Chifukwa chofala chovulazira ndikuchita mochuluka kwambiri, posachedwa , koma mumadziwa bwanji ngati mukuchita zambiri? Zimandivuta kudziwa zomwe thupi lanu limatha, koma pali zinthu zomwe mungachite kuti muteteze thupi lanu:
1 - Khalani Wovuta Kuchita Zomwe Mungapewe Kuvulaza
- Onani dokotalayo : Izi sizili kofunikira kwa aliyense koma, ngati muli ndi vuto kapena matenda, ali ndi mimba, ali ndi mankhwala ena onse kapena ngati ndinu wamkulu, kupeza ndalama zoyenera komanso malangizo omwe mungapewe angathandize pitirizani kuvulaza kwaulere.
- Yambani ndi cardio yochepa kapena yochepa : Kuyenda, kuyendetsa njinga, kusambira kapena elliptical mphunzitsi ndi kosavuta kumalo anu ndi mawonekedwe ogwirizana. Kugwira ntchito yanu mpaka ku zochitika zazikulu monga aerobics kapena kuthamanga kudzaonetsetsa kuti thupi lanu limalimbitsa mphamvu ndi chipiriro kuti zithetsedwe.
- Pewani pang'onopang'ono : Yambani ndi mphindi 10-20 (kapena chirichonse chimene mungathe kuchita) pamtunda wochepa , kapena Mzere 5 pazithunzi zomwe mukuganiza kuti mukuchita.
- Pezani Zolemera : Yambani ndi pulogalamu ya thupi lonse yomwe imayendera magulu akuluakulu a minofu 2-3 masiku pa sabata. Yambani ndi 1 yokha ndikusankha kulemera kwapang'onopang'ono, pang'onopang'ono kuwonjezera maselo kapena kulemera mlungu uliwonse pamene zochitikazo zimakhala zosavuta.
- Kupumula : Tengani masiku opumula pamene mumva ululu kapena mukutopa. Zitha kutenga masabata angapo kuti mukhale ndi masewera olimbitsa thupi kuti mumange maziko olimba omwe mukufunikira kuchita zambiri.
- Onjezerani pang'ono pang'onopang'ono : Mukatha kuchita cardio kwa mphindi 30 panthawi, yonjezerani mwamphamvu kapena yesetsani ntchito zosiyana, monga nthawi yophunzitsira . Kuti mumve mphamvu zanu, yonjezerani mwamphamvu mwa kukweza zolemera kapena kusintha masewero anu ndi maselo .
2 - Kutentha Kwambiri Kuti Mupewe Kuvulaza
Ngati mwathamanga, mungafunike kudumpha kutentha kwanu ndikupita ku nitty-gritty, koma minofu yozizira, imayambitsa kuvulala. Ganizirani za kutentha kwanu monga chofunikira kukonzekera thupi lanu pa zomwe zikubwera. Kutentha kumeneko kumachititsa kuti magazi anu aziyenda mosavuta, kuwonjezereka kutalika ndi kutsika kwa minofu yanu. Izi zimakuthandizani kuti muzichita bwino komanso kuteteza thupi lanu kuvulala.
- Kutentha kwa Cardio : Yambani pa kuwala kochepa kwa ntchito yanu yosankhidwa ndipo pang'onopang'ono kuwonjezereka kuposa maminiti 10. Mwachitsanzo, ngati muthamanga, mukhoza kuyamba ndi maulendo asanu akuyenda musanayambe kuyenda maminiti asanu akuyenda mofulumira.
- Kuwotcha Mphamvu Kapena Kutambasula : Yesani 5 - 10 mphindi ya cardio yochepa kapena yesetsani kukonzekera masewera olimbitsa thupi. Mwachitsanzo, ngati mukugwira ntchito yosindikizira benchi, muwotchedwe pogwiritsa ntchito kulemera kwa magawo 1-2 a maulendo 16. Ngati mukukweza kwambiri, mungafunikire kukonzekera kuti mutenge thupi lanu.
Anthu ambiri amatambasula asanayambe kugwira ntchito pofuna kupeŵa kuvulaza, koma akatswiri apeza kuti sagwira ntchito ndipo ingakuikitseni kuvulaza. Ngati mutatambasula, onetsetsani kuti mutatha kutentha-u-kapena, ngakhale bwino, mutatha kuchita masewera olimbitsa thupi mukakhala ofunda ndipo mwakonzeka kumasuka.
