Ndi Nthawi Yothetsa Zifukwa Zanu
Kodi mwatanganidwa kwambiri kuti musamachite masewera olimbitsa thupi Kapena mwinamwake mukuzipeza zosasangalatsa kapena zosokoneza? Ngati ndi choncho, simuli nokha. Kafukufuku akuwonetsa kuti anthu makumi asanu ndi awiri (60%) a ku America sakupeza kuchuluka kwa maseŵera olimbitsa thupi, ndipo akulu oposa 25% sagwira ntchito. Ziwerengero izi zikuwonetsa kuti ambirife sitichita masewera olimbitsa thupi. Ndi chifukwa chotani?
10. Ndimadana Ndizochita Zochita Zolimbitsa Thupi
Kuchita masewera olimbitsa thupi kungaoneke ngati kosatheka, koma kungatheke .
Pafupifupi zolimbitsa thupi zilizonse zimakhala zovuta poyambirira koma, pogwiritsa ntchito mwakhama, thupi lanu limakula ndipo mukhoza kuyamba kulikonda. Sankhani chinachake chomwe chimakhudza umunthu wanu ndi moyo wanu, monga:
- Kulimbitsa thupi - Ngati mumakonda masewera olimbitsa thupi , ambiri amachititsa zinthu zosiyanasiyana ndi zochokera kumalo otsekemera ndi kuwombera mipikisano kumadera ndi kuphunzitsa mphamvu.
- Masewera a Masewera - Masewera monga EA Sports Ogwira ntchito pa Wii kapena Wii Fit Plus ndi okondweretsa pamene mukuchita masewera olimbitsa thupi.
- Zochita Zolimbitsa Thupi - Ambiri opereka chingwe amapereka ExerciseTV, malo omwe amapereka ntchito nthawi iliyonse yomwe mumakonda.
- Mavidiyo Owonetsa Mafilimu - Mukhoza kugwiritsa ntchito nthawi iliyonse ndi mavidiyo mu chipinda chanu chokha. Onani ma sitolo anu a laibulale kapena mavidiyo ogulitsa malo kapena pitani ku Total Fitness DVD za mavidiyo omwe mungathe kuwatumiza pa intaneti.
- Kuchita Zochita Pakhomo - Tayesani ntchitoyi kunyumba kwanu ndi zipangizo zanu kapena kugwiritsa ntchito mabotolo a madzi kapena zikho za mkaka polemera. Gwiritsani ntchito mwakhama ntchito zapakhomo monga masamba akalusi, chisanu chowombera kapena kutentha kuti muwotche kwambiri.
- Mapulogalamu a Fitness - Ngati muli ndi iPhone kapena foni yamakono, mapulogalamu osiyanasiyana olimbitsa thupi angasanduke kukhala wophunzira wanu.
9. Mwayesera Kuchita Zochita Koma Mukupitiriza Kusiya
Nthawi zambiri anthu amasiya kugwira ntchito pazifukwa zosiyanasiyana:
- Kuchita mofulumira kwambiri - Kuchokera pazochita masewera olimbitsa thupi mpaka masiku asanu ndi awiri ku masewera olimbitsa thupi kukuyenera kukusiya iwe utatopa ndi kutenthedwa.
- Kusokonezeka - Ngati simukudziwa kuti mungayambire bwanji, mungasankhe kuchita masewera olimbitsa thupi, mukuganiza ngati mukupeza bwino.
- Kuwongolera - Chopondapira ndi makina ena amapereka ntchito zabwino, koma kuyenda kapena kupita kumalo kungakhale kokalamba . Mungadabwe kuti: Kodi ndiyenera kuchita izi tsiku ndi tsiku kwa moyo wanga wonse?
- Kukhumudwa - Kukhumudwa ndi koyenera pamene iwe uli woyamba, koma uyenera kugwira ntchito. Ngati simungathe kukweza mutu wanu pamtsamiro tsiku lotsatira, simungasangalale kuntchito.
Ngati mukuyesedwa kuti musiye, ndicho chizindikiro chabwino kuti muzisintha zina. Malingaliro ena:
- Gwiritsani ntchito ndi wophunzitsa - Wophunzira wothandizira angapangitse ntchito yoperewera yopanda ntchito kukhala yovuta, yovuta.
- Sakanizani - Yesani mitundu yosiyanasiyana yophunzitsira kuti zinthu zisangalatse, monga maphunziro a dera, kettlebells yophunzitsira .
- Sinthani ntchito yanu - Kusintha nthawi zonse mphamvu zanu ndi cardio ntchito zimapangitsa zinthu kukhala zosangalatsa ndikuthandizani kupewa malo .
