Zochita Zabwino Kwambiri Oyamba Kulemera Kwambiri
Kuyambitsa ntchito yatsopano kumakhala kovuta kwa aliyense, koma kungakhale kovuta kwambiri ngati mukulemera kwambiri kapena muli ochepa kwambiri. Mitundu yabwino kwambiri yochita masewera olimbitsa thupi kwa anthu ochepa kwambiri nthawi zambiri sichitha kupezeka pa masewera olimbitsa thupi kapena mafilimu, ndipo kusonkhanitsa pulogalamu nokha kungakhale kovuta komanso kosokoneza.
Koma ngati muli wolemetsa, kuchita masewera olimbitsa thupi n'kofunika. Kugwira ntchito kumakuthandizani kuti muchepetse thupi, kungakuthandizeni kusintha momwe mumadzionera nokha , kulimbitsa mtima wanu, ndi kusintha thanzi lanu.
Ndiye mumayamba bwanji? Gwiritsani ntchito ndondomekoyi kuti musankhe masewero omwe mungasangalale nawo. Kenaka fufuzani malo anu ammudzi, chipatala, gulu lachipatala, kapena malo oyandikana nawo kuti mupeze zochitika zolimbitsa thupi kuti zigwirizane ndi zosowa zanu.
N'chifukwa Chiyani Muyenera Kuchita Zinthu Zovuta Ngati Muli Wolemera Kwambiri?
Mungaganize kuti mapulogalamu olimbitsa thupi ndi mapulogalamu olimbitsa thupi ndi anthu omwe amangofuna kuti azikhala okalamba kapena apamwamba. Koma kuchita masewero olimbitsa thupi ndi kathanzi kwa aliyense wa kukula kwake ndipo kungapereke phindu lapadera kwa iwo omwe ali olemera kwambiri kapena olemera kwambiri. Ngati simukudziwa kuti ndi gawo liti lomwe mumalowa, mungagwiritse ntchito chiwerengero cha BMI monga chomwe chili pansipa kuti mupeze.
Kutenga kulemera kwakukulu kumakupangitsani kukhala ndi chiopsezo chachikulu cha matenda ena, kuphatikizapo kuthamanga kwa magazi, matenda a mtima, shuga, kugona tulo, ndi kupsinjika maganizo. Pulogalamu yochita maseŵera olimbitsa thupi ingakuthandizeni kuchepetsa chiopsezo cha matenda. Kutaya thupi, zomwe zingachitike chifukwa cha masewero olimbitsa thupi, kungathandizenso kuchepetsa chiopsezo cha matenda.
Koma chofunika kwambiri, kuchita masewera olimbitsa thupi kungathandize mmene thupi lanu limagwirira ntchito tsiku lonse. Ngati thupi lanu likumverera bwino mukamachita ntchito za tsiku ndi tsiku, maganizo anu ndi chikhulupiliro chanu zingakhale zolimbikitsanso.
Malangizo Oyamba Pulogalamu Yophunzitsa Ogwira Ntchito Pamene Muli Ovuta
Musanayambe pulogalamu iliyonse yogwiritsira ntchito masewera olimbitsa thupi, onetsetsani kuti muli ndi thanzi labwino lochita masewera olimbitsa thupi
Pitani kwa wothandizira zaumoyo wanu ndipo mufunse mafunso ofunika pa zolephera kapena zosinthidwa zomwe zingagwiritsidwe ntchito kwa inu. Ngati muli ndi mankhwala alionse (makamaka mankhwala opatsirana ndi magazi), funsani dokotala ngati mukufuna kutsatira njira yapadera yowunika ntchito yanu.
Muyeneranso kukonzekera bwino kuti zochitika zanu zolimbitsa thupi zikhale bwino. Pali makampani omwe amapanga chovala chamagetsi makamaka matupi akuluakulu. Mukhoza kugulitsa pa Intaneti mumasitolo monga ABigAttitude.com kapena kupeza wogulitsa m'deralo amene amanyamula zovala zambiri .
