Pakhala pali zambiri zopangidwa ndi vuto la kulemera kwa America m'zaka zingapo zapitazi ndikukambirana zambiri chifukwa chake ndife olemera kwambiri. Chifukwa chimodzi chodziwikiratu ndi chakuti sitikusunthira mokwanira ndipo ndikutha kukhulupilira, ndikuganizira kuti nthawi yayitali ndimayika nthawi yanji. Ena akhoza kutitcha ife aulesi, koma ndikudabwa ngati kufotokozerako ndi kosavuta. Ndiponsotu, ena mwa anthu omwe amapindula ndi opatsa omwe ndikuwadziwa ndi anthu omwe sachita masewera olimbitsa thupi nthawi zonse.
Sindimawaitana kuti ndi aulesi, koma ndikuwongolera kuti ndi chimodzi mwa zinthu zomwe akunena okha.
Kodi Ndili Aulesi?
Ngakhale ndikudziwa kuti enafe ndife aulesi nthawi zina, ndikukhulupirira kuti chifukwa chimodzi chomwe sitichita masewera olimbitsa thupi siulesi, koma timakhala ndi mantha pochita masewera olimbitsa thupi. Kuchita mwakuthupi kungakhale koopsa ngati simunachite nthawi yaitali, ndipo kwa anthu ena, kusuntha thupi mpaka kufika pamtima, kupuma kwambiri, ndi kutukuta kwambiri kungaoneke ngati nkhumba zouluka.
Kotero, mukuwopa chiyani? Mukhoza kuyesa mafunso anga atsopano, Kodi Mukuchita Zochita Zolimbitsa Thupi? ndi kupyola mndandanda pansipa kuti muwone ngati chirichonse chikulira belu. Ngati ndi choncho, mungapeze njira zothetsera mantha anu ochita masewera olimbitsa thupi:
1. Kuopa Kuvulazidwa
Ngati simunagwiritse ntchito kwambiri, simungathe kusiyanitsa pakati pa vuto labwino lomwe mumamva chifukwa chochita nthawi yoyamba (mwachitsanzo, kutentha kwa minofu kapena kupuma kwambiri) ndi ululu.
Ndipotu, woyamba amatha kumva tinthu tambiri tomwe timapanga, timamva ngati chirichonse chikukoka, kuvula kapena kupunthwa.
Mkhalidwe Wosintha . Ndizosapeweka kuti mudzamva chinachake pamene mukuchita masewera olimbitsa thupi, koma ndikofunika kupatukana ululu weniweni kuchokera ku zowawa. Ngati mukudandaula, werengani izi mndandanda wa zizindikiro zowonetsera kuti musamachite masewera olimbitsa thupi ndikudziwe momwe mumamvera mukamapuma.
Mukhozanso kuchita zinthu zing'onozing'ono kuti muchepetse chiopsezo chanu chovulaza:
- Pezani nsapato zolondola . Kuvala nsapato zomwe munagula zaka 10 zapitazo mwina sizingaliro komanso zingayambitse mavuto osiyanasiyana. Gwiritsani ntchito nsapato zabwino kuti mupatse thupi lanu chithandizo.
- Phunzirani mawonekedwe abwino . Ngati mukukweza zolemera, njira yoyamba kudzipweteka ndiyokutukulira kulemera kwambiri komanso / kapena kugwiritsa ntchito mawonekedwe oipa / masewera olimbitsa thupi pamene mukuchita masewera olimbitsa thupi. Ngati simukudziwa kuchita masewera olimbitsa thupi, pempherani wophunzira wanu , pitani ku Workout Center kuti mupeze ntchito zowonjezera ndi zofotokozera / zojambula za masewera olimbitsa thupi, kapena kuti mupange masewera olimbitsa thupi kuti akuwonetseni momwe makina amagwirira ntchito ndi kukupatsani zofunikira.
