Ndi nthawi zingati zomwe mwasiya kuchita masewera olimbitsa thupi? Ngati muli ngati ambiri a ife, mwina nthawi zambiri kuposa momwe mungathe kuwerengera. Pali zifukwa zambiri zomwe zimativuta kuti tigwiritse ntchito pulogalamu yochita masewera olimbitsa thupi . Nthaŵi zina timasiya zinthu zimene sitingazilamulire-matenda, mwachitsanzo, kapena kuvulala . Nthawi zina palibe chifukwa china. Mphindi imodzi yomwe ife tikuchita ndi kudzidzipangira tokha kumbuyo kwake ndipo, chinthu chotsatira mukudziwa, kuti mapaundi 10 abwerera ndipo ndilo kulakwitsa ndi kukhumudwa.
Nthawi zonse pali chifukwa chomwe timasiya ndipo pali nthawi zazikulu zomwe zingatheke mu moyo wa ochita ntchito kuti tiziyang'anira. Nthawi izi zingapangitse kukhumudwa kwakukulu, kudzidandaulira kwambiri, mukhoza kumverera ngati mulibe chosankha koma kusiya. Komabe, nthawi zambiri mumakhala zovuta kwambiri zomwe mukufunikira kupitilira.
Pezani chifukwa chake mukusiya kuchita masewero olimbitsa thupi komanso zomwe mungachitepo.
1 - Mutha Kugonjera Chifukwa Simukusowa Zolemera
Ngati mukuchita masewera olimbitsa thupi kuti muchepetse thupi , sizodabwitsa kuti mukuyembekezera kulemera . Ndipo mwinamwake mumakhala ndi zolinga zowonongeka , kunena kuti kutaya piritsi kapena sabata.
Komabe, mungaone chinthu chachilendo mukamayambitsa masewera olimbitsa thupi, nthawi yomwe simungatayike kulemera kwake. Mfundo yakuti ndi yofala sizimapangitsa kuti zikhale zovuta kuzimeza. Kodi mungatani ngati simukupeza zotsatira?
Chifukwa Chimene Simuyenera Kulekerera
Mungaganize kuti ino ndi nthawi yabwino kwambiri yosiya, koma izi ndizomwe mukupitilira ndipo pali zifukwa zambiri. Mwinamwake mukusowa masentimita mmalo mwa kulemera kwake , zomwe zikutanthauza kuti mukupeza zotsatira, mwa njira yosiyana. Kapena kukula kwanu kungakhale kwa inu osati kukuuzani nkhani yonseyo. Ndipo musaiwale, ndizovuta kuti muchepe .
Koma tiyeni tiwunikire pansi pa chifukwa chofunikira kwambiri kuti tipitirize: Chifukwa nthawi zina, mumangopitiriza kuzichita musanadziwe momwe zinthu zidzakhalire. Kotero, ngati inu muli mu vuto ili, nanga bwanji ngati mungalole kuchoka kulemera kwa tsopano ndi kungodzilola nokha? Lolani nokha kuti muzichita bwino kwambiri momwe mumadziwira ndi kulola thupi lanu kuti lichitepo chifukwa lidzatero mwanjira yomweyi. Mwina simungakhale momwe mumaganizira, koma zidzayankhidwa ngati mutapatsidwa nthawi yokwanira, kusasinthasintha komanso kuganizira za kugona kwanu, kusamalidwa ndi nkhawa, kugwira ntchito, komanso, kudya.
Ndipo kumbukirani, pali zinthu zomwe mungathe kuchita ngati simukulemetsa monga kuwonetsa zakudya zanu kapena kulipira wophunzitsi kuti akuthandizeni kuzilingalira.
Funso lalikulu ndiloti, ndi nthawi yochuluka bwanji? Yankho lenileni ndiloti zimatengera nthawi yomwe zimatengera komanso kulemera kwa thupi kumakhala kosiyana ndi munthu wina, malinga ndi zonse kuchokera ku majini ndi mahomoni mpaka zaka ndi chikhalidwe. Yankho langa, pogwiritsa ntchito zondichitikira ndekha ndi makasitomala anga, ali ngati miyezi 3-6, nthawi zina mpaka chaka . Malingaliro amenewa amachokera pa mfundo yakuti ambirife timafuna kuchita zambiri kuti tipeze pulojekiti yomwe imagwira ntchito ndipo ambiri a ife timalephera nthawi zingapo.
2 - Kapena Zoipitsitsa ... Zoonadi Mukupeza Kulemera
Sikuti kutaya thupi kuli kovuta, koma kulemera pambuyo poyambira pulogalamu yochita masewera olimbitsa thupi kungakhale koopsa. Izi ndizofala kwambiri kuposa momwe mumaganizira ndipo palibe amene angakuimbeni mlandu woweruza ndikusiya zonse. Komabe, ino si nthawi yakuleka, ziribe kanthu kaya msinkhu kapena malingaliro anu angakuuzeni inu. Mungathe kusintha zomwe mukuchita kapena kuphunzira zambiri zomwe muyenera kuyembekezera mutayambitsa pulogalamu yolemetsa, koma zomwe simungathe kuchita? Amasiya.
