Monga mphunzitsi wathanzi komanso wophunzira wathanzi ndi digiri ya journalism, ndimakonda zambiri. Chidziwitso ndi mphamvu. Titha kutenga zomwe timaphunzira ndi kuzigwiritsa ntchito kuti tikhale ndi moyo wabwino komanso wathanzi. Chovuta ndi kuchuluka kwa chidziwitso chomwe chili kunja uko ndi momwe mungapangire zonsezi. Kuchokera pa fad yatsopano mpaka kuzinthu zatsopano, kodi mumadziwa bwanji zomwe mungachite?
Chimene ndikufuna kuti mudziwe ndi chakuti kukhala ndi moyo wathanzi sikuyenera kukhala kovuta. Si chinthu chomwe inu "mumachoka" kapena "kuchoka" monga "chakudya" mawu amene sindikulimbikitsa. Pofuna kukuthandizani kukwaniritsa zolinga zanu zolimbitsa thupi, ndayesa njira zisanu ndi zinayi zosavuta zomwe ndimapanga monga wophunzitsa thupi labwino komanso mungathe kuchita chimodzimodzi. Konzekerani kukhala moyo wanu wathanzi kwambiri.
1 - Tsatirani malamulo a 80/20
Idyani wathanzi 80 peresenti, kapena nthawi yochuluka. Lamuloli ndi losavuta kutsatira chifukwa mungathe kufufuza tsiku lanu kapena sabata ndikudziwa ngati zambiri mwasankhazi zili zathanzi.
Sankhani kudya koyera (chakudya chenicheni!) Nthawi zambiri ndikugwiritsa ntchito 20 peresenti monga chipinda chako cha wiggle. Ndimakhala ngati 90/10 koma ngati mutha kukwaniritsa 80/20, ndizo zabwino. Ngati mumadya zipatso zatsopano komanso mapuloteni owonda nthawi zambiri ndikudya ayisikilimu pamapeto a sabata, mukutsatira lamuloli. Sungani mapulumulo.
2 - Gwiritsani ntchito ulamuliro wa masiku awiri
Sindinayende masiku oposa awiri popanda kuchita masewera olimbitsa thupi, ngakhale ndikuyenda. Ngati ndiphonya masiku awiri mndandanda, ndidzachita chilichonse chomwe chingathere kuti ndikhale ndi ntchitoyi tsiku lachitatu, ngakhale ngati ndikuyendetsa masitepe mkati mwa nyumba.
Kugwiritsira ntchito lamulo ili kudzakuthandizani kumanga chizoloŵezi ndi chiyero pozungulira ntchito yanu. Mungathe kuyenda paulendo uliwonse wolakwa ndikudzipereka nokha ku masewera olimbitsa thupi tsiku lachitatu. Tsopano muli ndi masewera olimbana ndi masewera olimbitsa thupi kuti muzisunga nthawi yaitali. Malamulo omwe amakwaniritsa zenizeni za "moyo umachitika" ndi malamulo omwe mungagwire ntchito pamoyo wanu.
3 - Maphunziro amphamvu
Maphunziro olimbitsa thupi amamanga minofu, amathandiza kukhala ndi chikhazikitso, amalimbitsa mafupa, ndipo amachititsa chidaliro ndi umoyo wa moyo. Kukhala ndi minofu ndizofunikira pakuchita ntchito za tsiku ndi tsiku (kubzala, kukonzanso kunyumba, kunyamula ana) ndipo pali phindu lakumverera kukhala wamphamvu komanso wodalirika ngati munthu.
Maphunziro amphamvu angachepetse chiopsezo cha matenda opweteka komanso khalidwe lonse la moyo. Tikamakalamba, mphamvu zathu komanso mphamvu ya thupi zimachepa. Ndicho chifukwa chake ndikofunika kwambiri kuti thupi lanu likhale lolimbika mwa kuchita masewero olimbitsa thupi kuti likhale lolimba. Kuwonjezera apo, minofu yomwe mumapindula kwambiri, yomwe mumayipsa pamapumu!
4 - Musadye Kadzutsa
Chakudya chachakudya chimayika ndondomeko ya tsiku lanu. Mukadutsa chakudya cham'mawa kapena musadye mpaka maola angapo mukadzuka, mumakonda kudya masana kapena kupanga zosankha zabwino chifukwa njala yanu ikuyendetsa basi. Idye chakudya cham'mawa chokhudzana ndi mapuloteni kuti muyambe kupuma tsiku ndi tsiku. Siziyenera kukhala zovuta-zina zabwino kwambiri zakumwa zosafunika siziphika!
5 - Pezani Kuchita Zambiri Zozizwitsa
Anthu ena amakonda masewera olimbitsa thupi ndipo sangathe kukhala popanda izo ndipo ena amati amadana nazo ... ndipo pali maganizo osiyanasiyana pakati.
