Ochita masewera olimbitsa thupi onse angathe kugwiritsa ntchito ndondomeko zosavuta zochita
Kodi mukuyesera kuchepa, kuimitsa thupi lanu? Mudzalemera kwambiri ngati mukupanga ndondomeko yopangira masewera olimbitsa thupi. Mukamapanga masewera olimbitsa thupi mlungu ndi mlungu, simungaganizire nthawi yomwe mukuchita masewera olimbitsa thupi. Ndipo pamene ntchito ikukonzekera pasadakhale, ndizotheka kuti mudzazifikitse ndikufikitsa zolemetsa zanu.
Ndondomeko Yopangira Sabata Yoyambitsa Oyamba
Nyuzipepala ya American College of Sports Medicine imalimbikitsa kuti mutenge mphindi 150 mpaka 250 pa sabata lochita masewero olimbitsa thupi kuti muchepetse kulemera. Kodi izi zikuwoneka ngati zochuluka? Musadandaule. Pamene mukuyamba kulemera kwa thupi lanu, mukuyamba kumapeto kwa malangizowo.
Monga chizoloŵezi choyambirira, cholinga chanu chachikulu chiyenera kungokhala kumaliza masewera olimbitsa thupi masiku ambiri a sabata. Sankhani zinthu zomwe mumakonda komanso zosavuta kuchita. Kuyenda ndi chisankho chabwino pa zochitika zambiri zatsopano zochitiramo masewera chifukwa mukhoza kuchita pafupifupi kulikonse ndipo sizikusowa zipangizo zamakono. Kugwiritsa ntchito pa Intaneti ndi kuphunzitsira mphamvu zapakhomo ndi zabwino kwa thupi lanu.
Musanayambe ndondomeko ya masewera olimbitsa sabata mlungu uliwonse muyenera kukaonana ndi dokotala ndikutsatira malangizo ake kapena ziletso kuti mukhale wathanzi. Kenaka mungathe kuphatikizapo ntchito zosiyana siyana kuti mukhale ndi thupi lochepa loperewera pochita masewera olimbitsa thupi kuti mutaya thupi ndi kutentha mafuta.
- Lolemba (30 minutes): Kuyenda kothamanga kwambiri
- Lachiwiri (Mphindi 20): Kukhazikika kumaphunziro olimba kunyumba
- Lachitatu (30 minutes): Kuyenda kothamanga kwambiri
- Lachinayi (Mphindi 20) Kukhazikika kwa maphunziro olimba a kunyumba
- Lachisanu: (30) Mphindi
- Loweruka (Mphindi 20) Yopuma yogawira pa Intaneti
- Lamlungu: (30 minutes) Tsiku lopuma ndi losavuta tsiku lophunzirira (kukwera njinga, kusambira kapena kulasi ya aerobics kalasi)
Kuchita masewera mlungu uliwonse: 180 minutes
Mapulani a Pulogalamu ya mlungu ndi mlungu (Zophatikiza - Zapamwamba)
Pamene mukukhala amphamvu komanso oyenerera, mudzatha kuwonjezera mphindi zochepa pa ntchito yanu ya tsiku ndi tsiku. Onetsetsani kuti muwonjezere mphindi pang'onopang'ono kuti mupewe kutengeka. Potsirizira pake, mumafuna mapulani a masewera olimbitsa mlungu ndi mlungu kuti mukhale ndi mphindi 250 kapena kuposerapo.
Ndondomeko yanu yolepheretsa kulemera kwa thupi iyenso ikhale yovuta monga momwe thupi lanu limakhalira . Ntchito yabwino kwambiri yotentha mafuta ndi yovuta kwambiri. Pamene mukukhala olimba mungathe kuwaphatikizira pulogalamu yanu yokhazikika pokhapokha mutakhala ndi thanzi labwino lochita ntchito zamphamvu.