Chifukwa Chimene Simuyenera Kulekerera
Ngati msinkhu ukukwera, izi sizikutanthauza kuti mukuchita cholakwika chilichonse. Ndipotu, ngati mukuchita masewera olimbitsa thupi, mukuphunzira mphamvu komanso mukutsatira makilogalamu anu-monga momwe mukuwerengera kuchuluka kwa makilogalamu omwe mukudya-pali mwayi wabwino kwambiri kuti mukuyenda bwino, mosasamala kanthu za kukula kwake akukuuzani. Zomwe zimapangitsa kuti pakhale kulemera koyamba ndizo:
- Kupeza minofu - Ngati mutayamba kukweza zolemera, muzikavala minofu. Ngati ndinu mkazi, izi zingakuwopsyezeni , koma pali zinthu ziwiri zofunika kuzikumbukira: 1. N'zovuta kuvala minofu yaikulu, yopanda mphamvu popanda kugwira ntchito mwakhama ndipo ngakhale amuna amatha kulimbana ndi minofu. 2. Mukufuna minofu yambiri. Minofu ikhoza kukuthandizani kuti muchepetse mafuta chifukwa chogwira ntchito kwambiri kuposa mafuta. Kupeza mitsempha kungatanthauze kupweteka, koma mwa njira yabwino. Zimatanthauza kuti mukupeza minofu ndi kutaya mainchesi ndipo ndicho chomwe mukufuna.
- Kusungirako madzi - Izi zimakhalanso zofala muzochita zatsopano monga gawo la machiritso a thupi komanso njira yopezera glycogen (mafuta omwe thupi lanu limafunikira kuti lizichita) moyenera kwambiri ku thupi. Glycogen imasungidwa m'maselo pamodzi ndi madzi ena, kotero kuti mumayesetsa kuchita masewera olimbitsa thupi, thupi lanu lingathe kusunga ndi kugwiritsa ntchito glycogen, zomwe zikutanthauza kuti maselo anu adzasunga madzi ambiri.
Tsopano, palinso vuto linalake lodziwika bwino: Kudya makilogalamu ochuluka kwambiri, omwe ndi osavuta kuchita ngati simukutsatira. Ndi zophweka kubwezera ntchito zathu ndi zowonjezera zowonjezera kapena kupuma kowonjezera popanda kudziwa. Ngati mukuyesera kuchepa thupi ndikukhala ndi zosiyana, yang'anani zakudya zanu poyamba. Pitirizani kufufuza mwatsatanetsatane wa zomwe mumadya musanayambe kusuntha pa zifukwa zina zomwe mungakhale mukulemera.
Ngati mukusowa masentimita ndikukhala olimba, komabe mukudandaula za zomwe anganene, malangizo anga ndikuwongolera. Palinso njira zina zomwe mukutsatira zomwe mukupita, monga kutenga miyeso yanu, yomwe ndi yodalirika kwambiri ndikukuuzani zomwe mukufunikira: Kaya thupi lanu limasintha.
3 - Zimakhala zopweteka kwambiri kuti muzichita masewera olimbitsa thupi
Mwamwayi, mawu akuti 'ululu' ndi 'zochita masewera' nthawi zambiri amawoneka mu chiganizo chimodzi mobwerezabwereza. Timadziwa mawu odziwika bwino a "Palibe kupweteka, kupindula," ndi "Ululu ndi zofooka zimachoka m'thupi," koma ngati mwakhala mukuvutikapo ndi masewera olimbitsa thupi, mukudziwa momwe kulili kovuta kuti musamalire kupita patsogolo komwe mungathe pangani mtsogolo. N'zomvetsa chisoni kuti, kupatula kuvulala kwakukulu , zambiri za ululu uwu ndi chinachake chimene timadzipangira tokha pogwiritsa ntchito ntchito zovuta kwambiri. Choipa kwambiri n'chakuti sizingatheke. Tikhoza kuganiza kuti tiyenera kupita nthawi yambiri, mofulumira ndi zolemera kwambiri kapena mwamphamvu kwambiri zomwe tingathe kupirira koma ngati mukufuna pulogalamu yomwe mungakhale nayo, ululu ndi chinthu choyamba chomwe mukufuna.
