Malangizo othandizira kuti muzichita bwino kwambiri ndi kusunga maola sabata iliyonse
Mumathamanga tsiku lililonse ndipo mumatha kugwira ntchito yolimbitsa thupi tsiku ndi tsiku mutatha ntchito. Mukuona kuti mukukankhira mwamphamvu ndikutsatira malangizo onse abwino, nanga bwanji simukuwona kusintha kumene mukukufuna mu thupi lanu?
Uthenga wabwino ndikuti mumangoyenera kuwonjezera zinthu zingapo zofunika, musanayambe komanso mutatha ntchito yanu kuti mupeze zambiri pa gawo lililonse.
10 Zizolowezi Zopeza Zambiri Zomwe Mukugwira Ntchito
Kuchokera pa kusintha kachitidwe kanu kachitetezo kuti muwone zomwe zimalowa m'kamwa mwako, m'munsimu muli njira 10 zomwe mungapezere zambiri kuntchito yomwe mwakhala mukuchita kale.
1. Pitirizani Kuchita Khama Pang'ono ndi Pang'ono
Kaya mukuchita masewera olimbitsa thupi a anaerobic kapena kulemera kwa ntchito yopititsa patsogolo, sungani izi molimbika ndi zochepa. Izi zikutanthawuza 30-45 mphindi zochepetsera zosachepera katatu mlungu uliwonse. Komanso, onetsetsani kuti mutenge tsiku la mpumulo pakati pa ntchito zovuta izi. Kwa ochita maseŵera omwe akuyesera kuti apitirize kukhala ndi thanzi labwino, kawirikawiri maseŵera olimbitsa thupi nthawi zambiri amakhala okwanira kugunda malo okoma pakati pa nthawi yoika pulogalamu ya masewera olimbitsa thupi ndi mapindu ochokera nthawi yanu.
Inde, mukhoza kugwira ntchito molimbika, komanso motalikira, koma kubwereranso kwa ndalama zanu sikungakhale koyenera nthawi. Ngati ndinu wothamanga wa masewera kapena mukugwira ntchito mwakukhoza kwathunthu, malangizowa mwina sangagwire ntchito kwa inu.
Koma ngati ndinu wothamanga wothamanga, amene ali ndi maudindo ena a tsiku ndi tsiku, izi zimakhala zomveka bwino.
2. Pezani Maulendo Ochepa Pa Tsiku Lililonse
Zambiri mwa maphunziro olimbitsa thupi (ntchito zomwe zimapangitsa kuti thupi lanu likhale labwino) zidzachitika panthawi yochepa, yowopsya kwambiri yomwe tatchula pamwambapa. Kotero, nthawi yonseyo mumangofuna kuti musunthire mofulumira.
Kaya mumayendayenda kwambiri m'masiku anu, ntchito ya yard, pitani kuvina, njinga zamakono anu kapena kungoyambira pa desiki pa ola lililonse kuti muzichita maofesi angapo a ofesi, kuyendayenda kotereku kumapititsa patsogolo kuti musunge, wathanzi komanso wabwino. Fufuzani njira zomwe mungamangire kuyenda m'ntchito zanu za tsiku ndi tsiku . Izi siziyenera kukhala zovuta, kuyesayesa thukuta, kungosunthira. Ndizofunikira kwa machitidwe a mtima, mapangidwe, kasamalidwe ka kulemera komanso ngakhale malo anu.
3. Pangani Zakudya Zanu
Ngati mudya zakudya zokwanira zomwe zimakhala ndi masamba ndi mafuta apamwamba komanso mapuloteni, simungasowe chakudya chapadera. Kuchita masewera olimbitsa thupi, makamaka makamaka kuthamanga, monga kulemera kwa thupi kapena kukonza kulemera kwa thupi nthawi zambiri sikungathandize. Monga momwe pulofesa Timoteo Tim Noakes ananenera panthawiyi, "ngati muthamanga kulemera kwanu, chakudya chanu n'cholakwika. Simungathe kulemetsa kulemera kwanu." Choncho m'malo mwake, yeretsani zakudya zanu kuti mukhale ndi thanzi labwino komanso muzichita masewera olimbitsa thupi kuti mukhale ndi thanzi labwino.
4. Nthawi Yanu Kudya
Idye chakudya choyenera bwino pafupi ndi maola awiri musanayambe kuchita masewera ndipo simudzasowa kudandaula za mitsempha ya m'mimba, kutaya mphamvu kapena kupeza chotupa choyamba.
Ngati mupitirizabe kuchita zolimbitsa thupi panthawi ya mphindi 45, mudzakhala ndi mphamvu zochuluka zongopezeka mwa kudya mwachizolowezi-palibe mphamvu yapadera yamagetsi kapena mapuloteni oyenera.
Onetsetsani kuti muzimwa madzi pang'ono musanayambe kugwira ntchito yanu kuti mukhale ndi ludzu ndikubwezeretsanso madzi omwe ataya. Osadandaula za kumwa madzi ochulukirapo mwina, imwani mokwanira kuti muzimitsa ludzu lanu.
