Mmene Mungasinthire Nthawi Yogwirira Ntchito Kuti Kupangitsa Kulemera Kwambiri Kufike Patsogolo
Funso lodziwika kwambiri limene machitidwe atsopano akufunsa ndi: "Ndiyenera kuchitapo kanthu kuti ndichepetse kulemera kwa nthawi yayitali bwanji?" Anthu akafunsa funsoli, kawirikawiri amakhala akuyembekeza yankho lomwe limapangitsa kuti iwo asamagwire ntchito yaitali. Ndipotu, njira yatsopano ndi yochita zochepa zochepa kuti zisawonongeke. Koma fade iyo ingakulowetseni muvuto ngati mukuyesera kuchepetsa thupi.
Njira yabwino yodziwira nthawi yayitali yomwe iyenera kukhazikitsidwa sayenera kukhazikitsidwa pazochitika. Izi sizikutanthauza kuti simukuyenera kupita ku masewera olimbitsa thupi kwa maola tsiku lililonse. Koma mumayenera kuchita zinthu zina zamtima zomwe zimatenga nthawi yayitali ngati mukufuna kulemera ndi kuzisiya.
Sabata Lililonse
Malingana ndi American College of Sports Medicine (ACSM), muyenera kuchita masewera 150 mpaka 250 pa sabata kuti muchepe. Amanenanso kuti kuchita masewera olimbitsa thupi kumapindulitsa kwambiri. Ngati mukufuna kulemera kwake , ACSM imapanga osachepera 250 mphindi zochepetsera kuti apange masewero olimbitsa thupi pa sabata.
Kuti mukwaniritse chitsogozo cha ACSM, mungathe kuchita masewera olimbitsa thupi kwa mphindi 40 tsiku lililonse. Koma ndondomeko yotereyi ingasokoneze, zomwe zingakuchititseni kusiya pulogalamu yanu. Kuonjezera apo, kuti muchepetse kulemera mumayenera kuchita masewero osiyanasiyana . Izi zimafuna kuti musinthe nthawi yanu yogwira ntchito kuti mugwire ntchito zosiyanasiyana.
Kutalika Kwambiri Tsiku Lililonse
Kodi mumapanga nthawi yaitali bwanji tsiku lililonse ndikudalira cholinga chanu chochita masewera olimbitsa thupi? Ngati muli ndi thanzi labwino lochita masewero olimbitsa thupi, pulogalamu yanu yophatikizapo ntchito iyenera kukhala ndi masiku ovuta , pamene mumagwira ntchito mwakuya, masiku osavuta pamene mumalola kuti thupi lanu likhalenso bwino, ndi masiku ochepa pamene cholinga chanu chirimbikitsa kupirira, kusintha mtima thanzi ndi kutentha mafuta.
Zolinga zonsezi zimakhala ndi nthawi yolimbitsa thupi yosiyana.
- Masiku ovuta olimbitsa thupi. Mapulogalamu apamwamba (HIIT) amafunika kukhala ochepa. Chifukwa chiyani? Chifukwa thupi lanu silingathe kugwira ntchito mwakhama kwa nthawi yaitali. Ngati mutapeza kuti mutha kukwanitsa kubwezera kwambiri kwa ola limodzi kapena kupitirira, mwina simukugwira ntchito mwakhama. HIIT ntchitoyo iyenera kukhala ndi mphindi 20 mpaka 30 ndikumva movutikira. Koma kumbukirani kuti mumatentha mafuta ochuluka kuchokera ku EPOC (kuthamanga kwa mpweya wopitirira muyeso), omwe amadziwikanso kuti "kuthamanga," ngati mumapanga bwino kwambiri ntchitoyi .
- Masiku ovuta opuma. Cholinga cha ntchito yosavuta tsiku ndi tsiku ndikulola thupi lanu ndi malingaliro anu kupuma. Inde, mutha kukhala pampando kuti mupeze bwino. Koma kupuma mwakhama kumathandiza kuwonjezera kayendetsedwe ka thupi lanu, kumachepetsa nkhawa yanu ndikuwonjezera caloric yanu yotentha tsiku ndi tsiku. Kukhalanso mwamphamvu ndikutsika kwachangu komwe kumapangitsanso kayendetsedwe kake m'magulu anu. Ntchito yosavuta yogwira ntchito imatha kukhala mphindi 30 mpaka 45.
- Masiku omaliza ophunzitsira. Zambiri zomwe mumagwiritsa ntchito pa sabatazi zidzalowa m'gulu labwino. Ntchitoyi imatentha makilogalamu ambiri kuposa tsiku labwino, koma imalola thupi lanu kuti lizikonzekerere ndikukonzekera masiku otetezeka kwambiri. Komabe, chifukwa thupi lanu silikugwira ntchito molimbika masiku opangira masewera olimbitsa thupi, muyenera kugwiritsa ntchito nthawi yaitali kuti muwothe mafuta okwanira kuti muchepe . Yesetsani kupanga zokambiranazi mphindi 45 kapena kupitirira. Ngati n'kotheka, pangani ndondomeko ya ntchito yaitali, maminiti 75 kapena kuposa, sabata. Gawoli lakutali limakutsutsani m'maganizo ndi kumapirira mtima wamtima.
Ndiye mumagwirizanitsa bwanji ntchito zonsezi mu ndondomeko yanu ya mlungu ndi mlungu? Kuyesa kupanga pulogalamu ya mlungu ndi mlungu ndi kuchuluka kwa masewera olimbitsa thupi kungakhale kovuta. Mukhoza kupanga ndondomeko yanu nokha kapena kugwiritsa ntchito ndondomekoyi ya mlungu ndi mlungu kuti mupange ndondomeko yanu yochita zochitika.