Nthano 7 zolimbitsa thupi, kodi mukuona ngati mungakopeke nazo?

Maganizo olakwika omwe anthu ambiri amaganiza pankhani ya kulimbitsa thupi nthawi zambiri amakhala ovulaza kwambiri kuposa abwino. Kaya ndi chikhulupiriro chakuti kuchita masewera olimbitsa thupi kwa nthawi yayitali nthawi zonse kumakhala bwino kapena kuti kunyamula zolemera kumakupangitsani kukhala onenepa, malingaliro olakwika amenewa angayambitse kuvulala ndikulepheretsa kupita patsogolo ku zolinga zolimbitsa thupi. Ndikofunikira kuchita masewera olimbitsa thupi ndi malingaliro abwino komanso odziwa bwino ntchito, poganizira zosowa za munthu aliyense komanso zofooka zake.

Kuchita Maseŵero Olimbitsa Thupi Kwanthawi Yaitali Kungakhale Kopindulitsa Kwambiri

Sikofunikira nthawi zonse kudzikakamiza mpaka malire kuti mupeze masewera olimbitsa thupi abwino. Kuthera maola ambiri pa treadmill kapena kunyamula zolemera kungayambitse kupsinjika kwa minofu kapena kuvulala mopitirira muyeso. Ndikofunikanso kuganizira za kugwiritsa ntchito bwino zida ndi mawonekedwe, chifukwa izi zingathandizenso kuvulala. M'malo mwake, yesani kugawa zochita zanu pakati pa masewera olimbitsa thupi a cardio, kuyenda, ndi kukana kuti mugwiritse ntchito magulu onse a minofu mofanana ndikuwonjezera mitundu yosiyanasiyana ya masewera olimbitsa thupi anu. Izi zingathandize kupewa kuvulala ndikupeza zotsatira zabwino kwambiri.

Palibe ufulu wosavutikira

Mawu akuti "palibe ululu, palibe phindu" nthawi zambiri amagwiritsidwa ntchito polimbikitsa anthu kuti azidzikakamiza okha akamachita masewera olimbitsa thupi. Ngakhale kuti n'kofunika kudzikakamiza nthawi zina, kuchita zimenezi mobwerezabwereza kungayambitse kuvulala ndikulepheretsa kuchita bwino. Ndipotu, kudzikakamiza nthawi zonse kungayambitse matenda owonjezera mphamvu, omwe angakhudze mphamvu ya minofu yanu kuti ichire, momwe mukumvera, chitetezo cha mthupi, ndi zina zotero. Zingasokonezenso kugona kwanu chifukwa kuchita masewera olimbitsa thupi mopitirira muyeso kungayambitse mitsempha yambiri.

Kafukufuku wokhudza ophunzira othamanga adapeza kuti omwe adawonjezera mwachangu ntchito zawo zolimbitsa thupi anali pachiwopsezo chachikulu chovulala minofu yofewa poyerekeza ndi omwe adakulitsa pang'onopang'ono zolinga zawo ndipo amatha kupewa kuvulala. Njira yabwino kwambiri ndikugwira ntchito pang'onopang'ono kukwaniritsa zolinga zanu m'malo moyesa kuchita zambiri nthawi imodzi.

Wonjezerani Kudya Mapuloteni ndi Kuchepetsa Kudya Mafuta ndi Zakudya Zopatsa Mphamvu

Zakudya zomwe zimayang'ana kwambiri mapuloteni pomwe zimachepetsa chakudya ndi mafuta sizingakhale zothandiza monga momwe mungaganizire. Ngakhale ndikofunikira kupewa kudya chakudya chochuluka chamafuta ndi mafuta okhuta, mapuloteni si njira yodziwika bwino kapena chitsimikizo cha kuchepetsa thupi. Ndipotu, kudya mapuloteni ambiri kungakulitse chiopsezo cha matenda a mtima ndi kunenepa kwambiri.

Nyama zambiri zodya nyama zimapeza mapuloteni okwanira tsiku lililonse popanda kudalira ma shake kapena zowonjezera. Kawirikawiri, kukhala ndi ma ounces awiri kapena atatu a mapuloteni opanda mafuta pa chakudya chilichonse ndikokwanira kupatsa thupi mphamvu.

Zochitika zina zaumoyo zalimbikitsa anthu kupewa chakudya chamafuta ndi mafuta kotheratu, ponena kuti izi zipangitsa kuti achepetse thupi. Komabe, chakudya chamafuta chimapereka mphamvu ndipo ndi gwero lamtengo wapatali la mafuta. Sikuti chakudya chamafuta onse chimapangidwa mofanana, choncho ndikofunikira kuika patsogolo chakudya chamafuta chovuta monga zipatso, nyemba, ndi mpunga wofiirira.

Ndikofunikanso kuphatikiza mafuta abwino muzakudya zanu, monga mafuta a polyunsaturated ndi monounsaturated, omwe ndi ofunikira pakugwira ntchito kwa ubongo. M'malo motsatira zakudya zopanda mafuta ambiri, yesani kuphatikiza mafuta abwino ochokera kuzinthu monga avocado, mafuta a azitona ndi kokonati, mbewu za chia, ndi zakudya zina zokhala ndi mafuta ambiri a Omega-3.