3 - Yang'anani pa Fomu Yopewera Kuvulaza
Maonekedwe oipa ndi imodzi mwa njira zosavuta kudzipweteka. Kuwonjezera kulemera kwa kayendetsedwe kake kumalimbitsa thupi lanu kuti likhale lolimba kuti likhale lofanana ndi thupi lanu lidzafuna kubodza kuti likhale losavuta. Kuwombera mapewa anu, kuyendetsa zolemera, kugwedeza kumbuyo kapena kugwiritsira ntchito mwamsanga kuyika thupi lanu pangozi ndikupangitsa kuti ntchitoyi isagwire ntchito bwino. Malangizo awa akhoza kukuthandizani kukhalabe pamtengowu:
- Phunzirani njira zabwino : Kuphunzira kuchokera kwa katswiri, kaya ndi mphunzitsi, wophunzitsa, wophunzitsa, e-course, pulogalamu yamakono kapena video yodalirika, ndipamene mumaphunzira bwino pophunzira maonekedwe abwino. Pewani kukopera zomwe anthu ena akuchita pa masewera olimbitsa thupi. Ngakhale anthu omwe amawoneka ngati osokonezeka komanso odziwa zambiri sangakhale akuchita bwino.
- Gwiritsani ntchito abs yanu : Ili ndilo lamulo labwino pamagetsi ngakhale kuti mukuchita chiyani, koma makamaka pazochita zilizonse zomwe mukugwedezeka, mukunyamula zolemera kapena kulemera kwalemera.
- Dziyang'aneni nokha : Ngati muli pa masewera olimbitsa thupi, pitani pamalo pomwe mungadziwonere nokha pagalasi popanda kupondereza. Anthu ena amadziona kuti ndi oopsa, koma ndi njira yokhayo yodziwira ngati muli pamalo abwino.
- Samalani ndi malo omwe mumakhala nawo : Onetsetsani momwe mukugwiritsira ntchito pazomwe mukuchita ndikupewa kupewa kugwedeza. Mwachitsanzo, ngati mutha kuona mapazi anu pushups kapena ngati bondo lanu likupita kumbali ina kusiyana ndi minofu ndi mapazi anu pa squats kapena m'mapapo, mumadziwa kuti simukugwirizana.
- Pewani kutsegula ziwalo : Izi zikhoza kuika maganizo kwambiri pamagulu, zomwe zingawononge kuvulaza. Mukufuna kusungunula kupanikizika kwa minofu yomwe mukugwira ndi kusunga pang'ono pamalumiki angakuthandizeni kuchita zimenezo.
- Sankhani bwinobwino zolemera zanu : Mudzadabwa kuti ndi anthu angati omwe amawapweteka misana asanayambe kugwira ntchito chifukwa samatenga zolemera zawo bwinobwino. Nthawi zonse mukakweza chinachake cholemera, gwirani mawondo anu ndi kusunga msana wanu molunjika pamene mukuwombera. Kwezani ndi miyendo yanu, osati mmbuyo mwanu, umene suli wamphamvu ngati thupi la pansi.
- Ganizilani za minofu imene mukugwira : Kuganizira za biceps yanu piritsi kapena kupatsa kwanu mu squat kungakuthandizeni kusintha mawonekedwe anu kuti mupindule kwambiri ndi kusuntha kulikonse.
4 - Ikani Wophunzitsa Omwe
Ngati simukudziwa kuti ndizochita masewera olimbitsa thupi otani kapena zomwe mukuyenera kuchita, mphunzitsi wanu angakupatseni chitsogozo cha zomwe mungachite bwino. Zinthu zochepa chabe wophunzitsira angathe kuziphatikizapo:
- Kuyezetsa magazi : Kuyeza mayeso , kufufuza ndi kuyeza mayeso kumapangitsa kuti muzindikire kuti mumakhala ndi thanzi labwino komanso zinthu zina zomwe mungafunikire kuchita musanayambe kuchita. Mwachitsanzo, ngati muli ndi ululu wopweteka m'mbuyo, angayesetse kulimbitsa thupi lanu kapena kutambasula minofu musanaphunzire kwambiri.
- Njira : Wophunzitsa angakuwonetseni momwe mungagwiritsire ntchito masewera olimbitsa thupi ndikusintha mawonekedwe anu kapena malo anu kuti mupeze zambiri.
- Malangizo : Wophunzitsa wanu akhoza kukuthandizani kudziwa zomwe mukufunika kuchita, kulemera kwake komwe mukufunikira komanso kuchuluka kwa masewera olimbitsa thupi. Pakati pa zochitika zosiyana, akhoza kukufunsani mafunso okhudza mmene mumamvera kuti athe kuwona ngati mukufunikira kwambiri.
