Kuchita masewera olimbitsa thupi, monga broccoli, fiber ndi kuyandama, ndi zabwino kwa inu, koma pali zinthu zina zomwe zingakuchititseni misala. Pali anthu okhumudwa ku masewera olimbitsa thupi, kusokonezeka pa zomwe ayenera kuchita ndi momwe angayambire, kulumpha thukuta, kuyang'ana msinkhu wosasunthika kwa masabata pamapeto ... Ndizosadabwitsa kuti ena mwaife sangachite nawo kanthu. Ziribe kanthu zomwe mumadana nazo zokhudzana ndi masewera olimbitsa thupi, ndikuwombera ndikukhoza kukulankhulani kuti musinthe maganizo anu. Onani zinthu zovuta kwambiri zokhudza zochita masewero olimbitsa thupi komanso zomwe mungachite pa iwo.
1 - Anthu okwiyitsa pa masewera olimbitsa thupi
Chilichonse chochita masewera olimbitsa thupi, mungathe kuthamangira anthu okhumudwitsa. Pali opangira makina, odula mafuta onunkhira komanso akugwedeza. Pali mwamuna amene amasiya zolemera zake pamakina ndipo mkaziyo akufuula foni yake. Ndizosautsa, koma nthawi iliyonse yomwe mumayika anthu mu malo ochepa, paliponse mavuto.
Mmene Mungapitsidwire
- Kuchita pakhomo pakhomo : Konzani nokha masewera olimbitsa thupi kunyumba ndikupindula kwambiri popanda makamu
- Musamanyalanyaze : Pop mu headphones anu ndipo muziganizira paokha
- Khalani ndi ndondomeko yosungira zinthu : Pewani makina opanga makina pogwiritsa ntchito njira zowonetsera zochitika zina
- Pezani masewera olimbitsa thupi : Zochita masewera olimbitsa thupi kapena masewera apadera angapereke anthu ochepa
- Pitani maola ambiri : Madzulo madzulo ndi nthawi yabwino yopuma
2 - Ndimadana ndi kutukwana
Kutupa ndi chinthu chabwino chifukwa ndi momwe thupi lanu limakuchititsani kukhala oziziritsa komanso kutentha kwanu. Mwamwayi, imakhalanso yonyowa ndi yonunkhira, yomwe ingakhale yovuta ngati mulibe nthawi kapena mwayi wosamba. Ngati mumayesedwa kuti musiye kuchita masewera olimbitsa thupi kuti mupewe kusokoneza maganizo, zowopsya, izi zingakuthandizeni.
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- Musagwiritse ntchito thupi lodzipukuta kuti liyeretsedwe mukatha kuchita masewera olimbitsa thupi
- Valani zovala zopukuta thukuta: Nsalu ngati COOLMAX® ndi zotayirira zimalola thukuta kuti liphuke, ndikukusiyani kuti mukhale wouma komanso wosasunthika
- Gwiritsani ntchito mankhwala osokoneza bongo pazomwe mumakonda komanso malo ena kumene mumakonda kutukuta. Pewani kugwiritsira ntchito mu chipangizo cham'mimba (mphuno, maso ndi ziwalo) monga momwe zingayambitsire
- Yesani shampu yowuma kuti mutenge tsitsi loyera, popanda kuchapa
3 - Ndizovuta kwambiri
Ndili ndi zambiri zowonongeka kunja uko, n'zosavuta kusiya kuti musayambe. Kusankha ntchito yoyenera pa masiku oyenerera pa nthawi yoyenera kumawoneka kuti sikungatheke, koma palibe njira yeniyeni yochitira.
Mmene Mungapitsidwire
- Yambani Kulikonse : Chilichonse chomwe mungachite, mfundo zoyenera kuchita ndizoona. Yambani ndi zofunikira: Cardio , mphamvu ndi kusinthasintha ndipo pitani kuchokera kumeneko
- Pezani Chitsogozo : Gwiritsani wophunzitsa kapena yesani pulogalamu monga iyi Yotsogolera Yoyambira Yoyambira 30 .
