Ndibwino kuti?
Pali mitundu iwiri ya anthu omwe amanyamula zolemera: omwe akufuna minofu yayikulu ndi iwo omwe akufuna kungoyankhula ndi kumangiriza popanda kukula. Amene akuyang'ana kukula amayamba kugwira miyeso yolemera kwambiri ndikugwiritsanso ntchito mobwerezabwereza. Anthu omwe amawopa "kuwombera" amafika poyesa kulemera kwake ndipo amachita mobwerezabwereza kuti akwaniritse mawonekedwe a "toned". Kodi iyi ndiyo njira yabwino yopitira? Kodi pali kusiyana pakati pa mitundu iwiri ya maphunziro?
Mphamvu ndi Kupirira
Inde, pali kusiyana kumbuyo kwa mitundu iwiriyi yophunzitsira, koma aliyense amafunikira mitundu yonse ya maphunziro kuti azikhala bwino bwino muscular system ndi ntchito yodetsa mphamvu kwambiri. Mitundu iwiri ya kuphunzitsa mphamvu ndi mphamvu ya minofu / minofu kupirira. Kuchita mobwerezabwereza mobwerezabwereza ndi kulemera kwambiri kudzakuthandizani kuti muwonjezere mphamvu zanu. Koma, kubwereza mobwerezabwereza ndi zolemera zolemera kudzakuthandizani kuti mukhale opirira. Inu mwamtheradi mumasowa zonse mu moyo wanu wa tsiku ndi tsiku.
Mphamvu za mitsempha ndizitha kugwiritsa ntchito mphamvu zochepa kwa nthawi yochepa. Mwachitsanzo, kukweza chinachake cholemetsa kwambiri. Kuchita masewera olimbitsa thupi, omwe angakhale ndi benchi yovuta kubwezera kwa 5-8 kubwereza. Mu moyo wanu weniweni, izi zingawoneke ngati kusuntha mipando yambiri kapena kukankhira galimoto yanu kuchokera kutchire la chisanu-zomwe zimafuna mphamvu.
Kupirira kwa misala , kumbali inayo, ndi kukhoza kuchita chinthu mobwerezabwereza kwa nthawi yaitali popanda kutopa. Kuchita masewera olimbitsa thupi, omwe angakhale akugwiritsira ntchito masewera olimbitsa thupi 50, motsatira nyimbo. Mu moyo wanu weniweni, izi zingawoneke ngati mukugwiritsa ntchito miyendo yanu kukakamiza wothira udzu kwa ola limodzi, kapena kunyamula bokosi kumbuyo ndi kutsogolo pamene mukuthandiza wina kusuntha.
Mmene Mungakonzekere Kugwiritsa Ntchito Mphamvu Zanu
Pamene mukuchita masewera olimbitsa thupi, mudzawona anthu osiyanasiyana akuchita zozizwitsa zosiyanasiyana ndi zolimbikira. Pomwe ndikuphunzitsa gulu lamphamvu, nthawi zonse ndimaphatikizapo zochitika zina zomwe zimalimbitsa mphamvu za minofu ndi zina zomwe zimaphatikizapo kupweteka kwa minofu kuti tiphunzitse maphunziro a ophunzira chifukwa monga momwe ndanenera pamwamba pano, simudziwa ngati mungafunike mphamvu kapena kupirira kukwaniritsa ntchito za tsiku ndi tsiku.
Choncho, pamene mukukonzekera zokhazokha, yesetsani kuganizira zamphamvu zonse za minofu ndi kupirira minofu. Masiku ena zingakhale bwino kuganizira kupirira ndikugwiritsa ntchito zoyezera zowala zomwe zikubwereza mobwerezabwereza. Izi nthawi zambiri zimaphatikizidwa ndi zochitika za cardio. Komabe, ndikofunika kwambiri kuti nanunso mukhale osachepera masiku awiri pa sabata pogwiritsa ntchito zolemetsa zolemera kuti mutatha kubwereza kokha, muli ndi minofu yolephera. Izi zimangokulimbikitsani koma zimathandiza kuti thupi lanu liziyenda mofulumira. Mukufunsani? Minofu yambiri pa thupi lanu, ma calories ochulukirapo tsiku lililonse ngakhale kupumula.
Pomalizira, ndikufuna kuchotsa nthano yakuti kugwiritsa ntchito kulemetsa kwakukulu kumakukhudzani. Amuna amatha kukhala ndi minofu yambiri mwa kudula kwambiri. Komabe, amayi ambiri, alibe mtundu wa testosterone kuti adziwe kuyang'ana kwakukulu kwa minofu. Ndipo monga momwe ndangonena, minofu yambiri ndi chinthu chabwino. Ngati minofu yowonjezereka kwambiri, thupi lanu limatentha kwambiri tsiku lonse ndipo mumatha kuchita zambiri zomwe mukuchita.
Kodi Ndimachokera Kuti?
Ngati mukuyang'ana maonekedwe owoneka, ovundukuka yankho lake ndi lolunjika, ngakhale kuti mwina si kophweka:
1. Kulimbitsa sitimayi yolemera kwambiri osachepera masiku awiri pa sabata.
2. Muzichita masewera olimbitsa thupi 150 pamlungu; Ndimphindi 30 pa tsiku kwa masiku ambiri kutentha makilogalamu ndikuchepetsa mafuta a thupi. Ndikulangiza nthawi yophunzitsa yomwe imaphatikizapo ntchito ya cardio ndi machitidwe opsyinjika. Mwachitsanzo, masewera olimbitsa thupi kapena kulumphira kapena kukwapula.
3. Sankhani zakudya zabwino, zoyera kuphatikizapo mapuloteni ambiri ndi zamasamba pamodzi ndi zipatso ndi zakudya zovuta. Muziletsa shuga ndi kumwa mowa wanu.