Kutsata pulogalamu yochita masewera olimbitsa thupi sikophweka, ngakhale pa zochitika zolimbitsa thupi kwambiri. Ngakhale ndondomeko zabwino zowonongeka zimawonongeka ndi moyo: Ntchito, banja, matenda, masiku osapsa tsitsi ... ena a iwo amayembekezera, ambiri a iwo ayi. Sitingathe kulamulira chirichonse, koma nthawi zina timachita zovuta kuposa momwe tiyenera kukhalira, kuika zopinga zathu panjira popanda kuzizindikira.
Ngati muli ndi vuto kumamatira kuntchito yanu, pakhoza kukhala chinachake chimene mungachitepo. M'munsimu muli zifukwa zambiri zomwe simungathe kuchita pulojekitiyi komanso zomwe mungachite.
1. Ntchito Yanu Ndi Yovuta Kwambiri
Kaya mwatenga nthawi yayitali kapena mwakhala zaka zambiri, mukhoza kulakwitsa ambiri a ife: Kuganiza kuti muli bwino kuposa inu kapena kuti mukhale bwino kuposa inu. Izi zimatitsogolera kuchita mofulumira kwambiri kusiyana ndi kuchepetsa kuntchito kwanu . M'malo mwake:
- Inu mumayesera kuti mupange nthawi yotayika. Mukazindikira kuti mwakhala mutalika nthawi yaitali bwanji kuchokera pamene mwakhala mukugwira ntchito komanso kuchuluka kwa kulemera kwanu, mutha kudzipereka nokha masiku asanu ndi awiri kuti thupi lanu lisakonzekere .
- Mukuchita ntchito yomwe mumakonda kuchita ... zaka 20 zapitazo. Cholakwika china chimene timapanga ndi kubwerera ku ntchito zomwe tapanga zaka zambiri, ndikuganiza kuti, "Ndinali wokondwa kwambiri pamene ndimayendetsa makilomita 10 patsiku / masewera olimbitsa thupi kwa maola awiri molunjika / ndikuchita masewera a Ironman ... Ndikuyenera kuchita izo kachiwiri ! " Mwamwayi, simungathe kupitiriza kapena, moipa, kumatha kuvulazidwa. Mukuiwala kuti zomwe munachita m'mbuyomu sizingagwirizane ndi moyo wanu wamakono nthawi zonse. Muli ndi thupi losiyana, ndandanda, mphamvu ndi zolinga tsopano.
- Mumayesa kukakamiza thupi lanu kuti likhale loyendera pa lamulo. Nthawi zina timakakamiza matupi athu kuti agwirizane ndi 'malamulo' ochita masewera olimbitsa thupi komanso kulemera kwa thupi (ola limodzi tsiku, masiku ambiri a sabata) ndikuyembekeza kutaya thupi. Chotsatira? Thupi lopweteka , lotola lomwe silingathe kupezeka pa ntchito yako.
Yothetsera: Yambani Kumene Thupi Lanu Ali Pano
Yambani ntchito yanu kuchokera kumene inu muli tsopano, osati kumene inu munalipo kapena kumene mukufuna. Ndizovuta kuchita zimenezo pamene mukufuna zotsatira zofulumira, koma simungapeze zotsatira ngati simungathe kuchita chilichonse. Musanapite kunja, ganizirani njira yabwino kwambiri yobwereranso kumbuyo :
- Yambani Zovuta: Ngati zakhala zoposa masabata khumi ndi awiri kuchokera pamene mwatumikira, mwataya mtima ndi mphamvu zanu zambiri . Kupeza nthawi yowongolera pang'onopang'ono kukuthandizani kupeŵa kuvulaza ndikupangitsa kuti ntchito yanu ikhale yosavuta kumamatira. Yambani ndi pulogalamu yosavuta, mwachitsanzo, masiku atatu a cardio yocheperapo kwa mphindi 20-30 ndi masiku 1-2 a maphunziro amphamvu , kuwonjezera mphamvu (mafupipafupi, kuika, zolemera, etc.) pamene thupi lanu limakula. Zambiri zokhudzana ndi kuchita masewera olimbitsa thupi .
- Sinthani : Ngati mukubwerera kuntchito yapitayi ndipo mwakhala oposa masabata angapo, bwererani. Gwiritsani ntchito gawo limodzi la zochitika zonse ndikugwiritsa ntchito kuchepa, mwachitsanzo. Kapena, ngati mutakhala ora la cardio, bweretsani kwa mphindi 20-30 ndipo mukhale ndi mphamvu yochepa kwa masabata angapo oyambirira. Pang'onopang'ono gwiritsani ntchito kumene mwakhala patapita milungu, osati masiku.