- Malangizo : Wophunzitsa wanu atagwira ntchito nanu kangapo, akhoza kukupatsani malangizo pa zomwe mungachite pazomwe mukuchita. Angakupatseni malangizo othandiza okhudzana ndi zakudya zanu, ngakhale kuti sakuyenera kukupatsani menyu kapena zakudya zomwe mungatsatire pokhapokha ngati ali ndi zakudya zowonjezera kapena wodzitcha.
- Kusintha : Ngakhale mutaphunzira machitidwe osiyana ndi ntchito, zimakhala zovuta kudziwa momwe mungasinthire zinthu mukakhala zosavuta. Wophunzitsa akhoza kukufotokozerani za masewero atsopano, ntchito, ndi njira kuti musunge zinthu mwatsopano.
Ngakhale ngati muli ndi masewera olimbitsa thupi, pali zifukwa zingapo zopangira ophunzitsira , kaya mukufuna ntchito yatsopano kapena malingaliro owonjezera kuti mufike pa mlingo wotsatira.
5 - Pitirizani Kutsekemera ndi Kusungunuka
Ngati musadye musanayambe kuchita masewera olimbitsa thupi, mukhoza kupeza dontho la shuga la magazi lomwe limakulepheretsani kufooka, kutopa komanso kugwedeza. Anthu ena amatenga nsanje, chifukwa chake ma gym onse ayenera kukhala ndi zigawenga zomwe zimayikidwa pakhomopo. Mukakhala ofooka, otopa kapena osataya, mumakhala kuti mumadzipweteka kwambiri. Thupi lanu limafuna mphamvu kuti mugwiritse ntchito, kotero kudya maola 1 mpaka 2 musanayambe kukupatsani mphamvu ndi kukonzekera. Pali nthano yakuti kugwira ntchito popanda chopanda kanthu kungakuthandizeni kutentha mafuta ambiri , koma ndizovuta kutentha mafuta pamene muli ndi njala kwambiri kuti musamachite masewera olimbitsa thupi. Kudya chinachake kumakupatsani mphamvu zomwe mukusowa kuti muzigwira ntchito mwamphamvu ndi kuwotcha mafuta owonjezera. Malangizo ochepa:
- Idyani makilogalamu 100-200 pa ora musanayambe kugwira ntchito . Mungafunike kuyesera kuti mupeze zomwe zimapangitsa thupi lanu kukhala loyenera. Ngati mukuchita masana, mukhoza kufuna chinachake chophweka, monga madzi kapena kapu ya granola.
- Pewani mapuloteni ambiri kapena mafuta musanakwane . Amatenga nthawi yaitali kuti adye kuposa carbs ndipo amatha kuyambitsa mavuto a m'mimba omwe angakuchititseni kudandaula kugwira ntchito pafupi ndi chakudya chanu.
- Khalani hydrated . Kusokonezeka kwa madzi m'thupi kumabweretsa zovuta komanso zovuta. Imwani pafupifupi 16 oz mu ora musanayambe kuchita masewera ndi kumwa madzi panthawi yopuma. Ngati mukugwira ntchito kwautali kuposa ola limodzi, mukhoza kugwiritsa ntchito zakumwa za masewera.
- Pambuyo pa ntchito yanu . Elizabeth Quinn, katswiri wa zamankhwala, amalimbikitsa kuphatikiza mapuloteni ndi carbs mkati mwa maola awiri mutatha kuchita masewera olimbitsa thupi kuti muthandize thupi lanu kukonza ndi kupuma. Anthu ambiri amapeza chipatso cha smoothie ndizochita zabwino posankha zochita.
6 - Dziwani nthawi yoti mupumule
Thupi lanu limapanga zambiri pa nthawi yanu yopuma ndipo ndi masiku ena opumula omwe amalola thupi lanu kukonza ndi kuchiza pambuyo polimbikira ntchito . Ngati simupatsa thupi lanu mpumulo wokwanira, mumakhala ndi chiopsezo chotsatira ndi zomwe zingachititse kuvulala. Izi ndizovuta makamaka kuti muzichita masewera olimbitsa thupi nthawi zonse. Mwamakonda thupi lanu kukhala lamphamvu ndipo mukhoza kudzikakamiza kuti mupitirize, ngakhale thupi lanu liribe. Ndiko kukankhira komwe kungayambitse kuvulala koopsa, kotero yang'anani zizindikiro zofiira izi zomwe zingakuuzeni kuti musamachite :
- Mumamva kuti mukutopa kapena mukutopa kwambiri.