Pomaliza, muyenera kuonetsetsa kuti muli ndi nsapato zoyenera. Pitani ku sitolo ya nsapato yokhala ndi enieni komwe katswiri wodziwa kuyenda kapena nsapato angakulimbikitseni malonda angapo ndikulolani kuti mutengeko pang'ono kuti muyambe kuyesa. Akatswiri ambiri amavomereza nsapato ndi zowonjezera chithandizo komanso kukakamiza ochita masewera olimbitsa thupi omwe ali olemera kwambiri.
Ntchito Yabwino Kwambiri Akuluakulu
Mapulogalamuwa ndi ofunika kwambiri kwa anthu akuluakulu omwe amachita masewera olimbitsa thupi. Onani zomwe zikukukhudzani inu ndikugwiritsa ntchito nsonga kuti muyambe panjira yopita ku munthu wotsamira, ndikukugwirirani.
1) Kuyenda
Izi zikuwoneka ngati zosankha zomveka, koma pali chifukwa choyenda pamwamba pa mndandanda wa ntchito yabwino kwa pafupifupi aliyense.
Kuyenda kumafuna zipangizo zochepa kwambiri ndipo zingatheke pafupifupi kulikonse. Kuyenda ndizochepa , kumalimbitsa mphamvu ndi kuyenda m'munsi, ndipo kungakhale kosavuta, koyenera, kapena kolimba malinga ndi dongosolo lanu.
Khalani mu malingaliro, komabe, kuyenda uku sikuli kwa aliyense. Ngati mukumva kupweteka kwa bondo, kubwerera, kapena kupweteka, lankhulani ndi wothandizira zaumoyo wanu. Mungathe kugwira ntchito ndi wodwalayo kapena akatswiri ochita masewera olimbitsa thupi kuti athetse vutoli kapena kukhala ndi chizoloŵezi chabwino cha thupi.
Malangizo oyambitsa pulogalamu yoyendayenda ngati muli olemera kwambiri: Ngati ndinu watsopano kuchita masewera olimbitsa thupi, yambani kuyenda maminiti 10 kapena 15 tsiku lililonse .
Pang'onopang'ono yonjezerani nthawi kuti mupite ku gawo limodzi la mphindi 30.
Osadandaula za liwiro kapena liwiro pachiyambi. Pangani cholinga chanu. Pamene kukula kwa thupi lanu kukuwonjezeka, onetsetsani kuti mungayambe kuonjezera liwiro ndi mphamvu ya ntchito yanu. Ochita kafukufuku apeza kuti mphamvu yaikulu ingatheke pofika pamtunda wa 100 pa mphindi imodzi, kapena masitepe 3,000 mu mphindi 30. Mungasankhe kugwilitsa ntchito pang'onopang'ono , koma mtengo wotsika mtengo udzawerengera masitepe.
2) Kuthamanga kwa Madzi
Ntchito zamadzi ndizofunikira kwambiri kwa anthu omwe ali ndi ziwalo zopweteka kapena zovuta kuyenda, koma maulendo osambira amakhala ovuta kwambiri kwa anthu ambiri komanso magulu a aerobics samadziwika nthawi zonse. Njira yabwino ndikuthamanga kwa madzi .
Kuthamanga kwa madzi kumangothamanga m'madzi mothandizidwa ndi lamba wothandizira. Mukupeza ubwino uliwonse woyenda kapena kuyenda popanda zotsatira. Mukhoza kupeza lamba lachitetezo padziwe limene mumasambira kapena mutagula pa Intaneti, kenako pitani kumapeto kwa dziwe ndikuyamba kuthamanga.
Zokuthandizani kuyambitsa pulogalamu yoyendetsa madzi m'madzi: Mapazi anu sayenera kugwira pansi pa dziwe pamene inu mumayenda. Izi zingawoneke ngati zopanda mphamvu, koma mukupita patsogolo pa njira zanu zokha pokhapokha mutasuntha miyendo yanu pamadzi.
Zimatengera khama kusiyana ndi momwe mungaganizire, choncho yambani pang'onopang'ono ndikuwonjezeka pamene mukuchita masewera olimbitsa thupi pamene mumayamba kumva bwino. Ngati simukumva bwino kumapeto kwake, yambani kumalo osaya ndipo pang'onopang'ono mulowe mumadzi ozizira pamene chiwerengero chanu chotonthoza chimakula.
