Kodi kupanga kukhala olimba chizolowezi?

Kulimbitsa thupi m'moyo si njira yokhayo yochepetsera mafuta ndikupeza minofu, ndi njira ya moyo.Ndiye mumapanga bwanji chizolowezi cholimbitsa thupi?

1. Cholinga chiyenera kukhala chachikulu, koma osati chosatheka
Kaya ndikuwongolera kupirira kwanu, kutenga nawo gawo mu triathlon, kapena kukankhira 25 kwathunthu, kukhazikitsa cholinga kungakuthandizeni kukhalabe nacho bwino.
Ngati zolinga zanu n’zakanthawi kochepa, zachindunji ndiponso zenizeni, monga ngati “Ndiyenda mphindi 20 patsiku,” m’malo moti “ndiyesetsa kuchita zambiri,” n’kosavuta kuzitsatira.Mukakwaniritsa cholinga chanu mosavuta, chikhazikitseni chokwera ndikuchivomereza masabata 4-6 aliwonse kuti muwonetsetse kuti simukusochera.
2. Phunzirani kudzipindulitsa
Ngati mutha kupitiriza kugwira ntchito kwa chaka chathunthu, dzipinduleni ndi ulendo kapena ulendo wogula kapena chinachake.Kafukufuku wapeza kuti ochita masewera olimbitsa thupi omwe amadzipindulira nthawi zonse amakhala ndi mwayi wokumana ndi "American College of Sports Medicine Exercise Standards" kuposa omwe sadzilipira okha.
3. Lembani mmene mukupitira patsogolo
Kafukufuku wapeza kuti anthu omwe amangokhalira kudya kapena kusunga chipika cholimbitsa thupi amatha kuchepetsa thupi.Kuonjezera apo, mu kafukufuku wina, anthu omwe amasunga zolemba zambiri amatha kuchepetsa kulemera kwawiri kuposa omwe sanakumbukire.Zindikirani za mtundu wa masewera olimbitsa thupi, nthawi yolimbitsa thupi, kulimba, mtunda, zopatsa mphamvu zotenthedwa ndi malo ochitira masewera olimbitsa thupi, komanso momwe mumaganizira, kulimba kwanu, kugona usiku watha ndi zakudya.
Ma pedometers, oyang'anira kugunda kwa mtima ndi mawotchi oyimitsa angakuthandizeni kusunga mwatsatanetsatane zolemba zomwe zingakupatseni chidziwitso chachangu chakuchita ndipo zingakuthandizeni kumvetsetsa momwe munathamangira kapena kuyenda, kuchuluka kwa ma calories omwe mudawotcha, ndi kupita patsogolo komwe mudapita.Gwiritsani ntchito zida izi kudzitsutsa nokha ndikukhazikitsa zolinga zatsopano.
4. "Mini" yolimbitsa thupi
Ngati muli otanganidwa kwambiri, ndiye kuti mutha kupatula mphindi 10-15 patsiku kuti muzichita masewera olimbitsa thupi kuti thupi lanu ndi malingaliro anu zikhale bwino (zolimbitsa thupi zopirira kapena zolimbitsa thupi zilipo).Ngakhale kuchita masewera olimbitsa thupi 1 pa tsiku kudzakuthandizani kulimbikitsa zizoloŵezi zanu zolimbitsa thupi, koma ngati mungakhale ndi nthawi yochita katatu patsiku, komanso kuthandizira kutaya kulemera kwakukulu.
Kafukufuku wapeza kuti anthu omwe amagwira ntchito zolimbitsa thupi tsiku ndi tsiku amatha kudziunjikira nthawi yokwanira yolimbitsa thupi kuposa omwe amatsatira pulogalamu yolimbitsa thupi ya mphindi 30-45.Ngati simungathe kutsimikizira ola limodzi loyenda, ndiye kuti ndi bwino kutuluka ndikuchita masewera olimbitsa thupi mukakhala ndi nthawi, ngakhale ndi mphindi 15 zokha.
5. Pezani mnzanu woyenera
Kupita kochitira masewera olimbitsa thupi ndi mnzanu kumathandiza kuti muzichita bwino pulogalamu yolimbitsa thupi.Koma izi sizikutanthauza kuti bwenzi aliyense angachite izi, pali pulogalamu olimba ndi oyamba kumene ntchito ndi bwenzi adzapeza zotsatira olimba bwino kuposa mphunzitsi woyamba yekha, ndipo awiri akhoza kuthandizana, kulimbikitsana wina ndi mzake, kuchokera udindo wa gulu kuti upindule.
6. Zochita zambiri zolimbitsa thupi
Chisangalalo cha munthu pakuchita maseŵera olimbitsa thupi china chikhoza kuzimiririka m’miyezi yoŵerengeka chabe, chotero tiyenera kuphunzira kugwiritsira ntchito changu chathu kaamba ka maseŵera olimbitsa thupi.Ngati mukuona kuti mulibenso chidwi kapena simungathenso kuchita bwino, sinthani masewera ena nthawi yomweyo.
Mwachitsanzo, pitani ku masewera a karati ndi mwana wanu, kapena mutenge kalasi yovina, ndi zina zotero. Pamene mukukhala bwino, mudzakhala ndi mphamvu zambiri kuti mutenge nawo masewera ena, ndipo panthawi imodzimodziyo, izi zidzakuthandizani kukhalabe ndi mlingo wapamwamba. kanthu.
7. Muzichita masewera olimbitsa thupi tsiku ndi tsiku
Kuti mukhale olimba kukhala chizoloŵezi cha tsiku ndi tsiku, musapitirire masiku awiri motsatizana osapita ku masewera olimbitsa thupi.Anthu omwe amagwira ntchito 1-2 pa sabata amatha kusiya theka kuposa omwe amagwira ntchito 3-4 pa sabata.
Chifukwa kuchuluka kwa masewera olimbitsa thupi kuposa nthawi yolimbitsa thupi kapena masewera olimbitsa thupi kumatha kukhudza kupirira kwanu.American College of Sports Medicine imalimbikitsa kuchita masewera olimbitsa thupi masiku 3-5 pa sabata, ndipo ngati mutha kupatula masiku atatu pa sabata kuti muyesetse, ndiye kuti muyenera kugawa masiku atatuwo kuti mukhalebe ndi mphamvu.
8. Patulani nthawi yolimbitsa thupi
Ikani chomata chapanthawi yake pa kompyuta yanu kapena ikani alamu kuti ikukumbutseni kuchita masewera olimbitsa thupi tsiku lililonse.Mukamachita zomwezo nthawi yomweyo tsiku lililonse, mutha kukhala ndi chizolowezi pang'onopang'ono.Kapangidwe kachitidwe kokhazikika, kulimbitsa thupi tsiku ndi tsiku kudzakhala kofunikira monga msonkhano wamakampani.Kafukufuku akuwonetsanso kuti anthu omwe amagwira ntchito m'mawa amapeza zotsatira zabwino kuposa omwe amagwira ntchito madzulo kapena madzulo, chifukwa anthu amakhala otanganidwa kwambiri m'mawa, ndipo muyenera kupeza nthawi yabwino yogwira ntchito. kunja.