Kuchokera ku chowonadi ndibwino kwa moyo, ndipo kuchoka pa kachitidwe kawiri kawiri ka ntchito kumathandiza thupi. Komabe, tchuthi ukhoza kukhala nthawi yabwino yopanga masewera olimbitsa thupi. Podzimasula nokha pazochitika zanu, mumatsegula malingaliro anu njira zatsopano zosuntha thupi lanu, kusangalala ndi kusunga thupi lanu mukakhala kutchuthi.
Cardio
Ngati mukufuna kusunga cardio yanu kupirira pamene mukusangalala, pali tchuthi zosiyanasiyana zomwe zingakupatseni ntchito yopambana popanda kumva ngati maseŵera olimbitsa thupi.
Zina mwa ntchito zabwino kwambiri ndizo:
- Kuyenda pa gombe . Kuyenda mumchenga wofewa ndi wopha anthu komanso amawotcha makilogalamu ambiri kuposa kuyenda pamtunda. Akatswiri ena amati inu mukhoza kutentha makilogalamu awiri omwe akuyenda mumchenga wofewa. Khalani otetezeka mwa kuvala nsapato (mukhoza kupeza mazenera ngati mukuyenda opanda nsapato kwa nthawi yayitali) ndikupita kwa mphindi zingapo podziwa. Inu mudzadabwa momwe kulili kovuta.
- Volleyball yapamtunda . Mukhoza kuwotcha makilogalamu opitirira 150 pa ora, malingana ndi momwe mukugwirira ntchito mwakhama ndipo ndi njira yabwino yokomana ndi anthu ena pamphepete mwa nyanja pamene mukusangalala.
- Kupitiliza, kusambira, ndi kukwera njoka . Kufufuza ndi thupi lonse lomwe limapangitsa kuti minofu iliyonse mu thupi lanu ikhale yovuta. Ngakhale mutangothamanga kupita ku mafunde ndikugwa, mudzapeza ntchito yaikulu. Snorkeling ndi pang'ono pang'onopang'ono, koma mukhoza kuwonjezera mphamvu mwa kusambira movutikira. Ngati muli pa gombe lomwe liribe mafunde aakulu, valani georkel gear yanu ndikusambira ndikubwerera kumalo pang'ono kuti magazi anu asunthe.
- Bulu losafulumira limakwera . Kuthamanga kwa njinga zamoto ndi njira yabwino kwambiri yowonera derali ndikuyamba kuchita masewera olimbitsa thupi. Ngati mutenga nthawi yanu ndikupita tsiku lonse, mumatentha makilogalamu popanda kulingalira za izo.
- Kuthamanga . Nthawi iliyonse yomwe muwonjezera kukwera kumayenda kwanu, mumatentha makilogalamu ambiri. Ngati mutanyamula chikwama, mumadzisokoneza kwambiri, nthawi zonse mukasangalala ndi chikhalidwe chochepa. Fufuzani ndi hoteloji yanu ya hotelo kuti muone zamakono oyenda pafupi kapena pitani ku Hiking Local kuti mupeze misewu pafupi ndi madera akuluakulu.
- Golf . Galimoto ikhoza kukhala phokoso lochita masewera olimbitsa thupi ngati mutakwera m'galimoto ndikumwa mowa pamtunda uliwonse. Ngati mukufuna kutentha makilogalamu ambiri, mutenge makampani anu ndikuyenda. Muwotcha makilomita 200-300 pa ora.
- Sitima . Monga golf, masewera a tenisi akhoza kukhala ophweka kapena ovuta monga momwe mukufunira. Kuthamangitsa mpira ndi kumenyana ndiwe ngati Serena Williams kapena Roger Federer adzakupatsani ntchito yambiri yopsereza, yopsereza ma calories 400 kwa munthu 150 pounds.
- Zogula . Chabwino, mwinamwake kugula si ntchito yopambana kwambiri, koma ikhoza kukhala yovuta kwambiri panthawi yoyenera. Ngati kugula ndi ntchito yanu yosankha, yesetsani kuyenda mofulumira, kutenga masitepe, ndi kupewa zakudya zonenepa ku khoti la chakudya.
Kukweza Zolemera pa Msewu
Kupeza ntchito zosangalatsa za cardio n'kosavuta mukakhala kutchuthi. Kukweza zolemera, komabe, zimapereka zovuta zambiri. Nthaŵi zambiri mulibe zipangizo zambiri ndikuganiza kuti mupite ku hotelo yogona hotelo ya hotelo sizakhala zabwino pamene mukuyesera kusangalala.
Inu simukusowa kuchita zambiri, komabe, kuti mukhalebe amphamvu ndi minofu pamene inu muli kunja kwa tawuni. Kuchita masewera olimbitsa thupi ndi zochitika za thupi, kukaniza magulu kapena mabotolo odzaza madzi kumakuthandizani kukhala amphamvu ndi oyenerera kufikira mutabwerera kunyumba kwanu.
Zida zimenezi zidzakuthandizani kugwira ntchito thupi lanu mwachidule, ogwira ntchito bwino:
N'chiyani Chimachitika Ngati Simukuchita Zochita?
Ngati mumagwiritsa ntchito nthawi yanu yopuma kuti mupume kuntchito yonse, mukhoza kudabwa chomwe chikuchitika mthupi lanu. Kodi mungapite nthawi yaitali bwanji musanatope? Mutha kutaya msanga komanso / kapena minofu kumadalira kwambiri za chibadwa chanu koma pansipa muli malangizo ena:
- Mphamvu ya aerobic ikhoza kuchepa pa 5-10 peresenti mu masabata atatu.
- Zonse zomwe mumapeza zimatha kutatha pafupifupi miyezi iŵiri yosagwira ntchito
- Ndibwino kuti muthe, mwamsanga mumataya thupi lanu, zomwe sizikuwoneka bwino, kodi?
- Mumakonda kutaya mphamvu ya aerobic mofulumira kuposa mphamvu yamtundu. Minofu imakhala yokhazikika ndipo imakumbukira zonse zomwe mwachita.
Kutenga sabata mwina sizingapangitse kusiyana kwakukulu koma, zoposa izo, ndipo zingakhale zovuta kuti mubwererenso kumbuyo kwanu. Kupeza njira zogwiritsira ntchito mwakhama momwe mungathere kudzakuthandizani kuti mukhale woyenera, kukuthandizani kupeŵa kupindula ndikumasintha moyo wanu weniweni.
Chitsime:
Maphunziro a Zamankhwala a American College. Mauthenga a ACSM Oyesera Kuchita Zochita ndi Kulemba Malemba - "Kusungirako Zochita Zophunzitsa." 7th ed. Baltimore, Md: Lippincott Williams & Wilkins; 2006.