Njira 20 Zolimbikitsira Kuthamanga

Zamkati

• Kulimbikitsanso kuthamanga kulikonse
• 1. Pezani mpikisano
• 2. Dzipindulitseni
• 3. Muzichepetsa nthawi yanu
• 4. Pitirizani kukhala wathanzi
• 5. Lowani poyambira pagulu
• 6. Muzimva mphamvu ya endorphin
• 7. Khalani ndi zolinga
• 8. Valani masewera olimbitsa thupi omwe mukufuna kuchita
• 9. Lolani nyimbo isunthe
• 10. Sungani pulogalamu ndi pulogalamu
• 11. Sakanizani
• 12. Muzimva kuwala kwa dzuwa pankhope panu
• 13. Khazikitsani mayendedwe anu
• Mmawa 'kuthamanga'
• 14. Khalani kumanja kwa kama
• 15. Bask m'mawa wofatsa
• Kumenya misewu
• 16. Lumikizanani ndi chilengedwe
• 17. Onani mbalame ndi njuchi
• Chilimbikitso cha Marathon
• 18. Valani nkhope yanu
• 19. Pezani mpira ukugudubuzika
• 20. Pezani chibonga chowonera
• Momwe mungakhalire olimbikitsidwa
• Mfundo yofunika

Kungakhale kovuta kudzuka ndikupita kukathamanga. Koma nthawi zambiri, mudzakhala okondwa komanso okhutira ndi inu nokha mukadzuka ndikuchita.

Ganizirani pazifukwa zomwe mukufuna kuthamanga koyambirira. Dzifunseni nokha ngati kuthamanga ndi chinthu chomwe mumakonda, chifukwa mudzakhala okhoza kuyambitsa chidwi cha zomwe mukufuna kuchita.

Ndikosavuta kupeza zifukwa zopewa china, koma chofunikira ndikuthana ndi zifukwa zomwezo ndizifukwa zochitira.

Kawirikawiri, chilimbikitso chimatsatira kuchitapo kanthu. Chifukwa chake pangeni pamodzi ndikusuntha. Mudzamva bwino mutatha kuthamanga, ndipo mudzakhala okondwa kuti munatsatira chizolowezi chanu.

Tiyeni tiwone maupangiri a 20 omwe angakuthandizeni kupeza cholimbikitsira kuti mukweze masewera anu ndikudzipereka pakuchita kwanu kuthamanga.

Kulimbikitsanso kuthamanga kulikonse

Kaya mukukonzekera kuthamanga pang'ono mozungulira mdera lanu kapena kulimbitsa thupi kwakanthawi kwakanthawi, malangizowa angakulimbikitseni kuti mutuluke pakhomo.

1. Pezani mpikisano

Yang'anani pang'ono mpikisano wochezeka, ngati ndichinthu chomwe mumakonda. Pezani gulu la anthu oti muthamange nawo kuti musunge mayendedwewo, kapena konzani nthawi yanu motsutsana ndi ena omwe ali ndi pulogalamu yolimbitsa thupi.

2. Dzipindulitseni

Mphamvu ya mphotho siyima paubwana. Pangani dongosolo la mphotho lanu. Tsatirani njira yanu ndimatchulidwe abwino akale, kapena pangani tchati chokwanira ndi zomata. Ikani penapake powonekera kuti muwone pafupipafupi.

Mphoto ikhoza kukhala chinthu chosavuta monga kudzilola kugona kwa mphindi 30 kapena kusungitsa kutikita minofu. Kapena mutha kutuluka ndi tattoo yokondwerera.

3. Muzichepetsa nthawi yanu

Masiku omwe simukutha kukwaniritsa nthawi yanu yocheperako tsiku lililonse, thawirani nthawi iliyonse yomwe mungakhale nayo m'malo mongokhala kwathunthu. Mwanjira iyi, mumakhala okhutira ndi zinthu popeza simudzaphonya tsiku lonse.

4. Pitirizani kukhala wathanzi

Kuthamanga kumawotcha mafuta, kumachepetsa mafuta am'mimba, komanso kumakuthandizani kusankha zakudya zoyenera. Itha kukuthandizaninso kukwaniritsa zolinga zanu zakuchepetsa kapena kusunga zomwe mukufuna.

