1 - Zolakwitsa Zotsitsimula Zomwe Zidzatha
Kodi mumatani mukachita masewera olimbitsa thupi? Ngati muli ngati ine, nthawi zambiri mumapita kunyumba ndikugona pabedi. Kapena ngati mukuchita masewera m'mawa, mumasamba, musinthe ndikupita kukagwira ntchito. Kodi zizoloŵezizi zimveka bwino? Ngati ndi choncho, mwina zikutanthauza kuti mukupanga zolakwa zazikulu zotsitsimula pambuyo pa ntchito.
Chizoloŵezi chokhala ndi chizoloŵezi chogwira ntchito chofunikira ndichofunikira kuti thupi likhale labwino. Ndipo ngati mukuyesera kuti muchepetse thupi, mwambo wanu wopita kuntchito ungapangitse kapena kuswa bwino pulogalamu yanu. Kotero kuti phindu langa ndi phindu la owerenga anga, ndimasokoneza zolakwa zisanu zokhudzana ndi ntchito zowonongeka. Izi ndi zinthu zomwe timaiwala kuchita - kapena kuchita zolakwika - zomwe zimapangitsa kuti ntchito zathu zogwirira ntchito zisapindule.
2 - Idyani (Monga Inu Simunaphunzitsire)
Zakudya zolemba masewera olimbitsa thupi ndi zofunika kuti thupi lanu likhale loyenera komanso labwino. Choncho muyenera kudziwa zomwe mungadye mukatha kuchita masewera olimbitsa thupi. Akatswiri ambiri amalimbikitsa kuti mutenge zakudya zamagetsi ndi mapuloteni kuti mutengenso zakudya zamtunduwu zomwe zinatayika panthawi yopuma komanso kuthandiza kuthandizira.
Koma ambiri a ife timatani? Timagwiritsa ntchito masewera olimbitsa thupi ngati choyenera kudya zakudya zolakwika. Ngati mukuyesera kuti muchepetse kulemera kwa thupi, kusamalidwa kamodzi kumeneku kumatha kuthetsa ntchito yovuta yomwe munachita pochita masewera olimbitsa thupi. Ndipo simungathe kulemera.
Ngati cholinga chanu ndi cholemetsa, chinsinsi chothandizira kuti mupitirize kudya zakudya ndi kudya monga simunayambe kuchita. Inde, muyenera kutulutsa bwino bwino . Koma simuyenera kudya kwambiri chifukwa munagwira ntchito mwakhama. Kumbukirani chakudya chanu chodyera ndipo muziphatikizapo makilogalamu ochokera kumalo anu ogwiritsira ntchito patsiku lanu pulogalamu yanu ya calorie tsikuli.
3 - Kutambasula (Monga Kuti Simukukhala Ndi Pomwe Mukupita)
Ngati muli wophunzitsira, muzisiya kutambasula mpaka kumapeto kwa ntchito yanu. Mwanjira imeneyi, minofu yanu ndi yofunda komanso yosavuta kusintha maphunziro ndi osavuta komanso omasuka. Koma ambiri a ife timatani? Timadutsa gawo lotambasula la ntchito yathu ndikugunda.
Kutambasula kumapeto kwa ntchitoyi ndikofunika kuti muzikhala ndi thanzi labwino, minofu yathanzi ndikupewa kuvulala. Ngati mukuyesera kuchepetsa kulemera kwa kulemera kwa thupi kuli ndi phindu lalikulu kwambiri - monga kuchepetsa kupanikizika ndi kugona bwino.
Ngakhale sindikufuna kuti ndikulimbikitseni kusunthira gawo lanu lachizoloŵezi kuyambira pachiyambi, mukuganiza kuti mutambasula ngati mulibe bwino kupita. Izi zikutanthauza kuti mumapereka gawo lolimba la maola khumi ndi awiri mphambu khumi ndi zisanu (15-15) . Konzani gawo ili la chizoloŵezi chanu chochita masewera monga momwe mumakonzekera ntchito yanu ndi cardio yanu. Ndizofunika kwambiri.
4 - Mpumulo (Monga Inu Muli Ndi Anthati M'matumbo Anu)
Izi ndi zolakwika zokhudzana ndi zovuta zomwe ndimapanga nthawi zambiri ... ndipo ndikupangitsani kuti muchite. Mukachita masewera olimbitsa thupi, mumayang'ana nthawi yowonongeka - pabedi, pampando kapena pabedi. Kumveka bwino? Ndi kulakwitsa kwakukulu!