- Khalani otenthetsa musanayambe ntchito yanu . Ngakhale mutha kuona anthu akutambasula asanayambe kugwira ntchito, lingaliro langa pazimenezo ndiloyamba. Ndibwino kuti mupange kutentha kwambiri. Ngati mukuyenda, yambani kuyenda mofulumira. Ngati muthamanga, yambani kuyenda mwamsanga. Ngati mukukweza zolemera, chitani choyamba cha cardio kapena yesetsani kuchita masewera olimbitsa thupi. Kulowera muchitetezo chanu popanda kutenthetsa kumatha kuvulaza ndi kupweteka.
- Gwiritsani ntchito msinkhu wanu wa thupi . Kuvulala kwambiri kumachitika mukamachita zambiri, posachedwa. Yambani ndi pulojekiti yowunika ndikuyendetsa njira yopita kuntchito yowonjezereka mukakhala wamphamvu. Mwachitsanzo, ngati mutha kuyenda kwa mphindi khumi, yambani pamenepo ndikuonjezerani nthawi yanu sabata iliyonse.
2. Kuopa Kuwoneka ngati Wotchuka .
Ndagwera pamtunda. Ndawona anthu ena akugwa pamtunda. Ndaona anthu akuyenda pamakwerero, akugwetsa mapazi awo okha ndi kuwononga ma CD awo mwadzidzidzi akuwakwapula m'chipinda. Chilichonse chitha kuchitika mukamachita masewera olimbitsa thupi, makamaka mukatenga anthu ambiri otukumuka ndikuwayika pamodzi ndi makina omwe ali ndi mbali zozungulira. N'zotheka kuti mumve ngati chithunzithunzi pamene simungathe kudziwa momwe makina amagwirira ntchito kapena sadziwa ngati mukuchita zolimbitsa molondola.
Mkhalidwe Wosintha . Ngati mutasiya makina, ponyani zolemera kapena kuchita zina zomwe zimakupangitsani kuti mufunse pansi pa sitimayi ndikufa, pali njira imodzi yokha pano: kuseka ... pokhapokha mutadzipweteka nokha ndipo muyenera kufuula thandizo.
Ngati simungathe kudziwa momwe mungagwiritsire ntchito makina, musachite mantha kupempha thandizo. Palibe mmodzi wa ife wobadwira amene amadziwa kugwiritsa ntchito makina ndi zolemera ... tonsefe tiyenera kuyamba kwinakwake. Funsani munthu wochita masewero olimbitsa thupi kapena wophunzitsira kuti awathandize kapena pemphani wina kuchita masewera olimbitsa thupi (pamene akukhala pakati pa maselo). Anthu ambiri amasangalala kuthandiza.
3. Kuopa Kupweteka .
Nthawi zonse ndimadana ndi ululu ndipo ndasiya njira yanga kuti ndipewe momwe ndingathere. Izi ndi zoona kwa anthu ambiri, chifukwa chake ena amapewa kuchita masewero olimbitsa thupi, kuwopa kuti palibe kanthu koma kupwetekedwa kwa iwo.
Mkhalidwe Wosintha . Bwerezani pambuyo panga: Kuchita Zochita Sichiyenera Kuvulaza. Tsopano, pamene ndikulankhula zopweteka, ndikukamba za PAIN, sindikunena za kusintha kwa thupi lanu pamene likuyamba kuyenda mofulumira kuposa nthawi zonse (mwachitsanzo, kuwonjezereka kwa kupuma, kutukuta ndi mtima).
Kuchita masewera olimbitsa thupi sayenera kukhala opweteka ndipo, ngati ziri choncho, muyenera kuchepetsa kapena kusiya. Ngati simungapume panthawi yopuma, mumagwira ntchito molimbika (pokhapokha mutapanga maphunziro mwadala).
