Ngati mwaganiza kuti ndi nthawi yoti muyambe kuyendayenda kuti mukhale ndi thanzi labwino, thupi lanu, ndi kulemera kwanu, mwatengapo kale chinthu choyamba. Kuyenda ndi njira yowonongeka, yowonongeka kuti athe kukwaniritsa zochitika za thupi tsiku ndi tsiku zomwe zimalimbikitsa kuyang'anira kulemera ndi thanzi labwino.
Kuyenda kumakuthandizani kutentha makilogalamu ndi mafuta, zomwe ndi zofunika kuti mukhale wolemera. Malangizo ndi 60 minutes pa tsiku kangapo pa sabata.
Kawirikawiri, munthu wokwana mapaundi 160, kuyenda kumatentha pafupifupi makilogalamu zana pa mailo. Choposa zonse, ndi zotchipa-palibe chigulitsi chowotcha mtengo chofunika-ndipo chikhoza kuchitika kulikonse. Kuphatikiza ndi zakudya zabwino, mukhoza kuyamba kukwaniritsa zolinga zanu.
Ngati mutangoyamba kumene, tenga nthawi kuti mudzidziwe nokha ndi zofunikira. Mukangoyenda mukhoza kugwira bwino ntchito yanu kuti muyende bwino kwa mphindi 30 mpaka ola limodzi, zomwe mukuchita zolimbitsa thupi kuti muchepetse mavuto a matenda a mtima , matenda a shuga a mtundu wachiwiri, khansa ya m'mawere, khansara yamtundu, ndi zina zambiri.
Kodi Kuyenda Bwino Kuposa Kuthamanga?
Zingamveke ngati kuyenda kumakhudza kwambiri kulemera kwake, koma izi si zoona. Makamaka ngati mutangoyamba kumene, kuthamanga kungakhale kofulumira kwambiri komanso sikuli bwino kwambiri kuwonetsetsa zolimbitsa thupi kwa aliyense .
Pamapeto pake, zimakhudza zochitika zanu komanso zosowa zanu. Dziwani kuti pulogalamu yoyenda ndi yochita masewero olimbitsa thupi ndipo ikhoza kutayitsa kulemera kwa calorie, kotero musamamve ngati simukuchita mokwanira.
Ndipotu, zingakhale zophweka kumamatirana ndi ndondomeko yoyenda m'malo mwa ndondomeko yoyendetsera ntchito.
Musanayambe
Pali zinthu zingapo zofunika kuziganizira pamene mukuyamba pulogalamu yoyenda:
- Kukonzekera kuyenda : Phunzirani zomwe muyenera kuchita musanayambe pulogalamu yakuyenda. Izi zikhoza kuphatikizapo kupeza uphungu wa zachipatala, kuyika mu magalasi oyenda oyenda ngati nsapato ndi zovala, ndi zina.
- Njira Yoyendayenda : Pambuyo pake, mudzaphunzira njira zabwino zoyendayenda, ndikuyang'ana pambali yoyenera, kugwiritsa ntchito manja , ndi kuyendetsa mwendo.
- Ndondomeko Yoyendayenda : Ganizirani momwe mungayendetse kangati, kuyenda mofulumira, kuyenda mosiyana, ndi kutalika kwake mpaka kufika pamasamba 30-60 patsiku.
- Kukhalabe Wokhumudwitsidwa: Fufuzani njira zodziyendetsera nokha ndikupewa zolakwa zomwe anthu ambiri amachita.
Malangizo onsewa akuphatikizapo kuyenda mu nyumba kapena kunja. Poyamba, tiwona ngati thupi lanu liri ndi zosowa zapadera musanayambe pulogalamu yochita masewera olimbitsa thupi. Kenaka ndizopangira zovala ndi nsapato.
Nthawi Yomwe Mungayambitsire Kudokotala Musanayambe Pulogalamu Yoyendayenda
Lankhulani ndi wothandizira zachipatala kuti muyambe kaye kaye kapena musanalankhule musanayambe pulogalamu yanu ngati chirichonse mwa izi chikugwirani ntchito:
- Mwapitako kwa chaka chimodzi kapena kuposerapo
- Simukuchita masewera olimbitsa thupi ndipo muli ndi zaka zoposa 65
- Mwapezeka kuti muli ndi vuto la mtima
- Woyembekezera
- Kuthamanga kwa magazi
- Matenda a shuga
- Muli ndi kupweteka pachifuwa, makamaka pamene mukudziyesera nokha.
- Nthawi zambiri mumataya mtima kapena muli ndi zida zowopsya
- Zochitika zina zamankhwala
Kuphatikiza Zochita Zina
Mukapita patsogolo mungaphatikizepo kuphunzitsidwa kapena kuphunzitsidwa nthawi kuti muwonjeze mphamvu ndi maphunziro osiyanasiyana.
Koma kodi muyenera kuganizira za kuphunzitsa mphamvu ndi kuyenda kwanu kuti mukhale wolemera?
Maphunziro amphamvu akhoza kukuthandizani kuti muwotchere zakudya zambiri ndipo pali phindu lanu la kuchepa kwa thupi, minofu, ndi zina. Pamene mumakhala bwino ndi kuyenda kwanu, ganizirani kuwonjezera tsiku lolemetsa kuti mupeze zotsatira. Kapena, yesetsani kuyenda ndi zolemera-koma onetsetsani kuti mukuchita bwino ! Zojambula zowonda zazingwe ndi zowona sizinakonzedwe. Pali njira zowonjezera zogwiritsira ntchito zolemera zoyenda, ndi chiwopsezo chochepa chovulaza.
Kukhala ndi Zoyembekeza Zenizeni
Chinthu chofunika kukumbukira ndicho kukhala chowonadi.
Musamadziteteze nokha ngati simungayende mtunda wautali pomwepo-mudzawagwirira ntchito! Makamaka ngati mwatsopano kuchita masewera olimbitsa thupi, yang'anani pa kuyamba pang'onopang'ono komanso mosasinthasintha. Mudzazindikira thupi lanu likukula pamene nthawi ikupita.
Njira imodzi yothandiza ikukhazikitsa zolinga SMART . Izi ndizochindunji, zowoneka, zowoneka, zenizeni, ndi zolinga za panthaŵi yake zomwe zingakuthandizeni kupanga kuyenda kwanu ndi kukupatsani kanthu kuti muzigwira ntchito.
Ndiponso, musinthe pamene mukupita malinga ndi momwe mumamvera ndi zotsatira zomwe mukuwona. Ngati ndondomeko yanu ikugwira ntchito, sungani ndi kuyesa.
Mukakhala ndi dokotala (ngati mukufunikira), muyenera kuyamba kuyang'ana magalimoto ndi njira. Yambani zing'onozing'ono-zofunikira zochepa zidzakhala zokwanira poyamba ndiyeno mukhoza kuikapo zambiri pansi pa mzere.