Gwiritsani ntchito ntchitoyi kuti muyambe kuchoka pa zolemera
Kuyenda pa treadmill ndi njira yabwino yowonjezera makilogalamu owonjezera tsiku lililonse kukuthandizani kulemera. Yolani kutentha makilogalamu 300 pa tsiku ndi masewera olimbitsa thupi monga kuyenda mofulumira . Izi ndi pafupifupi mphindi 60 patsiku la kuchita masewera olimbitsa thupi, kuphatikizapo kulamulira chiwerengero cha ma calories omwe mukudya.
Yesetsani thupi lanu mwa kusintha masewera olimbitsa thupi sabata iliyonse ndi masiku ovuta kuphatikizapo masiku osavuta. Mukhoza kusintha ndondomekoyi kuti mugwirizane ndi moyo wathu. Mukhoza kuwonjezera masiku opumula ngati mukufunikira, koma ndibwino kuti musakhale ndi tsiku limodzi lopumula.
Ngati simungathe kukonza nthawi yokwanira pamtunda, yikani imodzi kapena zingapo zopanda masitepe maulendo 15 tsiku lonse.
Ndondomeko Yoyendetsera Sabata Yomwe Yakuyenda Yopuma
- Lolemba: Ntchito Yoyendayenda Yowotcha Moto : Yambani sabata limodzi ndi mphindi makumi asanu ndi limodzi za mafuta opuma. Muwotcha mafuta pakati pa 300 ndi 400 malingana ndi msanga ndi kulemera kwako. Mukhoza kusiya ntchitoyi mu magawo awiri a mphindi 30 ngati simungathe kupatula ora lopitirira. Pambuyo pa kutentha kwa mphindi 10 pang'onopang'ono, yonjezerani maulendo anu kuyenda mofulumira zomwe zimabweretsa mtima wanu kufika pa 60 peresenti mpaka 70 peresenti ya kuchuluka kwa mtima wanu . Mitundu yambiri yolemba mapepala imatulutsa chojambulira kapena kugunda kwa mtima komwe kungakuthandizeni kufufuza mtima wanu komanso kuchita khama.
- Lachiwiri: Kuyenda kwaumoyo : Inu mumayesetsa mwakhama Lolemba, kotero lero mutenga kuyenda kwa mphindi 30 pang'onopang'ono kuti muyambe kuchita masewera olimbitsa thupi, pamtima wa 50 peresenti mpaka 60 peresenti yapamwamba. Izi ndizochepa zomwe zimaperekedwa tsiku ndi tsiku kuti kuchepetsa thanzi la matenda monga shuga ndi matenda a mtima. Gwiritsani ntchito masewerowa kuti muganizire za kuyenda kwanu ndi njira . Izi zidzakuthandizani kuti mufulumire kugwira ntchito mwamphamvu. Tsatirani gawo lanu loyendetsa mapepala pochita masewera olimbitsa thupi ndi zovala zamagetsi.
- Lachitatu: Pulogalamu yopangira mapiri a Treadmill : Mukhoza kutentha makilogalamu ambiri pamphindi mukamagwiritsa ntchito malonda anu otsika. Ngati mapulogalamu anu amapangidwira mapiri, sankhani imodzi yogwiritsa ntchito lero. Mukhoza kusankha kukwera phiri kapena mapiri. Chifukwa chakuti mukugwira ntchito mwakhama, yesetsani mphindi 45 ndikulowa ntchito yamapiri kwa mphindi makumi atatu, ndikutentha kwa mtima wanu mu malo okwera mafuta okwana 60 peresenti mpaka 70 peresenti ya kuchuluka kwa mtima wanu.
- Lachinayi: Kuyenda kwa Umoyo : Yendani kwa mphindi 30 pamlingo woyenera. Tsatirani izi ndi zochitika zolimbitsa thupi m'mimba .