- Peŵani kudumpha ntchito yanu - Dzifunseni mafunso ochepa nthawi iliyonse pamene mukuyesedwa kuti musiye kuntchito kwanu.
8. Simungathe Kulemba Gym Membership
Palibe chifukwa choyenera kujowera masewera olimbitsa thupi, koma pali njira zina zotsika mtengo monga YMCA kapena malo ammudzi.
Njira zina zosunga ndalama :
- Kuyenda kapena kuthamanga - Zonse zomwe mukufunikira ndi nsapato zabwino kuti zikhale zosavuta kupeza.
- Gwiritsani zipangizo zamagwiritsidwe ntchito - Gulu lochita masewera olimbitsa thupi lingagwiritsidwe ntchito pa ntchito yapakati, kuphunzitsidwa zolemera , komanso ngakhale ntchito ya cardio. Mafupa nthawi zambiri amatsika mtengo ndipo angagwiritsidwe ntchito kwa thupi lonse.
- Kuchita pakhomo panyumba - Gwiritsani ntchito mavidiyo , kupanga machitidwe anu okha kapena kungoyika nyimbo ndi kusunthira.
- Pezani zothandizira zaulere - Internet ndi malo abwino opangira mapulogalamu ndi mapulogalamu otayirira ndipo laibulale yanu ndi njira yabwino kwambiri yoyesera mavidiyo ochita masewera olimbitsa thupi kapena kupeza mabuku okhudza masewera olimbitsa thupi.
- Yesani kugwiritsa ntchito zipangizo zothandizira - Mukhoza kupeza masewera olimbitsa thupi popanda zipangizo zilizonse, pogwiritsa ntchito thupi lanu.
7. Simukuwona Zosintha M'thupi Lanu
Osati kutaya thupi mwamsanga? Tsoka ilo, ndizoona kwa aliyense. Inu simumayeza kulemera usiku wonse ndipo sizidzabwera mofulumira ngakhale. Mukangoyamba kuchita masewera olimbitsa thupi, perekani nthawi yomwe mukuchita. Zitha kutenga masabata khumi ndi awiri musanayambe kuona kusintha kwakukulu , kotero onetsetsani kuti mwasankha zolinga zowonongeka ndikuganizira kwambiri phindu la masewero olimbitsa thupi. Zimathandizanso kumvetsetsa momwe kulemera kwa thupi kumagwirira ntchito.
6. Simukudziwa Kuchita Zochita
Ichi ndi chifukwa chodziwika, koma sichidzauluka ndi chuma chakudzidzidzi. Yesetsani kugwira ntchito ndi wophunzitsi wanu kapena ntchito imodzi ya mapulogalamu olimbitsa thupi ndi kuchepa kwapafupi pansi pano kuti muyambe:
5. Mukufuna Kuchita Zochita Koma Mukuyenera Kusamalira Ana ndi Banja
Simuyenera kunyalanyaza banja lanu kuti likhale lochita masewera olimbitsa thupi. Kupatula nthawi yochita masewera olimbitsa thupi sikungokupatsani mphamvu zomwe mumasowa panthawi yotanganidwa, imasonyeza ana anu zomwe zimatanthauza kukhala wathanzi. Malingaliro ena:
- Lowani ndi gulu lachipatala lomwe liri ndi malo osungirako zosamalira.
- Chitani masewera olimbitsa thupi pamene ana nap kapena mukudikirira kudya kuti muphike.
- Ngati ali okalamba mokwanira, ana anu ayambe kuchita nawo mwambo wanu ponyamula zolemera zochepa, kuwerengera kubwereza kwanu, kapena kuwatenga nawo pazomwe mukuyenda tsiku ndi tsiku.
- Pezani zinthu zomwe ana angasangalale nazo.
4. Simungawone Kukhalabe Olimbikitsidwa Kuti Pitirizani Kugwira Ntchito
Ngati mwatopa kapena mukupanikizika, n'zovuta kuti mupitirize kugwira ntchito. Komabe, kuyembekezera kuti mukhale ndi chidwi chochita masewera olimbitsa thupi kungathe kubwerera. Chilimbikitso ndi chomwe muyenera kugwira tsiku ndi tsiku:
- Phunzirani chifukwa chake simukulimbikitsidwa kuchita njira zomwe mungakulitsire zolinga zanu.
- Kumbukirani zolinga zanu - Konzani zolinga zowonongeka ndikudzikumbutsa iwo tsiku ndi tsiku.
