Gwiritsani ntchito mphamvu kuti mukhale wolemera mwamsanga
Amayi, kodi mukukhumudwa ndi pulogalamu yanu yamakono? Eya, nthawi ndiyeso kuyesa kulemera kwa kuphunzitsa mphamvu. Kugwiritsa ntchito kotchuka monga masukulu opota ndi aerobics ndi abwino kwa thupi lanu. Koma mukhoza kuchepetsa kulemera ndi kuphunzitsa mphamvu. Ndipo kwa dieters ambiri, zimagwira bwino kuposa pulogalamu iliyonse yolemetsa yolimbitsa thupi imene ayesa kale.
Kupeza Kutaya Kwambiri Kupyolera Mu Kuphunzitsa Mphamvu
Maphunziro amphamvu amapereka madalitso ambiri.
Kukweza zolemera kumakuthandizani kutulutsa minofu yanu ndi kuchepetsa chiopsezo chanu chovulaza. Ikhoza kukuthandizani kuti muwoneke bwino ndipo ndi njira yabwino yothetsera mavuto monga "mapiko a mapiko" m'manja mwanu.
Kumanga minofu kumabweretsa madalitso ambiri, kuphatikizapo:
- kuonjezera kupirira ndi kusinthasintha
- kuteteza ndi kuchepetsa kupweteka m'magulu anu
- kukula kwa mafupa (omwe amathandiza kuteteza fractures ndi kuchepa kwa kufooka kwa matenda)
- kuwonjezera mphamvu zanu
Ndipo kuchita masewera olimbitsa thupi kungakuthandizeninso kuchepa.
Wodabwa? Pali nthano yakuti kugwiritsa ntchito zolemera kungapangitse amayi kukhala ambiri. Koma kugwiritsa ntchito zowala kapena zosawerengeka sizingakhale ndi zotsatirapozi. Choncho, ngati masomphenya a munthu wogwira ntchito mobisa akudutsa pamutu panu mukamaganizira za kuphunzitsa mphamvu, ndi nthawi yosintha malingaliro anu, chifukwa kukhala wamphamvu kudzakuthandizani kuti mukhale wochepa kwambiri kuposa kuchita masewera olimbitsa thupi nokha.
Mafuta Akuwotchedwa Pa Kuphunzitsa Mphamvu
Kafukufuku wasonyeza kuti iwo omwe amatsatira pulogalamu ya mphamvu ya miyezi iwiri amatentha pafupifupi makilogalamu mazana awiri pokhapokha pokhapokha awo omwe machitidwe awo ochita masewera olimbitsa thupi samaphatikizapo kuphunzitsa mphamvu.
Phindu la maphunziro amphamvu ngakhale kupitiliza pamene mukupumula. Matenda a thupi lanu amakulira kwa nthawi yayitali mutatha kuchita masewera olimbitsa thupi, ngakhale mutasiya kugwira ntchito. Ngakhale kuti zakudya zina zokayikitsa zingapangitse lonjezo lothandizira kufooka pamene mukugona, kuchita masewera olimbitsa thupi kumawathandiza.
Mmene Mungayambitsire Mphamvu Kuphunzitsa Kutaya Kunenepa
Mukhoza kupanga pulogalamu yosavuta yophunzitsira panyumba ndi zochitika zofunikira zomwe zimafuna kuti zipangizo zina zisapangidwe.
Mukhozanso kupanga mapepala anu osinthidwa a kulemera kwazitali ndi zinthu zapanyumba ngati simungakwanitse kupeza mabelu osalankhula pakali pano.
Ndiye mumayamba bwanji? Mwachidule, gwirani msuzi wa supu m'dzanja lililonse ndipo chitani chifuwa kuti mumange thupi lanu. Kenaka yonjezerani zochitika zingapo kuti muwone manja anu. Mukhoza kupanga pulogalamu yanu kapena kutsata ndondomeko yozizira yopangidwa ndi wophunzitsa .