Ngati mukukumana ndi zozizwitsa, kutsogolo kumbali kapena zotsatira zina zomwe zimayambitsa kuyambitsa masewera olimbitsa thupi (onani kuvulala ndi zizindikiro kuti muthe kudziwa zomwe zikuchitika), mungafunikire kuima, kusamalira vutoli ndikuyambiranso mawa.
Ndi zachilendo kumva mawonekedwe ena pamene thupi lanu limasintha kuti lizichita masewera olimbitsa thupi. Pamene mukukweza zolemera, ndi zachilendo kumva pang'ono kuyaka minofu yanu.
Pamene mukukhala olimba, muzolowera kuyankhidwa kwa thupi lanu ndikutha kudziteteza nokha ndi zolemera zazikulu. Ngati mumamva kupwetekedwa mtima m'magulu, kupyola minofu kapena mitsempha kapena china chilichonse chimene sichimveka bwino, ndi pamene muima ndikuwona dokotala ngati zikuwoneka kuti sizchiritsidwa.
4. Kuopa Kutupa .
Sindikukuuzeni kangati kasitomala wandifunsa kuti thukuta ndikutani. Ndapanganso makasitomala kupepesa chifukwa cha thukuta, kupereka zifukwa zogwiritsa ntchito thukuta ("Man, kodi mumatentha kuno kapena chiyani?") Ndipo mwadzidzidzi ndikuyesera kuchotsa thukuta popanda kuzindikira.
Ndikulumbirira thukuta ndipo sindinadandaule kwambiri, koma ndikudziwa kuti anthu ena amanjenjemera ndi momwe amachitira thukuta ndipo anthu ena amapewa kuchita zolimbitsa thupi chifukwa cha izo.
Mkhalidwe Wosintha . Palibenso 'zachizolowezi' zokhudzana ndi thukuta. Kutupa ndi njira ya thupi lanu loziziritsa ndipo enafe timalumpha kuposa ena.
Ngati mukuda nkhawa ndi thukuta ndi / kapena fungo la thupi, pali zofunikira zomwe mungachite monga kuvala zovala za thukuta (kotero thukuta limasiya thupi lanu momasuka) ndikupewa zakudya (adyo, anyezi, ndi mowa, mwachitsanzo ) zomwe zingachititse kuti fungo likhale lolimba.
5. Kuopa Kulephera .
Ine ndikutsimikiza ine sindikusowa kuti ndizifotokoza izo, chabwino? Ambiri a ife timakhala oopa kulephera ndipo, tikafika pa zochita masewera olimbitsa thupi, kulephera kungathe kuchitika m'njira zambiri-kulephera kuchepetsa thupi, kupititsa kuntchito, kusunga pulogalamu yochita masewera olimbitsa thupi, kuchita zabwino , ndi zina zotero.
Mkhalidwe Wosintha . Njira yosavuta yothetsera manthawa ndi kukhazikitsa cholinga chomwe mukudziwa kuti mungathe kuchipeza. Ndizosangalatsa kukhala ndi zolinga za nthawi yaitali, koma pakali pano, muyenera kuchita zomwe mungathe kuchita. Ngati mutayika mpiringidzo kwambiri, mumadzipanganso kuti mutha kulephera ndipo zingakhale zifukwa zomveka zokasiya.
Nthawi iliyonse mukamachita chinachake kuchokera kumalo anu otonthoza, mumakhala pangozi. Koma, kuchitapo kanthu pangozi kungakhale kupambana komwe muyenera kukupitirani.
Phunzirani zambiri za njira yoyenera kuti musalephere kuchita masewero olimbitsa thupi ndikuzindikiritseni ngati mukuchita zolimbitsa thupi . Ngati muli, ndizofunika kuzidziwa ndi kuzigwira ntchito.
Mukufuna kudziwa zambiri za mantha anu? Tengani mafunso, Kodi Mukuchita Zochita Zolimbitsa Thupi? ndipo gwiritsani ntchito mantha anu olimbitsa thupi.