Pamene mukuchita khama nthawi zonse ndikofunika kuti mupirire kupirira, kupanikizika thupi lanu ndi kutaya thupi , pamenepo nthawi zonse mumakhala nthawi yomwe muyenera kupuma.
Zingakhale chifukwa mwatopa, mukuvulala, mwatanganidwa kwambiri, kapena mwatopa ndipo mukusowa chosowa. Kapena mwinamwake mukudwala, pitani ku tchuthi kapena mukakhale ndi zochitika zina za moyo zomwe zimakuchotsani kuntchito yanu.
Chimodzi mwa zifukwa zazikulu zomwe mungafunikire kupumula ndi kubwereza . Kuchita masewera olimbitsa thupi kwambiri kapena kuchita masewera olimbitsa thupi kwambiri kungachititse kukhumudwa, kutopa, kupuma komanso kusagwira bwino ntchito yanu.
Kupuma pang'ono kungakhale kofunika kuti mupumule, kubwezeretsa ndi kubwezeretsanso, koma ndiyitali bwanji musanayambe kutaya thupi lanu?
Ndizotheka Kutenga
Mwina mungadabwe kumva kuti kutenga masiku angapo kapena sabata lathunthu kuchokera ku maphunziro sikungapweteke phindu lanu. Ndipotu, masewera olimbitsa thupi komanso othamanga nthawi zambiri amatenga mlungu umodzi pamasabata asanu ndi limodzi ndi limodzi ndi limodzi.
Taganizirani za wothamanga wa marathon. Adzakhalapo pamapeto pa masabata awiri musanayambe mpikisano, ndiye ayambe kugwedeza pansi kotero kuti apuma mpikisano.
Nthawi zina ndi bwino kuti ochita masewerowa atenge masiku ochuluka kuchotsa zofooka zonse m'thupi lanu.
Nkhani yabwino ndikuti, pamafunika zambiri kuposa sabata kuti musinthe ntchito yanu yonse mwakhama, choncho musachite mantha kupuma ngati mukutopa ndikumva chisoni.
Kodi Pangatenge Nthawi Yotani Kuti Tisafooke?
Funso ndilo, kaya mukupuma mwa kusankha kapena chifukwa, muyenera kukhala ndi nthawi yayitali bwanji musanakhudze thupi lanu?
Ziwerengero zina zofunika:
- Mphamvu ya aerobic ikhoza kuchepa pafupifupi 5-10% mu masabata atatu.
- Zimatenga pafupifupi miyezi iwiri yosagwira ntchito kuti mutaya zonse zomwe mwapeza.
- Kuchita masewera olimbitsa thupi kwakukulu kumakhala kochepa kwambiri pakapita masabata atatu oyambirira asagwire ntchito.
- Mphamvu za mitsempha ndi chipiriro zimatenga nthawi yayitali kusiyana ndi thanzi labwino. Mitundu imakumbukira zochita masabata kapena miyezi.
Palibe lamulo lovuta komanso lofulumira la masiku angapo opuma kuti atenge kapena nthawi yoti awatenge. Chinsinsi ndicho kumvetsera thupi lanu ndi zizindikiro zogwiritsira ntchito mopitirira muyeso komanso malingaliro anu pa zizindikiro zowonongeka kapena kutopa.
Ndibwino kuti mutha kuchoka ku chizoloŵezi chachizoloŵezi mukakhala kutchuthi. Yesani kuchita zinthu zina zomwe zimagwira thupi lanu mosiyana.
Zinthu monga kusewera padombe pamphepete mwa nyanja, kuyenda maulendo ataliatali, masewera olimbitsa thupi ndi masewera ena ndi njira yosangalatsa yosasunthira popanda nkhawa chifukwa chochita ntchito yaitali.