- Khalani Osavuta : Zochita zosavuta izi ndi cardio ndikukupatsani malo oti muyambe
- Ganizirani pa Chizoloŵezi : Kuwonetsera kwa ntchito yanu ndikofunikira kwambiri pachiyambi. Musadere nkhawa za kuchita zabwino ndikusunthira zambiri
4 - Ndizovuta kwambiri
Ntchito zambiri sizikhala zosangalatsa monga, kunena, kukweza pamphepete mwa nyanja kumadya mphesa zowonongeka ndipo ambiri a ife sitikuyembekezera zimenezo. Komabe, anthu ambiri amadya ntchito zomwe sakuzikonda chifukwa auzidwa kuti ndi njira yabwino kwambiri yogwiritsira ntchito. Kugwira ntchito mogwira mtima n'kofunika, koma sikugwira ntchito ngati simukuzichita.
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- Zidzisangalatseni : Ntchito yogwiritsidwa ntchito ndi yofunika, koma kugwira ntchito zosangalatsa kungapangitse moyo kukhala ndi chizoloŵezi chanu. Kuthamanga kwa dzuwa, mazira oyendayenda kapena njinga zamoto zimakhala ngati zolimbitsa thupi
- Dzidziwe Wekha : Pezani kapepala kakang'ono kamene kakuyamwitsa moyo? Mwinamwake mungasangalale ndi kukwera mpira. Musaope kudzipempha nokha kuti mufufuze zomwe mungasankhe
- Sintha Zinthu Pamwamba : Yesani cardio medley kapena ntchito yopita mofulumira padera kuti musatuluke
5 - Scale ... Basi ... Siti ... SUNGANI!
Mwanzeru, timadziwa kuti kutayika kwa thupi kumatanthauza kutaya mapaundi 1-2 pa sabata, koma zenizeni izi zingakhale zokhumudwitsa. Pambuyo pa sabata lakutaya thukuta, kukweza ndi kuyang'ana kuluma kulikonse, kuona 2-lb kulemera kwake kukupangitsa iwe kufuula: "mapaundi awiri ?! ndadya broccoli!
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- Lembetsani Zowonjezera : Kukula sikungasonyeze kuti mukugwira ntchito mwakhama. Gwiritsani ntchito kuchuluka kwa mafuta kapena thupi lanu kuti muone ngati mukupita patsogolo
- Zilandireni: Kutaya kwa thupi ndikutsika komanso kutsika ndipo simungathe kulamulira mbali iliyonse. Patsani thupi lanu nthawi yoti muyankhe zomwe mukuchita
- Imaiŵani Ponena za Kutaya Kwambiri : Kuiŵala za kulemera kwake kungakulimbikitseni kwambiri. Popanda kupanikizika, mukhoza kuganizira momwe mumamvera m'malo momwe mukuwonekera
6 - Zimapweteka
Kuchita mwakhama sikungakhale kovuta poyamba ndipo ndi zoona kuti muyenera kudzipangitsa nokha ngati mukufuna kusintha. Komabe, izo sizikutanthauza kuti muyenera kumamva ululu kapena womvetsa chisoni.
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- Yambani Zovuta : Kuwongolera kumapangitsa ululu ndi kupweteka. Yambani ndi ntchito zoyambirira kuti musamachite masewera olimbitsa thupi
- Onetsetsani Kuchita Kwanu : Gwiritsani ntchito mwamphamvu kwambiri ndipo pang'onopang'ono muwonjezere mlungu uliwonse
- Kubwerera Kumbuyo: Ngati simungathe kupuma kapena kukhumudwa kwambiri, pang'onopang'ono muziyenda bwino
- Kuthana ndi Chisoni : Chisoni ndi chachilendo kwa oyamba, koma chiyenera kuchoka. Ngati mumamva ululu tsiku lililonse, mutenge masiku owonjezera
- Pewani ululu : Musamagwiritse ntchito kupweteka m'magulu kapena minofu. Siyani ntchito yanu ndipo muwone dokotala ngati sakuwonekera
7 - Ndi Nthawi Yambiri Yogwiritsira Ntchito
Zimakhumudwitsa kuti kuchita masewera olimbitsa thupi kumatenga nthawi, sichoncho? Ndi zinthu zina zofunika kwambiri, kuchita masewera olimbitsa thupi nthawi zambiri kumakhala pansi pa ndondomeko yoyamba, makamaka ngati simukugwirizana nazo mmawa.