- Mvetserani ku thupi lanu: Ngati mukumva ululu waukulu (wokhalapo kuposa masiku angapo), mudzadziwa kuti mumadutsa. Zisoni zina ndizoyenera kuyembekezera, koma ngati simungathe kudzuka pabedi kapena kutsuka tsitsi lanu popanda kupweteka, pangani masiku awiri otsala ndikukonzerani maganizo anu kuti musinthe ntchito yanu pogwiritsa ntchito malangizo omwe ali pamwambawa.
2. Ndondomeko Yanu Yogwirira Ntchito Sitiyenera Kukhala ndi Moyo Wanu
Malangizo a zolembera amatiuza kuti, kuti tipewe kulemera, tiyenera kugwiritsa ntchito masiku ambiri a sabata kwa pafupi ola limodzi. Vuto ndi lakuti, ambirife tilibe nthawi, chikhalidwe, kapena mphamvu kwa ora tsiku lililonse. Chotsatira? Timatha kusuta kugwira ntchito m'malo mochita zomwe tingathe panthawi yomwe tili nayo, poganiza kuti kugwira ntchito mwachifupi ndikutaya nthawi.
Yothetsera: Pangani Pulogalamu Yopanga Ntchito Yodalirika
Musanayambe chizoloŵezi, dzifunseni mafunso awiri ofunika:
- Ndikhoza kuchita masewera angati masiku angapo? Mlungu uliwonse ndi wosiyana. Masabata ena, mudzakhala ndi nthawi yambiri ndi mphamvu ndi ena, simungatero. Patula nthawi mlungu uliwonse kuti muyambe ntchito yanu, posankha masiku omwe muli osachepera 90% kuti mutha kuchita masewera olimbitsa thupi.
- Ndiyenera kuchita nthawi yochuluka bwanji? Izi zikuphatikizapo nthawi yofunikira kuti:
- Konzani - Izi nthawi zambiri zimayamba usiku usanayambe kuchita masewero olimbitsa thupi, kukonzekera ntchito yanu, ndi zina zotero.
- Kukonzekera-Kulimbana ndi inu nokha pa kuchita masewera olimbitsa thupi, kuvala, kusungunuka, kudya , kuyendetsa gym, ndi zina zotero.
- Ntchito - Izi zimaphatikizapo kutenthetsa, kuyesetsa, kuzizira, ndi kutambasula
- Kulemba-Kugwira Ntchito - Kudzithamangira kumbuyo, kusamba, kuvala, kuyendetsa galimoto, ndi zina zotero.
Chofunikira ndicho kudziwa nthawi yomwe muli nayo (osati kuchuluka kwa momwe mumafunira kapena kuyembekezera kukhala nako) ndikuyeneranso ntchito yanu nthawi imeneyo, m'malo moyesera kupanga nthawi yambiri yogwirira ntchito. Simukusowa ola limodzi kuti mupeze zovuta. Machitidwe abwino akhoza kupanga ngakhale maminiti khumi kuwerengera:
- 10 Mphindi Timesaver Workouts
- Zomwe Muyenera Kuchita Ngati Mulibe Nthawi Yophunzitsa Zochita
- Ndondomeko Yopangira Machitidwe
3. Simukukonda Ntchito Zanu
Pali zifukwa zambiri zomwe timadana nazo masewera olimbitsa thupi , koma mbali ya kugonjetsa zomwe zimaphatikizapo kusintha maganizo anu pazochita zolimbitsa thupi ndikupeza ntchito zomwe mumakonda. Nthawi zambiri timayesa mapulogalamu othandizira kuti tipewe kulemera popanda kulingalira za umunthu wathu komanso zomwe timakonda. Simusowa kuyamba pulogalamu yokha chifukwa chakuti bwenzi lanu lataya mapaundi 25 pamene akuphunzitsa marathon kapena kupita kolasi chifukwa chakuti mwamuna kapena mkazi wanu amaganiza kuti ndi chinthu chofunika kwambiri chifukwa cha mkate wochepa. Muyenera kupeza zomwe mumakonda komanso, nthawi zina, zomwe zimatenga kuyesera pang'ono.
