Masewera Anu a Masewera Oyamba Pogwiritsa Ntchito Ntchito Zachiwiri
Kugwiritsa ntchito tsiku ndi tsiku nthawi zambiri kumalowetsedwera kudziko la ochita masewera apamwamba pa masewera kapena mpikisano. Munthu wamba amakhala ndi nthawi yokwanira yopanga nthawi yokwanira yopanga masewera olimbitsa thupi, mochuluka kupatula nthawi yokwanira yogwiritsira ntchito masewera olimbitsa thupi tsiku limodzi. Koma izi sizikutanthauza kuti muyenera kunyoza lingaliro lonse. Kugwira ntchito kawiri pa tsiku kuli ndi ubwino wake, ngati mutadziwa momwe mungagwiritsire ntchito ndondomeko yoyenera, zingakhale zofunikira kuwonjezera gawo lachikuta lachiwiri kuntchito yanu ya tsiku ndi tsiku.
Ubwino Wogwirira Ntchito Pawiri Pa Tsiku
Chimodzi mwa mapindu odziwika kwambiri a ntchito ziwiri-tsiku ndikutanthauza kuti mukugwiritsira ntchito zinthu zambiri kuposa ngati mutangogwiritsa ntchito kamodzi. Pokumbukira kuti phunziro la 2017 lofalitsidwa mu International Journal of Obesity limasonyeza kuti nthawi imene yakhala ikukhala ngati chiwopsezo chowopsa cha matenda a mtima ndi kuwonjezeka kwa chiuno, ngati mungathe kuwonjezera ntchito yanu ya tsiku ndi tsiku, ndicho chinthu chabwino.
Koma kuchulukitsa ntchito yanu ya tsiku ndi tsiku sikungokhala kopindulitsa. Brandon Mentore, mphunzitsi wamphamvu komanso wopanga masewero olimbitsa thupi, amasonyeza kuti masiku awiri ndi abwino kwambiri kuti ntchitoyi ikhale yabwino, "Kuphunzitsa kawiri tsiku lomwelo kungayambitse kukula kwa minofu ndi mphamvu," adatero Mentore. "Kuphunzitsa voli ndi chinthu chofunikira kwambiri pa zolinga zonse za thupi, ndipo kuphunzitsa kangapo patsiku kukuthandizani kuti mupange mavoti ambiri, kukula kwa mapuloteni, mphamvu zamagetsi, ndi zotsatira za anabolic." Mwa kuyankhula kwina, pamene mwakonzekera molondola, awiri-masiku angakuthandizeni kukwaniritsa zolinga zanu mofulumira.
Zovuta Kugwira Ntchito Pawiri Pa Tsiku
Kupatulapo kuti kugwira ntchito mobwerezabwereza kumatanthawuza kawiri kutsuka kwa thukuta, vuto lalikulu ndi awiri-masiku ndilokupititsa patsogolo kuphunzirira buku kumakuika pangozi yowonjezera . Kuchita masewero olimbitsa thupi kumaonedwa ngati mtundu wa kupsinjika maganizo, ndipo ngakhale kupanikizika kotere kumapangitsa kuti thupi likhale ndi thanzi labwino, kuonjezera mochuluka kamodzi kungakhale kovuta.
Mentore akuti, "Zingathetseretu vuto lanu lopweteka kwambiri," akutero Mentore, "kuwonjezera mwayi wanu wovulala, kusokoneza tulo, kugonjetsa chitetezo cha thupi lanu, ndi zizindikiro zina zambiri ngati simutenga nthawi kuti mupeze bwino." Pamene malingaliro akupita, pali chinthu chonga chinthu chabwino kwambiri.
Momwe Mungaphunzitsire Kawiri pa Tsiku Smart Way
Inde, palibe yemwe akufuna kuti adzidwe odwala kapena ovulala, choncho ngati mukufuna kuchita masewera olimbitsa thupi kawiri patsiku, muyenera kukhala anzeru potsata ndondomeko yanu. Malingana ndi Mentore, awa ndiwo malangizo omwe muyenera kutsatira mukamayambitsa:
- Lolani osachepera mphindi zisanu ndi chimodzi pakati pa ntchito zolimbitsa thupi. Izi zikutanthauza ngati mutatha kumaliza masewera olimbitsa thupi nthawi ya 8 koloko m'mawa, musayambe ntchito yanu yotsatira mpaka 2:00 pm. Ngati mutapanga ntchito yowonjezereka, cholinga chanu chiloleza nthawi yambiri pakati pa magawo.
- Chitani zovuta zowonjezereka m'mbuyomu tsiku, komanso zolimbitsa thupi zochepa panthawi yanu yachiwiri. Izi zimakupangitsani kukhala ndi nthawi yowonjezera ndikuthandizira kupitirizabe kuchira pambuyo poyamba, zovuta, zowonongeka.
- Amagwira ntchito nthawi yayitali pamasana, ndipo ntchito yayifupi patapita nthawi.
