowezi chanu chizikhala chovuta, kapena ngati musiya kuwona kupita patsogolo, pumulani tsiku limodzi.

Nthawi yolankhulirana ndi pro

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, kapena ngati simunagwire ntchito nthawi yayitali, lankhulani ndi katswiri wazolimbitsa thupi ngati wophunzitsa. Muthanso kulumikizana ndi katswiri wazolimbitsa thupi ngati mukufuna kuyesa kuchita zina zatsopano monga zolimbitsa thupi kapena masewera othamanga.

Katswiri amatha kudziwa zolimbitsa thupi zabwino kwambiri kuti mukhale olimba. Angathandizenso kukulitsa mphamvu, nthawi, komanso kuthamanga munjira yotetezeka. Chofunika koposa, atha kufotokoza momwe angaphatikizire masiku opumulira kutengera ndi zomwe mumakonda.

Mfundo yofunika

Kaya ndinu wophunzira kapena wothamanga wodziwa bwino, kupumula pafupipafupi ndikofunikira. Ndikofunika kukonza minofu, kupewa kutopa, komanso magwiridwe antchito onse.

Kuti mupindule kwambiri ndi masiku anu ampumulo, chitani zolimbitsa thupi zochepa monga yoga ndi kuyenda. Izi zidzakuthandizani kuti mukhalebe otanganidwa ndikuloleza kuti thupi lanu lipezenso bwino.

Kumbukirani, popanda zopuma zokwanira, simungakwanitse kukwaniritsa zolinga zomwe mudapanga poyamba. Kupumula thupi lanu ndichinthu chabwino kwambiri chomwe mungachite kuti mukhale olimba.