5. Pewani Mtundu Wanu Wochita Zochita
Pakapita nthawi mudzasintha ndi zomwe mukuchita. Kotero kuti mupitirize kumanga thupi, muyenera kusakaniza . Siziyenera kukhala zovuta, koma kuwonjezera masewero olimbitsa thupi atsopano kapena malo osiyana-siyana opangira masewera olimbitsa thupi ( masitepe , mapiri, nthawi , mapulogalamu apamwamba, njinga zamoto, bootcamp ) ndi njira yosavuta yowonjezera kayendedwe ka mitundu yosiyanasiyana.
Mtundu uliwonse wa zolemba zolimbitsa thupi udzasokoneza minofu ndi mphamvu zamagetsi zosiyana , ndipo zidzakuthandizani kupeŵa kuvulala kwakukulu pamene mukusunga mtima wanu ndi minofu mwamphamvu.
Ngakhale kupanga mitundu iwiri yovuta yogwirira ntchito sabata iliyonse ingathandize. Mwachitsanzo, mungathe kuchita mwambo wolemetsa wolemba thupi, Lolemba, kuwonetseratu masana pa Lachinayi ndikupita ku kalasi ya bootcamp Loweruka. Njira zabwino zonse zogwiritsira ntchito ntchito zanu zosangalatsa komanso zosiyana. Pakati pa magawowa, mutha kuyenda mosavuta kuyenda, kuyenda, kutambasula kapena yoga.
6. Pezani Kugona Kwambiri
Kodi kugona kwapamwamba kwambiri ndi chiyani? Akugona mokwanira, mozama, komanso kwa nthawi yaitali, kawirikawiri maola 6-8. Ngati mumadzuka nthawi zonse usiku, kapena mukagona pabedi kwa maola musanayambe kugona kapena kukuka m'mawa uliwonse ndikumatopa mukamauka, pali mwayi woti simukupeza kugona kwabwino. Kodi mungatani kuti muzitsimikizira kuti tulo lanu likuthandiza osati kukupwetekani?
Pali malingaliro ambiri a momwe tingapezere kugona bwino , koma zina zafukufuku, ndipo zanga zomwe ndikuchita zimakhudzana ndi kubwereranso ndi chikhalidwe-chomwe chimachokera mu chilengedwe ngati mungathe. Ndipo ngati simungakwanitse, chotsani zipangizo zamadzulo (zowoneka bwino ndi phokoso ndi kunja) ndikudula mowa ndi caffeine kwa pafupifupi sabata imodzi, ndipo khalani ndi nthawi yopuma ndi kugona kwa dzuwa.
Inde, mutha kugona mofulumira kwambiri (ndipo mwinamwake mukudzuka kale), ndipo zingawoneke zosatheka kuchita izi mwatanganidwa kwambiri, mumagetsi, koma yesetsani kwa sabata limodzi ndikuwona ngati mumapeza masoka anu achilengedwe mafilimu akutenga ndikukhala bwino, komanso kugona. Malangizo ena amachitiranso bwino, kotero mukhoza kulembera ndandanda, koma sabata imodzi yokha yobwezera njira ndizokonda kwambiri.
7. Dulani Mowa
Mowa umathamangitsa kwambiri ntchito yanu. Sikuti imangowonjezerapo zakudya zopanda thanzi, zingakupangitseni kukhala okhwima ndi ovuta pa nthawi yochita masewera olimbitsa thupi komanso kusokoneza tulo lanu. Ngati mukuyesera kuti mukhale ndi thanzi labwino, kumwa mowa ndi chimodzi mwa zinthu zoyamba zomwe muyenera kuziganizira kuti muzicheka. Ndipo ngati simukufuna kulidula kwathunthu, bwererani.
Chakumwa chimodzi sichikhoza kuchepetsa kugwira ntchito mwakhama kapena zolimbitsa thupi, koma pewani kuzidwalitsa ndi kupewa kumwa mowa tsiku ndi tsiku ngati mukufuna kukonzekera bwino.
8. Gwiritsani Ntchito Maganizo Anu
Ochita maseŵera ambiri amagwiritsa ntchito matupi awo mosalekeza ndipo saganizira kwambiri thanzi lawo. Kulimbitsa thupi kumaphatikizapo kuphunzira ndi njira zomwe zimathandiza ochita masewera kuchita bwino pamene akulimbikitsidwa , kuti amvetsetse momwe angakhalire omasuka pa mpikisano komanso momwe angapezere mowolowa manja pambuyo pa zolephera ndi zopinga.
Kukhala ndi maganizo abwino ndikofunika kwambiri kuposa othamanga ambiri akuzindikira, choncho kutenga nthawi kuti mudziwe zofunikira za kulingalira, kuyang'ana ndi kupuma kupindulitsa.
9. Chitani Yoga Yochepa
Yoga si fade chabe, ndi yothandiza. Kuphunzira ndi kuchita zofunikira kwambiri za yoga kungathandize wothamanga kuti asamangidwe bwino kapena kusamvetsetsana pamene akupititsa patsogolo kupuma, kuimirira komanso kuyenda. Ndipo pafupifupi mitundu yonse ya yoga idzayendetsa bwino komanso kulumikizana , zomwe zingathandize kusintha mphamvu. Maluso onse opambana kwa wothamanga aliyense.
10. Pitirizani Kusangalala
Eya, zikumveka zosavuta, koma anthu ambiri akuluakulu amakhala ndi nthawi yovuta posangalala. Mukapeza kuti ntchito yanu ndi yovuta, yang'anani mozungulira pang'ono kuti mukhale osangalatsa.