Kukweza zolemera kungakupangitseni kukhala olemera

Lingaliro limodzi lolakwika pankhani yolimbitsa thupi ndilakuti kudzakuthandizani kukhala wonenepa komanso wamphamvu. Ngakhale kuti n’zoona kuti kunyamula zolemera kungakuthandizeni kumanga minofu, si chitsimikizo. Ndipotu, makamaka kwa akazi, mahomoni nthawi zambiri amaletsa kukula kwa minofu yayikulu. M’malo mopewa kukweza zolemera, ndikofunikira kuziphatikiza mu chizolowezi chanu cholimbitsa thupi kuti mupeze zabwino zosiyanasiyana kuphatikizapo thanzi labwino la mtima, mafupa olimba, kagayidwe kachakudya kabwino, kaimidwe kabwino, komanso mphamvu ndi mphamvu zowonjezera. Musaope kukweza zolemera - sizingakupangitseni kukhala wonenepa pokhapokha ngati cholinga chanu ndi maphunziro ndi zakudya zomwe mukufuna.

Kuwotcha Mafuta Ochepa: Kuchepetsa Mafuta A M'mimba Okha?

Sizotheka kulunjika ku kutayika kwa mafuta m'malo enaake a thupi kudzera mu masewera olimbitsa thupi omwe amangoyang'ana kwambiri dera limenelo. Mwachitsanzo, kuchita masewera olimbitsa thupi sikungatenthe mafuta ozungulira mimba yanu. Ndikofunikiranso kudziwa kuti mimba yolimba idzawoneka kokha ngati mafuta onse a thupi lanu ali ochepa. Ngakhale masewera olimbitsa thupi monga ma crunches ndi planks angakhale ndi ubwino pa mphamvu ya minofu ndi kukhazikika, sapanga kusokonezeka kwa kagayidwe kachakudya kokwanira kuti athandize kwambiri kutayika kwa mafuta m'dera linalake. Kuti muchepetse mafuta m'thupi lanu bwino, ndikofunikira kuyang'ana kwambiri kutayika kwa thupi lonse kudzera mu kuphatikiza masewera olimbitsa thupi komanso kudya zakudya zabwino.

Kulimbitsa thupi si njira yokhayo yochepetsera mafuta

Ngakhale n’zoona kuti cardio ingakhale chida chothandiza powotcha mafuta, si chinthu chokhacho kapena chofunika kwambiri pakuchepetsa mafuta bwino. Ndipotu, kafukufuku wasonyeza kuti kudya zakudya zoyenera komanso kuchita masewera olimbitsa thupi kumathandiza kwambiri pochepetsa thupi komanso kukonza kapangidwe ka thupi. Mapulogalamu athu ophunzitsira anthu ku malo athu ochitira masewera olimbitsa thupi ku West London athandiza mamembala ambiri kupeza zotsatira zabwino popanda kudalira masewera olimbitsa thupi achikhalidwe a cardio. M’malo mwake, timayang’ana kwambiri njira yoyenera yomwe imaphatikizapo zakudya zoyenera, kuchita masewera olimbitsa thupi moyenera, komanso kuchita masewera olimbitsa thupi tsiku ndi tsiku, komanso kuchita masewera olimbitsa thupi nthawi ndi nthawi ngati kuli koyenera. Kumbukirani, munthu aliyense ndi wosiyana ndipo zomwe zimagwirira ntchito munthu wina sizingagwire ntchito kwa wina. Chifukwa chake, ndikofunikira kupeza njira yosinthidwa yomwe imagwirira ntchito kwa inu.

Muyenera Kuphunzitsa Tsiku Lililonse Kuti Mukwaniritse Zolinga Zanu Zolimbitsa Thupi

Kuchita masewera olimbitsa thupi tsiku lililonse sikungakhale kofunikira kuti mukwaniritse zolinga zanu zolimbitsa thupi. Ngakhale othamanga apamwamba, omwe amadziwika ndi machitidwe awo olimbitsa thupi, amatenga masiku opuma kuti minofu yawo ibwererenso. Tikamachita masewera olimbitsa thupi, timaswa minofu, ndipo matupi athu amafunika nthawi yokonza ndikumanganso minofu iyi kuti ikhale yolimba. M'malo mongodalira masewera olimbitsa thupi okha, yesani kuphatikiza mitundu ina ya masewera olimbitsa thupi muzochita zanu za tsiku ndi tsiku, monga kuyenda, kukwera masitepe, kusewera masewera, kapena kusewera ndi ana anu paki. Zochita izi zingapereke njira "yosawoneka" yophunzitsira yomwe ingakhale ndi zotsatira zabwino pa thanzi lanu popanda kudzaza thupi lanu.

# Ndondomeko yophunzitsira ya masiku 7 yomwe simungaphonye!