Ngati muli ngati mamiliyoni a anthu, mwina mukufuna kutaya pang'ono , mwinamwake kulemera kwakukulu. Mwinamwake mukufuna kusintha zina m'thupi lanu-mwinamwake kuzungulira mimba yanu kapena ntchafu zanu, kapena kuzungulira m'chiuno mwanu. Mwina mwakhala mukuyesera kuti mukwaniritse izi kwa zaka zambiri ndipo mukukhumudwa chifukwa sizinachitike.
Ngati muli ngati anthu ambiri, mwayesa zinthu zingapo kuti izi zichitike.
Zakudya mudatsika kapena kuwonetsa mapulogalamu omwe mwayambitsa ndi kusiya nthawi zambiri kuposa momwe mungathe kuziwerengera. Mwinanso mudagula zipangizo zamtengo wapatali, munayamba nawo masewera olimbitsa thupi kapena mumagwiritsa ntchito mphunzitsi. Koma palibe zomwe zikuwoneka zikugwira ntchito . Funso ndilo chifukwa chiyani?
The Weight Loss Conundrum
Ngakhale mutakhala mukufunsa chifukwa chake palibe chimene mwayesera chikuwoneka kuti chikugwira ntchito, pali funso lalikulu lomwe mungayankhe: Kodi mukufunadi kulemera? Ngati munena kuti inde, ndikufunseni funso lina, mwina lovuta kwambiri: Kodi mukuchita zonse zomwe mukufunika kuchita kuti muchepetse? Tengani nthawi yoganizira za izi ndikuwunikira kufunikira kwa kuchepa thupi pa 1 mpaka 10 (1 kukhala wofunikira kwambiri ndi 10 kukhala wochepa kwambiri). Tsopano, ganizirani za sabata yeniyeni m'moyo wanu ndipo muwone kuti mumagwiritsa ntchito nthawi yochuluka bwanji mukuchita zinthu zofunikira kuti mukhale wolemera. Ena mwa ntchitozi ndi awa:
- Zojambula za Cardio (kasanu kapena kasanu pa mlungu)
- Kuphunzitsa Mphamvu (2 kapena masiku ambiri pa sabata)
- Kusintha kwa zovuta
- Kukhala wotanganidwa momwe mungathere-kutenga masitepe, kuyenda pamene mungathe, kusuntha mozungulira, ndi zina zotero.
- Kudya wathanzi, chakudya choyenera komanso kuwonera makilogalamu anu
- Kugona mokwanira
- Kusamalira nkhawa yanu ndi kuisunga pamagulu oyenera
Kodi mumachita zinthu zonsezi sabata iliyonse? Mwinamwake ochepa, koma osati onse?
Mwinamwake palibe? Tengani kamphindi kuti muyerekeze zinthu ziwiri izi: Kumene inu mumawerengera kufunikira kwa kulemera kwa thupi kusiyana ndi momwe mumagwiritsira ntchito nthawi ndi mphamvu mukutsatira. Ngati mukuwona kusiyana kulikonse, simuli nokha. Kwa ambiri a ife, pali kusiyana pakati pa zomwe timanena zomwe timafuna ndi zomwe timachita. Kodi kusiyana kumeneku kumachokera kuti? Ndikuganiza kuti kusiyana kuli pakati pa zomwe zili zofunika kwambiri kwa inu ndi zomwe mukuganiza kuti zikhale zofunika. Ngati kulemera kwachuluka ndi 'kuyenera,' mwinamwake ndi nthawi yosiya.
Kupereka Kuchepetsa Kulemera kwa Thupi
Lingaliro losiya kugona kulemera kungakuwoneke kuti sikunali kwina kwa inu. Ndipotu, zingamveke zoopsa, makamaka ngati muli ndi thanzi lomwe lingathe kulemedwa. Koma, sindikukuuza kuti musiye kulemera ... zomwe ndikukupatsani zikusintha momwe mumayendera.