- Mumamva kupweteka kwambiri m'magulu anu kapena minofu. Sichifukwa chabwino kuti muthe kupweteka ndipo kuchita zimenezi kungapangitse zinthu kukhala zovuta. Ngati mumamva kupweteka, musiye zomwe mukuchita ndikupuma. Mutha kubwereranso kuntchito zanu popanda mavuto, koma ngati zikukutsutsani, pita ku chinachake chosiyana kapena kusiya ntchito yanu. Ngati ndi chinachake chimene chikupitirira masiku angapo kapena masabata, pangani chiwonetsero ndi dokotala wanu.
- Mumamva wamisala kapena wamutu.
- Iwe ukudwala. Ngati muli ndi malungo, chimfine kapena matenda opuma opuma, kugwira ntchito kungapangitse zinthu kuipiraipira. Ngati muli ndi mphuno yochuluka kapena yoziziritsa, mungathe kuchita bwino, koma mufunse dokotala wanu.
- Ntchito yanu ili mu chimbudzi. Ngati simungathe kukweza mofanana ndi momwe mumachitira nthawi zambiri kapena kuti kutentha kwa mtima kwanu kukuwoneka ngati kosavuta, ndicho chizindikiro chomwe mungafunikire kupuma. Kutenga masiku angapo kungakhale chabe zomwe mukufunikira kuti mubwerere mwamphamvu kwambiri.
Nthaŵi zina zimakhala zovuta kudziŵa nthawi yoti mubwerere ndi kupumula ndipo mungadandaule kuti mudzataya thupi kapena kulemera ngati mutapatula nthawi. Kutenga masiku angapo kapena ngakhale sabata sikungakhudzitse thupi lanu , ndipo ngati mukudandaula za kulemera, penyani ma calories mwatsatanetsatane ndikuzindikira kuti mpumulo ndi zomwe mukuyenera kubwereranso.
7 - Sinthani Ntchito Zanu
Kuchita chinthu chomwecho mobwerezabwereza kwa milungu ingapo kapena miyezi kumapeto ndi chifukwa china chodzivulaza. Nthawi iliyonse pamene thupi lanu limagwiritsa ntchito minofu yomweyi, kuvulala kwanu kumakhala koopsa. Kuchita zinthu zina zomwe zimapangitsa minofu yanu m'njira zosiyanasiyana ndi njira yabwino yopewera kuvulala, kukhuta, ndi malo.
- Yesani ntchito zatsopano : Taganizirani momwe mumagwirira ntchito thupi lanu ndikuyang'ana zochitika zosiyana kwambiri. Ngati mukufuna kuthamanga, zosankha zochepa kapena zosasangalatsa monga kusambira, njinga zamoto kapena elliptical mphunzitsi zimalola kuti minofu yanu ikhale yogwira ntchito mosiyana, ikuthandizani kuti muvulaze.
- Ganizirani zosiyana : Ngati simunaphunzitse kanthu kena, khalani ndi chidwi pa ntchito zosiyanasiyana kuti thupi lanu likhale lolimba m'njira zosiyanasiyana. Mukamasangalala ndi chinthu chimodzi, monga kusambira, kickboxing, ndi wophunzitsa elliptical, nthawi zonse muli ndi zosankha zogwirira ntchito, bonasi ngati zosankha zanu sizipezeka.
- Yesetsani kuchitapo kanthu mwamphamvu : Kuchita masewera olimbitsa thupi, monga kuphunzitsa mwamphamvu mphamvu kapena kuphunzitsira nthawi, kungakuike pangozi yowonongeka. Phatikizanipo pang'onopang'ono, kugwira ntchito zosavuta kugwira ntchito zosiyana siyana ndikuthandizira thupi lanu kuti libwezere kuntchito zovuta. Kuti muphunzitse mphamvu, yesani nthawi . Mukhoza kukweza katundu ndikugwiritsanso ntchito kumangirira kwa nthawi (nthawi zambiri masabata 4) ndikusintha kuti mukhale wolemera kuti mupirire ndikupatsani minofu kuti mugwire ntchito mosiyana. Cathe Friedrich's Shock Training System ndi chitsanzo chabwino cha izi.
- Sinthani ndondomeko yanu : Njira ina yopezera zinthu zatsopano ndikupewa kuvulaza ndiyo kusintha nthawi yanu. Ngati mumagwira ntchito masiku 6 pa sabata ndikukhala ndi mafilimu komanso mphamvu, yesetsani kupitirira masiku atatu kapena 4 sabata imodzi, ndikuwunikira ntchito yanu ya cardio ndi mphamvu. Mudzakhalabe ndi thanzi labwino pamene mupatsa thupi lanu nthawi yowonongeka.