Chifukwa Chimene Simuyenera Kulekerera
Kuchita masewera olimbitsa thupi sikuyenera kupweteka ndipo ngati kutero, kupitirira kuuma kwina / kupweteka, mukuchita zolakwika. Inde, mumayenera kukhala ovuta kupuma, mukugwira ntchito m'dera lanu lotentha kwambiri , kutuluka thukuta komanso mwinamwake mukusangalala. Ngati mukukweza zolemera, muyenera kumverera minofu yanu yogwira ntchito kuti muthe kulemera kwake, mwinamwake kutentha pang'ono. Kupsinjika kwina tsiku limodzi kapena awiri mutangoyamba kumene kumachita masewera olimbitsa thupi. Komabe, ngati mukuvutika tsiku lililonse kapena simungathe kusunthira, mukukankhira kwambiri. Mofananamo, ngati mukumva kupweteka kwenikweni-kukukoka kapena kugunda kapena kugwedezeka mmagulu anu kapena minofu-imani zomwe mukuchita ndikuwona dokotala ngati sizichoka.
Njira zina zomwe zingapewe kupweteka nthawi yachithunzi
- Onetsetsani kuti simukuchita zambiri .
- Onetsetsani kuti mutsegulira pulogalamu ndikupatsani thupi lanu nthawi kuti mumange mphamvu ndi chipiriro musanayambe kukakamiza kwambiri. Yesani izi 4 sabata Yumpstart Pulogalamu ya njira yabwino yoyambira ndi pulogalamu yochita masewera olimbitsa thupi.
- Kumvetsetsa kusiyana pakati pa kuvuta kwachibadwa ndi ululu weniweni kapena kuvulala.
- Gwiritsani ntchito zofuna zanu komanso ngati simukudziwa kuti ndi zotani, pewani kumbali yochenjeza kapena pempherani mphunzitsi wanu kuti akuthandizeni kuzilingalira.
- Dzipatse nthawi. Mukamayesetsa kuchita zambiri, zimakhala zosavuta komanso zimakhala zopweteka kwambiri.
- Musaope kuyamba payambani . Ambiri aife timayesera kubwereranso ku ntchito yathu yakale titatha nthawi yayitali ndipo ndipamene timatha kupweteka komanso kuvutika. Ziri zovuta kuvomereza kuti tikufunikira kuyamba zonse koma ngati zakhala zoposa mwezi kuchokera pamene mudachita, ndizo zomwe muyenera kuchita.
4 - mumatopa
Pamene kuyesera si chinthu chosangalatsa kwambiri padziko lonse lapansi, ngati muli ndi vuto nthawi zonse, mukuchita zolakwika. Sizingakhale zosangalatsa nthaŵi zonse, ndithudi, koma muyenera kukhala ndi zosangalatsa zina, kaya ndizosangalatsa, kumverera mphamvu zanu ndi thupi lanu, kusangalala ndi masewera olimbitsa thupi kapena kuyamikira minofu yanu pagalasi.
Ngati mutachita chinthu chomwecho mobwereza bwereza kapena kuchita zinthu zomwe simukuzikonda, mumakhala okhumudwa ndipo mutha kumasiya zonse.
Chifukwa Chimene Simuyenera Kulekerera
Sizimene zimapangitsa kuti munthu asatengeke pamasitomala otsiriza, bolt, ndi lamba. Ngakhalenso makina opangira, kapena makina omwe mukugwiritsa ntchito, ndi chinthu chokha chomwe muli nacho, pali njira zosinthira zomwe mukuchita ndikupuma moyo wanu. Ndipotu, ena a ife tingafunikire kubwerera ku zojambula zokha kuti tiwone zomwe tikufuna kuchita. Ngati udana nawo masewera olimbitsa thupi, mwinamwake mungakonde kukhala panja kapena kugwira ntchito panyumba . Ngati muli ndi mpikisano, yesetsani kuphunzitsa zinthu zina monga njinga yamoto kapena 5K. Ngati ntchito yowonongeka ikupangitsani kuti muzichita bwino, yesani nokha kuti muchite nokha - Yesetsani masewera a tenisi kapena yesetsani kuthamanga kapena mutenge maulendo angapo tsiku lonse. Pangani chirichonse chomwe inu mumachita.
Mukhozanso kusakaniza ntchito yanu mu njira zambiri, mungakhale ndi zosiyana zolimbitsa thupi tsiku ndi tsiku. Malingaliro ena:
- Kugwiritsa Ntchito Maphunziro Ophunzira
- Maphunziro Ofunika Kwambiri
- Circuit Training
- Kugwiritsa Ntchito Bootcamp
- Njira Zomwe Mungasinthire Kugwiritsa Ntchito Mphamvu Zanu
Mfundo ndi yakuti, musataye mtima chifukwa chakuti mumatopa. Pali chinachake kunja kwa aliyense ngati mukufuna kutenga chiopsezo ndikuyesa zinthu zatsopano. Zowonadi, mukhoza kutero nthawi yoyamba pozungulira, koma tonsefe timafunikira ufulu kuti tisalephere.