Ngati mulibe nthawi yopita ku masewera olimbitsa thupi kapena ngati mumadana nawo kupita ku masewera olimbitsa thupi musadandaule. Ndondomeko yanu ya kulemera kwa thupi sikuyenera kuvutika chifukwa chakuti mumasankha bedi pa gulu lachipatala. Pali zochitika zomwe mungachite mukamaonera TV. Mukhoza kutentha makilogalamu 300 kapena kuposerapo panthawi yomwe mumaikonda. Ndipo simukusowa ngakhale zipangizo zamtengo wapatali.
Kuphatikiza pa kuwotcha zopatsa mphamvu, palinso zina zomwe mungapindule mukamachita masewera panthawi yopenya TV. Ngati mumagwira ntchito panthawi yamalonda, simungathe kupita ku khitchini kuti mukasakanize. Ndipo kupanda nthawi yopanda nzeru usiku ndikumathandiza kwambiri kulemera. Choncho gwirani kutali komweko, kambiranani muwonetsero wanu omwe mumawakonda ndikukonzekera kuti muwononge mafuta ena.
1 - Momwe Mungaphunzitsire Pamene Mukuonera TV
Mukamachita masewera olimbitsa thupi mukamawonerera TV, simukusowa nthawi yonse kuti muwotche ndalama zamagala. Ntchitoyi imakhazikitsidwa kuti mutenge kayendetsedwe kanyengo panthawi yamalonda ndi kupumula pamene masewero anu akuyandikira.
Nanga ma calories amawonjezera bwanji? Malinga ndi deta yaposachedwapa ya Nielsen, ma TV ambiri ali ndi mphindi khumi ndi mphindi zisanu ndi zitatu (38) za nthawi yolengeza nthawi iliyonse ya TV. Ngati muwonerera TV kwa maola atatu madzulo ndikuchita masewera olimbitsa thupi pa nthawi iliyonse yamalonda, nthawi yanu yochita masewera imakhala yoposa mphindi 45. Ochita masentimita 150 amawotcha pafupifupi makilogalamu pafupifupi 300 akuchita nthawi zowonongeka. Mudzawonjezera mphamvu, kumanga minofu ndi kusintha kusintha.
Musanayambe kuchita masewero olimbitsa thupi, onetsetsani kuti muli ndi thanzi labwino loti muzigwira ntchito mwakhama. Muyeneranso kuchotsa malo omwe ndi okwanira kuti mutambasule mikono yanu mokwanira ndikupita patsogolo ndi kumbuyo popanda kugunda chirichonse. Inde, mungathe kupanga zochepa zanu kuti mukhale ndi mipando, koma mumatentha makilogalamu ambiri mukamagwiritsa ntchito thupi lanu lonse ndikupanga kuyenda kwanu kwakukulu komanso mwamphamvu.
Ngati muli ndi zilembo ziwiri, muwagwire. Nthawi yoyamba imene mumapanga masewero a TV, muzichita popanda zolemera. Ndiye ngati mukumverera ngati mukusowa vuto linalake, onjezerani zolemera kumaphunziro apamwamba ndi apansi.
2 - Kutentha Kwambiri Kutentha Mafuta
Kuchita masewera olimbitsa thupi kulipira mafuta kumayamba ndi kutentha . Kuwonetsera kwanu pa TV sikuli kosiyana. Koma kutentha kwanu sikuyenera kukhala kolimba. Ndipotu, ngati mwakhala mukugwira ntchito nthawi zambiri thupi lanu likhoza kukonzekera kusuntha. Koma kuti mutsimikizire kuti minofu yanu ili okonzeka, mutenge mphindi zisanu kumayambiriro kwawonetsero lanu kuti muzitha kuyenda mofatsa thupi. Mungathe kuyenda pamalo, kukwera masitepe, kapena kuchita ntchito zonyumba zomwe zimawotcha mafuta owonjezera.
Pamene minofu yanu ili yotentha, thupi lanu liri okonzeka kutentha mafuta ndi makilogalamu.
3 - Zochita Zochepa za Thupi
Kodi mwakonzeka kupanga miyendo yanu ndi thupi lochepa? Pa nthawi yoyamba yamalonda, mutha kusintha mitundu yosiyanasiyana ya malonda. Ntchitoyi idzawongolera ndi kuwonetsa ntchafu zanu, kukulitsa (mphuno), ng'ombe ndi ngakhale abs yanu. Zochita zolimbitsa thupi zidzakweza mtima wanu kutentha kwambiri mafuta ndi ma calories. Yambani kuchita masewera olimbitsa thupi popanda kulemera, kenaka yonjezerani ngati mukuwona kuti mukufunikira vuto lalikulu.
Pa nthawi yoyamba yogulitsa malonda ndikulowera kumtunda (chithunzi), kenaka pitani mmbuyo ndikusintha miyendo. Chitani ichi kwa nthawi yonse ya malonda oyambirira. Zitha kukhala zaka 30 mpaka 60. Panthawi yachiwiri yogulitsa malonda kumbali mmalo mwa kutsogolo. Mudzawona zovuta za mkati ndi kunja kwa ntchafu zikugwira ntchito mwamphamvu. Pamene malonda atsopano abwera, pita kutsogolo m'malo molowera kumbali. Ngati muli ndi malonda oposa atatu pa nthawi yopuma, yambani ndi mndandanda wamakono kutsogolo ndikugwiritsanso ntchito.