8 - Mvetserani Thupi Lanu, Osati Yanu
Njira imodzi yodzipweteka ndiyo kuchita zambiri kuposa thupi lanu. Izi zimachitika mukalola kuti ego yanu isadutse, nenani, ku masewera olimbitsa thupi pamene mnyamata pafupi ndi inu ali ndi benchi kukakamiza mapaundi 250 kapena mkaziyo pamtunda wopalasa patsogolo panu akuthamanga pa mphindi 10 mph. Ndi zophweka kuti mpikisano wanu wapikisano ufike ndikuganiza, "Ngati angathe kuchita zimenezo, inenso ndingathe!" Mwinamwake mungathe, koma mumayambanso kuthamanga pamtunda. Kupewa izo:
- Chitani zokhazokha : Ndibwino kuti ukhale wouziridwa ndi ena ndikudzipusitsa molimbika kuposa momwe mungakhalire nokha, koma mvetserani thupi lanu ndipo mubwerere ngati mukuzindikira kuti mwachoka kwambiri.
- Pewani kukweza mapulaneti ngati muli oyamba : Kuyesa yesiti yanu yaikulu, makamaka kwa achinyamata, koma ndi nambala imodzi yomwe achinyamata amadzivulazira. Kafukufuku wina adawonetsa kuti amuna a zaka 13 mpaka 24 amadzivulaza podzivulaza kwambiri ndikudzidula okha. Muyenera kukhala ndi maziko olimba ndi kudziwa bwino njira zoyenera zochitira masewera musanayambe kukweza.
- Pezani zochitika zatsopano mosamala . Ngati simunayambe kuchita masewero olimbitsa thupi, yambani ndi zolemera zoyezera kuti muzolowere. Nthaŵi zambiri, timamva kuti tikuyenera kulemera kwambiri, chifukwa chakuti tikuwona anthu ena akuchita. Imeneyi ndi njira yabwino yosokonezera ntchito yanu ndipo mwina mungadzivulaze.
- Gwiritsani ntchito khungu . Nthawi zonse muzigwiritsa ntchito malowa ngati mukunyamula zolemera kwambiri. Ngati mulibe imodzi, gwirani ndi makina othandizidwa monga makina a Smith kapena squat rack yomwe imakulolani kuti muteteze kulemera kwake ngati mukulemera kwambiri.
9 - Pewani Sabata Lam'mwamba Warrior Syndrome
Kwa anthu ena, mapeto a sabata ndi nthawi yokhayo yomwe amafunika kuchita (kapena akufuna kuchita), ndipo ngati nyengo yachisanu imatha, kugwiritsira ntchito tsiku lonse pamalo odyera, kukwera mapiri kapena kukwera njinga zamakono kungayambitse kuvulazidwa kosayembekezereka. Kuphwanyika kwazing'onoting'ono, kuphulika kwazitali , kulumphira tennis ndi kupweteka kwa phazi ndi zovulaza zochepa chabe zomwe zingachitike mukamachokera pabedi kupita ku galimoto kapena phiri popanda kukonzekera.
Kupewa kuvulala kwa asilikali kumapeto kwa sabata:
- Yambani Pang'onopang'ono : Mmalo molowera ku phiri la 14,000-foot kapena golf 18-hole, kuyamba ndi zochepa, kuyenda kosavuta kapena masiku ochepa pa kuyendetsa galimoto kuti mudziwe kumene inu muli ndi zomwe thupi lanu lingathe kuthana nazo.
- Konzani Patapita Nthawi : Kuphunzitsidwa pang'ono ndi kukonzekera kungapangitse thupi lanu kukhala maziko olimba ndikuthandizani kupewa kudzipweteka nokha:
- Onjezerani Pang'onopang'ono : Ngati simukuchita masewera olimbitsa thupi koma mukufuna kugwira ntchito yotsatira, yambani kukwera phiri kapena gulu la 5K, yambani ndi zomwe mungathe kuchita ndikungowonjezera mphamvu (kaya ndi mileage kapena nthawi) ndi pafupifupi 10% mlungu uliwonse kuti mupewe kuvulala.
- Tengani Zambiri Zosweka : Ngati mutasankha kuthamanga masewera a tennis maola atatu, tengani nthawi yambiri kuti mutsirire ndikukhalabe hydrated. Kutopa ndi kuchepa kwa madzi m'thupi kungakufooketseni, kukuika pa chiopsezo chodzipweteka nokha.
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