- Dzipindule nokha - Nthawi iliyonse mukamaliza zolinga, kaya mutsirizira ntchito yanu sabata, kuchepetsa thupi kapena kukhala ndi mphamvu zambiri, dzipindulitseni nokha ndi zomwe mumakonda. Kupaka minofu, masewero olimbitsa thupi, masewera atsopano othamanga kapena usiku wamtendere kuwerenga bukhu lanu lokonda.
- Phunzirani momwe ena akulimbikitsira.
- Pangani kusintha kwa moyo wanu - Kuwongolera kuchiza thupi lanu ndi zolimbitsa thupi komanso zakudya zopatsa thanzi kungakupangitseni kukhala olimbikitsa, ngakhale kuti kulemera kwanu kukuchedwa.
3. MAFUNSO A ZOCHITA!
Simusowa kudzipweteka kuti mupeze zotsatira za masewera olimbitsa thupi. Malangizo ena omwe amachititsa kukhala omasuka:
- Kambiranani ndi izo - Yambani ndi masiku angapo a cardio yochepetsera (ngati kuyenda) ndi mphamvu yopangira mphamvu kuti mupirire chipiriro ndi mphamvu.
- Khalani mu chigawo chachinsinsi cha mtima wanu wachangu - Muyenera kupitiriza kukambirana ngati mukugwira ntchito mopitirira malire .
- Yambani ndi zolemera zanu - Pofika ku kuphunzitsa kulemera, payenera kukhala khama lopangidwa kuchokera pamene minofu ya thupi yofooka imangokulira pamene mukudzikaniza nokha. Mukangoyamba kumene, kulemera kulikonse ndikovuta, choncho yang'anani kwambiri pa mawonekedwe abwino ndikuonjezerani kulemera kwanu mutaphunzira zochitikazo.
- Tengani masiku owonjezera - Ngati muli ovutika kwambiri kapena otopa, pangani masiku ena opumula kuti mulole thupi lanu likhale ndi nthawi yokonzanso ndi kubwezeretsa.
Dziwani zambiri za kugonjetsa mantha anu .
2. Simungathe Kudzipereka Kuumirira Kuchita Zochita Zolimbitsa Thupi
Mukamayang'ana zolimbitsa thupi nthawi yaitali (mwachitsanzo, kuti mumayenera kuchita tsiku ndi tsiku nthawi zonse), zingakhale zodabwitsa. Komabe, simusowa kusintha moyo wanu usiku wonse. Malangizo ena oti mupitirizebe kugwira ntchito yanu:
- Yambani ndi zolinga zing'onozing'ono - N'zosavuta kumamatira ndi kuchita masewera olimbitsa thupi pamene cholinga chanu ndi kuyenda maminiti 10 tsiku lililonse kapena kudzuka msanga kwa yoga yochepa.
- Konzani patsogolo - Konzani zochita zanu ndi kukonzekera iwo pasanapite nthawi kuti musayesedwe kuti muziwadumpha.
- Yesetsani kuchita masewera olimbitsa thupi - Kodi kuchita masewera olimbitsa thupi n'kofunikira kwambiri kwa inu kapena kodi mukungofuna? Kuzindikira zomwe mukufunadi kungakuthandizeni kuti muike patsogolo.
- Pewani kulemera kwa thupi - Zingakhale zophweka kuchita zolimbitsa thupi ngati simukudandaula za kupeza zotsatira.
1. Musakhale ndi Nthawi
Anthu osatetezeka amakhala ndi nthawi yochuluka yokhala ndi nthawi yowonjezera, kotero mutha kutsutsa izi. Pano ndi momwe mungapititsire pulogalamu yotanganidwa:
- Sungani zolimbitsa thupi nthawi yanu.
- Ngati simungapeze mphindi 30 patsiku lanu, pewani magawo 10 kapena 15 mphindi. Kugawanitsa ntchito kumapindulitsa kwambiri ngati ntchito yopitilira .
- Gwiritsani ntchito chinyengo chilichonse m'bukuli kuti mupange zolimbitsa thupi. Imani maminiti angapo mwamsanga ndipo mutenge kuyenda mwamsanga, gwiritsani ntchito mphindi khumi ndi zisanu za ola lanu la masana kuti muyende masitepe ndikuyenda galu kapena kunyamula zolemera pambuyo pa ntchito.
- Sungani kalendala ya ntchito yanu kwa inu mukhoza kuyang'ana patsogolo kwanu ndi kukhalabe olimbikitsa.
- Kumbukirani kuti kuchita masewero olimbitsa thupi kumapangitsa mphamvu. Pamene muli ndi mphamvu zowonjezereka, mutha kuchita zambiri tsiku ndi tsiku.