Ndipo kumbukirani kuti, ngakhale mutangotenga masiku angapo, mutha kumva chisoni mukamabwerera kuntchito yanu. Momwe mumadalira nthawi zambiri zimadalira ma genetic, nthawi yayitali bwanji, komanso ntchito yanu yaikulu bwanji.
Zizindikiro Zomwe Mungayesetse Kulimbana
- Kutopa kapena kutopa
- Chisoni chomwe sichitha
- Kuopa ntchito yanu
- Zovuta zochitika
- Simungathe kupita patsogolo pa ntchito yanu
- Mukumva kuti simukumva bwino kapena mukubvutika
- Kuvulala kapena matenda
- Inu simungakhoze kupirira lingaliro la kuyesera
- Muli ndi ulendo wobwera ndipo mumadziwa kuti simudzakhala ndi nthawi kapena cholinga chogwira ntchito
Kutenga masiku angapo kapena sabata kungakhale chabe zomwe mukufunikira kuti mubwerere kuntchito yanu ndi mphamvu yambiri ndi changu.
Kumbukirani, simukuyenera kukhala osatetezeka, ndipo kwenikweni, iyi ingakhale nthawi yabwino kuyesa ntchito zomwe nthawi zambiri mulibe nthawi. Siyani chizoloŵezi ndi kuyima kwa mtima pamsewu ndikuyesa:
- Kutenga ulendo wautali
- Kuyesa kalasi ya yoga kapena Pilates
- Kutambasula
- Kutalika kwa njinga zamoto
- Kuthamanga mpira kapena frisbee
- Ndimagwira ntchito pabwalo
Kubwereranso pa Track
Ngati mukupeza kuti mwatenga nthawi yayitali kusiyana ndi momwe mumafunira, ndikofunika kuti musamavutike pochita ntchitoyi kuti mupewe kuvulazidwa ndi mavuto.
Inde, zingamve ngati mukuyambira, koma sikudzatenga nthawi yaitali kuti thupi lanu libwerere komwe linali lisanakwane. Thupi lanu limakumbukira momwe lingagwiritsire ntchito, limangofunikira kanthawi kochepa kuti muzolowere kukonzanso.
Kubwerera kumbuyo nthawizonse n'kotheka, ziribe kanthu kuti zakhala zotalika bwanji kuyambira pamene mwatumikira. Ndiko kuyesa kufunafuna nthawi yowonongeka ndikudumphira nthawi zonse, koma ndicho chinthu chomaliza chimene mukufuna kuchita.
Sizingowonjezerani kuti mukudwala kwambiri, mungathe kuvulazidwa.
Malangizo obwereranso kuntchito zanu
- Yambani zosavuta - Ngati mutakhala ndi chizoloŵezi chotsatira, yesetsani kuyatsa, pogwiritsa ntchito kulemera kwapang'ono komanso kuchepa.
- Perekani thupi lanu nthawi - Zitha kutenga masabata atatu kuti mubwerere komwe mudali, malingana ndi kuchuluka kwa zomwe munachita kale komanso nthawi yochuluka. Gwiritsani ntchito masabata awiri oyambirira kuti muzimva thupi lanu ndi ntchito yanu.
- Tengani masiku owonjezera - Kubwereranso ku masewera olimbitsa thupi kumatanthauza kuti mukumva chisoni kwambiri. Konzani masiku ena obwezeretsa kuti thupi lanu lichiritse ndikukula mwamphamvu.
Mlungu uliwonse, pang'onopang'ono kuwonjezera mphamvu mpaka mutabwerera ku chizoloŵezi chanu.
> Zotsatira:
> Malangizo a ACSM oyezetsa magazi ndi malemba . Lippincott Williams & Wilkins; 2017.
> St-Amand J, Yoshioka M, Nishida Y, Tobina T, Shono N, Tanaka H. Zopweteka zolimbitsa thupi m'thupi la munthu. Eur J Appl Physiol . 2012; 112 (3): 853-869. lembani: 10.1007 / s00421-011-2036-7.