Mmene Mungagwiritsire Ntchito Pamene Mukugunda Khoma
Ngati mukuchita masewera olimbitsa thupi nthawi zonse, padzakhala nthawi yomwe mudzapeza kuti mukuyenera kukakamiza kuchita masewera olimbitsa thupi. Chifukwa, maminiti ochepa chabe muchitetezo chanu, mudzakhala ndi lingaliro loopsya: "Sindikufunanso kuchita izi." Mphamvu yanu imachotsedwa, mtima wanu umathamangira ndipo zimamveka ngati wina wam'mala ake amameta masentimita 10 pa mapazi anu. Panthawi imeneyo, muli ndi mwayi wosankha: Mungathe kusiya kapena mutha kuthamanga kuchoka mukutopa kotero mutsirizitse ntchito yanu.
Kusiya kungakhale kusankha bwino, koma, palinso zifukwa zomveka zothetsera vutoli. Ndiko kukankhira malire anu kuti mukhale olimba, mwakuthupi ndi m'maganizo. Kotero, mumapitilira bwanji pamene mphamvu yanu ikutha? Kusinthasintha pang'ono kungathandize. Nazi njira zisanu zomwe mungagwiritse ntchito kupyola muyeso wovuta.
Kumbukirani Zolinga Zanu
Nthaŵi ina ndinali ndi kasitomala amene ankavala chibangili ndi mawu akuti "cellulite" olembedwapo. Pamene adamva ngati akuima, anayang'ana chibangilicho kuti chikumbutso chake chizikumbutsa kuti njira iliyonse imamufikitsa pafupi ndi cholinga chake cholemetsa.
Ngati simukusowa chothandizira kuti mutsirizitse masewero anu, gwiritsani ntchito zikumbutso, monga momwe anachitira, kapena kungolemba malingaliro anu. Angakhale:
- Ndikufuna kukhala wamphamvu
- Ndikufuna kulemera
- Ndikufuna kukhala ndi mphamvu zambiri
- Ndikufuna kudzimva bwino
- Ndikufuna kuwoneka bwino pa ukwati wanga / kusukulu yapamwamba / kukonzanso zamtsogolo
Mukhoza kutembenuza zolinga zanu kuti mukhale mantra, ndikubwereza mwakachetechete "Ndikukulirakulira" kapena "Ndikutaya thupi" pang'onopang'ono.
Zingamveke pang'ono, koma mukakhala mu mphindi, lingaliro loyenera lingakhale kusiyana pakati pa kusiya ndi kupambana.
Ganizirani Zochita Zanu
Athamanga amakonda kugwiritsa ntchito njirayi kuti athe kupititsa patsogolo maphunziro awo komanso kuti athe kupititsa patsogolo, ngakhale atatopa.
Yerekezerani nokha mutsirizitsa ntchito yanu. Tangoganizani momwe mudzamvera - kukhuta, kudzikuza nokha, chidaliro, ndi wokonzeka kuthana ndi tsiku lonse. Ndipo musangoganiza nokha kuti mutsirizitsa masewera olimbitsa thupi, ganizirani kuti mukuyendayenda molimbika. Onani m'maganizo mwathu thupi lanu likugwirizanitsa bwino - likugwedeza pansi, kupuma bwino, komanso kukhala ndi chidaliro. Lingaliro lanu la thupi lanu likugwira ntchito ngati makina odzozedwa bwino lingasinthe mkhalidwe wanu ndipo, mwinamwake, ngakhale momwe mumaganizira momwe thupi lanu limamvera.
Aphwasuleni
Ngati munakhalapo pamakina a cardio , mwinamwake mwakhala ndi mphindi yoopsya pamene mukuyang'ana koloko ndikuzindikira kuti mwangogwira ntchito kwa mphindi zisanu ndi chimodzi zokha . Mwadzidzidzi, maminiti 30 kapena asanu amveka ngati kuzunza. Masewera olimbitsa thupi angakhale osangalatsa, koma pali masiku amenewo pamene miniti iliyonse imamva ngati ola limodzi. Kuti muthe kupyola mu malingaliro anu, yesani kusamalidwa kwanu muzinthu zowonongeka, monga:
- Nyimbo Yowonjezereka : Ngati mumvetsera nyimbo, ndiye pamene mndandanda wanu umakhala mpulumutsi wanu. Sewani nyimbo imodzi yomwe mumaikonda ndikudzilonjeza kuti mupitirize kuchita masewero mpaka mapeto. Nyimboyo ikatha, sankhani nyimbo ina ndikupitiriza, kubwereza mpaka mutatsiriza ntchito yanu.
