Momwe Mungakhalire Okhazikika Pa Nthawi Yopuma ndi Maholide

Malangizo Okhala Oyenera pa Nthawi Yopuma ndi Maholide

Aliyense adzasokonezeka pa zochita zawo komanso nthawi yochita masewera olimbitsa thupi. Maholide, maukwati, maulendo, zovulaza ngakhale matenda angakulimbikitseni kuti mupitirize kutaya nthawi mosasamala kanthu momwe odzipereka amathandizira maphunziro anu. Kotero, kodi mungatani kuti nthawi zonse muzichita masewera olimbitsa thupi ngati nthawi yanu isintha? Ndipo ndi zochepa bwanji (kapena zochuluka) zolimbitsa thupi zomwe mungathe kuzikhala nazo ndikukhalabe ndi thanzi lanu?

Ngakhale kulibe yankho limodzi loyenera kwa aliyense, akatswiri ambiri amavomereza kuti zonsezi zimadalira zolinga zanu komanso momwe mumakhalira panopa. Ngati cholinga chanu chachikulu ndi kukhalabe olimbitsa thupi pamasabata angapo a maphunziro ochepa, ndiye kuti kuchita masewero olimbitsa thupi kwa mphindi 30 tsiku ndi tsiku ndizo zonse zomwe mukufunikira. Ngati msinkhu wanu wathanzi uli wokwera ndipo mukufuna kuugwiritsa ntchito, muyenera kusintha nthawi yanu yochita masewera olimbitsa thupi, mtundu ndi mphamvu moyenera.

Mutha kuyamba deconditioning (kutaya thupi) pafupifupi masabata awiri ngati mutasiya kuchita masewero olimbitsa thupi. Mukatayika, zimatengera katatu nthawi yaitali kubwereza momwe zinayenera kuti "zisokoneze."

Pitirizani Kuchita Zinthu Zolimbitsa Thumb

Ngati mukufuna kuchepetsa nthawi yophunzitsa kwa masabata angapo musadandaule, mubwereranso ku msinkhu wanu wamthupi mwamsanga pamene nthawi yanu yayambiranso. Musangosiya kuchita zonse.

Kafukufuku wasonyeza kuti mungalepheretse kuchepa kwa mtima kwa masabata atatu chifukwa chochita masewera olimbitsa thupi (70-75 peresenti ya kutsika kwa mtima) kwa masiku angapo pa sabata.

Njira Zapamwamba Zosungirako Zochita Zosamalidwa Panthawi Zosweka

• Pang'ono ndi pang'ono, pangani masewera awiri apamwamba, apamwamba kwambiri, masabata 30 sabata iliyonse mpaka masabata atatu ndipo muyenera kusunga thupi lanu kufikira mutayambiranso pulogalamu yanu.

• Onjezerani gawo lachiwiri la masabata makumi atatu ndi atatu pa sabata.
• Onjezerani Njira Zophunzitsira Pakati pawiri kawiri.
• Onjezerani Zochita Zapang'ono, Zopambana Zambiri kuti muwothe zakudya zambiri mu nthawi yochepa.
• Gwiritsani ntchito masiku omwe simungathe kuchita zolimbitsa ndi kubwezeretsa . Sungani masiku apamwamba kwambiri masiku awiri mpaka 4 kuti mupindule kwambiri ndipo mulole nthawi yochuluka yopuma, yomwe ndi yofunikira ngati mukuchita mwamphamvu kwambiri ntchito.
• Musalole kuchita masewera olimbitsa thupi kwa milungu yoposa itatu kapena mudzawona kuchepa kwa thupi lomwe lidzayesa kuyesanso.

Momwe Mungapitirizire Kuchita Zochita Zolimbitsa Thupi Pa Nthawi Yopuma ndi Maholide

• Muzichita masewera m'mawa ndipo muli otheka kwambiri.
• Gwiritsani ntchito mfundo ya SMART ndikuyika zolinga zenizeni pazomwe mukuchita komanso zolimbikitsa zanu.
• Ndondomekoyi ndikuyiyika pa kalendala yanu.
• Funsani achibale anu kapena abwenzi anu kuti awathandize.
• Yesetsani kuchita ntchito ya banja.
• Gwiritsani ntchito malingaliro omwe oyambirira akugwiritsa ntchito kuti Ayamba ndi Kumangirira ndi Kuchita Zochita .
• Kuchita masewera olimbitsa thupi kunyumba kapena ku hoteloyi ndi " Palibe Zida, Thupi la Zovala Zolimbitsa Thupi " kuti musunge nthawi yopita.
• Onaninso Zopangira Zapamwamba Zapamwamba 10 Zoganizira Otsatira
• Khalani ndi malingaliro oyenera ndipo muzisangalala ndi ntchito zochepa zochepa.
• Gwiritsani ntchito nthawi kuti mupumule, kuwoloka sitima kapena ngati njira yothetsera kupitiliza .

_Kuchokera

_{Mujika Ine, Padilla S. Cardiorespiratory ndi zamatsenga zowonongeka mwa anthu. Med Sci Sports Exerc. 2001 Mar; 33 (3): 413-21. Onaninso.}

_{Lemmer, JT, et al. Mayankho a zaka ndi abambo ku mphamvu yophunzitsira ndi kuletsa, Medicine ndi Sayansi mu Masewera ndi Kuchita Zovuta, 32 (8): 1505-1512, August 2000.}

_{Burgomaster KA, Cermak NM, Phillips SM, Benton CR, Bonen A, Gibala MJ. Yankho la divergent la mapuloteni otumizira mthupi la metabolite m'matumbo a anthu pambuyo pa nthawi yophunzitsira ndi kuyimitsa. Am J Physiol Regul Integr Comp Physiol. 2007 Feb 15;}

_{Toraman NF., Nthawi yayitali komanso nthawi yayitali ikuletsa: pali kusiyana pakati pa achinyamata ndi achikulire? Br J Sports Med. 2005 Aug; 39 (8): 561-4.}