Zothetsera: Pezani Zochita Zochita Kapena Zomwe Mukusangalala nazo
- Ngati mukufuna mpikisano : Yesani maphunziro apamwamba kwambiri , maphunziro a mpikisano, kapena chinachake monga P90X
- Ngati mumasokonezeka mosavuta : Yesani machitidwe ozunguza bwalo kapena bootcamp kapena mwinamwake zokondweretsa monga Zumba
- Ngati simukukonda kuchita masewero olimbitsa thupi : Yesani tennis, basketball, kapena masewera ena kapena ntchito zapakhomo kuti mupeze zochita zambiri. Kuthamanga ndi kutsika masitepe pamene mukugwira ntchito zapakhomo, onjezerani masewera ndi mapapo pamene mukugwira ntchito m'munda, kapena mutenge bwalo ndi mphamvu pang'ono
- Ngati muli ochita masewera olimbitsa thupi : Yesani magulu olimbitsa thupi, kuyenda kapena kukwera mpira, kapena kupeza bwenzi lomaliza.
- Ngati simukudziwa choti muchite : Gwiritsani ntchito wophunzitsa kapena kugwiritsira ntchito mavidiyo ochita masewera olimbitsa thupi omwe amakupangitsani ntchito zosiyanasiyana. Lingaliro lina? Chitani chirichonse! Tengani maulendo, pushups ena, musunthire ... izo zonse zimawerengedwa.
4. Muli mu ululu
Ndikovuta kokwaniritsa ntchito za tsiku ndi tsiku pamene mukuvutika, koma kuganiza kuti kuwonjezera zochita masewera olimbitsa thupi kungakhale kovuta kupirira. Kaya zimakhala zowawa , zovulaza , kupweteka kwa m'mbuyo, matenda a nyamakazi, kapena kupwetekedwa mutu, mwina mungaope kuchita masewera olimbitsa thupi, mukudandaula kuti mukumva ululu kapena kupangitsa zinthu kuipiraipira. Musagwiritse ntchito kupweteka nthawi ya masewera olimbitsa thupi, koma kuchita masewera olimbitsa thupi kungathandize kwambiri zikhalidwe zina, ndipo kwa ena, pali njira zopitilira kusuntha, ngakhale kuti mukuyenera kulenga.
Yothetsera: Onaninso katswiri ndi kuphunzira momwe mungagwirire ntchito ndi kuzungulira ululu wanu
- Onani dokotala : Ndikudabwa kwambiri ndi angati omwe ndimakhala nawo makasitomala akuyenda movutikira, momwemo, sanaganizire kupita kwa dokotala. Nthawi zambiri timaganiza kuti palibe chomwe dokotala angatichitire ndipo, kwa zina, zikhoza kukhala choncho. Komabe, kupezetsa matenda kungakufotokozereni njira yoyenera kuti muchiritse vuto lanu kapena kupeza njira yogwirira ntchito. Ngati mumadziwa kuti kusuntha ndi machitidwe omwe mungapewe ndi omwe angakuthandizeni, mukhoza kumanga kayendetsedwe ka kayendedwe kotetezeka komwe kangakuthandizeni kuti mukhale otanganidwa.
- Musagwiritse ntchito kupweteka : Ngati dokotala wanu sanakuuzeni kuti musanyalanyaze, musapitirize kuchita chinachake chimene chikukupweteka kapena chikuipitsa. Zowawa zopweteka m'magulu, kutupa, kupweteka kwa minofu kapena kupweteka kumene kumaposa kuchita zochitika zolimbitsa thupi ndi zizindikiro zowonetsera kuti chinachake chalakwika. Nthawi zambiri timapitirira, tikuganiza kuti zidzatha, koma kuchita zomwe zingathe kupangitsa kuti zinthu ziipire. Pa ululu uliwonse wokayikira, imani zomwe mukuchita ndikuyesa chinthu china kapena kupuma tsiku kuti muone momwe zinthu zimamvera.
