Kodi Ubwino ndi Kuipa Kogwira Ntchito kawiri patsiku?

Zamkati

• Zimachepetsa nthawi yanu yokhala pansi
• Mutha kuwona zopindulitsa zowonjezera
• Momwe mungakhazikitsire kulimbitsa thupi kwanu koyambira
• Ngati adotolo amalimbikitsa zina zowonjezera pakuchepetsa kunenepa
• Ngati mumangoganizira zokhazokha
• Momwe mungapewere kupitirira malire
• Mfundo yofunika

Pali zabwino zina zogwirira ntchito kawiri patsiku, kuphatikiza nthawi zochepa zochita komanso phindu lomwe lingachitike.

Koma palinso zovuta zina zofunika kuziganizira, monga chiwopsezo chovulala komanso ngozi yopitilira muyeso.

Nazi zomwe muyenera kudziwa musanadye nthawi yanu mu masewera olimbitsa thupi.

Zimachepetsa nthawi yanu yokhala pansi

Ngati mumalemba zochitika zambiri pochita masewera olimbitsa thupi kawiri patsiku, mukuchepetsa nthawi yanu yokhala pansi.

Malinga ndi zomwe zidafalitsidwa mu International Journal of Obesity, nthawi yochulukirapo imakhala ndi chiopsezo chachikulu cha matenda amtima (CHD).

Mutha kuwona zopindulitsa zowonjezera

Ngati mukuphunzitsira mpikisano kapena chochitika, lingalirani kufunafuna chitsogozo cha wophunzitsa kapena wophunzitsa za kuwonjezera kulimbitsa thupi pazomwe mumachita.

Izi zitha kuthandiza kuyika chidwi chanu pazolinga zanu pakuwonetsetsa kuti zovuta zomwe zingachitike pakuchepetsa ndikuvulaza zikuyang'aniridwa moyenera ndikuwongolera.

Momwe mungakhazikitsire kulimbitsa thupi kwanu koyambira

Ndikofunika kumvetsetsa malangizo omwe mungalimbikitse pochita masewera olimbitsa thupi musanawonjezereko kulimbitsa thupi kwina m'zochita zanu za tsiku ndi tsiku.

Malangizo a Physical Activity for America amalimbikitsa kuti achikulire azichita masewera olimbitsa thupi mwamphamvu sabata limodzi.

Izi zimachitika pafupifupi mphindi 30 zantchito, kasanu pamlungu.

Ngati adotolo amalimbikitsa zina zowonjezera pakuchepetsa kunenepa

Akatswiri ambiri azaumoyo amavomereza kuti kuchita masewera olimbitsa thupi mopitilira muyeso wocheperako kumatha kukhala kothandiza pakungotulutsa kalori ndikuchepetsa thupi.

Ngati mukugwira ntchito ndi dokotala kapena wothandizira ena kuti apange dongosolo loyang'anira zolemera, atha kulangiza mpaka mphindi 60 zoyeserera zolimbitsa thupi tsiku lililonse.

Ngati cholinga chanu ndichepe kuchepa, lankhulani ndi omwe amakuthandizani pa zaumoyo wanu momwe izi zingawonekere kwa inu. Amatha kupanga malingaliro apadera okhudzana ndi zakudya ndi masewera olimbitsa thupi kuti awonetsetse kuti mukugwira ntchito yanu ndi thanzi lanu lonse.

Ngati mumangoganizira zokhazokha

Kwa olimbikitsa kulemera, kuwonjezera kuchuluka kwa nthawi zomwe mumagwira ntchito tsiku lililonse sikuwoneka ngati kukupatsaninso phindu lina.

Ngati mukuda nkhawa ndi kupitirira malire, lingalirani kuswa masewera olimbitsa thupi anu magawo awiri ofanana.

Malinga ndi ofufuza am'miyeso yolembedwa ndi ofufuza a University of Oklahoma, panalibe phindu lina lililonse chifukwa chowonjezeka pafupipafupi maphunziro.

Koma panali kuwonjezeka kwa mphamvu zowonjezeretsa mawondo (ISO) ndi zochitika za neuromuscular activation (EMG) pagulu latsiku ndi tsiku.

Zotsatira izi zitha kuthandizira lingaliro loti kugawa masewera olimbitsa thupi magawo awiri kungachepetse chiopsezo chakuwonjezera. Kafukufuku wowonjezereka amafunikira kuti timvetsetse zomwe zapezazi ndikupeza mayankho ena.

Momwe mungapewere kupitirira malire

Kuti mukhale wogwira mtima, kuchita masewera olimbitsa thupi komanso kuzolowera nthawi yoyenera kuyenera kupatula nthawi yophunzitsidwa bwino komanso nthawi yochira.

Malinga ndi American College of Sports Medicine, kuchita mopitilira muyeso ndikuwonjezera pazomwe mumachita nthawi zambiri kumadziwika ndi chimodzi kapena zingapo mwa izi:

• kuuma kwa minofu mosalekeza kapena kupweteka
• kutopa kosalekeza
• kupsa mtima
• kuvulala kwakanthawi
• kuzindikira kuti kulimbitsa thupi kwanu sikusangalatsanso
• kuvuta kugona

Mutha kuchepetsa chiopsezo chakuchita mopitilira muyeso ndikuwonjezera:

• kusiyanitsa maphunziro anu kuti musabwereze zomwezo mobwerezabwereza
• kukhala osamalidwa bwino
• kuonetsetsa kuti mukudya chakudya chopatsa thanzi
• kutsatira lamulo la 10%: musawonjezere kulimbikira kwamaphunziro kapena voliyumu kupitilira 10 peresenti nthawi imodzi
• kutsatira nthawi yayitali yophunzitsidwa ndi kupumula kwakanthawi (maola 24 mpaka 72)
• kukhala ndi chipika chophunzitsira kuti muzindikire komwe kungachitike mopitilira muyeso kapena mopitirira muyeso

Mfundo yofunika

Kugwira ntchito kawiri patsiku kumapereka zabwino zonse komanso zoopsa zomwe zingakhalepo. Pogwiritsa ntchito zosowa zanu ndi zoyeserera zanu monga momwe mungakhalire, muyenera kudziwa njira zabwino zophunzitsira ndi momwe mungakhalire moyenera pazomwe mukukumana nazo.

Lankhulani ndi dokotala wanu kapena wothandizira zaumoyo za kuchuluka kwa magwiridwe antchito, komanso mulingo woyenera wazomwe mungachite.

Atha kukutumizirani kwa sing'anga woyang'anira zamankhwala omwe cholinga chake ndi kuthandiza anthu:

• kusintha magwiridwe antchito
• kuwonjezera thanzi lathunthu
• pewani kuvulala
• sungani zolimbitsa thupi