Mapeto a chilimwe amatha kuwoneka ngati nthawi yamvetsa chisoni ya chaka, koma pali chinachake chokhudza mpweya wozizira, umene umapuma moyo watsopano muzoloŵezi wamba, makamaka pazochita zolimbitsa thupi.
1 - Pindulani ndi Ntchito Zapamwamba
Popanda kutentha ndi chinyezi, kutuluka kunja kumakhala kosavuta, ndipo patapita nthawi yotentha, ambirife takhala okonzeka kubwerera kuzinthu zolimbitsa thupi. Kugwa kwa nyengo, kumadera ambiri, kumapereka zina mwazochita zabwino kunja kwa chaka chonse.
Ndi ana omwe amabwerera ku sukulu ndi maholide panjira, zingakhale zovuta kuti mupeze nthawi yochita masewera olimbitsa thupi , makamaka ngati mulibe masana ambiri. Chovuta, komabe, chiri pamtima pa kukhalabe woyenera, makamaka ndi masiku ambiri a nyengo yozizira.
Kuyamba tsopano kungakuthandizeni kuti mupange mphindi yokwanira kuti muzitha kudutsa nyengo zakudza popanda kulemera. Yesani kugwidwa kwakukulu uku kugwidwa kuti mukhale woyenera.
Kuyenda
Kuyenda ndi njira yosavuta yochitira kunja ndi njira yabwino yowonjezera kuyenda tsiku lonse. Ndi nyengo yoziziritsa, simuyenera kudandaula za thukuta, kotero kuti zingakhale zosavuta kugwira ntchito tsiku lonse.
Zonse zomwe mukuzisowa ndi nsapato zabwino zoyendayenda , mwinamwake, kugwa kwa nyengo kuti mukhale otentha, owuma ndi otetezedwa. Chinsinsi choti chikhale chosangalatsa ndikuchipanga tsiku ndi tsiku:
- Pangani chizolowezi kuyenda tsiku ndi tsiku mukafika kunyumba kuchokera kuntchito kapena usiku mutatha kudya.
- Imani maminiti 10 mwamsanga ndipo yambani tsiku lanu ndikuyenda mozungulira. Gwiritsani ntchito nthawi kuti muganizire zomwe mukufuna kuti mukwaniritse ndikupangitsani inu kulemba.
- Konzani zochitika zomwe zimaphatikizapo kuyenda - Kukhetsa apulo, kusaka nkhumba yabwino kapena kusangalala ndi maonekedwe okongola ndi ena Omwe Akuyenda Kwambiri .
- Pitani kukagwira ntchito maminiti angapo mwamsanga ndipo mutenge mapepala angapo ozungulira malo oyimitsa magalimoto.
Kuthamanga
Kugwa ndi nthawi yabwino yopita - Kuzizira, osati ziphuphu, ndizowona malingaliro okongola. Kuphatikizanso, kuyendayenda kumayaka mega-calories pamene mumakwera pamwamba ndipo mumagwira bwino miyendo.
Zifukwa zochepa chabe zowonjezera kuyenda pakhomopo:
- Zimagwira ntchito zambiri zolimbitsa thupi: Sikuti mumangowonjezera minofu yanu ndi kukwera, mumakulitsa mtima wanu kupirira. Kuyenda kapena kuyendayenda kumatengera mtima wanu, kukuthandizani kutentha makilogalamu ndikukhala oyenera.
- Zimagwira ntchito minofu yambiri: Kuyenda pansi ndi pansi ngakhale zochepa zazing'ono zimaphatikizapo kugwedeza, quads, hamstrings, calves, pachimake ndi mapazi.
- Zimakutulutsani kunja: Ngati muli ngati anthu ambiri, mumathera nthawi yambiri mukugwira ntchito. Kuyenda koyenda kumakulolani kuti mubwererenso ku chilengedwe, tsitsani mutu wanu ndikukumbukira kuti pali dziko kunja.
- Kuyenda masewera olimbitsa thupi ndizochita masewera olimbitsa thupi: Sikuti kungogwa mwakuyenda bwino, ngati mutachita nthawi yoyenera mukhoza kuona mitundu yosiyanasiyana yomwe masamba amasintha.
