Gwiritsani Ntchito Zolinga Zanu Zomwe Muli nazo Pakati pa Zochitika Pakati pa Tsiku Lanu
Nthawi ya chakudya chamadzulo ndi yabwino kwambiri ngati mukulephera kupanikizika pa ntchito yanu. Osati kokha kuti mutha kugwira ntchito mwakhama kanthawi kochepa, mumalimbikitsa mphamvu yanu tsiku lonse.
Vuto ndiloti, kukonzekera kungakhale kovuta. Mwamwayi, kukonzekera ndi kukonzekera kungachititse kuti ntchito ya masana ikwaniritsidwe.
Ubwino wa Nthawi ya Chakudya Chakudya
Kuchita masana masana sikungagwire ntchito nthawi zonse, koma imodzi yokha kapena awiri pa sabata ikhoza kuthandizira kulemba mipata iliyonse panthawi yomwe mumakonda kuchita masewera olimbitsa thupi kapena kukuthandizani kutentha makilogalamu owonjezera pa sabata.
Mapulogalamu a masana angathe:
- Limbikitsani mphamvu zanu komanso mphamvu zanu - Mukhoza kumangirira m'magulu a magetsi pambuyo pa chakudya chamasana, koma kugwira ntchito pang'ono kungakupatseni mphamvu zambiri pa tsiku lanu lonse la ntchito.
- Kupatseni nthawi yowonjezera - Kugwira ntchito pa ola lanu la masana kumatanthawuza kuti ndinu mfulu kuntchito zina musanayambe ntchito.
- Chotsani malingaliro anu - Kutaya kompyuta ndi kusuntha thupi lanu kungathetse malingaliro anu ndi kukuthandizani kuti mukhazikitse tsiku lanu lonse.
- Sungani ndalama ndi makilogalamu - Kuchita masana kumatanthawuza kuti simungadye nthawi zambiri, zomwe zingakupulumutseni ndalama ndi zina zowonjezera.
- Kuchepetsa nkhawa - Kuchita masewera olimbitsa thupi ndi njira yotsimikiziridwa yochepetsera nkhawa ndipo ili bwino kwa inu kusiyana ndi njira ina: Kubisala m'chipinda chodyeramo ndikudya mkate wotsalira wotsalira, mwachitsanzo.
- Nthawi yowonetsera - Kuyenda mwamsanga kapena kuyenda ndi njira yabwino yothetsera malingaliro anu, kuthetsa mavuto kapena kubwera ndi malingaliro atsopano pazinthu zanu.
Kukonzekera kwa nthawi yamasewera olimbitsa thupi
Muyenera kukonza zochuluka ndikukonzekera kuti muzichita masewera olimbitsa thupi kusiyana ndi momwe mumakhalira.
Ndi chifukwa chake mungafunike kusunga nthawi yoyamba. Mutangoyamba kuchita kangapo, mudzatha kudziwa zomwe mukufuna kuti muzichita masana. Zolinga zingapo zofunika ndi monga:
- Sakani Zakudya Zanu Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zanu Idyani zakudya zopatsa thanzi (monga yogurt ndi zipatso) pafupifupi ola limodzi musanayambe kugwira ntchito ndikudya chakudya chamasana. Njira ina ndiyo kudya chakudya chamasana ola limodzi kapena awiri musanayambe kuchita masewera olimbitsa thupi komanso nthawi ina iliyonse masana.
- Konzani Pulogalamu Yanu Yophunzira : Yang'anani sabata lanu ndikusankha tsiku kapena zovuta zomwe mumakumana nazo panthawi yopuma masana. Sungani izo mu kalendala yanu monga momwe mungayankhire wina aliyense.
- Sungani Gym Yanu Yokonzeka : Sungani thumba la masewera olimbitsa thupi ku ofesi kapena m'galimoto yanu kuti mukhale okonzeka nthawi zonse. Ngati mulibe mwayi wochita masewera olimbitsa thupi, zonse zomwe mukufunikira ndi nsapato za thukuta lakutuluka. Ngati mukuchita chinachake cholimba komanso osasamba bwino, musagwiritse ntchito mankhwala ochapa, kuvala zovala zowuma kuti mukhale ozizira ndi owuma komanso mugwiritse ntchito shampoo youma kuti mutenge tsitsi loyera, popanda madzi.
