Kuchuluka kwa masewera olimbitsa thupi kuli bwino kwa inu
Nthawi zina sizingatheke kuti mukhale ndi nthawi yowonjezera yogwira ntchito mu tsiku lanu lotanganidwa. Ndondomeko ndi zolimba ndipo iwe udzakhala ndi masiku pamene palibe nthawi yotsala yochita masewera olimbitsa thupi! Ngati muli ndi mphindi khumi kuti muteteze, mungapeze kuchitapo kanthu mwamsanga zomwe zimakuthandizani kukwaniritsa zolinga zanu zowonongeka .
Kafukufuku Akuwonetsa Ntchito Zang'onozing'ono Zili Zogwira Mtima
Kafukufuku ambiri apeza kuti masewera afupipafupi a masewera olimbitsa thupi tsiku lonse amakhala ndi phindu lofanana ndi kupitiriza ntchito.
Phunziro limodzi, akatswiri anayerekezera magulu osiyanasiyana ochita masewera olimbitsa thupi:
- Osagwiritsa ntchito masewera olimbitsa thupi
- Ochita masewera opita mphindi zisanu ndi ziwiri
- Kuchita masewera olimbitsa mphindi 30, ndipo
- Ochita masewera amachititsa katatu masewera olimbitsa thupi
Pomaliza? Zochita zonsezi zinataya kulemera ndi kuonjezera chipiriro mosasamala za gulu lomwe iwo anali. Gulu lokha lomwe silinawone kusintha kuli gulu losagwiritsa ntchito.
Gawani Ntchito Yanu Yophunzitsa Zochitika Padziko Lonse M'kati mwa Makandulo Ochepa
Ngati muli waufupi pa nthawi ndipo zimakuyenderani kuti mugawanike pulogalamu yanu muzigawo zochepa tsiku lonse, chitani! Zochita zolimbitsa thupi zili bwino kuposa palibe.
Musadandaule kuti simudzawotcha makilogalamu ambiri kapena kupeza zotsatira zabwino. Chinsinsi ndicho kupeza pulogalamu yamakono yomwe ikukuthandizani.
Ngati mungathe kukwanitsa mphindi khumi musanayambe kusamba mmawa, tengani kuyenda mwamsanga nthawi yamadzulo, kenaka mphindi khumi ndi imodzi musanadye chakudya, ndizo mphindi 30-40 zolimbitsa thupi tsiku lanu.
Sungani ntchito yayitali kwa sabatala kapena masabata amodzi pamene pulogalamu yanu ili yochepa kwambiri.
Pamene Kutanganidwa Kwambiri Ndikofunika
Nthawi yokha yomwe mungadandaule ndi zochitika zolimbitsa thupi nthawi zonse ndizoti mukuphunzitsanso mpikisano kapena masewera. Izi zikuphatikizapo kukonzekera thupi lanu la marathons ndi mafuko ena komanso masewera a mpira kapena basketball omwe amafuna chipiriro.
Konzani Ntchito Yopindulitsa ndi Yogwira Mtima
Mutha kukhalanso ndi ndondomeko ya zochepa zanu zolimbitsa thupi.
- Mwinamwake mukufuna kuika mphamvu pa Lachiwiri ndi thupi lanu lamanzere Lachitatu.
- Mwinamwake thupi lozungulira lonse limakhala bwino kukudzutsani m'mawa ndipo mphamvu ndizofunika kuti mupite kumadzulo.
Kuchita masewero olimbitsa thupi kungakhalenso njira yabwino yopezera chidwi chanu ndi cholinga chanu cha zolinga. Pogwiritsa ntchito zizoloŵezi zosiyana ngati muli ndi nthawi, simudzatopa kapena kukhumudwa ndi 'kukhala' kuchita masewera olimbitsa thupi. Simusowa kuchita masewera olimbitsa thupi.
Ngati mukufuna mfundo zina, onetsetsani zotsatirazi zafupipafupi kuti mugwiritse ntchito thupi lanu nthawi yochepa:
- Thupi la 10-Mphindi Zochita Zolimbitsa Thupi - Simukusowa zipangizo zochotsera chizolowezi chofulumira, mpando, benchi kapena sitepe.
- Mphindi 10 Lembani Ntchito Yoyang'anira Dera - Pezani Maganizo a Cardio Strength yomwe idzatentha zopatsa mphamvu ndikugwira ntchito thupi lanu lonse.
- Zochita Zoyenda - Musalole kuti tchuthi kapena ulendo wanu wa bizinesi uziyenda m'njira ya zolinga zanu. Gwirani gulu lokaniza mu katundu wanu ndipo pitirizani kugwira ntchito mwakhama mosasamala kanthu komwe muli.
- Mphindi 10 - Phunzirani momwe masewera ndi mapapo amatha kukhazikitsa mphamvu, ngakhale mutakhala ndi mphindi zochepa kapena theka la ora.
- Thupi lonse Timesaver Challenge - Musalole kuti zipangizo zamagetsi ziwonongeke chifukwa mukuganiza kuti mulibe nthawi. Pezani masewera olimbitsa thupi mu mphindi 15.
- Thupi Laliwiro Mwamsanga - Perekani thupi lanu lokhazikika mwamsanga ndi logwira ntchito mwakhama ndi njira yosavuta, yowonjezera 6.
Zotsatira:
Jakicic JM, Wing RR, Butler BA, Robertson RJ. Kufotokozera zochitika zolimbitsa thupi m'magulu ang'onoang'ono motsutsana ndi zochitika zonse zomwe zikuchitika: zotsatira zokhudzana ndi kulumikiza thupi, kuthamanga kwa thupi, komanso kuchepa kwa amayi olemera kwambiri. Int J Obes Relat Metab Disord. 1995 Dec; 19 (12): 893-901.
Schmidt WD, Cwer Biwer, Kalscheuer LK. Zotsatira za nthawi yayitali komanso zochepa zolimbitsa thupi pa thupi komanso kuchepa kwa kulemera kwa amayi. J Amtundu wa zakudya. 2001 Oct; 20 (5): 494-501.