Kodi tiyenera kugwiritsa ntchito "Chikalata Cholembera Zochita" kuti titsatire dongosolo lathu lochita masewera olimbitsa thupi?

Ndani safuna kukhala wathanzi komanso wodzaza ndi mphamvu, sichoncho? Choncho njira yabwino komanso yosavuta yochitira zimenezi ndikuchita masewera olimbitsa thupi tsiku ndi tsiku. Komabe, ambiri a ife timayamba kuchita masewera olimbitsa thupi mwachidwi, koma pakapita nthawi, timayamba kuchita ulesi pang'ono kuti tipitirize kuchita zimenezi, kapena nthawi zina sitichita bwino. Nthawi zina, bukuli, kapena "Log Yochita Masewera Olimbitsa Thupi" ndi bwenzi lenileni lomwe limabwera kukuthandizani. Mwachidule, ndi njira yolembera masewera olimbitsa thupi omwe mumachita, nthawi yomwe mumawachita, ndi zomwe mumachita, monga kulemba mu dayari. Ngakhale izi ndizosavuta, zili ndi zabwino zambiri pa moyo wanu wathanzi.

Kodi ndandanda ya zochita zolimbitsa thupi ndi chiyani? N’chifukwa chiyani ndi yofunika kwa ife?

Chabwino, tsopano tiyeni tiwone chomwe chikwatu ichi cha masewera olimbitsa thupi chili, komanso phindu lomwe chingatibweretsere. Tangoganizirani, akatswiri amati muyenera kuchita masewera olimbitsa thupi osachepera mphindi 60 tsiku lililonse, osachepera pang'ono, mpaka mutatuluka thukuta. Izi zitha kukhala chilichonse kuyambira kuyenda, kuthamanga, mpaka kukwera njinga. Chifukwa chake, mukachita masewera olimbitsa thupi motere, kulemba zonse mu chikwatu ichi kudzakupatsani chilimbikitso chachikulu .

Mukawona "Ndachita zambiri lero," mumamva kusangalala, komanso mumamva ngati "Ndikufunanso kuchita chimodzimodzi mawa."

Chinthu china ndichakuti mutha kutsatira zomwe mumachita pochita masewera olimbitsa thupi. Mwachitsanzo, ngati mukuwona kuti mukupitilizabe kuchita masewera olimbitsa thupi omwe mukukonzekera kuchita Lachisanu lililonse madzulo, mutha kusintha kukhala Loweruka m'mawa. Izi zikuthandizani kupanga dongosolo lochita masewera olimbitsa thupi lomwe likugwirizana ndi moyo wanu . Muthanso kuwona momwe mwayendera komanso momwe thanzi lanu lakhalira bwino. Ngati mwezi wapitawo simunathe kuthamanga kwa mphindi 10, lero mutha kuthamanga kwa mphindi 20. Chisangalalo chomwe mumamva mukaona kupita patsogolo kotereku n'chosayerekezeka. Chimakupatsani chilimbikitso chachikulu kuti mupitirize.

Ndi zinthu ziti zomwe ziyenera kuphatikizidwa mu pulogalamu yabwino yochita masewera olimbitsa thupi?

Chabwino, tsopano tiyeni tikambirane za zinthu zitatu zazikulu zomwe pulogalamu yochita masewera olimbitsa thupi yopambana iyenera kuphatikizapo. Izi ndi izi: 1. Kuphunzitsa Mphamvu - ndiko kuti, masewera olimbitsa thupi omwe amalimbitsa minofu ya thupi. 2. Kuchita Masewera Olimbitsa Thupi - komwe kumawonjezera kugunda kwa mtima ndikuthandizira kupuma (Kuchita Masewera Olimbitsa Thupi) - monga momwe tikudziwira, zinthu monga kuthamanga ndi kusambira. 3. Kutambasula - komwe kumawonjezera kusinthasintha kwa thupi (Kutambasula) - masewera olimbitsa thupi omwe amamasula thupi ndikutambasula minofu. Ndikofunikira kwambiri kuti mulembe zolemba za mitundu yonse itatu ya masewera olimbitsa thupi mu ndandanda iyi ya masewera olimbitsa thupi. Kenako mutha kuwonetsetsa kuti mukuchita masewera olimbitsa thupi moyenera mu mtundu uliwonse wa masewera olimbitsa thupi. Chofunika kwambiri: Ngati ndinu watsopano kuchita masewera olimbitsa thupi, kapena ngati muli ndi mavuto aliwonse azaumoyo, onetsetsani kuti mwapeza upangiri kuchokera kwa dokotala, mphunzitsi wamasewera (`mphunzitsi`) kapena mphunzitsi wa masewera olimbitsa thupi (`mphunzitsi`).Yambani. Angakuuzeni masewera olimbitsa thupi omwe ndi abwino kwambiri pa thupi lanu, msinkhu wanu, komanso thanzi lanu. Zimenezo ndi zabwino kwambiri kuposa kungochita masewera olimbitsa thupi olakwika ndikuwononga thupi lanu, eti?