Ngati muli pamalo okongola, fufuzani nyanja zazing'ono, nkhalango zamatabwa kapena njanji zamagalimoto zomwe zimakulolani kuchoka ku moyo wa mumzinda ndikusangalala kwambiri. Mukhozanso kufufuza Njira 10 Zogwera Zoyenda Zapamwamba.
Ngati muthamanga, mudzafuna kutsimikiza kuti muli ndi zipangizo zoyenera monga mabotolo oyendayenda, ndi njira yosungira madzi .
Kuthamanga
Kupitiliza ntchito zowonongeka zakunja zikuyenda.
Kugwa ndi nthawi yabwino kwambiri ya chaka chokhala kunja. Sizitenthe, sichizizira komanso kuyang'ana masamba amasintha mitundu nthawi iliyonse imene mumatuluka panja mukhoza kupanga gawo lililonse lokhazikika.
Chinsinsi chenicheni chopangitsa kugwa kumakhala bwino ndi kuvala mu zigawo kotero kuti usatenthe kapena kuzizira. Ena? Kuonetsetsa kuti anthu akukhoza kukuwonani ngati mukuyenda mumdima mwa kuvala magetsi oyang'ana .
Onani zotsatirazi zogwira ntchito zogwira ntchito 30-Minute kuti muyambe.
2 - Kubwereranso ku zojambulajambula
Nthawi imene nyengo imasintha iffy, kupita ku masewera olimbitsa thupi kungakuthandizeni kukhalabe ndi zochitika zanu, makamaka ngati mumagwira ntchito zosiyanasiyana.
Kuti mupindule kwambiri nthawi yanu yochita masewera olimbitsa thupi, musangopanga makina omwewo nthawi iliyonse mukapita, koma gwiritsani ntchito masewera olimbitsa thupi omwe mukuyenera kupereka :
- Kusambira: Kusambira ndi ntchito yaikulu kwambiri komanso yopambana thupi lonse lathunthu.
- Masewera olimbitsa thupi: Pali mphamvu zomwe mumasonkhanitsa kuchokera kwa anthu ena mukamaphunzira mukalasi kuti nthawi zambiri simukugwira ntchito nokha.
- Gwiritsani munthu wophunzitsa: Kugwa ndi nthawi yabwino kwambiri yolemba pulojekiti ndikupanga ntchito yanu yoyenera kuyambira tsiku limodzi.
- Kuchita nawo ntchito ndi bwenzi lanu: Ngati mumawopa kapena simukukonda kugwira ntchito nokha, funsani mnzanu kuti mugwire nawo ntchito. Kudziwa kuti muyenera kuwonetsa kudzakulimbikitsani.
- Zisangalatseni: Ngati mumakonda kugwiritsa ntchito makina ena a cardio, mukhoza kusintha nthawi ndi maphunziro , yomwe ndi njira yabwino yotentha makilogalamu ndikupanga mawonekedwe. Mutha kuyesa zambiri mwa kusakaniza ndi kugwirizanitsa makina osiyanasiyana a cardio, monga mu Cardio Medley Workout .
Kuchita Zizolowezi Zanu Zochita
Kupanga thupi labwino kumakhudzana ndi kukula (mwa zina), kotero ngati ndinu woyamba, yambani ndi masiku atatu ochita masewera olimbitsa thupi sabata.
Chitani zambiri ngati mungathe, koma nthawi zonse yambani kumene mukukhala osati kumene mukufuna. Kuthandizani thupi lanu ndi malingaliro anu mu nthawi yanu yatsopano yochepetsera zovuta kuti muwonongeke ndikuwonjezerapo pamene mutha kukhazikika. Pano pali chitsanzo cha Pulogalamu yakukupatsani chidziwitso cha momwe mungayambire:
Tsiku 1 : Mphindi 20 wophunzitsika, mphindi 20 Mphamvu Yonse ya Thupi ndikutambasula
Tsiku 2 : 30-45 Mphindi Cardio Medley Workout
Tsiku 3 : Mphindi 20 yophunzitsidwa bwino, Mphindi 20 Mphamvu Yonse ya Thupi ndikutambasula
3 - Khalani Oyenera Pakhomo
Simukuyenera kupita ku masewera olimbitsa thupi kuti mubwererenso kuthupi. Kugwira ntchito pakhomo kungakhale kothandiza kwambiri, makamaka ngati simukupenga za masewera olimbitsa thupi kapena muli ndi bajeti.