Chinthu chimodzi chomwe tikudziwa ndi chakuti kuganizira zochitika zolimbitsa thupi osati zotsatira zomwe zimapangitsa kuti zinthu ziziwayendera bwino nthawi yaitali. Ndichoncho chifukwa chiyani? Chifukwa, monga Dr. Jim Gavin ndi Madeleine McBrearty akunena m'nkhani yawo ya IDEA Fitness Journal, Kufufuza Maganizo a Thupi , "Pomwe mapaundi achotsedwa kapena chiwopsezo cha thanzi chichepetsedwa, nchifukwa ninji makasitomala akupitirizabe kuchita chinachake chomwe sichikondwera nawo , zomwe ziribe tanthawuzo lapakati ...? "
Ofufuza ena amanena za kuchita masewero olimbitsa thupi komanso zolimbikitsa, ochita kafukufuku anazindikira kuti "... [kusintha] zinthu zokhudzana ndi zochita zolimbitsa thupi, kutsindika mwapadera zopezeka m'maganizo (mwachitsanzo, chidwi ndi zosangalatsa) ntchito yofunika kwambiri pa kayendedwe kolemera kwa nthawi yaitali. "
Poganizira izi, dzifunseni chomwe chingachitike ngati mutasiya kutaya thupi ngati zotsatira za mapeto? Nchiyani chingachitike ngati mutasula malingaliro anu pofunafuna chabwino chomwe simunakwanitse? Kodi chingachitike ndiyani ngati mwaiwala za zotsatira ndikugwiritsira ntchito zomwe mukuzipeza panopa?
Kodi ndinu wokonzeka kupeza?
Nthaŵi zambiri, timakhala ndi zolinga zochokera m'thupi lomwe tifuna kukhala nalo. Zofupa zochepa, zosalala zokhazikika, minofu yambiri ... amene sangafune zimenezo? Koma zoopsa muzinthu izi ndizo:
- Palibe chitsimikizo kuti mudzawafikira . Chifukwa thupi lanu likuyang'anira kumene mafuta amachokera, mungakhumudwe ngati simungathenso kutaya mafuta ku madera omwewo mwamsanga. Izi zingapangitse kukhumudwa ndipo, ndithudi, kusiya.
- Iwo sasintha yemwe inu muli . Kusintha momwe mungayang'anire kungakupangitseni kukhala omasuka pa inu nokha, koma mudakali munthu yemweyo ziribe kanthu zomwe kunja kumawoneka. Nthaŵi zambiri timaganiza kuti kusinthika kunja kungatithandize kuthana ndi maganizo kapena maganizo koma timakhumudwa ngati mavuto omwewo alipo, ngakhale titachoka kulemera kwake.
- Amafuna ungwiro . Zolinga zoperewera zolemera sizimakhululukira kwambiri. Kuti muwononge mapaundi imodzi pa sabata, muyenera kutentha makilogalamu 500 tsiku lililonse. Bwanji ngati mumasowa kuchita masewera olimbitsa thupi kapena kudya pang'ono patsiku? Chombo chimodzi chokha chingakubwezeretseni.
- Zimataya kufunika kwa nthawi . Titha kukhala olimbikitsidwa kuti tipewe kulemera pamene zovala zathu zimakhala zolimba kapena timadzimva kuti ndife olakwa chifukwa chodya mopitirira muyeso koma zifukwazo zimatha nthawi zambiri pamene maganizo awo olakwa kapena okhumudwa amatha.
- Sikuti nthawi zonse zimagwira ntchito . Tonse timafuna kuti tisambe zovala, koma nthawi zambiri ambirife timavala zovala zotsamba. Kugwira ntchito pa chinthu chomwe chimangochitika kamodzi kapena kawiri pachaka sikumasulira moyo wa tsiku ndi tsiku.
Ngati mwapeza kuti cholinga chochepera thupi sichikwanira kuti musunthe, ndi nthawi yopenda malingaliro atsopano.
Sintha Moyo Wanu, Sinthani Thupi Lanu
Njira yomwe timayesera kuwonongera kulemera ndikuti tikufuna kusintha matupi athu ndikuzindikira kuti, kuti tichite zimenezo, tiyenera kusintha miyoyo yathu. Chotsatira chake, timatenga pulogalamu kapena zakudya zomwe wina wina adabwera nazo ndikuyesera kuzikakamiza kuti zikhale zovuta m'miyoyo yathu, zomwe nthawi zambiri sizigwira ntchito.
Koma bwanji ngati mutayamba kuchokera kumbali inayo, kusintha moyo wanu ndi kulola thupi lanu kuyankha? Pochita motere, mukukwaniritsa zosintha zomwe mumabwera nazo komanso zomwe zimagwira ntchito ndi momwe mukukhalira. Simukuyang'anitsitsa kulemera kwa thupi (mwachitsanzo, ndikutaya mapaundi ambiri) koma pazochita zomwe mukuyenera kutenga kuti mupite kumeneko (mwachitsanzo, ndikuchita izi nthawi zambiri sabata ino). Izi, ndithudi, zimafuna kuika maganizo pa zomwe mukuchita tsopano kusiyana ndi tsogolo lanu ndipo chofunikira kuchita ndicho kukhazikitsa zolinga zatsopano.
