Malangizo 6 Othandizira Kutsekereza Minofu, Kuvulala, ndi Zowonjezera
Pofika pachitali chautali kapena cha cardio Workout, momwe mumathamangira pambuyo pake ndi ofunika kwambiri monga momwe mumatentherera. Kuchita mwamphamvu kukuthandizani (kutanthauza kuti) kuika thupi lanu kudutsa, kumatulutsa glycogen yanu (yomwe imasungidwa mu minofu kuti ikhale yogwira mwamsanga), kuthyola minofu, ndi kukupangitsani kutopa. Nazi njira zisanu ndi chimodzi zothandizira thupi lanu loyendetsa thupi ku TLC ina yoyenera.
1 - Lembani mimba yanu ndi carbs ndi mapuloteni.
Chakudya china chophatikiza chingathandize kuchepetsa kupweteka mutatha kuthamanga-zomwe zimaphatikizapo makapu kuphatikizapo mapuloteni kuti zithandize kukonzanso ndi kumanganso minofu. Bungwe la American Council on Exercise (ACE) limalangizitsa kuti chiwerengero cha mapuloteni a 3: 1 (osasayidwa) asaphatikizidwe ndi mapuloteni, ndi kupopera mkati mwa theka la ora la masewera olimbitsa thupi pamene minofu yanu ilimbikitsanso kumanganso malo ogulitsira glycogen. N'kofunikanso, malinga ndi ACE, kumwa madzi ambiri kuti "athandize kutentha kwa thupi ndi kuthamanga kwa magazi, komanso kutumiza mphamvu ndi zakudya m'thupi lonse." Zitsanzo za zokometsera zabwino zomwe zimachitika pambuyo pake zimaphatikizapo zidutswa zisanu ndi chimodzi zachitsamba, tirigu angapo a tchizi, ndi apulo kapena kotu ya chikho cha yogulite ya nonfat yomwe ili ndi chikho cha nusu-tirigu ndi mbewu zatsopano.
Yambani mutathamanga.
Kaya kutambasula kuli kofunikira kwa othamanga ndizovuta kutsutsana pakati pa akatswiri olimbitsa thupi, koma palibe chifukwa choti nthawi yeniyeni yochitira izi ndiyatha kuthamanga, pamene minofu imakhala yotentha komanso yosavuta. Kutambasula pamene minofu imakhala yozizira komanso yowuma ingawaike pangozi ya misonzi. Gwiritsani ntchito masekondi makumi atatu ndi atatu pambali pothandizira aliyense wa othamangawa - koma khala wofatsa, makamaka ngati muthamanga kwa mphindi 90 kapena kupitirira: Minofu yanu idzakhala yotopa komanso yochepa, choncho muwachitire chipatala.
3 - Tengani kusamba kwa ayezi.
Izi zikhoza kukhala njira yothandiza kuchepetsa kutupa ndi kupweteka mu thupi lonse. Ngati lingaliro la kudzigwetsa mumadzimadzi osasangalatsa ndi losaoneka bwino, chotsani zovala zanu ndi kubweretsa chakumwa chosakaniza (mu chikho chosasunthika) kuti musapitirire pamene mukulowetsa. Ngati simungathe kulekerera kusamba kwa ayezi, gwiritsani ntchito madzi oundana pa malo omwe amakhala ovuta kwambiri, monga quads ndi mawondo anu.
4 - Sakanizani ntchito zanu.
Maphunziro a pamtunda ndi njira yabwino yotetezera minofu kuti isagwiritsidwe ntchito mopitirira malire popanda kutenga pulogalamu yonse yochita masewera olimbitsa thupi. Pa masiku muyenera kudzipatsanso nthawi kuti muyambe kuyenda, chitani ntchito yochepa-njinga, kusambira, gwiritsani ntchito mphunzitsi wa elliptical pa masewero anu. Ngakhale kupita koyenda pang'ono kumapereka minofu yanu ndikugwirana ntchito yopuma pamene mukulolani kuti mukhale ndi thanzi lanu.
5 - Pezani misala.
Kuchulukitsa sikumangokhalira kudzikonda pambuyo pochita masewera olimbitsa thupi: Ndi njira yabwino yothandizira kuchepetsa kupwetekedwa kwa minofu ndi kupweteka, kupeŵa kuvulazidwa, kuonjezera kuyenda, ndi zina zambiri, malinga ndi American Massage Therapy Association (AMTA). Fufuzani wochiritsa minofu amene amatsimikiziridwa kudzera mu AMTA kapena Associated Bodywork Massage Professionals. Ngati mukufuna kupanga kinks nokha, yesani kugwiritsa ntchito chojambulira chithovu kapena chimbudzi china.
6 - Muzigona mokwanira.
Pambuyo pachitetezo cholimba kapena mtundu, kugona kwabwino usiku n'kofunika kwambiri. Thupi lanu limafuna nthawi yowonjezera yochepetsera kuti ipeze bwino ndikudzikonza yokha. Ndipotu, muyenera kukhala otsimikiza kugona maola asanu ndi atatu usiku wonse pa umoyo wanu wonse, malinga ndi National Sleep Foundation. Izi zikutanthauza kuti ngakhale usiku usanagwiritse ntchito chizolowezi chogona ndi kudzuka nthawi zina zomwe zingakuthandizeni kulemba maola asanu ndi atatu.
> Zotsatira:
> American Council on Exercise. "3 R za Ntchito Yothandizira Kulimbitsa Thupi." Jan 13, 2016.
> Gulu Loyamba la Kugona. "Kodi Timalakwitsa Motani?"
> University of Minnesota. "Ndingapeze Bwanji Wopereka Misala Wabwino?" 2016.