Ngati munadutsapo nthawi zingapo paulendo umodzi, mwinamwake mwakhala mukukumana ndi jet kapena maganizo osokoneza omwe mungathe kudutsa, kuponyera, kapena kugwa pa nthawi iliyonse. Kwa thupi lanu, lingamve ngati pakati pa usiku koma, m'maganizo mwanu, liri pakati pa tsiku. Thupi lanu likulimbana ndi zomwe zimayambitsa zizindikiro monga:
- Kutopa ndi kutopa
- Kusagona
- Kutaya madzi m'thupi
- Mutu
- Nausea
- Kukhumudwa
- Kutsekula m'mimba kapena kudzimbidwa
- Mavuto ndi mgwirizano ndi kukumbukira
Mukakhala pakati pa jet, kuchita masewera olimbitsa thupi kungakhale chinthu chotsiriza chomwe mukufuna kuchita. Komabe, kugwira ntchito mwakhama kungathandizenso kukhazikitsa mawonekedwe a thupi lanu pochepetsa zizindikiro za jet. Kafukufuku wasonyeza kuti kuchita masewero olimbitsa thupi kungathandize kuthandizaninso thupi lanu ndi kuti pali nthawi zitatu zofunika pamene masewero olimbitsa thupi angakuthandizeni kwambiri.
Kodi ndi nthawi yotani yomwe mungaphunzire kuchepetsa Jet wanu Lag?
- Kuchita Musanayambe Ndege Yanu - Ngakhale mutakhala watsopano komanso wochuluka, yesetsani kuchita masewera olimbitsa thupi musanayambe ulendo wanu kuti muwotchere zakudya zina ndi kuchotsa vuto lililonse la kuyenda. Ngati muli ndi ndege yoyamba, simungakhale ndi nthawi yokwanira yopuma, koma pang'ono pang'onopang'ono kumalo oyendetsa bwalo la ndege musanayambe kukwera njinga. Kuwombera kovuta kuyendetsa ndegeyi ndi mafuta ndi calorie oyendetsa dera .
- Kukhalabe Ogwira Ntchito Paulendo Wanu Wopita Ndege - Ndizovuta kuti mutuluke mu malo ang'onoang'ono, koma kusuntha kulikonse kumatha kusunga magazi anu ndikukuthandizani kuti mukumva kuti ndi zochepa komanso zochepa. Tauka ndi kuyenda mozungulira ngati mungathe kapena, ngati sizomwe mungachite, yesani kuchita masewera olimbitsa thupi. Finyani misozi yanu, gwiritsani ntchito abs yanu kapena mutenge mzere wa mwendo ngati muli ndi chipinda cha mwendo. Kuthamangirira kofulumira:
- Zowonjezera miyendo 20 - miyendo yonse panthawi yomweyo
- 20 glute imawombera
- 20 triceps kusamba
- 20 ab kupotoza
- 20 thido lamkati limaphwanya
- 10 mapepala oyenda kutsogolo ndi kumbuyo
- Khosi litambasula - gwirani masekondi 30
- Mawendo opotoka amatambasula kwa masekondi 30
- Khalani pansi mutambasula - gwirani masekondi makumi atatu kumbali iliyonse.
- Kuchita Pambuyo Pambuyo Pakufika - Mutha kupeza kuti zizindikiro zowopsa kwambiri za jet zatha masiku awiri kapena atatu mutatha. Pofuna kuthana ndi zimenezo, yesetsani kugwiritsa ntchito tsiku limene mumapita kumeneko, ngakhale kuyenda pang'ono kapena zochepa zochitika mu hotela yanu. Kupitako kumalo koyenda bwino kumayenda mofulumira kwa mphindi 20 kapena 30 ndikutsatira zozizwitsa za thupi lanu kuti muzitha kugwira ntchito minofu yanu.
Palibe kafukufuku wambiri pa masewera olimbitsa thupi ochepetsa kupopera, kotero mvetserani thupi lanu ndikuchita zomwe zikuwoneka bwino. Kuthamanga kwambiri kwa cardio kungakhale kopanda funso pamene mwatopa ndipo thupi lanu limamverera ngati likulemera kawiri kuposa momwe limakhalira. Ngati ndi choncho, yesetsani kuchita masewera olimbitsa thupi, kuyenda kapena zochitika zina zowonongeka ndikukumbukira kuti mubwereranso ku umunthu wanu wakale masiku angapo.
Jet Easy Workouts
- Palibe Zochita Zolimbitsa Thupi - Ntchitoyi ndi yaifupi, yosavuta komanso yosavuta kuchita mu chipinda chanu cha hotelo popanda zipangizo zofunikira. Izi ndi zangwiro kuti musunge mphamvu zanu ndi kusunga minofu yanu kugwira ntchito ngakhale mphamvu zanu zikuchepa.
- Kutsika kwakukulu - Ngati kugwira ntchito thukuta kumawoneka kuti sikungatheke, kugwira ntchito mophweka kumeneku kungapangitse kufalikira kungapite popanda kusokoneza thupi lanu.
- Yoga Yam'mawa ndi Yamadzulo - Yoga ndi yabwino kwambiri kuti muthetse nkhawa komanso ingakuthandizeni kuti mukhale osangalala. Ntchitoyi ndi yangwiro, kaya ndizoyamba m'mawa kapena zimangokhala ngati zili choncho.
- Khalani pansi - Ngati mwakhalabe pa ndege kwa maola angapo, yesetsani izi kukhala pansi mwakhama kuti musamakhale wolimba komanso wowawa.
Chitsime:
Shiota M, Sudou M, Ohshima M. Kugwiritsa ntchito masewera olimbitsa thupi kuti athe kuchepetsa kuyendetsa ndege. Malo Aviat pafupi Med. 1996 Dec; 67 (12): 1155-60.