- Pezani njira yothetsera ululu : Ambiri a ife tingapeze njira yochita masewera olimbitsa thupi, ngakhale ndi kuvulala kapena chikhalidwe. Taganizirani kugwira ntchito ndi wophunzitsira wodziwa bwino kapena wodwalayo kuti akuthandizeni kupeza njira zochiritsira zovulazira pamene mukukhalabe ndi mawonekedwe. Zidazi zingathandizenso:
- Yesetsani Kuvulaza Thupi Lathu
- Zochita Zowawa Zachikazi
- Yesetsani Kubwezera Kwambiri Kumbuyo
- Zosankha Zochita Zochita za Arthritis
- Nthawi Yomwe Muyenera Kuonana ndi Dotolo Kuti Muthamangitse Mvula
5. Simukudziwa momwe mungakhazikitsire ntchito yolimbitsa thupi yopita kuntchito
Kupeza malire ndi chinthu chomwe tonsefe timayesetsa, koma nthawi zonse zochita zathu sizikuwonetsa izi. Chizoloŵezi chabwino sichikutanthauza kuyenerera mu Big Three ( cardio , kuphunzitsa mphamvu , ndi kutambasula ); kumatanthauzanso kusinthanitsa ntchito yanu ndi ndondomeko yanu, mlingo wa mphamvu ndi thupi lanu. Nthawi zambiri timayang'ana mapulogalamu athu ochita masewera olimbitsa thupi ngati kuti tikhoza kuchita zomwezo mlungu uliwonse, koma sizinali choncho nthawi zonse. Mukayesa kukakamiza ndondomeko yomwe simungakwanitse kuyang'anira, mukhoza kuthetsa kusiya kuchita masewero olimbitsa thupi, kumverera ngati kulephera.
Yankho: Yesetsani Kulipira Kwambiri
- Ganizirani kuchuluka kwa ntchito yanu : Pali kugogomezera kwambiri ntchito zamagulu ndi zochitika masiku ano, zomwe zimakhala zotentha kwambiri ma calories ndi kuchepa. Zambiri za izo, zitha kuchititsa kuti abwererenso, kuvulazidwa ndi kupsinjika mtima, zinthu zonse zomwe zimapangitsa kuti asiye. Kuphunzitsa pamtanda ndi zochitika zina komanso kukhala ndi ntchito zosiyana siyana (mwachitsanzo, ntchito ziwiri zolimbikira komanso zitatu zolimbitsa sabata iliyonse) zidzakuthandizani kugwiritsa ntchito njira zosiyana siyana zamagetsi ndikulola thupi lanu, ndi malingaliro anu, kuti abwerere.
- Kuchita masewera olimbitsa thupi ndi moyo wanu wonse : Ndizoganiza zabwino kuti tiganizire kuti tikhoza kugwira ntchito mofanana nthawi zonse, koma nthawi zina sitingathe. Galuyo akudwala, mumatha kuzizira, bwana wanu amatha ... zinthu izi zidzachitika. M'malo mochotsa ntchito yanu yonse, onani momwe mungagwiritsire ntchito masewera olimbitsa thupi (mwachitsanzo, kuyenda kochepa kapena zochitika paofesi ), ngakhale simungathe kutsatira dongosolo lanu loyambirira.
- Kulimbitsa thupi ndi thupi lanu : Chinthu china choyenera kuganizira ndi thupi lanu. Mutha kuyamba kuyambitsa maphunziro opangira mphamvu zowononga, koma onani zowonjezera muzitsulo imodzi kapena kuti mapewa anu amamveketsa nthawi iliyonse mukasuntha mkono wanu mwanjira inayake. Kapena mungafunike kuchita masewera olimbitsa thupi, komatu kuti chiuno chanu chikhale chopweteka kwambiri kuyambira tsiku lotsatira. Khalani osinthasintha ndipo ganizirani zomwe thupi lanu likufunikira, osati zomwe maganizo anu akukuuzani kuti muchite. Tsiku lopumula lowonjezera, nthawi yambiri yogwiritsidwa ntchito yochepetsera kapena yowala ingakhale yokwanira kuti musasunthike popanda kuigwiritsa ntchito.
Chifungulo cha kulemera kwa thupi ndi kukulitsa thupi ndikumagwirizana ndi ntchito yanu ndikusunga mtundu wina wa ntchito ziribe kanthu. Pambuyo pake, nthawi zonse mukaleka kuchita masewera olimbitsa thupi, mumataya zonse zomwe mumapindula. Kukhala ndi ntchito zomwe zimagwirizanitsa zonse thupi lanu ndi malingaliro anu, komanso zomwe zikuchitika pamoyo wanu, zingakuthandizeni kuti musiye kusinthasintha kochita masewera olimbitsa thupi, koma kuti muyambirenso. Kuganizira kwambiri zomwe mukufunikira, m'malo molimbikira kulemera kolemetsa, kungakuthandizeni kuti mukhale ndi pulogalamu yochita bwino.