Fufuzani mawonekedwe omwe mumawakonda. Pamene mumakonda ntchito, palibe amene akuyenera kukuchititsani kuti muchite. Simusowa kuchita khama lanu kuti mupite kalasi kapena kukweza zolemera pa masewera olimbitsa thupi ngati zonsezi ndizochita zomwe mumakonda kuchita. Mwinamwake mumasankha masewera a gulu. Lowani ndi masewera olimbitsa thupi. Pezani makalasi ovina achikulire. Kodi ndege ya yoga ikhale pa studio, kapena kuphunzitsira gulu kunyumba. Mungazidabwe ndi chikondi chanu chothamanga, kapena kettlebells.
Ndine gulu lodziwika bwino la gulu labwino ndipo sindingathe kupeza zokopa zokwanira, magulu omvera, ndi bootcamps. Kotero kodi kuyitana kwanu ndi chiyani? Mwina ndi chirengedwe, kuyenda mumsewu. Mukuyenera kuyesetsa kuchita masewera olimbitsa thupi mpaka mutapeza zoyenera kwa inu.
6 - Khalani ndi Maganizo Oyenera
Kukhala ndi mtima wabwino ndikulalikira ndikumakhala moyo chifukwa palibe chomwe chimapindulitsa chifukwa cha kunyalanyaza. Ndili ndi sayansi kumbali yanga chifukwa kafukufuku amasonyeza kuti mukakhala okondwa poyamba, mumakhala ndi moyo wabwino. Kukhala ndi malingaliro abwino ndikukhala ndi chiyembekezo kumakupatsani mwayi wokhala ndi zolinga, khulupirirani nokha ndikuyang'ana njira zothetsera mavuto.
Pokhala ndi malingaliro abwino, muli ndi chikhulupiriro mu luso lanu ndipo mumatha kuchitapo kanthu kuti mukwaniritse zolinga zanu. Monga amakopeka ngati, kotero ngati muli otsimikiza, zimakhala ngati kutsegula manja anu pa zinthu zabwino zomwe zikubwera kumbuyo kwanu.
7 - Imwani madzi a mandimu
Tsiku lililonse m'mawa, ndisanadye kapena kumwa chirichonse-ndipo ndikuphatikizapo khofi-ndimayendera galasi lalikulu la madzi a mandimu. Ndifinyani pafupifupi hafu yamumu kukhala ounces 12 mpaka 16 kutentha kwa madzi ndikupuma. Chophweka, komabe thupi lanu ndilobwino! Izi zakhala zokhudzana ndi ndondomeko zomwe ndimakonda kuzigawana ndi anthu omwe amapempha zosavuta, kuyambira lero, kuti mukhale ndi thanzi labwino. Madzi a mandimu amawombera poizoni, amayesa kuchuluka kwa pH, ndipo amachititsa kuti chitetezo chanu chitetezeke.
8 - KODI MUZIKHALA
Chabwino, ndine wokondera ku HIIT (maphunziro apamwamba kwambiri) chifukwa ndimakonda kugwira ntchito mwakhama, koma ndimakondanso HIIT chifukwa mudzawona zotsatira.
HIIT ndi mtundu wa masewera olimbitsa thupi kumene mumapereka mphamvu mwamsanga mwa kupuma mwamsanga kwa masewera olimbitsa thupi komanso zotsatira zafupikitsa. Kuchita ntchito kumaphunzitsa ndi kuzimitsa machitidwe anu aerobic ndi anaerobic mphamvu. Mumapangitsa kuti mtima wanu ukhale wovuta komanso kuti mukhale ndi thupi labwino pamtima pamene mukuwotcha mafuta ndi ma calories mu nthawi yochepa.
Ndimakonda kupanga ndi kuphunzitsa izi zogwira ntchito mwamphamvu chifukwa ndi zosangalatsa za stinkin. Mangani minofu, yaniketseni zowonjezera, komanso chititsani kuti thupi lanu likhale ndi thupi lonse. Thupi labwino mu nthawi yochepa? Lowani ine! Kulondola?
9 - Musayambe kupita ku Party kapena Starving Starving
Ngati mukuyang'ana zowonjezera, mungaganize kudumpha zakudya zotsogolera phwando kungakuthandizeni kusunga mapulogalamu anu a phwando, koma izi zikupempha mavuto. Mukapita ku phwando kapena kuphika njala, mumakonda kudya ndi kudya zinthu zonse zolakwika.
Ndibwino kuti mukhale ndi njala pamene mutuluka pakhomo, koma musapite njala kapena mudzadya kwambiri ndikudandaula pambuyo pake. Mukhale ndi mtedza wambiri kapena wathanzi womwe umathetsa njala yanu musanatuluke.