Ambiri othamanga m'nyengo yozizira amalembetsa makilomita ambiri pamtunda wachisanu m'nyengo yozizira, ndipo kudandaula kwawo kwakukulu nthawi zambiri ndi "Treadmill ikuyenda bwino." Pofuna kuti mapulogalamu anu asamatengeke, yesetsani zina mwazomwe mungagwiritsire ntchito phokoso pamutu.
1 - Yesani kuchita nawo masewero olimbitsa thupi.
Zomwe Mungagwiritse Ntchito : M'malo moyendetsa nthawi zonse, sakanizani kuthamanga kwanu ndi zigawo zovuta komanso zosavuta. Zitha kukhala zosavuta monga: Kutentha kwa mphindi zisanu kutsatizana ndi maselo atatu a mphindi zinayi (kuthamanga kwa mphindi ziwiri ndikuphweka mosavuta), kutsatiridwa ndi mphindi zisanu zoziziritsa.
2 - Thamangani ndi mnzanu.
Ngati inu ndi mnzanu muli nawo masewero olimbitsa thupi, mutengeni kuti ayambe kuthamanga pamphepete yoyenda pafupi ndi inu. Mukhoza kulimbikitsana ndikupatseni chisokonezo kuti nthawi yanu yopita kuntchito ipite mofulumira. Ndipo chinthu chimodzi chofunika kwambiri pazokwera ndi anzawo ndikuti simukuyenera kuyenda mofanana, kotero mutha kuthamanga ndi anzanu omwe simungathe kuthamanga nawo kunja.
3 - Mvetserani nyimbo.
Ngakhale kugwiritsira ntchito makompyuta pamtundu wothamangira kunja sikuli kotetezeka, kumvetsera nyimbo pamtunda wokhotakhota kungakhale njira yabwino yothetsera kusungulumwa ndikuyendetsa nthawi yaitali. Sankhani nyimbo zosangalatsa ndikupanga nyimbo zomwe mukuchita pochita masewera olimbitsa thupi - zidzakuthandizani kuti musayang'ane nthawi kuti muwone zambiri zomwe mukuyenera kupita.
4 - Sakanizani ndi zochita zolimbitsa mphamvu.
Pambuyo pa mphindi zisanu zotentha, thamangitsani mtunda wautali kwa mphindi zisanu, kenako pitirizani kuchoka pamtunda ndikupanga zozizwitsa zamadzimadzi awiri, monga masewera olimbitsa thupi, mapulaneti, mapiritsi, mapaipi ndi mapiritsi. Yesani kupanga masewero anayi othamanga / mphamvu.
Onaninso: Kulimbikitsa Kugwira Ntchito kwa Othamanga
5 - Mvetserani ku audiobooks.
Nditangoyamba kumvetsera ma audio audio pa nthawi yothamanga, ndinkasangalala kwambiri moti ndimadziponyera ndekha kuti ndisayesere mwamsanga. Kaya ndi bukhu lopanda nzeru kapena buku la juicy, kumvetsera kumandithandiza kusokonezeka ndikulimbikitsidwa kusunthira. Ndipo pamene ndiri pakati pa bukhu la audio, ndimakhala ndikuyembekeza kuti ndithamange. Audible.com ndi njira yabwino yopeza audiobooks. Laibulale yanga imasankhiranso mabuku omasuka aulere, choncho onetsetsani kuti muyang'ane yanu musanagule.
6 - Yesetsani kukonza zowonjezera.
Kuthamanga kwa treadmill ndi mwayi waukulu kugwira ntchito kuti mukhazikitse chiwongoladzanja chanu chifukwa muli ndi nthawi yanu yoyenera patsogolo panu. Zonse zomwe muyenera kuchita ndiwerengera kangapo phazi limodzi limagunda lamba mu miniti, ndipo phindani nambala imeneyo kuti muyambe kuwerenga. Othamanga a Elite akuthamanga pamtunda pafupifupi 180 pa mphindi - onani momwe mungayandikire pafupi ndi zimenezo. Kugwira ntchito kuwerengera kwanu kungapangitse bwino kuyendetsa bwino kwanu, ngakhale kuthamanga kwa kunja.
7 - Kutulukira kunja.
Mosiyana ndi kuthamangira panja, mapepala othamanga sakufuna kuti mumvetsetse bwino malo anu ndikuyang'ana magalimoto, okwera mabasiketi, agalu, ndi zoopsa zina. Simusowa ngakhale kuganiza za njira yanu. Choncho kuthamanga pamtunda kukupatsani mpata wotaya nokha muyeso wa mapazi anu opuma kapena mapazi anu opunduka. Yesani kutseka zonse zomwe zikuzungulirani ndikulowa mu mtendere, malo osangalatsa.
8 - Pangani piramidi yochita masewera olimbitsa thupi.
Nthaŵi imathamanga pa nthawi yopangira mapepalawa chifukwa mumalipira kwambiri nthawi zanu. Pambuyo pa mphindi zisanu, muthamange mofulumira (msinkhu wa 5K) mphindi imodzi, mutenge miniti imodzi; kuthamanga mwamphamvu maminiti awiri, pumani maminiti awiri; Kuthamanga mwamphamvu maminiti atatu, pumani maminiti awiri; kuthamanga mphindi zinayi, pindulitsani maminiti awiri; Kuthamanga maminiti asanu, pumani maminiti awiri.
Ndiye yesetsani kubwereranso pa "piramidi" ndipo muthamangitse mphindi zinayi, mutenge maminiti awiri; Kuthamanga mwamphamvu maminiti atatu, pumani maminiti awiri; kuthamanga mwamphamvu maminiti awiri, pumani maminiti awiri; muthamanga mphindi imodzi, mutenge miniti imodzi. Malizitsani kugwira ntchito ndi mphindi zisanu.
Zowonjezereka: Kupititsa patsogolo kwa Piramidi
9 - Penyani kanema.
Ngati muli a masewero olimbitsa thupi, mungathe kuthamanga pamtunda wopalasa ndi tv kapena kuwonera TV yomwe ili pamtambo. Ngakhale ngati sizingatheke, mungathe kuwonetsa mosavuta pa kompyuta yanu ya iPad kapena laputopu, pogwiritsa ntchito maulendo a kusakanikirana pa intaneti monga Netflix kapena Amazon Prime. Onetsetsani zotsatirazi pamutu wamakono othamanga .
10 - Mmodzi ndi makina ena a cardio.
Yesani kuswa muthamanga pogwiritsa ntchito njinga yamoto kapena wophunzitsira. Ngati mukufuna kuchita masewera olimbitsa thupi a mphindi 40, muthamangire pamtunda kwa mphindi 10 ndikudumpha pa makina ena kwa mphindi 10, ndipo pitirizani kusinthasintha mpaka mutakwanitsa nthawi yanu yachindunji.
Ngati muthamanga pamtunda wopita kunyumba ndipo ndiye makina anu okhawo a cardio, yesetsani kuthamanga ndi kutsika masitepe kwa mphindi zisanu, pakati pa magulu oyenda.
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