1 - Zokuthandizani Kuchita Zochita Zolimbitsa Thupi
Kodi mwaika cholinga chanu kuti muchepetse? Ngati ndi choncho, mungakhale wokonzeka kuyambitsa zakudya ndi kuchita masewero olimbitsa thupi kuti muthetse kulemera. Pambuyo pa zonse, ndicho chimene kuwonongeka kwa akatswiri amalangiza, chabwino?
Osati kwenikweni. Ndipotu, ngati mutayamba kudya ndi kuchita masewero olimbitsa thupi panthawi imodzimodzi, mungathe kudziyika mosalephera. M'malo mwake, gwiritsani ntchito malangizo abwino kuti mukhazikitse pulogalamu yowononga kulemera. Ndi njira imeneyi, mumatha kuona zotsatira zowonongeka kwenikweni zomwe zimatha.
2 - Musamadzipangitse Pamene Mukuyamba Zakudya
Mukayamba kudya zakudya, musamachite masewera olimbitsa thupi. Eya, inu mwamva izo molondola. Mukhoza kudumpha masewera olimbitsa thupi kwa masabata angapo oyamba pulogalamu yanu yolemetsa. Chifukwa chiyani? Pali zifukwa ziwiri.
Choyamba, kudula zakudya kumayambitsa kutopa - makamaka pamene mumasintha zakudya zanu poyamba. Mukhoza kugwiritsa ntchito njira zachilengedwe kuti mupititse patsogolo mphamvu zanu, komabe mungakhale otopa kwambiri kuti musayese kuchita masewera olimbitsa thupi.
Ndipo chachiwiri, kumayambiriro kwa dongosolo lanu lolemera, muyenera kuganizira kwambiri za zakudya. Ngakhale kuti zakudya ndi zolimbitsa thupi n'zofunika kwambiri pamene mukufuna kulemera, zakudya zimakhala zofunikira kwambiri. Ngati mwaika mphamvu yanu yonse kudya zakudya zowonongeka, zokhudzana ndi kalori kumayambiriro kwa pulogalamu yanu yolemetsa, mumadzikonzekera kuti muwone zotsatira mwamsanga. Ndipo zotsatira zake zolemetsa zidzakuthandizani kukulimbikitsani pamene mukuwonjezera zovuta za masewera olimbitsa thupi m'masabata apambuyo. Choncho onetsetsani kuti mukudya zakudya zoyenera kumayambiriro kwa zakudya zanu ndi kusiya zolimbitsa thupi.
3 - Kuwonjezera Ntchito Yopanda Ntchito
Ngakhale kuti muyenera kukhala osamala za masewera olimbitsa thupi pamene mukuyamba kudya, simukufuna kukhala waulesi. Khalani wotanganidwa ndi NEAT, kapena zosachita zochitika masewera a thermogenesis . Ndiye NEAT ndi chiyani? Ndizochitika zonse zomwe mumachita tsiku lonse zomwe sizingatheke kuwerengera ngati zolimbitsa thupi. Mukhoza kuyenda galu, kutengera masitepe ku ofesi yanu, kunyamula kunyumba kuchokera ku sitolo, kapena kuyenda pang'ono panthawi yopuma khofi kuti muwotche mafuta okhuta. Njira imodzi yosavuta yoyeza NTHAWI YANU YOTSATIRA ndikuwerengera masitepe anu a tsiku ndi tsiku ndi pedometer kapena ntchito yowunikira . Yambani poyesera kufika masitepe 10,000 patsiku. Kenaka yonjezerani cholinga chanu kwa 15,000 kapena 20,000 pamene mukukhala oyenerera.
4 - Tumizani Ntchito Zovuta
Mukakhala ndi ndondomeko yoyenera kudya, malo anu amphamvu asinthira zakudya zanu zatsopano, ndipo mwaphunzira kuonjezera nthawi YOPHUNZITSIRA, ndi nthawi yowonjezera pulogalamu yochita masewera olimbitsa thupi. Pulogalamu yabwino yogwiritsira ntchito masewero olimbitsa thupi idzakuthandizani kuti muwotchere kwambiri ma calories, kufulumizitsa ndondomeko ya kulemera kwa thupi ndi kusintha moyo wa moyo. Koma ndibwino kuyamba pang'onopang'ono. Choncho pewani ntchito yowonjezereka ndikuyamba ndi pulojekiti yosavuta .
Zochita zolimbitsa thupi zimapereka ubwino wambiri wolemetsa wolemera. Choyamba, zimathandiza kulimbikitsa chidaliro chanu - makamaka ngati mwatsopano kuchita masewera olimbitsa thupi kapena ngati mukuyamba pulogalamu mutatha nthawi. Ndondomeko yosavuta idzakonzekeretsanso minofu yanu kuti ikhale yochita masewera olimbitsa thupi, kuthandizira kupeŵa kuvulazidwa ndipo zidzakuthandizani kuti mukhale ndi chizoloŵezi chochita masewera olimbitsa thupi chomwe mungakhale nacho pa moyo wanu.