Kupuma kwa ntchito kumapeto ndi kupumula n'kofunikira. Minofu yanu imasowa nthawi yokonzanso ndipo thupi lanu limafuna nthawi kuti mupumule. Koma muyenera kukhala otanganidwa mu gawo ili pazifukwa ziwiri. Choyamba, ngati mupitiriza kuchita zosavuta , ziwalo zanu zimakhala zowonjezereka komanso zamtundu. Ndipo chachiwiri, mumapitiriza kuyatsa makilogalamu ambiri kupyolera mu NEAT.
Ngati mukuyesera kuchepa thupi, chiwerengero cha ma calories omwe mumayaka kuchokera ku NEAT (osati zochita masewera olimbitsa thupi thermogenesis) chingapangitse kapena kupweteka kupambana kwanu. Chiwerengerocho chidzasiyana kuchokera kwa munthu wina, koma ngati mutakhala pafoni mungathe kutentha makilogalamu ambiri masana ndipo mwinamwake mochulukira kuposa momwe munachitira panthawi yopuma.
Nanga mumakhala bwanji otanganidwa pamene thupi lanu likufuna kupumula? Njira imodzi ndiyo kuvala kuti mukhale achangu . Khulupirirani kapena ayi, zosankha zanu zimakhudza kwambiri momwe mumasunthira tsiku lililonse. Ndimakonda kuvala zida zothandizira nditatha ntchito. Akatswiri ambiri amati amachira mofulumira komanso amapindulitsa kwambiri anthu omwe akuyesera kuchepetsa thupi.
5 - lembani (monga momwe muli ndi wodwalayo)
Ndiye kodi kumvetsera kwanu kumakupangitsani inu kumverera bwanji?
Khulupirirani kapena ayi, kulembetsa malingaliro anu pokhudzana ndi ntchito yanu kungakuthandizeni kumamatira pulogalamu yanu nthawi yaitali. Magazini yolimbikitsira ntchito imakukumbutsani za kupita patsogolo kwanu ndi zomwe munachita. Zimathandizanso kuti muwone ngati muli ndi vuto lolemetsa kapena kutsiriza magawo anu.
Kotero ndibwino kuti mutenge mphindi zingapo mutatha kuchita masewera olimbitsa thupi kuti muwerenge zolemba zingapo za momwe munamvera mukamapuma. Phatikizani zambiri zokhudza:
- Zimene mwachita (kutalika kwa masewera olimbitsa thupi, masewera olimbitsa thupi)
- Momwe munamvera mutayamba
- Kodi mumamva bwanji mukamagwira ntchito molimbika?
- Momwe mumamvera tsopano kuti mwatha
- Zina mwazinthu zomwe zakhala zikukukhudzani (kuvutika maganizo, kugwirizana, ndi zina zotero)
Ngati muli ndi makina opanga masewera olimbitsa thupi, sungani mu thumba lanu lochita masewero olimbitsa thupi kuti mulembe zolemba mwamsanga mutatha kukonzekera. Ndimagwiritsa ntchito Polar M400 yanga kuti ndiyese ntchito yanga - ndi imodzi mwa zinthu zozizira kwambiri podutsa. Pulogalamuyi imakulolani kuti musankhe nkhope yosasinthika kuti muwonetseke zomwe mumakhala nazo posangulutsa.
6 - Pulani (Monga Inu Mulimbikira Okhala Ndi Moyo)
Chida chofunika kwambiri chotsitsimutsa chotsatira? Cholembera ... kapena foni yamakono, kapena kalendala kapena chida chilichonse chomwe mumagwiritsa ntchito kukhazikitsa misonkhano ndi zochitika zofunika kwambiri. Mukamaliza ntchito yanu, muyenera kukonzekera gawo lanu lotsatira ngati kuti ndilofunika kwambiri pazomwe mumachita. Mwanjira imeneyo, mungatsimikize kuti zidzatha.
Inde, simukufuna kupanga ndondomeko yochita masewera olimbitsa omwe mwangoyamba kuchita. Zolinga zabwino kwambiri zothandizira kupanga ntchito zimaphatikizapo mitundu yosiyanasiyana ya ntchito, nthawi yosiyana ndi mitundu yosiyanasiyana ya maphunziro. Ndi nzeru kuti mukhale ndi ndondomeko ya mlungu ndi mlungu kuti mutsimikizire kuti mutha kuchita masewero olimbitsa thupi . Koma pamene mutsirizitsa ntchito yanu, yambiranani ndondomekoyi kapena musamalize zomwe mukudziŵa kuti ntchito yotsatirayi ndi yani pa mapulani.