- Khalani Wachilengedwe : Nthaŵi ina ndinali ndi wogwira naye ntchito amene amagwiritsa ntchito chipinda cha msonkhano tsiku ndi tsiku pa gawo lake la aerobics (motsogozedwa ndi abwana, ndithudi). Muofesi yanga masiku, nthawi zina ndimavala zovala zanga zovala pansi pa zovala zanga (ngati n'kotheka) kuti ndisinthe mwamsanga kusambira. Bwenzi lina linakuuzani zoyenera kuchoka mugalimoto yanu (ndalama za khofi kapena zokometsera zosakaniza, fayilo yomwe mungafunike patapita masana, ndi zina zotero) ndi kutenga masitepe kuti muwapeze tsiku lonse. Ganizirani za njira zanu zokonzera zolimbitsa thupi zofikira komanso zofunikira kuti ntchitoyo ichitike.
Nthawi Yanu ya Chakudya Chakudya
Ngati mulibe nthawi yochuluka, ntchitoyi pansipa ikupatsani malingaliro anu zomwe mungachite kuti mutenge buck wanu.
Circuit Training . Ngati mulibe nthawi yochuluka, maphunziro a dera ndi njira yabwino kwambiri yogwirira magulu anu a minofu m'kanthawi kochepa. Mukhoza kusankha masewera 6-10, kaya onse a cardio, mphamvu zonse kapena zosakaniza zonse ziwiri. Chitani chilichonse pa nthawi imodzi (kapena nthawi yake) musanayambe ntchito yotsatira. Lingaliro ndi kugunda magulu anu onse amtundu ndi kusuntha mofulumira kuti mupitirize kukula. Nazi zitsanzo izi:
- Timesaver Cardio & Strength Circuit
- 10-Minute Mphamvu & Mphamvu Dera
- Ntchito Yopangira Bootcamp
- Outdoor Cardio & Strength Dera
Masewera olimbitsa thupi: Ntchitoyi imakhala yabwino ngati muli ndi stairs osagwiritsira ntchito m'nyumba yanu kapena masitepe pamalo ozungulira:
- Mphindi 3 Kutentha: Yendetsani masitepe 3-4 pazitepe pang'onopang'ono, mosavuta (ngati muli ndi masitepe amodzi okha, yendani mmwamba ndi pansi kwa mphindi zitatu)
- Mphindi 1 : Yendani masitepe mwamsanga momwe mungathere
- Mphindi 1 : Pita pansi pa masitepe mosavuta
- Dynamic Circuit:
- Pushups Yoyenda - 16 kubwerera
- Khwerero Ups - 16 kubwereza ndi mwendo wamanja
- Masewera Otsogolera - Imani ndi nsana wanu ku masitepe ndi masewera mpaka kumbuyo kwako kumakhudza sitepe yachiwiri (kapena momwe mungathere) - 16 kubwereza.
- Khwerero Ups - 16 kubwereza ndi Mzere Wamanzere
- Triceps Dips - 16 kubwerera
- Cardio Dera :
- Mphindi 1 : Yendani masitepe, mutenge nawo awiri panthawi
- Mphindi 1 : Pita pansi pa masitepe kuti upeze
- Mphindi 2 : Yendani masitepe pang'onopang'ono, mofulumira
- Mphindi 1 : Pita pansi pa masitepe kuti upeze
- Dynamic Circuit :
- Pushups Yoyenda - 16 kubwerera
- Agawitseni masewera - Kwezani phazi lakumanzere pa sitepe ya pansi pamapapo 16.
- Masewera Otsatira - 16 amatha.
- Gawani magulu - Pachifukwa ichi, chitani mapapo ndi phazi lanu lamanja pa sitepe ya 16 kubwereza.
- Triceps Dips - 16 kubwerera
- Cardio Dera :
- Mphindi 1 : Yendani masitepe, mutenge nawo awiri panthawi
- Mphindi 1 : Thamangani masitepe mwamsanga momwe mungathere
- Mphindi 2 : Yendani pansi pa masitepe kuti mupeze
- Mphindi 1 : Thamangani masitepe mwamsanga momwe mungathere
- Mphindi 2 : Yendani pansi pa masitepe kuti mupeze
Palibe Zojambula Zopangira Zolemba
Ngati kutuluka kwa mphindi 30 kulibe funsoli, pali zinthu zomwe mungachite pa desiki kapena ku ofesi yanu kuti musunge magazi anu: