Vuto lomwe anthu ambiri ali nalo masiku ano ndilakuti kuchuluka kwa cholesterol m'magazi awo ndi kokwera. Mukapeza zotsatira za mayeso anu a magazi ndikuwona manambala a Cholesterol ndi Triglycerides mu ofiira, zitha kukhala zoopsa pang'ono, sichoncho? Chinthu chofunikira kwambiri chomwe madokotala amakuuzani pamodzi ndi mankhwala anu ndikuchita "masewera olimbitsa thupi." Koma mumayamba bwanji? Mumachita chiyani? Mafunso amabwera m'maganizo. Musadandaule, chinthu chosavuta komanso chabwino kwambiri chomwe tingachite kuti tithetse izi ndikukhala otanganidwa tsiku lililonse. Lero, tiyeni tikambirane za momwe tingachitire masewera olimbitsa thupi omwe angathandize kuchepetsa kuchuluka kwa cholesterol ndi triglyceride.
Kodi tikonzekere pang'ono tisanayambe kuchita masewera olimbitsa thupi?
Tisanayambe kuthamanga chifukwa ndi bwino kuchita masewera olimbitsa thupi, tiyenera kukonzekera pang'ono. Ngati muchita izi bwino, mutha kupitiriza kugwira ntchito iyi mwachangu komanso popanda vuto lililonse.
Kambiranani ndi dokotala kaye.
Ichi ndi chinthu chofunika kwambiri . Musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, makamaka ngati muli ndi matenda a mtima, kuthamanga kwa magazi, kapena mbiri ya banja lanu ya matenda a mtima, onetsetsani kuti mwafunsa dokotala wanu. Iye adzakufotokozerani masewera olimbitsa thupi omwe ndi abwino kwa inu kutengera thanzi lanu.
Konzani zida zofunikira.
Simukusowa zida zambiri. Chofunika kwambiri ndi nsapato zabwino . Kaya mukuyenda, kuthamanga, kapena kusewera tenisi, muyenera nsapato zomwe zimakhala bwino komanso zothandizira mapazi anu. Izi zikuthandizani kupewa kuvulala kwa mapazi ndi mawondo anu. Kuphatikiza apo, ngati mukufuna, mutha kugwiritsa ntchito DVD yochitira masewera olimbitsa thupi yomwe mungachitire kunyumba, kupita ku gym, kapena kugwiritsa ntchito zolemera za manja kapena zolimbitsa thupi.
Sankhani masewera olimbitsa thupi omwe akukuyenererani.
Kungoti mnzanu akutenga kalasi ya Zumba sizikutanthauza kuti inunso muyenera kuchita chimodzimodzi. Mwina simuli katswiri pa kuvina. Ngati ndi choncho, mungatope nazo. Choncho sankhani chinthu chomwe mumakonda ndipo n'chosavuta kwa inu kuchita. Taganizirani izi, mungakonde kuyenda mofulumira, kusambira, kapena kukwera njinga. Mukasankha chinthu chonga chimenecho, mudzapitiriza kuchita popanda kutopa.
Chabwino, tsopano tiyeni tikonzekere kuyamba bizinesi!
Tsopano popeza mwadziwa bwino zoyambira zolimbitsa thupi, tiyeni tiwone momwe tingazipangire kukhala gawo la zochita zanu za tsiku ndi tsiku.
| Langizo | Momwe Mungachitire |
|---|---|
| Lowani ndi mnzanu. | Ngati mukumva kutopa ndi kuchita masewera olimbitsa thupi nokha, lowani ndi mnzanu kapena wachibale wanu. Mwanjira imeneyi, mutha kuyenda mukulankhula. Komanso, simudzakhala ndi mwayi woti mulowemo ndikunena kuti, "Sindingathe kupita lero" chifukwa mnzanuyo akukuyang'anirani. |
| Konzekerani nyengo. | Musalole kuti tsiku la mvula likulepheretseni kuchita masewera olimbitsa thupi. Lembani mndandanda wa zinthu zomwe mungachite m'nyumba. Kapena mutha kuyenda mkati mwa malo ogulitsira zinthu apafupi. Ngati mumakonda kuyenda panja, ikani pambali m'mawa kapena madzulo okhala ndi dzuwa. |
| Pezani thandizo kuchokera ku ukadaulo | Pali mapulogalamu ambiri okhudzana ndi kulimbitsa thupi pafoni yanu. Ena mwa iwo ndi aulere. Mapulogalamu awa amatha kutsatira mtunda womwe mwayenda komanso kuchuluka kwa ma calories omwe mwatentha. Zimenezo zingakhale zolimbikitsa kwambiri kwa inu. |
| Konzani nthawi. | M'malo moganiza kuti, "Ndiyesetsa kuchita masewera olimbitsa thupi sabata ino," khazikitsani masiku enieni, monga, "Ndiyenda mofulumira kwa mphindi 30 Lolemba, Lachitatu, ndi Lachisanu." Lembani nthawi zimenezo pa kalendala yanu. Mwanjira imeneyi, simudzaphonya nthawizo. |
Tsopano tiyeni tiyambe! (Pitani!)
Chabwino, tsopano zonse zamveka bwino kwa inu. Tsopano chomwe muyenera kuchita ndikuyamba. Nazi malangizo ena okuthandizani ndi izi.
Yambani pang'ono.