Kukhazikitsa Zolinga Zatsopano
Ndikofunika kwambiri kukhazikitsa zolinga pogwiritsa ntchito mfundo ya SMART -i, iyenera kukhala yeniyeni, yoyezeratu, yopezeka, yovomerezeka ndi yanthawi yake. Koma palinso mbali zina zofunika za kukhazikitsa zolinga zomwe zatsalira pa mfundo ya SMART ndipo zikuphatikizapo: zogwira mtima komanso zothandiza.
Pangani zolinga zanu zogwira mtima. Mukhoza kufuna ntchafu zopepuka kapena abs, koma kodi zimenezi zikutanthauza chiyani kwa inu? Ngati ndinu chitsanzo kapena wotchuka, mwinamwake kwambiri. Koma ngati muli ngati ine, munthu wamba amakhala ndi moyo komanso akusamalira banja, kodi makola otetezeka ndi ntchafu zochepa zimagwirizana bwanji? Kodi mukusowa kuti akhale kholo labwino kapena wogwira ntchito? Mwinamwake ayi. Choncho, poganizira za moyo wanu ndi zinthu zomwe mukufuna kukwaniritsa tsiku lililonse, ndi zolinga zina ziti zokhuza thupi lanu zomwe zingakhale ndi tanthauzo lalikulu kwa inu? Ngati mutakhulupirira kuti kuchita masewera olimbitsa thupi kungakuthandizeni kuchita zambiri tsiku lililonse, kodi mungakonde kuchita zimenezi? Bwanji ngati izo zingakuthandizeni kuti muzikhazika mtima pansi ndi kuchepetsa mavuto ... kodi mungachite izo ndiye?
Kuika maganizo anu pa kuchepa kwa thupi kumakuthandizani kuona njira zonse zolimbitsa thupi zingapangitse moyo wanu kukhala wabwino. Kodi ndi zolinga zotani zomwe mungadziikire nokha ngati mutataya thupi? Nawa malingaliro omwe angakuthandizeni kuti muyambe:
- Kukhala ndi mphamvu zambiri zowonjezera tsiku lililonse.
- Kupeza ubwino wambiri wogona usiku uliwonse.
- Kukhala wochenjera kwambiri komanso wokhoza kuziganizira.
- Kukhala chitsanzo chabwino kwa banja lanu.
- Kuchulukitsa kudziŵitsa thupi kwanu ndi kukwaniritsa zomwe mwachita.
- Kuchepetsa zovuta, mavuto, ndi nkhawa zomwe zimayambitsa vuto.
- Kuika thupi lanu lamphamvu, loyenerera komanso loyenerera mukamakula.
Pangani cholinga chanu ntchito. Njira inanso yosinthira momwe mumawonera masewera olimbitsa thupi ndiyo kuganizira momwe zikuthandizira moyo wanu pakalipano. Zolinga zogwira ntchito, mwa tanthawuzo, nthawi zambiri zimakhala zenizeni komanso zowonjezera kuposa zolinga zolemetsa. Ndipotu, pali zinthu zosiyanasiyana zomwe mungathe kuyembekezera mwamsanga kuchokera pa zochitika zokhazokha.
- Chikhalidwe chabwino . Kafukufuku wina anapeza kuti akudzidzidzidwa nthawi yomweyo mpumulo wovutika maganizo.
- Kuwonjezeka kwowonjezera . Kafukufuku wina wofalitsidwa mu Creativity Research Journal akusonyeza kuti kuchita masewera olimbitsa thupi kungapangitse kukonza zinthu. Monga wolemba, ndikupeza kuti ndikupeza malingaliro anga abwino pamene ndikuchita masewera olimbitsa thupi.
- Mphamvu zambiri . Elizabeth Scott, About About's Stress Guide, akutchulidwa m'nkhani yake, Kuchita Zochita ndi Kupanga Mphamvu zomwe zimasuntha thupi lanu ndi njira yowonjezera mphamvu.
