Kodi mayeso anu aposachedwa a magazi asonyeza kuti cholesterol yanu ndi yokwera pang'ono? Kapena dokotala anati triglycerides yanu ndi yokwera? Ambiri aife timada nkhawa pang'ono komanso kuchita mantha nthawi ngati izi. Koma palibe choopa. Njira yabwino kwambiri, yosavuta, komanso yothandiza kwambiri yowongolera mavutowa ndikuchita masewera olimbitsa thupi. Chifukwa chake lero, tiyeni tikambirane za momwe tingayambitsire izi komanso momwe tingapitirire.
Kodi tikonzekere kaye? (Konzekerani)
Musanayambe ntchito iliyonse yabwino, pamafunika kukonzekera pang'ono. Kuchita masewera olimbitsa thupi n'chimodzimodzi. Musanathamange, ganizirani izi.
| Njira zokonzekera | Zoyenera kuchita? |
|---|---|
| Kufuna upangiri wa zachipatala | Ichi ndi chinthu chofunika kwambiri. Musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi, onetsetsani kuti mwalankhula ndi dokotala wanu. Makamaka ngati muli ndi matenda a mtima kapena mbiri ya banja lanu ya matenda a mtima, musasiye izi. Dokotala wanu adzakuuzani masewera olimbitsa thupi omwe ali oyenera kwa inu. |
| Kukonzekera zida zofunika | Simukusowa zida zambiri. Pezani nsapato zabwino zomwe zingagwiritsidwe ntchito pochita masewera olimbitsa thupi monga kuyenda kapena kuthamanga. Ganizirani izi ngati ndalama. Komanso, sankhani zovala zomwe zingakuthandizeni thupi lanu. Ngati mukufuna, mutha kupita ku malo ochitira masewera olimbitsa thupi, kapena mutha kugula zinthu monga zolemera zopepuka za manja kapena zolimbitsa thupi kunyumba kwanu. |
| Kusankha masewera olimbitsa thupi omwe akukuyenererani | Simukufuna kuchita zomwezo zomwe mnzanu akuchita chifukwa akutenga kalasi ya Zumba. Mwina simungakhale ndi chidwi nazo kwambiri. Ngati mutero, mudzatopa nazo patatha masiku angapo. Chifukwa chake, sankhani chinthu chomwe mumakonda kwambiri komanso chomwe mukumva bwino nacho. Yambani ndi chinthu chosavuta komanso chosangalatsa, monga kuyenda mwachangu, kusambira, kapena kukwera njinga. |
Chabwino, tiyeni tiyambe ntchito! (Konzani)
Mukakonzeka, muyenera kukonzekera bwino kuti mupitirize, apo ayi chidwi choyamba chingachepe pang'onopang'ono.
Onjezani mnzanu
N'zosangalatsa kwambiri kuchita masewera olimbitsa thupi ndi mnzanu kuposa kuchita masewera olimbitsa thupi nokha. Komanso, masiku omwe mumamva ngati "Ndili waulesi kwambiri kuti ndipite lero," mnzanuyo adzakupangitsani kufuna kupita. Zimakhala zosavuta mukathandizana nonse.
Pezaninso njira yothetsera nyengo
M'dziko lathu, kuli dzuwa ndi mvula. Ngati ndinu munthu amene amapita kukayenda panja tsiku lililonse, kodi mumachita chiyani tsiku la mvula? Konzani nthawi yoti muchite zimenezo pasadakhale.
- Phunzirani masewera olimbitsa thupi omwe mungachite kunyumba kuchokera ku YouTube kapena pulogalamu yolimbitsa thupi.
- Kapena mungayende mwachangu mkati mwa malo ogulitsira zinthu akuluakulu. Kaya mvula kapena dzuwa liwala, sizikukhudza.
Gwiritsani ntchito ukadaulo
Foni yanu yam'manja ingakuthandizeni kwambiri pantchitoyi. Pali mapulogalamu ambiri olimbitsa thupi tsopano. Ambiri mwa iwo ndi aulere. Mapulogalamu awa amatha kutsatira mtunda womwe mwayenda, kuchuluka kwa ma calories omwe mwatentha, komanso kugunda kwa mtima wanu. Zimenezo zidzakhala chilimbikitso chachikulu kwa inu.
Pezani nthawi yochita masewera olimbitsa thupi.
M'malo moganiza kuti, "Ndikufunika kuchita masewera olimbitsa thupi sabata ino," lembani pa kalendala yanu. Mwachitsanzo, konzani pasadakhale, "Ndipita kokayenda mwachangu Lolemba, Lachitatu, ndi Lachisanu kuyambira 6:00 PM mpaka 6:30 PM." Mwanjira imeneyi, simudzakhala ndi mwayi wochita zinthu zolimbitsa thupi.
Tsopano tiyeni tiyambe! (Pitani!)