5. Lowani poyambira pagulu

Chowonjezera chophatikizika zikafika pakulimbikitsa kwa gulu. Pezani m'modzi kapena angapo omwe mungaphunzitse nawo omwe mungakhazikitse dongosolo loyendetsa. Ngakhale simuthamangira limodzi tsiku lililonse, mutha kukhala limodzi kangapo pamlungu kuti mudzayankhe mlandu.

6. Muzimva mphamvu ya endorphin

Kuthamanga kwa wothamanga kuli kwenikweni. Mutha kukhala ndi chiyembekezo kapena chisangalalo, chifukwa kuthamanga kumakulitsa chisangalalo chanu ndikupangitsani kuti mukhale bwino potulutsa ma endorphin, amodzi mwamankhwala osangalala.

7. Khalani ndi zolinga

Sinthani zolinga zanu pang'onopang'ono. Izi zitha kuphatikizira kuchuluka kwa nthawi yomwe mumayika sabata, kuthamanga komwe mumathamanga, kapena kuchuluka kwa masiku omwe mumathamanga.

8. Valani masewera olimbitsa thupi omwe mukufuna kuchita

Kuvala bwino kumatha kukhala ndi gawo labwino pamalingaliro anu, ndipo kumakulimbikitsani kuthamanga kwambiri. Gulani zovala zolimbitsa thupi ndi nsapato zomwe mungakonde kuvala.

Kapena gwiritsani ntchito zovala zanu zamasewera ngati mwayi woti muyesetse masitaelo omwe simungamayese. Izi zitha kutanthauza kupita kwamitundu yowala kapena kuvala akabudula pomwe simukadakonda.

9. Lolani nyimbo isunthe

Khalani ndi nthawi yopanga playlist yam nyimbo zomwe mumakonda. Sankhani nyimbo zosokoneza zomwe zimakupatsani chisangalalo ndikukulimbikitsani kuti musunthe. Dziloleni kuti mumvetsere nyimbozi mukamathamanga.

10. Sungani pulogalamu ndi pulogalamu

Khalani pamwamba pazolinga zanu pogwiritsa ntchito pulogalamu yolimbikitsira kapena yotsata chizolowezi. Ambiri amakulolani kukhazikitsa zikumbutso, kulumikizana ndi anthu kudzera m'maforamu, ndikuwona ma graph omwe amatsata kupita kwanu patsogolo.

11. Sakanizani

Sinthani zochita zanu tsiku limodzi pa sabata. Thamangani mapiri m'malo mwakutali mtunda, kapena onjezani m'malo ena othamanga. Mutha kuyendanso mdera lina, kuchita njira yanu yobwerera m'mbuyo, kapena kusintha nthawi yamasana.

12. Muzimva kuwala kwa dzuwa pankhope panu

Kuthamanga ndi njira yosangalatsa kwambiri yopezera kuwala kwa dzuwa kuti kulimbikitse milingo ya serotonin. Izi zimathandiza kuti mukhale osangalala mukamachepetsa kukhumudwa komanso kuda nkhawa.

13. Khazikitsani mayendedwe anu

Munthu yekhayo amene muyenera kuyankha kwa inu nokha, choncho khalani omasuka kuthamanga pa liwiro lililonse lomwe limamveka bwino. Sankhani ngati mukufuna kuthamanga kwambiri kapena mopitilira muyeso.

Mmawa 'kuthamanga'

M'mawa kwambiri umapereka mphamvu kuti muthe kuthamanga, ndipo mutha kumva kuti mukuyenda bwino pamasewerawa, omwe amatha kukhazikitsa bwino tsiku lanu lonse.

14. Khalani kumanja kwa kama

Kuyambitsa tsiku lanu pochotsa bokosilo ndichinthu chachikulu kwambiri. Kuchita chinthu choyamba kumakusiyani ndi mwayi wochepa wosokonezedwa kapena kukopeka ndi zonse zomwe zimabwera pogaya tsiku ndi tsiku. Mudzamva bwino m'maganizo ndi mwakuthupi kuti muchite msanga.

15. Bask m'mawa wofatsa

Sangalalani ndi kukongola ndi chete m'mawa. Kudzuka m'mawa kumakupatsani nthawi yocheza ndi kusangalala ndi nthawi yabata komanso yamtendere yamasana. Zopindulitsa zina zimaphatikizapo kukulitsa zokolola zanu ndi kusinkhasinkha.

