Ubwino 4 Wochita Maseŵera Olimbitsa Thupi Nthawi Zonse

Mfundo yofunika kwambiri pa masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndi kuchita masewera olimbitsa thupi ndi njira zabwino zodzimvera bwino, kulimbitsa thanzi, komanso kusangalala. Pali mitundu iwiri ya malangizo a masewera olimbitsa thupi kwa akuluakulu ambiri athanzi:

• Maphunziro a Cardio
Chitani masewera olimbitsa thupi olimbitsa thupi kwa mphindi zosachepera 150 kapena mphindi 75 pa sabata kapena sinthanani pakati pa ziwirizi. Ndikofunikira kuti muyesere masewera olimbitsa thupi kwa mphindi 300 patsiku. Kuti mukhale ndi thanzi labwino komanso kuti muchepetse thupi kapena kukonza thupi, muyenera kuchita masewera olimbitsa thupi osachepera mphindi 300 pa sabata. Komabe, ngakhale kuchita masewera olimbitsa thupi pang'ono ndi kwabwino pa thanzi lanu ndipo sikuyenera kukhala vuto pa moyo wanu.

• Kuphunzitsa Mphamvu
Phunzitsani magulu onse akuluakulu a minofu osachepera kawiri pa sabata. Cholinga chake ndikuchita masewera olimbitsa thupi osachepera kamodzi pa gulu lililonse la minofu pogwiritsa ntchito kulemera kokwanira kapena mulingo wotsutsa. Mumatopa minofu yanu mutatha kubwerezabwereza pafupifupi 12 mpaka 15.

Kuchita masewera olimbitsa thupi a cardio mwachikatikati kumaphatikizapo zinthu monga kuyenda mwachangu, kukwera njinga, ndi kusambira. Kuchita masewera olimbitsa thupi a cardio mwachikatikati kumaphatikizapo zinthu monga kuthamanga, nkhonya, ndi kuvina kwa cardio. Kuchita masewera olimbitsa thupi kungaphatikizepo zinthu monga kugwiritsa ntchito zolemera, zolemera zaulere, matumba olemera, kulemera kwanu, kapena kukwera miyala.
Ngati mukufuna kuchepetsa thupi, kukwaniritsa zolinga zinazake zolimbitsa thupi, kapena kupindula kwambiri, mungafunike kuwonjezera masewera olimbitsa thupi apakati.
Kumbukirani kufunsa dokotala wanu musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi, makamaka ngati simukudziwa bwino za thanzi lanu, simunachite masewera olimbitsa thupi kwa nthawi yayitali, kapena muli ndi mavuto azaumoyo monga matenda a mtima, matenda a shuga kapena mafupa. Kutupa, ndi zina zotero, ngati vutoli litachitika, chonde chita masewera olimbitsa thupi motsogozedwa ndi dokotala. Cholinga chathu ndikupangitsa thupi kukhala lathanzi.

1. Kuchita masewera olimbitsa thupi kuti muchepetse thupi

Kuchita masewera olimbitsa thupi kungathandize kupewa kunenepa kwambiri kapena kuchepetsa thupi. Mukamachita masewera olimbitsa thupi, mumawotcha ma calories. Kuchita masewera olimbitsa thupi kwambiri, mumawotcha ma calories ambiri.

Zimayendetsa kagayidwe kachakudya kudzera mu kumanga minofu ndikuthandizira kusweka ndi kudya mafuta. Minofu imawonjezera kuyamwa ndi kugwiritsa ntchito mafuta aulere m'magazi. Kumanga minofu kumawonjezeranso kugwiritsa ntchito shuga m'magazi, kuletsa kusintha kwa shuga wochulukirapo kukhala mafuta, potero kuchepetsa kupanga mafuta. Kuchita masewera olimbitsa thupi kumawonjezera kuchuluka kwa kagayidwe kachakudya kopumula (RMR), komwe kungakhudze kagayidwe kachakudya ka mafuta pokhudza dongosolo lolamulira mitsempha ndi humoral la thupi. Kuchita masewera olimbitsa thupi kungakhudze kagayidwe ka mafuta powongolera thanzi la mtima ndi kupuma.

2. Kuchita masewera olimbitsa thupi kumathandiza kulimbana ndi matenda ndi matenda

• Kuchepetsa chiopsezo cha matenda a mtima. Kuchita masewera olimbitsa thupi kumalimbitsa mtima wanu komanso kumathandizira kuti magazi aziyenda bwino. Kuchuluka kwa magazi m'thupi kumawonjezera kuchuluka kwa mpweya m'magazi mwanu. Izi zimathandiza kuchepetsa chiopsezo cha matenda a mtima monga cholesterol yambiri, matenda a mitsempha ya mtima komanso matenda a mtima. Kuchita masewera olimbitsa thupi nthawi zonse kungachepetsenso kuthamanga kwa magazi ndi triglycerides.

• Zimathandiza thupi lanu kulamulira shuga m'magazi ndi kuchuluka kwa insulin m'magazi. Kuchita masewera olimbitsa thupi kungathandize kuchepetsa shuga m'magazi mwanu ndikuthandizira insulin yanu kugwira ntchito bwino. Izi zitha kuchepetsa chiopsezo cha matenda a metabolic syndrome ndi matenda a shuga amtundu wachiwiri. Ngati muli kale ndi chimodzi mwa izi, kuchita masewera olimbitsa thupi kungakuthandizeni kuthana ndi vutoli.

3. Kuchita masewera olimbitsa thupi kumathandiza kusintha maganizo

Anthu ochita masewera olimbitsa thupi nthawi zonse amakhala okhazikika m'maganizo, amakhala ndi mphamvu zambiri masana, amagona mokwanira usiku, amakhala ndi zokumbukira zabwino, ndipo amakhala omasuka komanso abwino pa iwo eni komanso miyoyo yawo.

Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kwambiri pa kuvutika maganizo, nkhawa, ndi ADHD. Kumachepetsanso nkhawa, kumawonjezera kukumbukira, kumakuthandizani kugona bwino, komanso kumakweza maganizo anu. Kafukufuku akusonyeza kuti kuchita masewera olimbitsa thupi mokwanira kungapangitse kusiyana kwakukulu, ndipo simukuyenera kupangitsa masewera olimbitsa thupi kukhala olemetsa pa moyo wanu. Kaya muli ndi zaka zingati kapena muli ndi thanzi labwino, mutha kuphunzira kugwiritsa ntchito masewera olimbitsa thupi ngati chida champhamvu chothana ndi mavuto amisala, kukulitsa mphamvu zanu, kukonza maganizo anu, komanso kupindula kwambiri ndi moyo wanu.

4. Kuchita masewera olimbitsa thupi kungakhale kosangalatsa...komanso kosangalatsa!

Kuchita masewera olimbitsa thupi ndi kuchita masewera olimbitsa thupi kungakhale kosangalatsa. Kumakupatsani mwayi wopuma, kusangalala ndi panja kapena kungochita zinthu zomwe zimakusangalatsani. Kuchita masewera olimbitsa thupi kungakuthandizeninso kulumikizana ndi banja lanu kapena anzanu pamalo osangalatsa.

Choncho, tengani kalasi ya gulu, pitani kokayenda pansi, kapena pitani ku gym kuti mupeze anzanu omwe ali ndi malingaliro ofanana. Pezani masewera olimbitsa thupi omwe mumakonda ndikuchita. osasangalatsa? Yesani china chatsopano kapena chitani china ndi anzanu kapena abale.