- Mmodzi Mphindi Yambiri : Njira yina yothetsera ntchito yovuta ndiyo kusiya ntchito yanu mpaka maminiti. Kwa mphindi iliyonse, pitani mofulumira kapena mwamphamvu mosiyana ndikuganizirani pa miniti yomweyi. Mukatsiriza, chitani miniti imodzi ... ndi zina zotero.
- Bokosi Limodzi la Makalata : Ngati muli kunja ndi kuthamanga, sankhani chinachake (bokosi la makalata, pulogalamu ya foni) patali ndikugwiritsira ntchito mphamvu zanu kuti mupite kumeneko. Mukachita, sankhani chinthu china ndikuchitanso zomwezo. Ganizirani kuyika phazi limodzi kutsogolo kwina mpaka mutabwerera kwanu.
Kubwerera Kumbuyo
Tonsefe tili ndi matupi athu atatopa kwambiri.
Ngati mutayang'ana kuthamanga kwa mtima wanu, mudzawona zizindikiro za izi mofanana ndi kuwerenga. Mukhozanso kumvetsera zomwe mukuganiza kuti mukuchita - ngati mukuwona kuti mukugwira ntchito mwakhama kuntchito yomwe imakhala yosavuta, izi zikhoza kukhala chizindikiro kuti muyenera:
- Tenga nyemba . Ochita masewera amadziimba mlandu ngati aima pakati pa ntchito yopuma, koma izi zingakhale zomwe mukusowa. Musaleke kusuntha kwathunthu, zomwe zingayambitse kupima mtima kwanu koma, m'malo mwake, muziyenda, mutenge madzi ndi kulola kuti mtima wanu ufike pang'onopang'ono. Bwererani kuntchito yanu mukamamva bwino.
- Pang'onopang'ono pansi . Ngati, mutangotsala pang'ono, mutapezabe kuti mtima wanu uli pamtunda, yesetsani kuyenda pang'onopang'ono kwa mphindi zingapo, kapena ngati kuli kotheka, kupuma kwanu konse.
- Dikirani mphepo yachiwiri ija . Ochita kafukufuku apeza kuti kuchita masewera olimbitsa thupi kungakuthandizeni kuti mukhale ndi nkhawa komanso kuti muyambe kuchita masewera olimbitsa thupi kwa mphindi khumi ndi zisanu ndi ziwiri. Ngati mukupita kukagwira ntchito mwakhama, dzikumbutseni kuti mkhalidwe wabwino ukudza ngati mutha kupitiriza.
- Zida zotengera . Kutopa kwa maganizo kungakhale kolemetsa monga kutopa kwa thupi kotero, ngati mwakhala mukugwira ntchito mofanana kwa kanthawi, kuyesa makina atsopano kapena ntchito zingapereke mphamvu yowonjezera yomwe mwakhala mukuifuna. Musaope kuima pakati pa ntchito yanu kuti muyese chinthu china. Yesetsani kufikira mutapeza chinthu chomwe mungathe kumaliza.
Dzidodometse Wekha
Ndizobwino kuti mukhale ndi maganizo mulimonse momwe mukuchitira koma mitundu ina ya masewera olimbitsa thupi, monga kuyendetsa ndi kuyenda, kukupatsani mwayi wolola maganizo anu kuyenda ngati thupi lanu likudutsa. Izi zingakhale zothandiza makamaka pamene mukuvutika. Mukhoza kugwiritsa ntchito nthawi yanu yopangira masewera kuti muthane ndi mavuto pamoyo wanu, pangani nthawi yanu kapena muyang'ane nokha. Malingaliro ena:
- Pangani mndandanda wa zolaula kapena kuti-muzilemba mndandanda wa tsikulo
- Konzani chakudya chanu sabata
- Ganizirani za vuto kuntchito ndikubwera ndi njira zambiri zomwe mungathe potsiriza
- Mvetserani ku audiobook
- Lembani mndandanda zonse zomwe mukudandaula nazo ndi kupeza yankho limodzi pa chinthu chilichonse
Chinthu chofunika kwambiri pa njirayi ndikuti mutsirizitsa ntchito yanu komanso mukathetsa mavuto omwe mungawoneke ovuta musanayambe.
Sikuti zonse zimayenda momwe timakonzera. Ngati ntchito yanu ndi maenje, musasiye. Kuthamangira mpaka kumapeto kudzatsimikizira zomwe munapangidwa ndi kuchepetsa kukayikira kulikonse kumene mungakhale nawo podzipereka kwanu kuti mukhale ndi thanzi labwino.
Chitsime:
Ntchito RA, Coit C, Young K, Berger B. Kuchita masewera olimbitsa thupi kumakupangitsani kuti mumve bwino, koma kumverera bwino kumapangitsa kuchita masewero olimbitsa thupi: kufufuza za obese dieters. . J Sport Exerc Psychol. 2007 Dec; 29 (6): 706-22.