8 Zochita Zozoloŵera Zochita Zozoloŵera

Pewani Zochita Zowonongeka Zomwezi ndi Kuyamba Kupeza Real Fitness Results

Kodi mumadziwa kuti miyezi isanu ndi umodzi yokha ya masewera olimbitsa thupi amagwiritsa ntchito zifukwa zotsatirazi: Nthawi yokwanira kapena osawona zotsatira?

Zifukwa Zisanu ndi Ziwiri Zomwe Mukugwiritsa Ntchito Musagwire Ntchito

N'zomvetsa chisoni kuti anthu ambiri amakhumudwa ndikusiya kuchita masewera olimbitsa thupi asanaone zotsatira zenizeni. Koma sizodabwitsa, chifukwa cha zolakwa zomwe anthu ambiri amapanga ndi mapulogalamu awo.

Kodi mukupanga zolakwitsa izi?

1. Zonse Zowonjezera, Palibe Mtundu

Yang'anani kuzungulira masewera olimbitsa thupi (ngati simunayambe panopa) ndipo muwone kuti ndi anthu angati omwe akupezekako bwino. Ndimadabwa kwambiri ndi anthu angapo omwe akuyenda mozungulira, akuyenda mofulumira pamtunda wowerenga pamene akuwerenga buku, akunyamula zolemera kwambiri moti palibe tsitsi limodzi lomwe limachoka pamalo, kapena kungooneka kuti ndiwetuka. Ambiri amatha kuchita masewera olimbitsa thupi, ndipo ngati ngati akuyendetsa ndegeyo, amaika nthawi ndi kubwerera kuntchito kapena kunyumba. Ngati muli mmodzi wa anthu awa, dzifunseni nokha, "Ndikufuna kutani?"

Ngati mukufuna zotsatira zovuta, muyenera kuchita masewera olimbitsa thupi. Izi sizikutanthauza kuti simungasangalale ndi kusangalala. Koma zimatanthawuza kuti muyenera kuganizira zomwe mukuchita ndikuwonjezera khalidwe lililonse. Mukangoyamba kugwiritsa ntchito ndi cholinga chenicheni ndikukankhira mphamvu zanu zapamwamba ndi mphamvu yanu, mudzapeza ntchito yanuyo itenga theka la nthawi ndikupereka zotsatira zabwino :

• Mmene Mungakhalire Okhazikika!
• Kulimbitsa Mphamvu Mphamvu
• Momwe mungagwiritsire ntchito Zomwe Mwadziwika Zowonjezera

2. Kuwongolera Kuchita Zanu

Masewera olimbitsa thupi ambiri ali owoloka kwambiri ndi kuyerekezera zochita masewera olimbitsa thupi ndi nthawi, kuchuluka kwa kulemera kwake, komanso kuchuluka kwa ntchito zawo. Kuti mupewe kudziletsa, ndizothandiza kusunga zolemba ndi kujambulira zinthuzi.

Kuwonjezera apo, anthu ambiri amakhulupirira molakwitsa kuti ngati akuchita masewera olimbitsa thupi kwa mphindi 30, atentha mafuta ambiri ndi mafuta. Mwamwayi, sizophweka. Ngakhale kuchita masewera olimbitsa thupi kumawotcha mafuta pa nthawi, ndipo kuchita masewero olimbitsa thupi ndi njira imodzi yabwino yodzichepetsera thupi, ndi zovuta kutaya mafuta a thupi kudzera muzochita zokha. Chimene chimatifikitsa ku kulakwitsa kotsatira.

3. Kupepera Zakudya Zanu

Anthu ambiri akutsutsa za zakudya zomwe amadya, makamaka makamaka kuchuluka kwa chakudya. Ngati mukufuna kulemera, muyenera kukhala oona mtima ndi zomwe mumaika mu thupi lanu ndi momwe zimathandizira kapena zimalepheretsa zolinga zanu zolemetsa . Kuti mudziwe nokha, lembani. Kufufuza zomwe mumadya mu diary chakudya kudzakuthandizani kuswa nthawi ya chakudya kukana. Mukhozanso kuyesa kugwiritsa ntchito kondomu yamakono pofuna kuthandizira kwambiri zakudya.

4. Kuchita Zolakwika Zochita Ntchito

Kodi mwaphunziranji kuti mukuchita masewero olimbitsa thupi? Poyang'ana ena ku masewera olimbitsa thupi (omwe angakhale akuchita zolakwika)? Kuchokera kwa anzanu, ogwira nawo ntchito, intaneti, TV, nyuzipepala, zomwe mwafufuza posachedwapa, kapena mwambo wanu wa masewera olimbitsa thupi 5? Zimene mukuchita kuti muwonetsetse zochitika mumalongosola bwino zomwe mudzapeza.

Kuti mudziwe zomwe muyenera kuchita, palibe malo abwino omwe mungayambe kusiyana ndi kulemba zolinga zanu ndikugwira ntchito ndi mphunzitsi wapamwamba kuti mupange sewero loyenera kuti mukwaniritse zolingazo. Kuchita masewera olimbitsa thupi kungapangitse zotsatira zopanda pake:

• Zolembera Zolemba
• Kodi Mungakonze Bwanji Pulogalamu Yanu Yophunzitsa Zochita?