Ichi ndi cholakwika chomwe anthu ambiri amachita. Amayamba ndi changu chachikulu, amagwira ntchito molimbika kwa ola limodzi, kenako amasiya tsiku lotsatira thupi lawo likapweteka. Musachite zimenezo. Yambani pang'ono. Mwachitsanzo, yambani ndi kuyenda kwa mphindi 10 patsiku. Pakatha sabata, chitani izi kwa mphindi 12. Pang'onopang'ono onjezerani nthawi ndikupitirira mpaka mphindi 30-40. Mukamaliza chinthu, ngakhale chaching'ono, mudzamva bwino, ndipo mudzafuna kupitiriza kuchita.
Kuti mupeze zotsatira zabwino, muyenera kuchita masewera olimbitsa thupi pang'onopang'ono. Mwachidule, muyenera kuyamba kutuluka thukuta mkati mwa mphindi 3-5 kuchokera pamene mwayamba kuchita masewera olimbitsa thupi. Muyenera kukhala okonzeka kukambirana ndi mnzanu, koma osati kwambiri moti simungathe kuimba. Izi ndi zomwe timatcha masewera olimbitsa thupi amphamvu.
Dziikireni cholinga.
M'malo mongochita masewera olimbitsa thupi, kukhala ndi cholinga chaching'ono kumapangitsa kuti ntchitoyi ikhale yosangalatsa kwambiri. Ganizirani kuti, "Ndichita nawo mpikisano wothamanga wa 5km m'miyezi itatu," kapena "Ndipita kukayenda ku Nuwara Eliya ndi anzanga." Mukakhala ndi cholinga chonga chimenecho, mudzakhala ndi chidwi chokonzekera.
Kugwira ntchito ndi ululu wa thupi
Mukayamba kuchita masewera olimbitsa thupi atsopano, makamaka ngati kuchita masewera olimbitsa thupi, ndi zachilendo kumva kupweteka kwa tsiku limodzi kapena awiri. Izi zili choncho chifukwa minofu yanu ikulimba. Musalole kupweteka kumeneku kukulepheretseni kuchita masewera olimbitsa thupi. Muthanso kutenga tsiku limodzi lopuma kuchita masewera olimbitsa thupi. Izi zipatsa minofu yanu mpumulo.
Musachite zomwezo tsiku lililonse.
Ngati muyenda njira yomweyo komanso pa liwiro lomwelo tsiku lililonse, thupi lanu lidzazolowera pakapita nthawi. Pambuyo pake, simungapeze zotsatira zomwe mukufuna. Choncho sinthani machitidwe anu.
- Ngati mukuyenda: nthawi zina mumayenda mofulumira, nthawi zina mukwera phiri.
- Ngati mukuchita DVD yochita masewera olimbitsa thupi: Yesani yatsopano yomwe ndi yovuta pang'ono.
- Ngati mukukwera njinga: Pang'onopang'ono onjezerani liwiro ndi mtunda.
Onjezani maphunziro a mphamvu
Kuchita masewera olimbitsa thupi, monga kunyamula zolemera, sikunatsimikizidwe kuti kumachepetsa cholesterol kapena triglycerides mwachindunji. Komabe, kuli ndi maubwino ambiri osalunjika.
1. Kulimbitsa minofu yanu: Izi zichepetsa chiopsezo chanu chovulala. Zidzakupatsaninso mphamvu zochitira masewera olimbitsa thupi (monga kuyenda ndi kuthamanga) kwa nthawi yayitali komanso mwamphamvu kwambiri.
2. Kuwotcha ma calories: Minofu ndi gawo lomwe limagwiritsa ntchito mphamvu zambiri m'thupi. Minofu yanu ikakula, thupi lanu limawotcha ma calories ambiri ngakhale mutangokhala chete.
3. Kuchepetsa Thupi: Pazifukwa izi, kuchita masewera olimbitsa thupi kungathandize kwambiri kuchepetsa thupi lanu. Mukachepetsa thupi, kuchuluka kwa cholesterol ndi triglyceride m'thupi lanu kumayendetsedwanso mwachibadwa.
Choncho, yesani kupatula masiku osachepera awiri pa sabata kuti muzichita masewera olimbitsa thupi.
Uthenga Wopita Nawo Kunyumba
- Musanayambe pulogalamu yochita masewera olimbitsa thupi, onetsetsani kuti mwafunsa dokotala wanu, makamaka ngati muli ndi matenda ena.
- Musayambe kuchita zinthu zazikulu nthawi imodzi, yambani pang'onopang'ono ndipo pang'onopang'ono muwonjezere nthawi ndi mphamvu ya masewera olimbitsa thupi anu.
- Sankhani masewera olimbitsa thupi omwe mumakonda komanso omwe mumakonda , kuti mupitirize kuchita bwino.
- Kuti mupeze zotsatira zabwino, phatikizani masewera olimbitsa thupi monga kuyenda ndi kuthamanga, komanso masewera olimbitsa thupi, monga kunyamula zolemera, mu dongosolo lanu la sabata.
- Kulamulira cholesterol si chinthu chomwe chingachitike usiku wonse,Kumbukirani kuti ndi kusintha kwa moyo kwa nthawi yayitali. Mwa kuchita masewera olimbitsa thupi mwakhama komanso nthawi zonse, mutha kukhala ndi moyo wathanzi.
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