Chizoloŵezi chochita masewera olimbitsa mlungu ndi mlungu chimaphatikizapo kulimbitsa mphamvu kumanga minofu, kuyendetsa minofu kutentha mafuta ndi kusinthasintha maphunziro kuti muchepetse nkhawa ndikupitiriza kukhala ndi thanzi labwino.
- Lolemba (45 Mphindi): Kuchita masewera olimbitsa thupi kothamanga ndi zolemera
- Lachiwiri (mphindi 20): HIIT yopanga masewera kunyumba kapena kunja
- Lachitatu (30 minutes): Kuwunikira tsiku kumatambasuka ndikuyenda
- Lachinayi (45 minutes) Kuchita masewera olimbitsa thupi kothamanga ndi zolemera
- Lachisanu: (Mphindi 20) Kuyenda kwakukulu kwa masiku oyenda / kuthamanga kwanthawi
- Loweruka (30 minutes) kupuma tsiku losangalala yoga
- Lamlungu: (75 minutes) kuthamanga kwambiri, kuthamanga kapena kuyenda
Masewera olimbitsa mlungu uliwonse: 265 Mphindi
Mapulogalamu Omwe Amagwira Ntchito Lamlungu
Ophunzira ambiri amafuna kudziwa nthawi yayitali yomwe ayenera kumamatira ku mapulani awo a masewera olimbitsa thupi asanayambe kuona zotsatira zolemera. Yankho likudalira. Ngati mumagwira ntchito tsiku ndi tsiku, sabata yachiwiri muyenera kuyamba kuona momwe thupi lanu likuwonekera komanso limamverera. Zoonadi, kuchuluka kwa kulemera kwanu komwe kumatayikiranso kumadalira kuti mumapanga mphamvu yoyenera yolemera
Kuti pulogalamu yanu ikonzekere bwino, onetsetsani kuti mukuphatikiza pulogalamu yanu yochita masewera olimbitsa thupi ndi zakudya zathanzi zowonjezera mapuloteni, zipatso ndi ziweto.
Imodzi mwa zolakwika zomwe zimakhala zosavuta ndizo kudya kwambiri mutatha kuchita masewera olimbitsa thupi. Musagwere mumsampha umenewo. Muzichita masewera olimbitsa thupi tsiku ndi tsiku, yang'anani kuchuluka kwa chakudya chomwe mumadya tsiku ndi tsiku ndikukhala pa njira kuti mupeze zotsatira.
Ngati mukuchita nawo pulogalamu yochita masewero olimbitsa thupi , muyenera kuona kusintha kwa thupi lanu, kukula kwanu ndi kulemera kwa miyezi itatu kapena itatu. Mwinanso mungakwanitse kulemera kwanu pa nthawi imeneyo. Koma kumbukirani kuti kuti musalemeke, muyenera kupitiriza kuchita masewera olimbitsa thupi nthawi zonse. Konzani ndondomeko yanu yopangira masewera olimbitsa thupi ndikupeza zinthu zatsopano zomwe mumakonda kuti mukhale oyenera komanso oyenera.
Zotsatira:
Maphunziro a Zamankhwala a American College. Makhalidwe a ACSM Imani Zochita Zachilengedwe ndi Kutaya Kwambiri. Kupezeka: May 13, 2013. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-position-stand-on-physical-activity -ndi-kulemera-kutaya-komwe kulipo
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Chitsime Chakudya. Kodi Ndiyenera Kuchita Zambiri Zochita Zotani ?. Harvard School of Health Public. Idapezeka: May 13, 2013. http://www.hsph.harvard.edu/nutritionsource/physical-activity-guidelines/
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Ntchito Yogwirira Ntchito kwa Achimereka. Dipatimenti ya Zaumoyo ya Ukhondo ku United States. Kupezeka: May 13, 2013. http://www.health.gov/paguidelines/
Shaw KA, Gennat HC, O'Rourke P, Del Mar C .. "Kuchita zozizira kwambiri kapena kunenepa kwambiri." Dongosolo la Cochrane la Zosintha Zogwirizana 21 JAN 2009.