Kumenya misewu

Kuthamanga panjira kumakupatsani mawonekedwe atsopano, ndipo kumatha kuphunzitsa thupi lanu kuyenda m'njira zosiyanasiyana. Mutha kudziwa bwino momwe mungapangire phazi, zomwe zingakuthandizeni kuti muziyang'ana kwambiri ndikukhalabe pano. Kuphatikiza apo, kuthamanga pa dothi ndikofatsa mthupi lanu kuposa miyala.

16. Lumikizanani ndi chilengedwe

Kupumira mpweya wabwino ndikudzizungulira nokha ndi kukongola kwachilengedwe kwa mitengo, nyanja, ndi mapiri kumatha kutsitsimula m'maganizo. Kuphatikiza apo, kukhala panja kumalimbikitsa chilimbikitso chachilengedwe. Ngakhale simungathe kutuluka mumzinda tsiku lililonse, yesetsani kuyendera paki yachilengedwe kamodzi pa sabata.

17. Onani mbalame ndi njuchi

Onetsani chidwi chanu ndikupanga mfundo kuti muphunzire za nyama zamtchire ndi zomera m'dera lanu. Khazikitsani kuti mupeze kapena kuzindikira china chatsopano chachilengedwe nthawi iliyonse mukapita kukayendetsa njira.

Chilimbikitso cha Marathon

Kuti muthamange mpikisano wothamanga pamafunika maphunziro okhazikika kwakanthawi, chifukwa chake muyenera kudzipereka. Konzani mosamala kuti muwonetsetse kuti muli ndi nthawi yokwanira yokonzekera.

18. Valani nkhope yanu

Lowani mpikisano wocheperako monga 5K, 10K, ndi theka marathon, ndipo pang'onopang'ono pangani njira yanu mpaka mpikisano wathunthu. Mwanjira iyi, muyamba kumva kuti mukutsatira ndandanda yamaphunziro ndi zomwe zimakhala mpikisano.

19. Pezani mpira ukugudubuzika

Lowani marathon omwe mukufuna kuthamanga osachepera miyezi isanu pasadakhale. Mukakhazikitsa mtima wanu ndi cholinga chanu pa mpikisanowu, yambani kukonzekera kwanu kwa marathon. Onetsetsani kuti mukudziwa bwino zomwe izi zikuphatikizapo, ndikutsatira ndandanda yanu yophunzitsira.

20. Pezani chibonga chowonera

Kuthamanga marathon si ntchito yaying'ono, ndipo ngati ndi yanu yoyamba, dziwitsani anzanu. Adzakuthandizani mosangalala ndikufufuza momwe mukuyendera mukamakonzekera.

Anzanu atha kufunanso kujowina nanu mbali zina zamaphunziro anu. Kuphatikiza apo, amatha kulemba kalendala yawo kuti akakhalepo patsiku lalikulu kuti akusangalatseni.

Momwe mungakhalire olimbikitsidwa

Muyenera kukhala olimbikitsidwa ndikuonetsetsa kuti mukuyendetsa izi tsiku ndi tsiku, sabata ndi sabata kuti mukwaniritse zolinga zanu zolimbitsa thupi.

Ngati zikukuthandizani kuti mukhale ndi chizolowezi chokhazikika, pitilizani mbali iyi. Ngati ndizosavuta kuti mukhalebe olimbikitsidwa mukasintha machitidwe anu, ndiye kuti chitani zosiyana.

Kuthamanga othamanga, mapiri, ndi maulendo ataliatali masiku osiyanasiyana. Sinthani komwe muli komanso nthawi yatsiku kuti musunge mosiyanasiyana, zomwe zingakuthandizeni kuti musasokonezeke.

Mfundo yofunika

Pamapeto pake, ndi inu nokha amene mungamangirire nsapato zanu ndikuyamba ulendo wanu.

Ndikosavuta kulemba zifukwa zomwe simutha kuthamanga tsiku lililonse, koma ndizosavuta kuzisintha ndikupanga mndandanda wazifukwa zomwe mungathere. Khalani okhazikika pazifukwa zomwe mumakonda kuthamanga komanso phindu lomwe limabweretsa.

Ngati mukufuna zina zowonjezera, funsani wophunzitsira wothamanga, kapena lembani nawo gulu loyendetsa mdera lanu. Fotokozerani zolinga zanu, zomwe zimakuthandizani kuzikwaniritsa, ndikudzipereka kuti mukwaniritse. Dzidalire kuti uzitsogolera.