- Kupuma . Mitundu ina ya masewero olimbitsa thupi, monga yoga ndi Tai Chi, amadziwika pochepetsa maganizo ndi thupi ndikuthandizani kuti mupumule.
- Limbikitsani kuthamanga kwa magazi . Kafukufuku wina wasonyeza kuti kuchita maseŵera olimbitsa thupi nthawi zonse kumathandiza kuti magazi aziyenda bwino zomwe zingathandize kuchepetsa kuthamanga kwa magazi.
Zolinga zina zogwira ntchito zingatengere nthawi pang'ono kuti ziwonetsedwe koma zingakhale zofunikira pamoyo wanu. Ganizirani za tsiku lomwe inuyo ndi momwe thupi lanu limamvera. Kodi muli ndi zowawa kapena zopweteka zomwe zingasamalire ndi kuyenda pang'ono? Kodi pali zinthu zomwe mukufuna kuti mukhale bwino? Kugwira ntchito ku chinachake chowoneka kungakuthandizeni kukhalabe pamtundu.
Monga momwe maphunziro omwe tawatchulawa asonyezera, timachita masewera olimbitsa thupi nthawi zonse pamene timasamala za zomwe tikuyesera kuzikwaniritsa. Kulemera kwa msinkhu, payekha, sikungowoneka kuti sikugwira ntchito, mwina kwa nthawi yaitali. Ngati mwayesa zonse ndipo simunapite patsogolo, mwina ndizisonyezo kuti kusintha kwa thupi lanu sikukukwanira kuti mupite.
Choncho, tiyeni tiyerekeze kuti ndizoona ndipo tiyeni tipeze kulemera kwa patebulo kusiya zina. Chinthu chodabwitsa chimene chimachitika ndi chakuti zolinga zina izi, zolinga zokhutiritsa ndi zogwira ntchito, zimafuna ntchito yomweyi monga zolinga zolemetsa. Kusiyanitsa ndiko, mumapeza zotsatira mwamsanga kuchokera ku zolinga zanu ndikugwira ntchito tsiku ndi tsiku. Zolinga zolemetsa zimafuna nthawi-milungu, miyezi, ngakhale zaka. N'zosadabwitsa kuti iwo samatilimbikitsa.
Kuti titsimikizire mfundoyi, tiyeni tiyerekeze awiriwo. Nenani kuti cholinga chanu ndi kukhala ndi mphamvu yambiri komanso kufooka kwanu ndi kuti, mukhale wolemera. Kodi mungatani kuti mukhale ndi mphamvu zambiri? Pali zinthu ziwiri zomwe zingagwire ntchitoyi:
- Kudya chakudya choyenera, choyenera . Kudya zakudya zokwanira kumakupatsani mphamvu, koma kudya kapena kudya mafuta ochulukirapo kungakulepheretseni kutopa komanso kutopa.
- Kuchita masewera olimbitsa thupi . Kodi chimachitika n'chiyani mukasuntha thupi lanu? Magazi amathamanga, mpweya umapangitsa minofu yanu, kuchuluka kwa mtima wanu kumawonjezeka ndipo kumatanthawuza mphamvu yowonjezera panthawi yomwe mudaphunzira.
Ntchito zopanga mphamvuzi ndizinthu ziwiri zomwe muyenera kuchita kuti muchepe. Kusiyanitsa ndiko kuti ngati cholinga chanu chiri ndi mphamvu yochulukirapo, mwafikira ... palibe kuyembekezera kofunikira. Koma, ngati cholinga chanu ndi kulemera kwa thupi? Palibe kusintha muyeso kuchokera pawotchera limodzi kapena tsiku limodzi la kudya bwino. Ndi cholinga chanu chogwira ntchito, mwakhala mukupambana ndipo zomwe zidzakuthandizani kuti mukhale ndi chidaliro ndikuthandizani kuti muzichita zonse mawa kuti muthe kupeza zotsatira zomwezo. Pitirizani kuchita zimenezo komanso kulemera kwake kudzakhalanso.
> Zotsatira:
> Gavin, Jim Ph.D., ndi Madeleine McBrearty, MA. "Kufufuza Maganizo a Thupi." IDEA Fitness Journal Volum 3, Nambala 6 (June 2006): p. 60.
> Teixeira PJ, ndi al. "Muzichita zinthu zolimbitsa thupi, kudya, ndi mawonekedwe a thupi monga zolosera za kulemera." Med Sci Sports Exerc. 2006 Jan; 38 (1): 179-88.