3) Maphunziro Ogwiritsira Ntchito Gulu
Imodzi mwa njira zabwino kwambiri zogwiritsira ntchito pulojekiti yochita masewera olimbitsa thupi ndiyo kukhazikitsa njira zothandizira anthu. Maphunziro olimbitsa magulu a gulu ndi malo abwino kupeza mabwenzi, koma mukufuna kutsimikiza kuti mumapeza kalasi yomwe imakwaniritsa zosowa zanu.
Musanayambe kulipira ndalama, yang'anani kalasiyo poyang'ana poyamba. Kumbukirani kuti zimatenga nthawi yambiri yogwiritsira ntchito kupitirira muyeso kuti muyambe kudutsa muzitsulo zina, choncho penyani kuti muwone ngati msinkhu wa kalasi uli mofulumira kwambiri. Komanso, taonani momwe wophunzitsira amavomerezera zolembazo. Mphunzitsi wabwino amapereka chonchi chochenjeza kuti kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendedwe
Malangizo oti muyambe kalasi yochita masewera olimbitsa thupi: Moni kwa wophunzitsa pa ulendo wanu woyamba. Dziwonetseni nokha ndikufotokozera kuti mukuyambitsa pulogalamu yatsopano yochita masewera olimbitsa thupi. Mwa kulumikizana naye, mumatumiza uthenga kuti mutsegule maganizo ndi chilimbikitso. Mlangizi ayenera kupereka zowonjezereka kutsogolera ndi kusintha kuti atsimikizire kuti muli omasuka m'kalasi.
Ngati simukumva ngati mwakonzekera gulu la gulu, ganizirani kugulitsa mu DVD kapena maulendo opatsirana pa intaneti kuti mutha kuchita masewera kunyumba. Pali mapulogalamu monga Yoavy HeavyWeight ndi Abby Lentz omwe apangidwa makamaka kwa matupi akuluakulu kapena anthu omwe ali ndi malire. Ntchito zambiri za webusaiti zimakhala ndi midzi ya intaneti yomwe mungathe kufunsa mafunso kapena kupeza chithandizo. Malingaliro ena a mavidiyo pa intaneti ndi awa:
- Yoga kwa Mabungwe Ozungulira
- KodiYogaWithMe.com
4) Kuphunzitsa Mphamvu
Pali zifukwa zambiri zoyambira pulogalamu yophunzitsa mphamvu . Koma pochita masewera olimbitsa thupi, pali mapindu apadera.
Maphunziro olimbitsa amatha kusintha zinthu zotsatizana zomwe zingakhalepo chifukwa chonyamula zolemera. Maphunziro amphamvu angapangitsenso kuwonjezereka kwa maulendo anu onse. Pomaliza, mukamanga minofu, mumalimbitsa thupi lanu pamene thupi lanu likupumula.
Mungayambe kukweza zolemera pakhomo , koma izi ndi chitsanzo chimodzi pamene kumalowetsa masewera olimbitsa thupi kapena kuphunzitsa ophunzitsa kungakhale othandiza kwambiri. Mukhoza kugwiritsa ntchito gawo limodzi ndi wophunzira wanu (kaya ali pakhomo pakhomo kapena m'bungwe lachipatala) kuti mudziwe masewera olimbitsa thupi kuti muyambe ndikuwonetsani njira zamakono zomwe zingakuthandizeni kukhala ndi mawonekedwe abwino. Mungagwiritsenso ntchito maphunzilo aumwini payekha kuti mupeze mphunzitsi wovomerezeka amene angakutsogolereni kuti muzolowere.
Zokuthandizani kuyambitsa pulogalamu yophunzitsa mphamvu: Ngati mulowa nawo masewera olimbitsa thupi, mungapeze kuti makina ena olimbikitsa mphamvu sapangidwa kuti athetse thupi lalikulu. Mabenchi alemera kwambiri nthawi zambiri sangathe kukhala ndi thupi lalikulu ndikukwera pansi kuti apange mavitamini angakhale ovuta mukakhala ochepa kwambiri.