Tiyeni tiwone bwino za maphunziro olimbitsa thupi.

Chabwino, choyamba tiyeni tikambirane za masewera olimbitsa thupi. Nthawi zambiri amalangizidwa kuchita izi masiku atatu pa sabata. Koma kumbukirani, musachite izi masiku awiri motsatizana. Muyenera kutenga tsiku limodzi lopuma kuti mupumule minofu yanu. Chifukwa tikamachita masewera olimbitsa thupi, minofu yathu imawonongeka pang'ono, ndipo imafunika kupuma kumeneku kuti ibwererenso ndikulimba. Mukachita masewera olimbitsa thupi, muyenera kuyang'ana kwambiri magulu onse atatu akuluakulu a minofu m'thupi lanu:

• Thupi lapamwamba: Izi zikutanthauza minofu ya pachifuwa, mapewa, ndi manja.
• Miyendo: Nthiti, minofu ya ntchafu.
• Pakati: Minofu ya m'mimba ndi msana . Kulimbitsa minofu imeneyi n'kofunika kwambiri kuti thupi likhale lolimba.

Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kutenthetsa thupi lanu ndi masewera olimbitsa thupi a `(Aerobic)` pang'ono kwa mphindi 5-10 . Komanso, kutambasula pang'ono mutatha kuchita masewera olimbitsa thupi kumapatsa mpumulo waukulu minofu. Kuti mudziwe kuchuluka kwa maseti (`Seti`) ndi kuchuluka kwa kubwerezabwereza (`Kubwerezabwereza`) komwe muyenera kuchita, funsani mphunzitsi wa masewera kusukulu, mphunzitsi (`Coach`) kapena `(Personal Trainer`). Mwachitsanzo, ngati muchita masewera olimbitsa thupi ka 10, kenako pumulani kwakanthawi ndikuchitanso ka 10, pumulani kachiwiri ndikuchitanso ka 10, ndiko kuti `(Seti)` 3, ndi `(Kubwerezabwereza)` 1 `(Seti)`. Izi zimasiyana kutengera mphamvu zanu zakuthupi.

Kupuma, kuchita masewera olimbitsa thupi ndi kwabwino pamtima (Aerobic Exercise)

Tsopano tiyeni tikambirane za `(Masewera Olimbitsa Thupi)`. Izi ndi masewera olimbitsa thupi omwe amawonjezera kugunda kwa mtima wanu ndikukuthandizani kupuma bwino. Yesani kuwonjezera izi ku zochita zanu za tsiku ndi tsiku tsiku lililonse . Izi siziyenera kukhala nkhani yaikulu.

• Kuyenda pang'onopang'ono ndi galu wanu.
• Kusewera basketball pang'ono ndi anzanu.
• Ngakhale kupuma pang'ono mukamawerenga, kukhala m'chipinda chanu ndikuvina nyimbo yomwe mumakonda, ngati ikweza kugunda kwa mtima wanu, ndi masewera olimbitsa thupi abwino a aerobic.

Chofunika kwambiri ndi kupatsa mtima wanu ntchito pang'ono, kuti thupi lanu lichite thukuta . Pamenepo ndi pomwe mumapeza phindu lenileni kuchokera ku maseŵera olimbitsa thupi awa. Ndi abwino kwambiri pa thanzi la mtima wanu, komanso thanzi lanu la maganizo.

Kuchita masewera olimbitsa thupi kuti muwonjezere kusinthasintha

Chomaliza koma chofunika kwambiri, kuchita masewera olimbitsa thupi otambasula. Izi zikuthandizani kutiThupi limasinthasintha. Minofu ndi mafupa akasinthasintha, chiopsezo cha kuvulala chimachepa.

• Yoga asanas ndi imodzi mwa njira zabwino kwambiri zomangira minofu.
• Kupanda kutero, funsani mphunzitsi wanu kapena mphunzitsi wa masewera olimbitsa thupi kuti akupatseni masewera olimbitsa thupi osavuta omwe mungachite.

Musaiwale kulemba izi mu ndandanda yanu ya masewera olimbitsa thupi. Chimodzi mwazinthu zofunika kwambiri ndikutenthetsa thupi lanu ndi mphindi zochepa zolimbitsa thupi "aerobic" musanayambe kuchita masewera olimbitsa thupi . Izi zithandiza kupewa kuvulala kwa minofu ndikupindula kwambiri ndi masewera olimbitsa thupi anu olimbitsa thupi.

Ganizirani za masewero olimbitsa thupi omwe mukuchita ndipo lembani mfundo (Kusinkhasinkha)

Mu ndandanda yanu ya masewero olimbitsa thupi, zingakhale zothandiza kwambiri ngati mungathe kulemba masewero olimbitsa thupi omwe munachita, nthawi yomwe munawachita, komanso kufotokozera mwachidule momwe munamvera ndi masewero olimbitsa thupi amenewo .

• "Maseŵero atsopano omwe ndachita lero adandivuta pang'ono."
• "Bondo langa lakhala lolemera pang'ono lero."
• "Thupi langa linkaoneka lopepuka kwambiri pamene ndinkachita asana iyi ya `(Yoga)`."

Lembani zinthu. Ngati mukumva kupweteka kapena kusasangalala mukamachita masewera olimbitsa thupi, siyani nthawi yomweyo. Musamadzikakamize kuchita . Musachitenso masewera olimbitsa thupi amenewo mpaka mutalankhula ndi dokotala wanu kapena mphunzitsi wanu za izi ndikupeza upangiri wawo. Ndikofunikira kwambiri kumvetsera thupi lanu. Mukalemba malingaliro anu motere, mutha kumvetsetsa mtundu wa masewera olimbitsa thupi omwe mumakonda komanso omwe akukuyenererani. Anthu ena amakonda kuchita masewera olimbitsa thupi omwewo tsiku lililonse. Ena amakonda kuchita zinthu zatsopano ndikusunga zosiyanasiyana. Chifukwa chake, "Kuganizira" uku kukuthandizani kupanga dongosolo lanu lochita masewera olimbitsa thupi malinga ndi zomwe mumakonda.

Tangoganizirani, mwazindikira kuti simukukonda kuthamanga kwambiri, koma mumakondadi kuvina. Choncho m'malo mothamanga, mutha kutenga kalasi yovina kapena kuvina kunyumba. Chofunika kwambiri ndichakuti kuchita masewera olimbitsa thupi kuyenera kukhala chinthu chomwe mumakonda.

Kotero, zonsezi pamodzi: uthenga woti mutenge kunyumba!

Chabwino, tsopano mwamvetsa kufunika kosunga zolemba zolimbitsa thupi, kapena "Zolemba Zolimbitsa Thupi". Mwachidule:

• Zimakupangitsani kumva bwino mukamachita masewera olimbitsa thupi .
• Mukhoza kutsata ndondomeko yanu yochitira masewera olimbitsa thupi, zomwe mumachita, komanso zomwe simukuzidziwa .
• Mumaona nokha kupita patsogolo kwanu , zomwe zimabweretsa chimwemwe chachikulu komanso chilimbikitso china.
• Mukhoza kuonetsetsa kuti mukuchita masewera olimbitsa thupi moyenera mwa kuchita masewera olimbitsa thupi amitundu itatu : masewera olimbitsa thupi amphamvu , masewera olimbitsa thupi othamanga, ndi kutambasula thupi.
• Ngati muli ndi vuto lililonse pochita masewera olimbitsa thupi, tidzawazindikira ndikukutsogolerani kuti muwagwiritse ntchito moyenera .
• InuKumvetsa masewera olimbitsa thupi omwe mumakonda kudzakuthandizani kupanga dongosolo lochita masewera olimbitsa thupi lomwe lingakuyendereni bwino komanso lomwe mungasangalale nalo.

Kotero, ngati ndinu kale wochita masewera olimbitsa thupi, yambani kulemba "Log yanu Yochitira Masewera Olimbitsa Thupi" lero. Ngati ndinu woyamba, apa ndi malo abwino oyambira. Kumbukirani, masitepe ang'onoang'ono angakuthandizeni kupeza zotsatira zazikulu. Zabwino zonse! Ndikukhulupirira kuti kabuku aka kakuthandizani kwambiri kuti mukhale ndi moyo wathanzi komanso wachimwemwe.

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Kuchita Masewera Olimbitsa Thupi, Thanzi, Chikalata Chochitira Masewera Olimbitsa Thupi, Kuphunzitsa Mphamvu, Kuchita Masewera Olimbitsa Thupi, Kutambasula, Thanzi, Kulimbitsa Thupi