Bwanji ngati Inu simumataye kapena kupeza kulemera ndi kuchita zolimbitsa thupi?
Ndizomvetsa chisoni kuti amayi ambiri amapewa zolemera chifukwa amaganiza kuti chifuwa chawo chidzakula. Mwamwayi, chimodzi mwa ziphunzitso zamphamvu zogwiritsa ntchito mphamvu sizongowonjezereka chabe koma mantha okhwima. Tidzayamba kunena kuti akazi owerengeka ali ndi mphamvu zokhala ndi minofu yodabwitsa kwambiri ya "Hulk". Azimayi sangokhala ndi testosterone yokwanira m'matupi awo kuti achite zimenezo.
Koma tiyeni titenge nkhawa izi pang'ono ndikuchotsa nkhawa zanu.
Momwe Muscles Amakulira Zambiri
Ngati mukudandaula kuti mimba yanu ikukula, mumakhala ndi nkhawa kuti minofu yanu idzakula. Mitundu imakula kwambiri pochita zinthu ziwiri zokha:
- Kutulutsa zolemetsa zolemetsa kwambiri pafupi 6 mpaka 12 kubwereza.
- Kudya chakudya chokwanira kwambiri.
Ngati mukugwiritsa ntchito miyeso yowonjezera ndikupanga nthawi yochuluka yochepa yopuma pakati pa seti, simukuchita zomwe mukufunikira kuti mutenge minofu yambiri.
Wachidziwitso: Nanga Bwanji Ngati Chiwotchi Chanu Chikuoneka Chachikulu?
Chabwino, ndizinena kuti mwina mukuganiza kuti: "Koma chiwongoladzanja changa chili chachikulu!" Mutha kuyesedwa kuti musiye kulemera kwa thupi ndi kuchita masewera olimbitsa thupi, koma musachite izi. Ngati zikuwoneka kuti mukukula kwambiri kuchotsa zolemera, zikhoza kukhala chifukwa simutaya mafuta a thupi mwamsanga pamene mukukumanga minofu. Izi ndizofala kwambiri pamene anthu ayamba kuchita masewera olimbitsa thupi.
Ngati Simunataye Kunenepa ndi Kulemera Kwambiri
Monga taonera, pamene mukuyamba kulemera kwa minofu mukhoza kumanga minofu mofulumira kuposa mafuta ndipo mumalephera kulemera kapena kulemera. Izi zingakhale zokhumudwitsa kwambiri! Kotero, apa pali zomwe mungachite:
- Yembekezani: Tetezani pansi ndikupatsani thupi lanu nthawi yowonjezera kuntchito kwanu ndi zakudya zabwino (mukudya zakudya zathanzi, chabwino?). Zimatenga nthawi kuti muwone zotsatira ndipo ena sangawawonere kwa masabata kapena miyezi. Tsopano padzakhala nthawi yabwino yosonyeza kuleza mtima kwanu. Pepani ... pun pun.
- Yang'anani kaye zakudya zanu: Zingakhale zomveka, koma kodi mukudziwa kuti simukudya kwambiri? Ndi zophweka kubwezera ntchito yanu mwa kudya zambiri kuposa momwe mumadziwira, kotero sungani magazini ya chakudya kuti muwonetsetse kuti simukulimbitsa. Mahomoni ambiri amawonjezeka ndi zochita masewera olimbitsa thupi kuti izi zikhale zifukwa zomwe zimakhala zovuta kwambiri zomwe sizingawonongeke.
- Kumvetsetsa thupi lanu: Mukayamba kunyamula zolemera, mumamva ululu. Kupsinjika kumeneko kuli kwenikweni kuchepa kwa minofu yanu, yomwe ndi mtundu wa kutupa. Kutupa kumeneko kungakuchititseni kuti musunge madzi. Izi zikutanthawuza kuti ngakhale kuti mungaganize kuti mwakhala wolemetsa, zingakhale chabe kulemera kwa madzi kumene kumachitika pamene thupi lanu limadutsa kusintha kwa chilengedwe cha mimba. Potsirizira pake, kusunga madzi kudzathetsa, choncho perekani kanthawi pang'ono.