5. Musasinthe Zomwe Mukuchita

Mukachita chinthu chomwecho tsiku ndi tsiku, mumakhala bwino kwambiri. Kuchita masewera olimbitsa thupi, izi zimatchedwa kuti mfundo yokhazikika. Izi zikutanthauza kuti timakhala ogwira mtima kwambiri pochita zofanana nthawi zonse. Izi ndizothandiza kwambiri pa masewera , koma sizingatheke kulemera , kuwonjezeka mphamvu , kapena kupititsa patsogolo thupi.

Ngati nthawizonse mumachita zofanana ndi nthawi yofanana, pamapeto pake mudzagunda malo omwe simukuwona kusintha kwina kulikonse. Njira imodzi yogonjetsera tsambali ndikusintha ntchito yanu masabata angapo kapena miyezi ingapo. Mungasinthe mtundu wa masewera olimbitsa thupi, kutalika kwake, kuchuluka kwa kulemera kwake, kapena nambala kapena kubwereza. Ichi ndichifukwa chake akatswiri ochita masewera amasintha mapulogalamu awo panthawi yopuma. Kuti mudziwe zambiri za momwe mungasinthire mapulogalamu anu, onetsetsani zotsatirazi:

• Mfundo Zokambirana
• Kuphwanya Kupyolera Muzochita Zophatikiza
• Crosstraining Principles

6. Kugwiritsa ntchito Fomu Yosakwanira Kapena Njira

Kuphunzira njira yoyenera yochita masewera olimbitsa thupi n'kofunikira kuti mupeze zotsatira. Fomu ndi yofunika, makamaka pochita masewera olimbitsa thupi . Fomu kapena njira zolakwika sizingakuchititseni kuti muwonongeke, kupweteka, ndi kupweteka. Kuti muphunzire njira yoyenera, palibe malo abwino omwe mungayambe kusiyana ndi wophunzitsira kapena wophunzira.

7. Kukhazikitsa Zolinga Zopanda Phindu

Kotero, zolinga zanu zolimbitsa thupi ndi ziti? Kodi ndizofunikira kwa inu? Ngati cholinga chanu chikhale Lance Armstrong wotsatira, ndipo muli ndi mphindi 30 pa tsiku kuti muphunzitse, kapena mukufuna kutaya mapaundi 25 mwezi. . . Dzifunseni nokha kuti zolinga zanu ndi zenizeni? Apanso, zimabwereranso kukhala okhulupilika ndi inu nokha za luso lanu, malingaliro anu, ndi moyo wanu. Muyenera kukhazikitsa zolinga zoyenera kuchokera komwe mukukhala ndi kupita patsogolo pamlingo woyenera, kapena mutsimikiza kuti mukhumudwa ndikusiya.

8. Kuyeza Zotsatira Zolakwika

Anthu ambiri amaganiza kuti ntchito zawo sizimagwira ntchito chifukwa samayeza zinthu zoyenera. Kufunafuna umboni pamlingo waukulu nthawi zambiri kumayambitsa zokhumudwitsa chifukwa zochitika zina zatsopano zimapanga minofu ndi kutaya mafuta, koma msinkhu sungapereke chidziwitso chokhudza thupi . Njira zabwino zowonetsera kukula kwa thupi lanu zimaphatikizapo kufufuza chiwerengero cha mtima wanu pamtunda woyenerera , kuyesa mtunda womwe mungathe kuwatenga mu nthawi yambiri, kufufuza kuchuluka kwa kulemera kwanu komwe mungatuluke, kapena kulemba momwe mumamvera - thupi - - kumapeto kwa tsiku lililonse. Zopindulitsa zambiri kuchokera ku masewera olimbitsa thupi ndizobisika komanso zosaoneka poyang'ana pagalasi, koma zinthu monga kolesterolini, kuthamanga kwa magazi, komanso kumasuka kumene mungachite ntchito zapatsiku ziri ngati zolimbikitsa - ngati mutayang'anitsitsa.

_Zotsatira:

_{Theresa Dwyre Young, Zomwe zimachititsa masewera olimbitsa thupi, American Fitness, Jan-Feb, 2005}

_{International Health, Racquet & Sportsclub Association, Statistics Club Statistics.}

_{Jones F, Harris P, Waller H, Coggins A. Kugonjera pulogalamu yogwiritsira ntchito mankhwala: udindo wa kuyembekezera, kudzikonda, gawo la kusintha ndi ubwino wa maganizo, Br J Health Psychol. 2005 Sep; 10 (Pt 3): 359-78.}

_{Annesi JJ., Zotsatira za mankhwala opatsirana pogwiritsa ntchito makompyuta ndi zothandizira machitidwe potsitsa ndondomeko yochita masewera olimbitsa thupi. Percep Mot Skills. 2007 Aug; 105 (1): 55-66.}

_{Belisle, M., Roskies, E. ndi Levesque, JM "Kupititsa patsogolo kutsatira zochitika zathupi." Health Psychology 6 (1987): 159-172.}

_{Bull, SJ Kukumana ndi Mavuto mu Masewera ndi Kuchita Zochita. West Sussex, England: Chichester, 1999.}