Kugwira ntchito panyumba kuli ndi ubwino wambiri kuphatikizapo:
- Zosangalatsa: Simukuyenera kunyamula thumba kapena galimoto kulikonse.
- Kukhazikika: Kukhala ndi masewera olimbitsa thupi kumatanthauza kuti mungathe kuchita masewera olimbitsa thupi nthawi iliyonse.
- Zosiyanasiyana: Ngakhale kuti simungathe kupeza makina onse masewero olimbitsa thupi, muli ndi njira zosiyanasiyana zochitira masewera olimbitsa thupi. Mavidiyo ogwiritsira ntchito, mapulogalamu olimbitsa thupi pa foni yamakono kapena piritsi kapena kupanga zolemba zanu.
- Chosavuta pa chikwama: Zonse zomwe mukufunikira kuti muchite bwino ndi thupi lanu. Pamene mukuyenda kuchokera kumayendedwe a thupi, mungagule zipangizo zotsika mtengo monga magulu otsutsana kapena osakaniza.
Chinthu chimodzi choyenera kukumbukira ndi chakuti kugwira ntchito panyumba kumafuna kudziletsa. Nthawi zonse pali chinachake chimene chiyenera kuchitidwa - Ntchito, kuchapa, kubweza ngongole ... N'zosavuta kuti icho chikhale chifukwa chopumula ntchito yanu.
Ndi lingaliro lothandiza kupanga chizolowezi chomwe mungagwirizane ndi kugwira ntchito nthawi imodzimodzi tsiku ndi tsiku komanso kukhala ndi zosiyana pazochitika zanu.
4 - Yesani Chinanso Chatsopano
Chilimwe nthawi zambiri chimatipeza kuti ndife amishonale a sabata lathunthu - tikupita kukwera njinga zamaseŵera, kusewera masewera komanso kutuluka nthawi zonse ndikukhala otanganidwa kwambiri.
Pamene tigwa, ambiri a ife timapita kumalo ochita masewero olimbitsa thupi kapena kubweretsa ntchito zathu m'nyumba ndi zomwe zingathe kutsogolera kukhumudwa ndi kupsa mtima. Mmalo mopita ku chizoloŵezi chozoloŵera chokhalira pansi, ino ndi nthawi yabwino kuyesa chinthu chosiyana kwambiri.
Tai Chi
Chidziwitso chosinkhasinkha, Tai Chi ndi ntchito yopepuka, yamadzimadzi yomwe imathandiza kuti mukhale oyenera komanso olimbitsa mtima pamene mukusungunuka ndi kugwirizana ndi thupi lanu.
Tai Chi ndi ntchito yabwino kwambiri yochita usiku wozizira kuti ikuthandizeni kukhalabe olimba. Ikhoza kukuthandizani kuti mukhale ndi moyo, mukhale ndi moyo wabwino komanso mukhale ndi thanzi labwino.
Ndili ndi vuto la kubwerera kuntchito ndi kusukulu, Tai Chi ndiwopseza nkhawa kwambiri.
Yoga
Yoga ndi mtundu wina wa kusinkhasinkha kusinkhasinkha komwe kumalimbikitsa kusagwirizana, kusinthasintha ndi maganizo otonthoza / kugwirizana kwa thupi. Malinga ndi mtundu umene mumasankha, yoga ikhoza kukhala yosangalatsa kapena ingakhale yovuta, nthawi zina zonse ziwiri.
Mukupeza studio yoga yapafupi pafupi ndi inu, yesani ma app kapena mavidiyo a yoga , kapena muziyika pamodzi zochitika zanu.
Zolemba Ntchito
Kuchita masewera olimbitsa thupi komwe kumagwirizana ndi kulingalira, kugwirizana, ndi mphamvu zazikulu mwa kuphatikiza zochita zosiyana zomwe zimayenda mwazomwe zikuyenda komanso zomwe zimalekanitsa ndi kugwira ntchito zovuta; Zitsanzo zodziwika bwino ndizo Physique 57 , Njira ya Bar, Pure Barre, ndi Pop Physique.