- Onetsetsani kuti simunagwedezedwe kale: Tonse taphunzitsidwa kuti kuchita masewera olimbitsa thupi ndibwino kwambiri kuchepetsa kupanikizika, koma pali phokoso pazinthu zomwezo. Kupsinjika maganizo kumapweteka thupi lanu monga momwe thupi limapwetekera, ndipo ngati muwonjezera thupi lanu lopanikizika kwambiri, izi zingawononge kwambiri. Kupsyinjika kwakukulu kumayambitsa thupi lanu kutulutsa mahomoni opweteka, kuphatikizapo hormone yoipa yomwe imayambitsa matupi athu kusunga mafuta. Onetsetsani kuti mukugona mokwanira, mukupanikizika, ndikuchita zinthu zina kuti muzisamalira nokha.
Mfundo yaikulu ndi yakuti, musataye kuchita masewera olimbitsa thupi ngati simutaya kapena ngati mukulemera. Pali kusintha kwakukulu komwe kumachitika m'thupi lanu kumayambiriro kwa pulogalamu yochita masewero olimbitsa thupi, ndipo muyenera kuwalola kuti thupi lanu liyankhe, lichire, ndikukula. Panthawiyi, ndi zinthu zazing'ono zomwe nthawi zambiri zimawaponyera anthu pamsewu.
Icho chinati, ngati iwe ukadali wokhumudwitsidwa, iwe ungachite chiyani?
Zotsatira Zotsatira Ngati Simunataye Kulemera Kwambiri
Ngati mwakhala mukugwira ntchito kwa milungu ingapo ndipo mukupitirizabe kulemera kapena simunaone zotsatirapo, mungaganize kuti mukugwiritsira ntchito wophunzitsa . Wophunzitsa angayang'ane zomwe mukuchita ndikukupatsani malangizo apadera pulogalamu yanu komanso zakudya zanu.
Zomwe ndikukumana nazo, nthawi zambiri zimatenga chaka kuti ndiwone kusintha kwakukulu kwa thupi lanu ku zochita masewera olimbitsa thupi, ndipo zakudya zimakhudza kwambiri zotsatirazi. Ichi ndi chikumbutso china kuti mufunike kuganizira zonse zomwe mukuchita, osati pulogalamu yanu yokha.
Ngati muli munthu amene amakonda kuchita masewera olimbitsa thupi, musalole kuti thupi lanu liziyenda bwino. Mmalo mwake, yesetsani kumamatira ndi zolemera zolemera komanso reps apamwamba (mwachitsanzo, pafupi 12 mpaka 16 kubwereza) pa masewera olimbitsa thupi. Mungayesenso kuyesetsanso maulendo a dera omwe amawunikira pang'ono pokha pokhapokha kuwonjezera pa kulemera kwa kulemera kwa thupi ndi zina zomwe mukusunga mtima wanu.
Pansi pa Kusunga Ndodo Yanu Yambiri Ndi Kulemera Kwambiri
Ngati mukudandaula kuti chiwongoladzanja chanu chikukula ndi kuchita masewera olimbitsa thupi, zimathandiza kumvetsa zomwe zikufunika kuti muwonjezere minofu. Minofu mumadoko anu idzawonjezeka kukula ngati mutakweza zolemetsa zolemera (kwa 6 mpaka 12) kapena ngati mutadya zakudya zapamwamba. Ngati mukugwiritsa ntchito zolemera zomwe simukusowa kuda nkhawa nazo.
Kawirikawiri anthu amakhumudwa chifukwa chakuti sanatayika-kapena atakhala ndi kulemera-akayamba kuchita masewera olimbitsa thupi. Ngati ndi choncho kwa inu, kuleza mtima kungathandize. Zingatenge kanthawi kuti mapaundi asagwe. Ngati mudakali wokhumudwa, yang'anirani zakudya zanu kachiwiri ndipo onetsetsani kuti mukuchepetsa kupanikizika. Anthu ena angafunikire kukonzekera wophunzitsa kapena kuyesa maphunziro a dera m'malo mwake. Chilichonse chimene mungachite, yesetsani kusiya. Mukapitirizabe mutha kupeza zotsatira zomwe mukufuna.
> Chitsime:
> Jackson, M., Fatahi, F., Alabdujader, K. Jelleyman, C., Moore, J., ndi H. Kubis. Kuphunzitsa Zochita Zolimbitsa Thupi ndi Kutaya Kwambiri, Osati Nthawi Zonse Banja Losangalala: Osakwatiwa Kuyesedwa Zochita Zolimbitsa Amuna Amitundu Osiyanasiyana a BMI. Kugwiritsa ntchito Physiology, Nutrition, ndi Metabolism. 2017 Nov 2. (Epub patsogolo pa kusindikiza).