- Lachisanu: Kuchita Maphunziro Othamanga Mofulumira : Ambiri omwe amapanga mapepala opangira mapepala amabwera ndi ntchito zowonongeka zomwe zimaphatikizapo kupanga mofulumira paulendo wovuta, kenako amachedwetsa mphindi ziwiri kuti akope mpweya wanu, ndi kubwereranso. Kutalikirana kwa masekondi 30 mpaka mphindi imodzi ya kuyenda mofulumira, ndi kupuma kwa mphindi ziwiri, ikhoza kuyaka kupyolera mu makilogalamu. Sankhani imodzi mwa izi lero ndipo yesetsani kuti mupange mphindi 30 mpaka mphindi 45. Ngati mukuyenda bwino, mutha kuyenda mofulumira ndikuyenda mofulumira . Ngati tsamba lanu lopanda mapulogalamu alibe nthawi yofulumira, yesani kufulumira kwanu mukugwiritsa ntchito ndalama mofulumira kuyenda.
- Loweruka: Kuchita Mapeto Akutali : Mufunikanso kuyenda pa ola limodzi kapena kuposerapo pamtunda wapamwamba. Mukufuna kupeza pa kanema mukuyenda. Kapena, tenga kupita panja kwa tsikulo ndikuyenda paki, pamtunda wobiriwira, kugula, kapena kufufuza. Valani pedometer kapena kuyendetsa makilomita anu kuti muthe kulingalira momwe mungagwiritsire ntchito makilogalamu omwe mukuwotcha ndi zakudya zamtundu uliwonse zomwe mungakonzekere.
- Lamlungu: Zosangalatsa Zokondweretsa ndi Kutambasula : Ikani miyendo yanu kuyenda kuti muzisangalala ndi tsiku lolimbika ndi anzanu ndi abambo. Gwiritsani ntchito ndondomeko yotambasula kuti mutsegule. Yesetsani kuchita zinthu zina monga bicycle kapena kusambira, zomwe zingagwiritse ntchito magulu osiyanasiyana a minofu kuyenda. Cholinga lero chikusangalatsa pakuyenda komanso kukhala ndi moyo.
Mlungu 2 Mpangidwe Wokonda Kutaya Thupi
Bweretsani chitsanzo cha sabata lochita masewera olimbitsa thupi. Fufuzani zochitika zosiyanasiyana zomwe zisanachitike pulogalamu yanu yopangira mapepala osiyanasiyana pa tsiku lophunzitsira mapiri komanso tsiku lofulumira.
Ngati simunayende nthawi zonse kuti mukhale ndi thanzi labwino, mungafunikire kuyamba ndi magawo afupipafupi omwe mumakhala nawo ndipo pangani nthawi yanu tsiku lililonse. Pezani mphindi 60 patsiku la ntchito powonjezera kuyenda kwa mphindi 15 tsiku lonse ngati mukufunikira.
Kuti muchepetse thupi ndi kuchita masewera olimbitsa thupi, muyenera kuchepetsa kuchuluka kwa ndalama zomwe mumadya. Yambani zakudya zopanda nzeru ndipo mugwiritse ntchito diary chakudya kuti mukhale owona mtima ndi inu nokha za zakudya zomwe mumadya.
Ngati mumatentha makilogalamu 300 patsiku kuposa momwe mukudyera, mutha kuyembekezera kulemera kwa piritsi imodzi pa sabata.
Sabata 3 ndi Kupitirira
Sinthani ndondomeko ya mlungu ndi mlungu kuti mugwirizane ndi moyo wanu. Gwiritsani ntchito njira zanu zoyendayenda ndi mawonekedwe anu , makamaka pogwiritsa ntchito malangizo a momwe mungayendere mofulumira kotero kuti muthe kutentha makompyuta mkati mwa gawo lomwelo.
Pamene mukupita patsogolo, mukhoza kukulitsa thupi lanu komanso kuchepa thupi kuti muyambe kugwiritsa ntchito mwamsanga komanso kuthamangira kukwera mtima wanu mu malo omwe mukufunira.
Ndikufuna kuti mukhale wolemera kwambiri pamtunda.