CrossFit
Ngati mukufunadi kuyesa malire anu, yesani chinachake monga CrossFit. Kuchita masewero kotereku kunaphatikizapo maphunziro apamwamba kwambiri, kuchita masewera olimbitsa thupi ndi katundu wolemetsa kwambiri komanso kuyerekezera mitundu yosiyanasiyana ya maselo panthawi iliyonse yopanga masewera olimbitsa thupi kuti muwone momwe mukukwera.
Kusuntha kumaonedwa kuti ndi kotheka , kutanthauza kuti amagwiritsa ntchito thupi lanu lonse m'njira zosiyanasiyana.
CrossFit ndipamwamba kwambiri osati kwenikweni kwa oyamba kumene, kotero inu mukufuna kukhala ndi zochitika zina zolimbitsa thupi ndikuonetsetsa kuti masewera olimbitsa omwe mumasankha ali ndi mbiri yabwino.
Circuit Training
Ngati mukufuna chinachake ndi zosiyana koma popanda mphamvu ya mtanda monga CrossFit, maphunziro abwino akale amatha kusankha bwino.
Ndi maphunziro a dera, mumasankha masewero 10 kapena ambiri, kaya cardio, maphunziro amphamvu, kapena onse awiri, ndi kuchita chimodzimodzi, wina ndi mzake popanda kupuma. Ndi maphunziro oterewa, mumagwira ntchito zosiyanasiyana zolimbitsa thupi, kuyatsa makilogalamu ambiri ndikupanga ntchito zanu zosangalatsa.
Chitsanzo cha Cardio Dera
Sungani ndi mafilimu asanu ndi awiri ndikuchita masewero olimbitsa pansi, wina ndi mzake, osapumula pakati. Dongosolo lonse 1-3.
- Mphindi 1 - Plyo Jacks
- Mphindi 1 - Mabungwe
- Mphindi 1 - Jog m'malo
- Mphindi 1 - Wapamwamba Knee Jogs
- Mphindi 1 - Mapulogalamu a Plyo
- Mphindi 1 - Ski Abs
- Mphindi 1 - Mabala a Squat
- Mphindi 1 - Jumping Jacks
- Mphindi 1 - Kudumpha kwa Squat
- Mphindi 1 - Speed Skaters
5 - Pezani thanzi labwino ndi kugwa kwa zakudya
Chifukwa chakuti nthawi ya chilimwe sichikutanthauza kuti muyenera kupewa gawo la zokolola. Ndipotu, kugwa kumabweretsa chisankho chochuluka chopatsa thanzi lanu zakudya pamene mukusangalala ndi zakudya zabwino zomwe zili mu nyengo.
Dzungu
Mipu imapanga jack-o-lamori kwambiri ndipo imakhalanso ndi chakudya chokwanira komanso chopatsa thanzi. Dzungu imapereka carotenoids (yomwe imathandiza kuthana ndi matenda a mtima ndi khansara), mavitamini C, E ndi riboflavin, chitsulo, mapiritsi, ndi potaziyamu, kungotchula pang'ono. Mukhoza kuthamangira ndikuyamba kupanga mapepala kapena mukhoza kuyesa malingaliro abwino mwa kuwona Maphikidwe a Mphuku Wathanzi.
Maapulo
Nthawi ino, maapulo ali abwino kwambiri ndipo, chifukwa ali opindulitsa kwambiri, mungapeze njira zambiri zowatengera zakudya zanu. Maapulo ali otsika kwambiri, osakanikirana kwambiri, alibe cholesterol ndipo amapatsa zakudya zambiri monga potassium, vitamini C, calcium ndi folic acid. Mukhoza kuzidyera nokha kapena kuwonjezera pa mbale yambiri ya zokoma ndi zakudya. Yesani imodzi mwa izi zowonjezera ma Mapulogalamu a Apple.
Pecans
Mwinamwake mukudziwa kuti mtedza ndi wabwino kwa inu (malinga ngati mumagwiritsa ntchito gawo linalake) ndipo ma pecans ali pamwamba pa mndandanda wokhudzana ndi mtedza wathanzi. Pecans amapereka zinc, magnesium, potaziyamu, thiamine, folic acid, ndi vitamini B6, kutchulapo ochepa chabe, ndipo amatsuka kwambiri pa saladi kapena amadya okha ngati chotupitsa. Phunzirani zambiri za momwe pecans angakupangitseni kukhala wathanzi.
Phunzirani zambiri za zokolola zabwino kuti mufike m'nyengo ya kugwa .