Ubwino Wokweza Zolemera za Akazi

Chifukwa Chimene Akazi Amafunikira Kuphunzitsidwa Mphamvu Nthawi Zonse

Kukula ndi kusunga minofu yokwanira ndi imodzi mwa njira zabwino kwambiri zowonjezera mafuta ndi thupi lanu, makamaka pamene mukulamba. Kukaniza masewera olimbitsa thupi monga kukweza zolemera ndi njira yabwino yopangira minofu. Komabe, chiwerengero cha amai omwe amatha kutenga nawo mbali pa zochitika zovomerezeka kapena zolimbitsa thupi zolimbitsa thupi ndizochepa kwambiri.

Azimayi omwe amagwiritsa ntchito masewerawa amathera nthawi zambiri pochita masewera olimbitsa thupi. Ziribe zifukwa zanu zopewera zolemera, ngati ndinu mkazi, pano pali zifukwa 10 zomwe mukufunira kuti mumvetsetse bwino mphamvu.

Ngati simukufuna kupita ku masewera olimbitsa thupi, mutha kukonza bwino kwambiri pakhomo ndi zipangizo zamakono monga kuphatikiza kapena kettlebells.

1. Mudzakhala Wolimba Kwambiri
   Kuwonjezera mphamvu zanu kudzakuchititsani kuti mukhale osadalira kwambiri ena kuti akuthandizeni pamoyo wanu wa tsiku ndi tsiku. Ntchito zapakhomo zidzakhala zosavuta, kukweza ana, kugula, ndi kuchapa sikudzakukankhirani ku max. Ngati mphamvu yanu yowonjezereka ikuwonjezeka, ntchito za tsiku ndi tsiku komanso zochita zolimbitsa thupi sizidzakhala zovuta kwambiri. Kafukufuku amatsiriza kuti ngakhale kulemera kochepa kuphunzitsidwa kungapangitse mphamvu ya mayi kukhala ndi 30 mpaka 50 peresenti. Kafukufuku akuwonetsanso kuti amayi akhoza kulimbitsa mphamvu zawo mofanana ndi amuna.

1. Mudzachotsa Mafuta Athu
   Maphunziro omwe adachitika ndi Wayne Westcott, Ph.D., ochokera ku South Shore YMCA ku Quincy, Massachusetts, adapeza kuti mkazi wamba amene amatha kuphunzitsa awiri kapena katatu pa sabata kwa miyezi iwiri adzalandira mapaundi awiri ndipo adzataya mapaundi 3.5 mafuta. Pamene minofu yanu yowonjezereka imapangitsa kuti mupumitse thupi lanu, ndipo mumatentha makilogalamu ambiri tsiku lonse.

1. Mudzapeza Mphamvu Popanda Nkhumba
   Mosiyana ndi amuna, amayi samapezako kukula kwa maphunziro amphamvu, chifukwa poyerekeza ndi abambo, amai amakhala ndi mahomoni oposa 10 mpaka 30 omwe amachititsa kuti thupi liziyenda bwino . Inu, komabe, mutha kukhala ndi minofu ndi tanthauzo. Iyi ndi bonasi.
2. Mumachepetsa Vuto Lanu la Kutsekula kwa Mitsempha
   Kulemera kwa kulemera kungapangitse mafupa a msinkhu wambiri (komanso kupititsa patsogolo mafupa). Izi, kuphatikizapo zakudya zokwanira za calcium, zimatha kukhala chitetezo chabwino kwambiri cha amayi pa matenda a mitsempha.
3. Mudzachita Zinthu Zothandiza Kuti Muzisangalala .
   Maphunziro olimbitsa thupi amachititsa kuti akatswiri a masewera apange masewera olimbitsa thupi koma onse othamanga kwambiri. Ophunzira galimoto angathe kuwonjezera mphamvu zawo zoyendetsa galimoto. Achinyamata oyendetsa njinga amatha kupitiriza nthawi yaitali ndi kutopa pang'ono. Skiers amapanga njira ndi kuchepetsa kuvulala. Maseŵera aliwonse omwe mumasewera nawo, kuphunzitsidwa mphamvu kwakhala kukuthandizira kuti ntchitoyi ikhale yabwino komanso kuchepetsa chiopsezo chovulaza .
4. Mudzachepetsa Kuopsa Kwa Kuvulala, Ululu Womwe Mumabwerera Kumbuyo, ndi Matenda a Arthritis
   Maphunziro olimbitsa thupi samangomanga minofu yamphamvu koma amamanganso ziphuphu zowonjezereka ndikuwonjezera bata. Izi zimakhala zolimbikitsana pamalumikizi komanso zimathandiza kupewa kuvulaza. Kulimbitsa minofu ya msana kungathandize kuthetsa kapena kuchepetsa kupweteka kwa msana. Kulemera kwa maphunziro kungachepetse ululu wa osteoarthritis ndi kulimbikitsa ziwalo.

1. Mudzachepetsa Kuopsa Kwambiri kwa Matenda a Mtima
   Kulemera kwa thupi kungapangitse thanzi la mtima kukhala ndi thanzi labwino m'njira zingapo, kuphatikizapo kuchepetsa kupatsa mafuta kwa "LDL" ("bad"), kuwonjezera cholesterol cha HDL ("chabwino") ndi kuchepetsa kuthamanga kwa magazi. Pamene zochitika za mtima zimaphatikizidwa, zotsatirazi zimapindulitsa.
2. Mudzachepetsa Nthenda Yanu ya Shuga
   Kulemera kwa thupi kungapangitse momwe thupi limayendera shuga, zomwe zingachepetse chiopsezo cha shuga. Matenda a shuga akuluakulu ndi vuto lalikulu kwa amayi ndi abambo.
3. Sichidzatha Posachedwa Kuti Tipindule
   Azimayi omwe ali ndi zaka za m'ma 70 ndi makumi asanu ndi awiri apanga mphamvu zowonjezereka mwa kuphunzitsa kulemera ndi kusonyeza kuti kusintha kwa mphamvu kumatheka pa msinkhu uliwonse. Komabe, onani kuti mphunzitsi wophunzitsa mphamvu ayenera kuyang'anira okalamba.

1. Mudzawongolera Maganizo Anu Komanso Kulimbana ndi Kuvutika Maganizo
   Azimayi amene amachititsa sitima zambiri zimalankhula kuti zimakhala ndi chidaliro komanso zimatha chifukwa cha pulogalamu yawo, zonse zofunika pakulimbana ndi kuvutika maganizo.

> Zotsatira:

> Seguin RA, Epping JN, Buchner DM, Bloch R, Nelson ME. Kukula mwamphamvu . CDC.

> Westcott WL, Winett RA, Annesi JJ, Wojcik JR, Anderson ES, Madden PJ. Kufotokozera Zochitika Zathupi: Kugwiritsa ntchito Mapulogalamu a ACSM a Mtundu wa Zochita, Kuthamanga, ndi Nthawi Yake Pafupipafupi 3 Maulendo Ophunzitsa. Dokotala ndi Sportsmedicine . 2009; 37 (2): 51-58. do: 10.3810 / psm.2009.06.1709.