Mmene Mungapitsidwire
- Yesetsani Mabala Otsatira a Kuchita Zochita : Kugwira ntchito kwa mphindi khumi kungakhale kothandiza kwambiri monga mphindi yopitirira 30 yopanga masewera olimbitsa thupi ndipo mukhoza kutentha makilogalamu 100 mumphindi 10 ngati mutagwira ntchito mwakhama
- Musamayembekezere Nthawi Yoyenera : Musati mudikire kuti pulogalamu yanu ikhale bata chifukwa izi sizikhoza kuchitika. Pezani njira yogwirizanitsa ndi moyo wanu tsopano
- Chitani Choyambirira : Timapanga nthawi ya zinthu zomwe timayamikira. Kupeza momwe zofunikira ndizofunikira kwa inu zingakuthandizeni kupeza chilimbikitso chotsatira
8 - N'zovuta Kukhalabe Wokakamizika
Pa zokhumudwitsa zonse zokhudzana ndi masewero olimbitsa thupi, kufunika kosasinthika kungakhale kokhumudwitsa kwambiri. Tsiku lililonse, muyenera kudzuka ndi kupeza chifukwa chochita masewera olimbitsa thupi, nthawi zonse ndikudziyesa nokha pazinthu zonse zomwe zikuyimira .
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- Ikani Zolinga Zenizeni : Kukhala ndi chinachake chogwira ntchito kungakupatseni nudge yowonjezera yomwe mukufunikira kusunthira
- Musamayembekezere Icho : Kulimbikitsana sikungowitikira, ndi chinachake chimene mumalenga. Kodi mumadzifunanji nokha komanso tsogolo lanu? Kuyankha izo kungakupangitseni kusuntha
- Ganizilani Musanayambe Kupita : Musalole kuti musiye kugwira ntchito popanda kulingalira mosamala komanso zotsatirapo
- Pangani Zovuta Kulimbitsa Thupi: Pokhala ndi ntchito yanu yokonzedweratu, zotengera zanu zimagwiritsidwa ntchito komanso dongosolo limapangitsa kuti mukhale osavuta kutsatira
9 - Ntchito zoyambirira za m'mawa
Masewera olimbitsa thupi ambiri amapeza kuti m'mawa ndi nthawi yabwino yopewera kuchita masewera olimbitsa thupi. Ngati simuli munthu wa m'mawa, izi zingakhale zovuta.
Mmene Mungapitsidwire
- Pangani Kusintha Pang'onopang'ono : Ngati simukuzoloŵera kuchita masewera ammawa, yambani ndi kuyendetsa bwino (kuyenda, yoga, etc.) ndi kudzipereka nthawi yowonjezera. Zitha kutenga sabata kapena awiri kuti muzolowere
- Konzekerani Patapita Nthawi : Kukhala ndi zovala zogwirira ntchito pafupi ndi bedi ndikuziyika nthawi yomweyo zidzakuthandizani kupewa mawu amodzi pamutu mwanu akukulimbikitsani kuti mubwerere kukagona
- Idyani Kuwala : Kukhala ndi mafuta kuti mupitirize kuchita masewera olimbitsa thupi kumakupatsani mphamvu kuti mupitirize. Yesani zakudya zochepa (makilogalamu 100-300) ndi kumamatira mosavuta ngati chakudya, madzi, kapena toast.
10 - Kutentha Kwambiri
Ngati muli ochita kunja, nyengo yoipa ingawononge ngakhale munthu wokondwa kwambiri. Ngakhale ngati mukugwira ntchito mkati, lingaliro la kuyendetsa galimoto ku mvula kapena chisanu kungakhale kokwanira kuti mukhale pabedi.
Mmene Mungapitsidwire
- Pezani Galimoto Yoyenera : Kuvala zigawo, nsalu zophimba thukuta ndi zowonongeka mphepo / nyengo zingakupangitseni kukhala omasuka m'nyengo yotentha , yozizira ndi yamvula
- Yesetsani Ntchito Zogwiritsira Ntchito : Zochita zapanyumba, kuchita masewera ndi mapulogalamu olimbitsa thupi amapereka njira zabwino zochitira masewera kunyumba kapena masewera olimbitsa thupi
- Sungani Zinthu Zokondweretsa : Kuchita mkati sikuyenera kukhala kotopetsa ndipo simusowa zipangizo zilizonse. Yesani ntchito yopangira zojambula kapena masewera olimbitsa thupi oyendetsa dera, yonjezerani nyimbo zina ndi nthawi