Tsopano muli ndi dongosolo labwino. Tsopano ndi nthawi yoti muyambe. Kumbukiraninso izi.
Yambani pang'ono.
Cholakwika chomwe anthu ambiri amachita ndi kuchita masewera olimbitsa thupi kwambiri kuyambira tsiku loyamba. Zimenezi zikachitika, thupi limamva kutopa kwambiri, minofu imapweteka, ndipo pamapeto pake, patatha masiku awiri kapena atatu, umangotopa ndi kuchita masewera olimbitsa thupi.
Kumbukirani, ulendo uliwonse waukulu umayamba ndi sitepe imodzi. Choncho yambani pang'ono.
Yambani ndi kuyenda kwa mphindi 10 patsiku. Mukangomva bwino, onjezerani nthawi ndi mphindi 2-3 kamodzi pa sabata. Mutha kuiwonjezera pang'onopang'ono kufika pa mphindi 30-40.
Khalani ndi cholinga.
Khalani ndi cholinga chaching'ono chomwe chingakuthandizeni kukhala ndi chilimbikitso. Mwachitsanzo, khalani ndi vuto laling'ono monga "Ndidzachita nawo mpikisano wothamanga wa 5km m'miyezi itatu" kapena "Ndidzakwera phiri ku Nuwara Eliya." Mudzakhala ndi chilimbikitso chochita masewera olimbitsa thupi osazindikira chifukwa mukufuna kukwaniritsa cholinga chimenecho.
Gwirani ntchito ndi ululu wa thupi
Mukayamba kuchita masewera olimbitsa thupi, makamaka masewera olimbitsa thupi, ndi zachilendo kumva kupweteka pang'ono m'minofu yanu patatha masiku angapo. Musachite mantha ndi izi. Musalole kuti kupwetekako kukulepheretseni kuchita masewera olimbitsa thupi. Muthanso kuchita masewera olimbitsa thupi tsiku lililonse. Izi zidzapangitsa minofu yanu kupumula ndipo simudzataya kupita patsogolo kulikonse komwe mwapanga.
Yesani zinthu zosiyanasiyana m'malo mochita zomwezo.
Mukachita masewera olimbitsa thupi omwewo tsiku lililonse, thupi lanu limazolowera. Kenako zotsatira zomwe mumapeza zimatha kuchepa. Choncho sinthani zochita zanu pang'ono.
- Ngati ndinu woyenda pansi, sinthani liwiro lanu masiku angapo aliwonse. Yendani pang'ono pang'ono, kenako pitani mofulumira, kenako pitani pang'onopang'ono kachiwiri.
- Ngati mukuonera DVD yochitira masewera olimbitsa thupi, yesani yatsopano yomwe ndi yovuta pang'ono.
Onjezani Maphunziro a Mphamvu (zolimbitsa thupi zonyamula zolemera)
Njira yabwino kwambiri yochepetsera cholesterol ndi triglycerides ndikuchita masewera olimbitsa thupi (masewera olimbitsa thupi omwe amalimbikitsa kugunda kwa mtima) monga kuyenda, kuthamanga, ndi kusambira. Komabe, masewera olimbitsa thupi (masewera olimbitsa thupi omwe amagwiritsa ntchito zolemera) nawonso amachita gawo lalikulu.
Ngakhale kuti kuchita masewera olimbitsa thupi sikuchepetsa cholesterol mwachindunji, kumalimbitsa minofu yanu. Izi zimachepetsa chiopsezo chanu chovulala ndipo zimakupatsani mwayi wochita masewera olimbitsa thupi kwa nthawi yayitali komanso molimbika. Kuphatikiza apo, mukamanga minofu, thupi lanu limatentha mphamvu zambiri (ma calories) ngakhale mutangokhala chete. Iyi ndi njira yabwino yochepetsera thupi. Kuchepetsa thupi kumakhudzanso mwachindunji cholesterol ndi triglycerides.
Uthenga Wopita Nawo Kunyumba
- Onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi.
- Musayambe kuchita zinthu zazikulu nthawi imodzi, yambani ndi nthawi yochepa, monga mphindi 10, kenako pang'onopang'ono muwonjezere nthawiyo.
- Sankhani masewera olimbitsa thupi omwe mumakonda komanso omwe mumakonda. Mukatero mudzamva ngati mukufuna kuchita.
- Patulani masiku ndi nthawi za sabata kuti muzichita masewera olimbitsa thupi, ndipo konzani kutero. N'zosavuta kuchita chizolowezi.
- Yesetsani kuchita masewera olimbitsa thupi osachepera masiku awiri pa sabata, pamodzi ndi masewera olimbitsa thupi. Zimathandiza kwambiri pochepetsa thupi.
- Kuchita masewera olimbitsa thupi kuli ngati mankhwala. Sikuti ndi kwabwino kokha pa cholesterol yanu, komanso ndi kwabwino thupi lanu lonse ndi malingaliro anu.
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