Masabata 4 ku Health and Fitness kwa Yo-Yo Exercisers

Chombo cha cardio ndi kukweza kulemera kungakuthandizeni kukwaniritsa cholinga chanu

Kodi mukufuna kulemera ? Ambiri a ife tikhoza kunena kuti, "Inde, ndimakonda kulemera." Mukayamba cholinga cha mtundu umenewu, mwinamwake mumathera nthawi yochuluka mukuyang'ana zotsatira payeso ndi momwe thupi lanu limawonekera.

Vuto ndiloti kuchuluka kwa masewera olimbitsa thupi omwe timafunikira kuti tipewe kulemera thupi nthawi zambiri kuposa momwe tingagwiritsire ntchito, mwathupi ndi m'maganizo.

Ichi ndi chimodzi mwazifukwa zambiri ambirife timakhala o-yo masewera olimbitsa thupi. Timayamba, timachita bwino pang'ono, sitimawona zotsatira, ndipo timasiya.

Njira imodzi yopeŵera kuchita mofulumira kwambiri ndipo, motero, kupereka pulogalamu yanu yopanga zosamvetsetsani, kosayesayesa, ndikuyesa njira yosiyana. Yambani zosavuta ndipo, kwa masiku anu oyambirira 30, yang'anani pa kukhazikitsa nthawi yolimbikira, kumanga nyonga ndi kupirira ndi kusintha thanzi lanu.

Mukamaganizira za makhalidwe amene muyenera kuchita kuti muchepetse thupi, m'malo molemera, mumachotsa . Simukuyang'ana nthawi zonse, choncho ziribe kanthu ngati zimayenda kapena ayi.

Kumbukirani kuti kuyambira pang'ono kumatanthawuza kuti sizingasinthike kuchokera kumagulu opangira thupi mpaka kumapeto, koma thanzi lanu lingasinthe mu maminiti asanu okha. Ndipotu, mphindi zisanu zokha zochita masewera olimbitsa thupi zingakuthandizeni kuti mukhale ndi mtima wodzikuza. Mphindi 10 zokha akhoza kuchepetsa kuthamanga kwa magazi kwa maola ndi kuchepetsa chiopsezo cha matenda a mtima.

Cholinga china ndichoti sichitanthauza kuchita masewera olimbitsa thupi, kupatula nthawi yochepetsera masewera olimbitsa thupi , kumanga mphamvu ndi chipiriro pang'onopang'ono, komanso kupeŵa kuvulazidwa ndi kupsinjika kumene kungayende ndi masewera olimbitsa thupi kwambiri.

Choncho, kodi mumafunika kuchita masewera olimbitsa thupi ati kuti mukhale ndi thanzi labwino? Pulogalamuyi ya masabata anayi ikuphatikizidwa ndi Mauthenga Othandizira Ambiri omwe amaikidwa ndi Centers for Disease Control and Prevention.

Zotsatira izi zimati:

• Magetsi ochepa kwambiri pamphindi 30 patsiku, masiku asanu pa sabata
• Cardio yolimba kwa mphindi 20, masiku atatu pa sabata
• Maphunziro asanu ndi atatu mpaka asanu ndi awiri (10) pa zochitika zothandizira mphamvu , kawiri kawiri pa sabata

Masabata 4 ku Thanzi

Pulogalamuyi, mutha kupeza ntchito yeniyeni komanso ndandanda yotsatira, ndi zolinga zatsopano masabata onse. Ntchitoyi ndi yosavuta komanso yowongoka, kupita patsogolo pang'onopang'ono mlungu uliwonse kuti mwakonzekera kupita ku mapulojekiti owonjezera, ndikugwira ntchito yanu pamlingo wotsatira.

Mwachidule

• Sabata 1 - Sabata yanu yoyamba ikuyamba ndi zolinga izi: masiku atatu a cardio, masiku awiri a mphamvu yophunzitsira ndi gawo limodzi la masewero olimbitsa thupi ndi masiku awiri a mpumulo. Ndakupatsani zosankha za cardio Workout komanso mphamvu yophunzitsira ntchito, koma omasuka kusinthana nokha.
• Sabata 2 - Zolinga zanu ziri zomwezo sabata ino ndi kusintha kochepa kokha. Lachinayi lanu sali kupumula, ndilo kupuma mokwanira. Zimatanthauza chiyani? Zimatanthauza kuchita zinthu kuti musunthire mosiyana ndi momwe mumachitira. Tengani maulendo ang'onoang'ono, kutambasula, kuimirira ola lililonse, kukwera ndi kutsika masitepe kangapo patsiku, ndi zina zotero.
• Mlungu 3 - Sabata ino, ntchito yanu ya cardio ikuwonjezeka mwamphamvu ndipo muli ndi cholinga chowonjezerapo pakuyenda pa masiku anu ogwira ntchito. Mudzachitanso maselo awiri a machitidwe olimbitsa mphamvu, omwe angakuthandizeni pang'onopang'ono kupita patsogolo ndikukhala olimba.

• Sabata 4 - Sabata ino, timapanga kusintha kochepa ndi mafilimu otsiriza a cardio, kuyendayenda koyendayenda komanso gawo lachitatu la masewero olimbitsa mphamvu.

Zimene Mukufunikira

• Makina a cardio kapena ntchito zomwe mumazikonda kwa mphindi 20-30
• Mitundu yochepa ya zopopera - mapaundi 5 mpaka 15 ndizolemera zolemera zofunikira. Kwa oyamba kumene, yambani ndi maselo atatu: kuwala, sing'anga, ndi heavyweights. Kwa amayi, izo zikhoza kukhala 5, 8, kapena mapaundi 10. Kwa amuna, izo zikhoza kukhala 8, 10, kapena mapaundi 12 mpaka 15.
• Mpira wa masewera olimbitsa thupi
• Chikwama
• Masiku asanu ndi asanu ndi asanu ndi limodzi ndi mphindi 20-30 pa tsiku lirilonse kuti mukwaniritse ntchito yanu

Malangizo Ochita Zochita

• Musakhale kapolo wa ntchito kapena ndondomeko: Iyi ndi pulogalamu yachitsanzo, kotero sizingagwire ntchito kwa aliyense. Ngati ndizowonjezera, mutenge masiku owonjezera ngati mumamva kuti ndinu otopa, mukutopa, kapena ntchito yanu ikuvutika. Sinthani ndondomeko kapena ntchito kuti mugwirizane ndi zosowa zanu.

• Onani dokotala wanu ngati muli ndi matenda, matenda kapena kuvulala.
• Pewani ntchito zanu ngati muli ndi zinthu zina zomwe mumakonda.

Ntchito Yanu Yophunzira

Zotsatira:

_{McGonigal, Kelly. Mphindi Yachidule Yoyambira Ana. IDEA Fitness Journal, Volume 8, Number 7 July 2011.}