Patsiku lililonse la kubwereza, onetsetsani kuti mapewa anu akhale osungunuka pamwamba pa mchiuno mwako kuti zisamve ngati mukutsamira kumbuyo kwa mwendo. Ndipo yesetsani kusunga bondo lamtsogolo pamapazi anu osati m'malo awo.
4 - Zochita Zathupi Zam'mwamba
Kuti mugwire ntchito yamtundu wanu wam'mwamba, mudzachita zosiyana panthawi yopuma. Ganizani kukakamiza ndi kovuta kwambiri? Musadandaule. Pali kusiyana kwakukulu komwe kudzakuthandizani kuti mukhale olimba kwambiri kuti mutha kukwanitsa kupanga mawonekedwe athunthu.
Ngati simunayambe mwambo wopanga thupi, yambani kuchita zokankha zanu pamtambo. Imani pafupi ndi mapazi awiri kutali ndi khoma lolimba ndipo ikani manja anu pakhoma pamtunda. Kenaka gwirani manja anu kuti mubweretse chifuwa chanu pafupi ndi khoma. Ichi ndi kayendetsedwe kake kamene kamasankhidwa. Malizitsani ntchitoyi poyikira thupi lanu kutali ndi khoma. Yesetsani kuchita mobwerezabwereza khumi.
Mukamaliza kukweza khoma, muyenera kumaliza maphunziro anu. Gwiritsani ntchito bedi lanu kapena tebulo lolimba ngati maziko anu, ndiye panizani thupi lanu pansi ndi pansi kuchokera pansi. Onetsetsani kukakamizika kumalimbitsa mapewa ndikuyamba kugwiritsira ntchito minofu ya m'mimba.
Pamene mungathe kuchita zosachepera khumi zokakamizika ndi mawonekedwe abwino, ndiye yesetsani kukankhira pansi (chithunzi pamwambapa). Pogwiritsa ntchito masewera olimbitsa thupi, chitani zosachepera khumi zomwe zimasinthidwa pa nthawi iliyonse yamalonda.
5 - Pezani Abs
Inde, inu mukufuna kuti mukhale opanda zolimba mukamawonerera TV, inunso. Izi zidzakhala mbali yosavuta yawonetserako TV koma osati zosavuta. Kuti mukhale wathanzi, wolimba, wamphamvu abs, mupanga masewera olimbitsa thupi ndi zosiyana pang'ono.
Mukhoza kuchita masewera olimbitsa thupi ndi kulemera kwanu pa manja anu (chithunzi) kapena kupanga mapulogalamu anu kulemera kwanu. Gwira malo popanda kulola chiuno chako kugwa pansi. Pumulani pamene mawonekedwe anu ayamba kusintha.
Popeza kuti malonda ambiri amatha masekondi 30-60, cholinga chanu chokhala ndi ntchito kumakhala ndi malo apulaneti nthawi yonse ya malonda. Poyambirira, mutha kukwanitsa kupanga thabwa kwa masekondi 15. Ndizo zabwino. Ndizochita mwakhama komanso mosasinthasintha, posachedwa mutha kugwiritsa ntchito thabwa lonse la malonda-maminiti atatu kapena kuposa.
Mukufunikira vuto linalake? Yesani kusintha kochepa kwa mapulaneti kuti mugwire ntchito zosiyana pa gawo lanu.
6 - Kutentha Mafuta Ambiri
Malinga ndi kutalika kwawonetsero wanu wa pa TV, mwina mwakhala mukuthawa malonda. Ndizabwino! Mudagwira kale thupi lanu, thupi lanu la pansi, ndi abs yanu. Mudakweza mtima wanu kuti muwotche mafuta ambiri. Ngati muli ndi pulogalamu ina yamalonda pawonetsero yanu, chitani khadi yomweyo pa nthawi imeneyo. Kuthamanga masitepe kapena kuyendayenda m'malo kuti mukhale otanganidwa. Mungathe ngakhale kudumpha chingwe ngati muli ndi malo.
Kutentha makilogalamu 300 pamene mukuwonerera TV, bweretsani izi mowirikiza kawiri. Ambiri a ife timayang'ana ma TV maola awiri usiku uliwonse kotero ziyenera kukhala zophweka kuti timalize ntchitoyi nthawi zina. Kodi ndi zophweka? Ayi. Koma kugwira ntchitoyi kungakhale kotheka? Inde!
7 - Zolemba Pakhomo Powonjezera Mafuta ndi Ma Calories
Monga ndi pulogalamu iliyonse yochita masewera olimbitsa thupi, mudzawona zotsatira mukadzachita masewera olimbitsa thupi kwa milungu iwiri. Ngati mumachita masewera olimbitsa thupi nthawi zonse ndikudya zakudya zabwino, manja anu adzakula kwambiri, mimba yanu idzakhala yolimba kwambiri ndipo miyendo yanu idzayenda bwino ndi dongosolo lino. Mudzayandikira kuti mukwaniritse zolinga zanu zolemetsa.
Ngati mukufuna kusiyana, yesetsani zolemba zosiyana kunyumba usiku wina sabata. Pali zizoloŵezi zosavuta zomwe mungathe kuchita m'chipinda chanu chodyera komanso ntchito zogwiritsa ntchito pa Intaneti zomwe ziri zotsika mtengo kapena zaulere.