Ngakhale simukulemba ophunzitsa, ochita masewera olimbitsa thupi ayenera kukusonyezani momwe mungasinthire zipangizo kapena kugwiritsa ntchito machitidwe ena kuti muzigwira ntchito minofu iliyonse. Kumbukirani kuti ayambe pang'onopang'ono ndipo musachite mofulumira kwambiri. Kusagwirizana ndi chinthu chofunikira kwambiri pa pulogalamu yanu yatsopano yopangira mapulogalamu, choncho chinthu choipitsitsa chimene mungachite ndi kuchiposa tsiku lanu loyamba kuti mutenge sabata.
5) Recumbent Bike, Cross Trainer, kapena Portable Peddler
Kupita njinga ndi njira yabwino yotentha makilogalamu osakhudzidwa kwambiri pamagulu anu. Bicycle recumbent ndi yabwino kusankha ngati muli ndi ululu wammbuyo, mavuto ophatikizana, kapena kungofuna kuthandizidwa kwina. Palinso ophunzitsira ophunzila pamsika, omwe amapereka zowonjezereka ngati mukumva kupweteka. Makinawa ali ofanana ndi stepper ndipo amakulolani kugwira ntchito kumtunda ndi m'munsi popanda kupsinjika pang'ono kumalo anu.
Ngati mulibe malo kapena bizinesi ya njinga kapena wophunzitsira mtanda, ganizirani zazing'ono. Zipangizo zing'onozing'ono zochepazi zimakulolani kukhala pansi pa desiki kapena mu mpando wabwino.
Zokuthandizani kuyambitsa pulogalamu ya njinga: Yambani pang'onopang'ono ndipo musamangoganizira zolinga zanu. Yesani kuyendayenda kwa mphindi zisanu, kenako pumulani. Yambani kachiwiri kwa mphindi zisanu, kenako mupumulenso. Pang'onopang'ono kuonjezera nthawi ya kuyendetsa ndikuchepetsa nthawi yotsala. Chokani pa njinga ngati mukufunikira kutambasula mapepala anu ndipo mutuluke m'thumba.
6) Tai Chi / Maganizo-Thupi la Thupi
Zochita zathupi za thupi zimakhala zowonjezereka kwa anthu onse. Yoga, kusinkhasinkha, ndi makalasi a Qigong ndi osavuta kupeza, koma nthawi zina zimakhala zovuta kuti munthu asamakhale olemera kwambiri. Zambiri zoyimira zogawira zogawira, mwachitsanzo, zimakhala zovuta kwa anthu omwe ali ochepa kwambiri chifukwa ali ndi mphamvu zosiyana.
Tai Chi amagwiritsa ntchito kayendedwe ka kayendetsedwe kake kuti awonjezere kayendetsedwe kake m'magulu ndikuphatikizapo nthawi zina (nthawi zambiri imayima). Tai Chi imaphatikizanso zinthu zomwe zimathandiza kuchepetsa kupanikizika ndipo ndimaponya mpata wanu kuti muchepe .
Malangizo Otsogolera Tai Chi: Monga gulu lililonse lochita masewera olimbitsa thupi, muyenera kuyang'ana pulogalamu musanayambe kuyika ndalama. Funsani wophunzitsa ngati chidziwitso choyambirira ndi chofunika komanso malo ogona omwe angapangidwe. Komanso, funsani za malo. Maphunziro ena a Tai Chi amachitika m'zipinda zamkati kapena zachilengedwe. Mufuna kukhala otsimikiza kuti mukuchita masewera olimbitsa thupi musanadziwe.
Mawu Ochokera
Kumbukirani kuti mtundu wa masewera olimbitsa omwe mumasankha ndi wochepa kuposa momwe mukuchitira. Musawope kuyesa chirichonse pa mndandandawu kuti mupeze ntchito yomwe mumakonda. Ndipo dzipatseni nokha ngongole potsatira ndondomeko yanu! Sungani bukhu kuti muwone zomwe mukupita patsogolo ndipo onetsetsani kuti muyang'ane ndi dokotala wanu ngati mukuvutika kuti mugwire ntchitoyo kapena ngati zizindikiro zina zikuwuka.
> Zotsatira:
> American College of Sports Medicine. Kunenepa Kwambiri ndi Kuchita Zochita. 2016.