- Yambitsani zakudya zowonjezereka ndikusungunula pakati pa ntchito kuti mukonzekere thupi lanu mokwanira pa gawo lachiwiri. Apanso, izi zimathandizira kupeza bwino pakati pa phunziro lililonse.
- Yesetsani kuwonjezera maulendo ang'onoang'ono ogona (tsiku ndi tsiku) mpaka tsiku lanu kuti mupange mpumulo ndi kupumula- kugona ndi kofunika kwambiri kuntchito .
- Yambani pang'ono. Wopambana kwambiri kapena wokonda mpikisano uli, masiku ambiri mumzere mungathe kuchita awiri-masiku; Komabe, "amishonale a sabata la sabata" sayenera kuchita masiku oposa awiri pamagulu angapo, ndikutsatira tsiku lopumula. Pamene thupi lanu likulowerera kuzinthu zatsopano, mukhoza kuwonjezera pang'onopang'ono kuphunzitsira mawu pamodzi ndi masiku awiri ndi masiku.
- Lonjezerani kalori ndi zakudya zowonjezera masiku opumula kuti muthe kuyambiranso, ndipo onetsetsani kuti mumayang'anitsitsa kugona kwanu ndi kugonjetsa nkhawa. Ganizirani kuwonjezeranso mankhwala opatsirana kapena kusinkhasinkha masiku anu ochira.
Mfundo Zophunzitsira Zachiwiri
Chinthu chabwino kawiri-ntchito tsiku ndi tsiku ndikuti palibe "kukula kofanana" komwe aliyense ayenera kutsatira. Chisankho chophatikizira ntchito zambiri zingakhale zophweka ngati kulekanitsa mitundu iwiri ya maphunziro, monga cardio ndi mphamvu mphamvu, osati kuwagwirizanitsa pamodzi kukhala chizolowezi chimodzi. Kapena, ngati mukufuna kuwonjezera maphunziro atsopano pa ndondomeko yanu, koma simungagwirizane ntchito zonsezi mu nthawi yopuma chakudya chamasana, kuwonjezeranso ntchito yachiwiri kumapangitsa kuti mukwaniritse zolinga zambiri. Nawa njira zingapo zoyesa masiku awiri:
- Kuphunzira mwakuya ndikutsatiridwa ndi ntchito yopumula: Ngati muli ndi vuto lakutambasula mukakhala ndi chizoloŵezi chokhazikika, kuonjezeranso gawo loyamba la zolembapo lomwe limagwiritsidwa ntchito poyendetsa ndi kuyendayenda lingakhale njira yabwino. Gawo lanu loyamba lingaphatikizepo zochitika zanu, zolemetsa, kaya ndinu sitimayi yamphamvu, kuchita kwambiri cardio, kapena ntchito yopambana kwambiri. Kenaka patsikulo, mukhoza kuwonjezera kupuma komwe kumakhala kochepa kwambiri, kotchedwa cardio, yoga, kutambasula , kapena kupukusa thovu.
- Kulimbitsa mphamvu ndi cardio: Ngati mukufuna kupanga mphamvu ndi ma cardio pa tsiku lomwelo, koma mumadana nthawi yayitali kuti muchite zonsezi, mungathe kugawaniza ntchito yanu m'magulu awiri osiyana. Yambani m'mawa anu ndi kulimbikitsako ntchito (mwachitsanzo, ngati mumakonda kukweza katundu, chitani mphamvu yanu m'mawa, koma ngati mukuphunzitsa mpikisano, muthamanga kapena njinga yoyamba), yesani kuchita zinthu zosiyana madzulo.
- Kugawana magawo: Pamene mukuphunzitsira mpikisano kapena chochitika chachikulu, kugawaniza maphunziro anu mu magawo awiri osiyana ndi njira yabwino yowonjezera maira kapena kubwereza pamene mukupumitsa thupi lanu pakati pa ntchito. Mwachitsanzo, ngati mukuphunzitsa marathon , mungathe kugawanika makilomita anu muwiri, tsiku lina m'mawa ndi madzulo. Mofananamo, ngati ndiwe wothamanga wamphamvu, mutha kukweza magulu ena a minofu m'mawa, ndi madzulo osiyanasiyana.
Mawu Ochokera
Ngati mwaganiza kupatsa awiri-masiku kupita, chitani njira yanu. Monga momwe Mentore ananenera, musayambe ndi masiku oposa awiri-kawiri tsiku ndi tsiku, ndi kuchepetsa mphamvu yanu kwa masabata angapo musanayambe kuyesa. Zimatengera nthawi kuti mumvetsetse mavuto atsopano, choncho khalani anzeru ndipo dzipatseni nthawi kuti musinthe.
> Zotsatira:
> Tigbe W, Granat M, Sattar N, Lean M. "Nthaŵi yomwe mumakhala nthawi yocheperapo ikugwirizanitsidwa ndi chiuno cha mimba ndi chiopsezo cha mtima." International Journal of Obesity. https://doi.org/10.1038/ijo.2017.30. March 2017.