Chinthu chimodzi chofunika kwambiri cha kuperewera kwa kulemera kwa thupi ndiko kuzindikira momwe mukuyendera komanso kuyang'anira zinthu monga kulemera kwanu, miyeso ndi mafuta a thupi nthawi zonse. Kufufuzira pazinthu izi nthawi ndi nthawi kungakupangitseni pa masewera anu ndikukudziwitsani ngati mukuchotsa zizoloŵezi zanu zabwino.
Ziri kwa inu momwe mumayendera nthawi zambiri.
Mwina mungafune kudziyeza kamodzi pa sabata (ngakhale anthu ambiri amachita izi tsiku ndi tsiku) ndipo muyese muyeso wanu masabata 4 kuti muone ngati mukupita patsogolo.
Tsiku : __________________
Kunenepa : ________________
Mafuta a thupi : ________________
Mpumulo Wokonda Mtima : ________
Miyeso ya Mdulidwe :
Chiuno: __________________
Njuchi: __________________
Chifuwa: __________________
Mphuno: __________________
Zida: __________________
Ntchafu: __________________
Ng'ombe: ________________
Makhalidwe a Mthupi
Pali njira zosiyanasiyana zopezera mafuta anu, ena molondola kuposa ena. Chosavuta ndi kugwiritsa ntchito olemba thupi mafuta , ngakhale kuti ndiko kulingalira kokha. Mukhozanso kutenganso mafuta anu a thupi poyesedwa ndi wophunzitsa munthu pa masewera olimbitsa thupi kapena ku masunivesite ena.
Kugonjetsa Mtima wa Mtima
Kuthamanga kwa mtima wanu kumasonyeza momwe mtima wanu umagwirira ntchito pa nthawi yochita maseŵera olimbitsa thupi ndikutsata kupuma kwanu kwa mtima (RHR) m'kupita kwa nthawi kungakuthandizeni kuona momwe thupi lanu limapindulira pamene likucheperapo.
RHR nthawi zambiri imakhala pakati pa 50 ndi 100 kugunda pamphindi. Ochita masewera ndi omwe amachita masewera olimbitsa thupi nthawi zambiri adzakhala ndi RHR yochepa pamene anthu omwe ali padera amakhala ndi RHR yoposa. Cholinga chanu ndi kuchepetsa RHR yanu.
Muyenera kuyesa kuchepetsa mtima wanu choyamba mmawa musanayambe kuchita zinthu zina komanso kuthamanga kwa mtima wanu kumatuluka.
Ingowerengani kangati mtima wanu umagunda mu mphindi imodzi. Ngati simungathe kuyeza nthawi yoyamba m'mawa, onetsetsani kuti mukuyesa mukatha kupuma (maola 4 kuchokera pamene mukuchita masewero olimbitsa thupi kapena ntchito zina zamphamvu) ndi maola angapo mutatha kudya. Zimathandiza ngati mutagona pansi mphindi 30 musanayese. Chabwino, mukufuna kutenga RHR yanu masiku asanu kuti muyambe.
Mmene Mungatengere Mmene Thupi Limakhalira
Chiuno: Sakanizani m'chiuno mwanu popanda kugwira tepi molimba (kapena mwachangu). Monga chitsogozo chokhwima, m'chiuno mwanu ndi gawo lochepa kwambiri la thunthu lanu kapena pafupifupi 1 inchi pamwamba pa batani lanu.
Njuchi: Yesani m'chiuno mozungulira mbali zonse za matako anu ndi zidendene zanu pamodzi.
Nkhono: Yesani mapewa apamwamba, pansipa pomwe matako akuphatikizana mu ntchafu kumbuyo.
Chifuwa: Yesani pafupi ndi gawo lonse la chifuwa
About Your Weight
Zinthu zochepa zokhudza kulemera kwako. Mukudziwa kuti miyeso yonse imaphatikizapo chirichonse-mafupa anu, minofu, ziwalo, chirichonse chimene mudya kapena kumwa, ndi zina zotero. Chifukwa chaichi, kuchepetsa kulemera sikukutanthauza ngati mukupita patsogolo.
Ndipotu, ngati mukukweza zolemera, mukhoza kuwonjezera minofu ku thupi lanu pamene mutaya mafuta, chinachake chimene sichisonyeza nthawi zonse.
Kuwunika kulemera kwanu ndikofunikira kuti muonetsetse kuti simukuyenda molakwika (mwachitsanzo, kulemera), koma sikungasonyeze kusintha komwekukuchitika m'thupi lanu.
Musataye mtima ngati msinkhu sukusintha momwe mukuganiza kuti ziyenera kukhalira. Ganizirani zambiri pa zomwe mukuchita komanso payeso lanu.
Lembani ndi kulemba miyeso yatsopano masabata onse 4. Yesetsani kupewa kuyeza tsiku lililonse ngati kusintha kwakukulu kawirikawiri sikuwoneka pa tepi yoyeza. Thupi lanu likusintha ngakhale simungathe kuziwona panobe.