5 - Pokhapokha Momwe Mungagwiritsire Ntchito Zochitika Padzikoli
Ndiye kodi ntchito yabwino kwambiri yothetsera kulemera kwake ndi yotani? Ndiyo yomwe mumachita nthawi zonse. Kotero mungathe kudumpha mafashoni okwera mtengo, okonda kuchita masewero olimbitsa thupi ndikuchita chilichonse chomwe mungachite, malinga ngati mumazichita nthawi zonse.
Inde, pali ntchito zomwe zimawotcha mafuta ambiri . Mudzapeza kuti kugwira ntchito mwamphamvu kumapereka mafuta abwino kwambiri panthawi yomwe mutha kuchita. Koma ntchitoyi imapereka zowoneka bwino pamene mukuzichita nthawi zonse. Ngati mumasankha kuwonjezera machitidwe apamwamba, monga kupota, bootcamp, kapena machitidwe a P90X, chitani mosamala. Gwiritsani ntchito njira zowonongeka pamasiku omwe mutha kuwathandiza kuti thupi lanu ndi ubongo wanu ukhale ndi mwayi wobwezeretsa ndi kumanganso.
6 - Kugwira ntchito mwakhama kwa Zotsatira Zabwino
Zosiyanasiyana ndi zonunkhira za moyo - ngakhale pa masewera olimbitsa thupi. Kotero pamene mukumverera ngati thupi lanu likugwera mu chidziwitso ndipo simukupeza zotsatira zolemetsa zomwe mukufuna, ndiyo nthawi yosakaniza zinthu ndikuyesa pulogalamu yatsopano.
Ochita masewera olimbitsa thupi samachita nawo masewero olimbitsa thupi tsiku ndi tsiku. Amamaliza ntchito yogwiritsa ntchito ziwalo zosiyanasiyana za thupi masiku osiyana. Zochita izi zimaphatikizapo kuchita masewera olimbitsa thupi, kuphunzitsa mphamvu, ndi kusintha kwa ntchito yophunzitsira panthawi yawo kuti thupi lawo likhale logwira ntchito. Amayesanso mitundu yosiyanasiyana yogwiritsira ntchito ntchito kuti asasunthike.
Kuti mugwiritse ntchito pulogalamu yanu yochita masewera olimbitsa thupi, yesani mitundu yosiyanasiyana ya masewera olimbitsa thupi nthawi zambiri. Ngati mukufuna kuthamanga, perekani kuyesa. Ngati nthawi zambiri mumakweza zolemera kapena kuyenda, phunzirani momwe mungagwirire ntchito. Mudzapeza kuti mukasintha ntchito yanu, mumasintha thupi lanu.
7 - Minofu Imalimbitsa Metabolism
Olemera ambiri omwe amatha kuvutika maganizo amakufotokozerani momwe mungathere zopatsa mphamvu ndi mtima - kapena ntchito zozizira. Kuwotchera ndi kujambula kofiira, kuyendayenda kungakhale kogwiritsira ntchito pochita masewera olimbitsa thupi komanso makina okwera mmwamba. Koma minofu imathandizanso. Choncho ndikofunika kukweza zolemera pafupifupi 2-3 pa sabata.
Nanga ndizomwe zili zotani pokhudzana ndi minofu? Ikulemera kwambiri, koma imatenthetsanso makilogalamu ambiri tsiku lonse. Choncho mumalimbitsa thupi lanu mukamapanga minofu. Ndipo minofu yoonda imapanga thupi lolimba kwambiri. Ngati mukufuna kuyang'ana zovala zabwino zomwe mumazikonda, mudzafika kumeneko mofulumira ngati mutakhala nthawi yaitali mumanga minofu.
(Zokuthandizani: Kumbukirani kuti simukusowa kupita ku chipinda cholemera kuti mumange mphamvu. Ndipotu ena mwa machitidwe olimbitsa mphamvu kwambiri amagwiritsa ntchito kulemera kwa thupi okha .)
8 - Kuchita Zochita Zolimbitsa Thupi Kumalimbitsa thanzi labwino
Ngakhale kuti zakudya zimakhala zofunika kwambiri pulogalamu yanu yowonongeka, yesetsani kuchita masewera olimbitsa thupi kwa nthawi yaitali . Akatswiri amalangiza kuti mutenge pafupifupi 250 mphindi pa sabata kuti mukhale wolemera. Kodi izi zikuwopsyeza? Sizitha kukhala ngati mutakhazikitsa pulogalamu yanu moyenera ndipo pang'onopang'ono kuonjezera masewera olimbitsa mlungu ndi mlungu.
Kumbukirani, kuchita masewero olimbitsa thupi n'kofunika kuti ukhale wolemera, koma ndifunikanso kukhala ndi moyo wautali komanso ukalamba. Ngati mumakhalabe achangu mukamakalamba, mumakhalabe wathanzi komanso wathanzi. Choncho gwiritsani ntchito nthawi ndi mphamvu kuti mukhale ndi chizoloŵezi chochita masewera olimbitsa thupi chomwe mungathe kumamatira.