Mukadutsa mpikisano wa mpikisano waukulu, ndikuyesera kuti mupumule ndikukhala mbatata, makamaka ngati nyengo yanu isanafike ndi nyengo yozizira komanso masiku ochepa. Koma ngati mutataya nthawi yaitali, mutha kukhala ndi thupi labwino lomwe munagwira molimbika kwa miyezi yapitayo. Ndipo muphonya mwayi woti muyambe nyengo yotsatira yopuma kuti mukhale olimba komanso osagonjetsedwa kwambiri kuposa kale.
Nazi malingaliro a momwe mungakhalire okhudzidwa ndi kupindula kwambiri ndi nyengo yanu yopuma.
1. Pangani nokha Mavuto a 30-Day Fitness
Chaka chatha ndakhala ndikuyenda pakati pa Thanksgiving ndi Krisimasi. Cholinga chinali kuthamanga makilomita osachepera tsiku lililonse, kunja kapena pamtunda. Panali masiku angapo pamene ndatopa ndikuchita makilomita imodzi koma, masiku ambiri, ndinachita zambiri kuposa izo. Vutoli linandithandiza kuti ndikhale wolimba komanso kuti ndikhalebe wosangalala panthawi yozizira kwambiri.
Kulimbana ndi thupi la masiku 30 sikuyenera kuphatikizapo kuthamanga. Mukhoza kukonzekera kuchita 25 zokwera ndi 25 kusuntha tsiku lililonse kwa masiku 30. Kapena mukufuna kutenga nambala yambiri ya tsiku ndi tsiku kwa mwezi. Mungathe kuphatikizapo ndi vuto la kudya bwino. Chilichonse chimene mungasankhe, chisonyezani pa kalendala yanu kapena mndandanda wanu, ndipo muwone ngati mukuyenda. Kumverera kochita bwino komwe mumapeza tsiku ndi tsiku kudzakulimbikitsani kuti mupitirize komanso mutenge zolinga zina.
2. Chitani Ntchito Yambiri Yopanda Mtanda
Simusowa kuchita zambiri ngati simunaphunzire mtundu wina, kotero kuti musiye nthawi yochita zina mwazochita zomwe mumakonda. Yesani masewera ena pa masewera olimbitsa thupi, monga yoga kapena cardio kickboxing, kuti simunathe kukwaniritsa dongosolo lanu m'mbuyomo. Zochita zachisanu monga kukwera mazira, kusinthana kwa chipale chofewa, ndi kusefukira ndi mwayi wapadera wokhala ndi anzanu ndi achibale pamene mukugwira ntchito.
3. Chitani mpikisano wokondwerera
Mukakhala pakati pa maphunziro, mukhoza kumakhala ndi nkhawa komanso kukakamizidwa kwa mtundu uliwonse womwe mumathamanga, ziribe kanthu kaya mtunda uli wotani. Pakati pa nyengo yanu, sankhani mitundu ingapo yomwe mumangokhalira kukondweretsa, osati cholinga cha nthawi. Ndi mwayi wabwino kuchita nawo masewera okondwerera ena kapena maulendo a tchuthi (ngati Turkey Trot kapena New Year's Eve's race) ndi gulu la amzanga. Tavalani zovala, valani chipewa chodabwitsa kapena shati, valani tutu, kapena chitani chinachake chimene simungachichite mwachizolowezi mukamaphunzira kwambiri. Mukhozanso kukonzekera kuti muthamange ndi mnzanu kuti simungathe kuthamanga mpikisano ndi kukondwera nazo limodzi. Kuwonjezera kukondweretsa kumapikisano anu kukupatsani kuyesetsabe kukhala omasuka komanso osadandaula kwambiri za mpikisano wanu, ngakhale mutaganizira kwambiri cholinga chenicheni pa maphunziro.
4. Khazikitsani zolinga zachinsinsi za nthawi yayitali
Ngakhale kuti simukutsatira ndondomeko ya maphunziro ya mlungu ndi mlungu, mudzafunabe zolinga zazing'ono zomwe zingakulimbikitseni. Ngati mulibe zolinga zenizeni zoti mugwire ntchito, n'zosavuta kuti muthetsepo masewera olimbitsa thupi kwa masiku, komanso masabata. Musanadziwe, mwataya thupi. Sankhani zolinga zingapo za mlungu uliwonse, monga yoga kapena kuphunzitsa mwamphamvu kawiri pa sabata, ndipo konzani masiku pamene mudzawachita. Kukhala ndi mapangidwe a sabata yanu kudzakupangitsani inu kumamatira ku ntchito yanu.
5. Khalani Wolimba Nthawi Zonse-Kuphunzitsa
Nthawi yopuma ndi nthawi yabwino kuganizira za mphamvu zanu musanayambe kukweza makilomita anu m'chaka. Pangani magawo awiri kapena atatu olimbitsa sabata. Simukusowa kupita ku masewera olimbitsa thupi kuti muthe kukwanitsa-pangani kusakaniza thupi lopanda thupi ndi zochitika zazikulu kwa mphindi 15 mpaka 20. Ngati muli ndi zovuta kupeza zolimbikitsidwa kuti mupange mphamvu, yesetsani kuchita ndi bwenzi lanu kapena kugwiritsa ntchito mavidiyo a thupi la YouTube.
6. Thamangani Popanda Kudikira
Pamene simukukhala pakati pa kuphunzitsidwa mwamphamvu, nthawi zina mumatha kuthamanga ndikumangokhalira kudandaula za mayendedwe anu kapena mtunda wanu. Chitani kamodzi kamodzi pa sabata pamene mumangoganizira za chimwemwe chenicheni. Yesetsani kukhala oganiza komanso kukhalabe panopa mukamathamanga. Kuchita mwakhama kukhala osasuka ndi bata kumalimbitsa mphamvu yanu ya maganizo pa nthawi yophunzitsa.
7. Yambani Kutonthozedwa Kwambiri
Nyengo yopuma ndiyo nthawi yabwino kuyesa vuto latsopano la thupi labwino lomwe silikugwirizana ndi kuyendetsa. M'nyengo yozizira ine ndinatenga kalasi yamanyumba yanyumba yamakayi anayi ndipo ndinaziwona kuti ndizosokoneza maganizo ndi thupi. Kuponyera thupi lanu ku malire atsopano pa nthawi yopuma sikungowonjezera mphamvu zanu zakuthupi, komanso kudzakuthandizani kukhala ndi mphamvu zambiri.
8. Gwiritsani Ntchito Mphunzitsi Wanu Kapena Mphunzitsi Wothamanga
Ino ndi nthawi yoyamba kukonzekera zolinga zanu pa nyengo yotsatira yophunzitsa. Wophunzitsira wothamanga kapena wophunzitsa akhoza kukuthandizani kukhazikitsa ndondomeko yeniyeni ya zomwe mungachite panthawi yopuma kuti mukwaniritse zolinga zanu za nthawi yaitali. Muyambitsa nyengo yanu yophunzitsira pogwiritsa ntchito bwino maphunziro ndi chidaliro kuti zolinga zanu zikutheka.