Pamene msinkhu wanu umakula, pita ku zinthu zolemetsa pang'onopang'ono panthawi imodzi. Yesani kudzaza mkaka waung'ono kapena botolo la madzi ndi mchenga kapena zinyalala ndiyeno muonjezere kuchuluka kwa zolemerazo.
Mphamvu Zapakati Zokuthandizani Kutaya Kunenepa
Mukamva kuti ndi nthawi yokhala ndi chikhomo, Taganizirani kugula magulu kapena mabelu osalimba. Zipangizo zothandizira mphamvuzi zimakhala zotsika mtengo ndipo zimatenga malo pang'ono m'nyumba mwanu. Ena otsutsa gulu amafika ngakhale ndi mavidiyo omwe amapereka malangizo amodzi ndi sitepe kuti akuthandizeni kuphunzira momwe mungagwiritsire ntchito.
Mukakhala ndi zipangizo zanu, ndi nthawi yokonza pulogalamu yanu yogwirira ntchito. Onani makanema otsika mtengo kapena omasuka pamasewera olimbitsa thupi omwe muyenera kuwatsatira pakhomo lanu. Kapena kukopetsani zochitika zolimbitsa thupi DVD kuchokera ku laibulale.
Maphunziro Othandizira Kulimbitsa Thupi
Wokonzeka kupita nthawi yayikulu?
Pangani malo ochitira masewera olimbitsa thupi kapena malo omwe mumakhala nawo pagulu kuti mukambirane ndi kuphunzitsa mphamvu ndi mphunzitsi wanu . Onetsetsani kuti wophunzitsa amatenga nthawi kuti akuwonetseni momwe mungagwiritsire ntchito makina oyimitsa zolemera. Tengani mwayi kuti mufunse mafunso omwe mungakhale nawo. Muyeneranso kudziwa momwe mlingo wolemera umayambira. Simukufuna kuwonongera kupita patsogolo komwe mwakhala mukukweza kwambiri, mofulumira, kapena kugwiritsa ntchito makina molakwika kapena molakwika, zomwe zingachititse kuvulala.
Kodi Kulimbitsa Mphamvu Zambiri Zotani?
Kuti muchepetse thupi, masiku 2-3 okha pa sabata la kukweza kulemera kudzachita chinyengo.
Kafukufuku wopangidwa ku yunivesite ya Arkansas anasonyeza kuti anthu omwe amaphunzitsidwa mphamvu masiku awiri pa sabata adalandira mapindu omwewo monga omwe adaponyera chitsulo masiku atatu pa sabata.
Ndiye ndi masiku ati omwe angakhale abwino okwezera kulemera? Mukhoza kusankha masiku omwe mukufuna. Koma akatswiri amalimbikitsa kuti mudutse tsiku pakati pa masewera olimbitsa mphamvu kuti mupume minofu yanu kupumula. Mwachitsanzo, mungathe kuphunzitsa mwamphamvu pa Lolemba ndi Lachitatu kapena Lachiwiri ndi Lachinayi ndikukhala ndi ntchito zokwanira kuti muwone zotsatira.
Kuti mupindule kwambiri pulogalamu yanu, musaiwale za ntchito yanu ya aerobic kapena cardio. Mukhoza kutsatira zojambula za cardio yanu ndi mphamvu zodziphunzitsa tsiku ndi tsiku ndipo muyenera kuwona zotsatira zowoneka mu masabata.
Musamawopsyeze ngati chiwerengero chikuwonetsa pang'ono kulemera. Minofu imalemera kuposa mafuta, chiwerengerocho chikhoza kukwera, koma mudzapeza kuti pulogalamu yanu yophunzitsa mphamvu ikugwira ntchito. Zovala zanu zidzasokonezeka kwambiri chifukwa cha kukula kwa mphamvu ya toning.
* Kusinthidwa ndi Malia Frey, Wofufuza Wolemera Kwambiri