Kodi mukuganiza zochepetsa thupi? Ndiye phunzirani zambiri za masewera olimbitsa thupi awa!

Kodi inunso mukufuna kuchepetsa thupi ndikukhalabe wokongola komanso wathanzi? Ndiye mukuyang'ana malo oyenera. Anthu ambiri amaganiza kuti kuti muchepetse thupi, muyenera kuchita zinthu monga kuthamanga ndi kulumpha. Koma kwenikweni, kulimbitsa minofu yathu kumathandizanso kwambiri pakuchepetsa thupi. Lero tikambirana za Masewera Olimbitsa Thupi . Awa ndi masewera olimbitsa thupi abwino omwe angayambitsidwe osati ndi inu nokha omwe mukuyesera kuchepetsa thupi, komanso ndi aliyense amene akufuna kukhala ndi thanzi labwino.

N’chifukwa chiyani maphunziro olimbitsa thupi ndi ofunika kwambiri?

Mwachidule, kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi aliwonse omwe amalimbitsa ndikuwonjezera kukula kwa minofu m'thupi lathu. Izi ndizofunikira kwambiri kwa munthu amene akuyesera kuchepetsa thupi, motere:

• Amawotcha ma calories ambiri : Minofu yathu ili ngati 'injini' m'matupi athu. Pamene minofu ikuwonjezeka, liwiro limene thupi lathu limawotcha ma calories , kutanthauza kagayidwe kathu ka chakudya , limawonjezekanso. Kenako timawotcha ma calories ambiri ngakhale titangoyima ndikugona. Kodi izi sizothandiza kwambiri pakuchepetsa thupi?
• Kapangidwe ka thupi kokongola : Mukachepetsa thupi, thupi lanu nthawi zina limatha kufooka. Koma mukamachita masewera olimbitsa thupi, minofu yanu imalimba ndipo thupi lanu limakhala lokongola.
• Kulimbitsa mphamvu ndi kupirira: Maseŵero olimbitsa thupi amenewa amapereka mphamvu zofunika kuti munthu agwire ntchito molimbika tsiku lonse, kunyamula zolemera, ndi kukwera masitepe.
• Kulimbitsa mafupa: Maseŵero olimbitsa thupi amenewa amalimbitsanso mafupa athu, zomwe zikutanthauza kuti amatiteteza ku matenda monga osteoporosis omwe amabwera ndi ukalamba.

Tangoganizirani, kodi zingakhale bwino bwanji ngati mungathe kuchepetsa thupi lanu pamene mukulimbitsa thupi lanu ndikukhala ndi thanzi labwino, m'malo mongochepetsa thupi?

Onetsetsani kuti mwadziwa zinthu izi musanayambe kuchita masewera olimbitsa thupi!

Chabwino, tsopano mwamvetsa kufunika kwa masewera olimbitsa thupi. Koma musananyamule zolemera zonse, tiyeni tiwone zinthu izi.

Musaiwale kukumana ndi dokotala!

Ichi ndiye chinthu chofunikira kwambiri.Musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, makamaka ngati muli ndi vuto linalake la matenda (monga matenda a mtima, matenda a shuga, kuthamanga kwa magazi, mavuto a mafupa), onetsetsani kuti mwafunsa dokotala wa banja lanu kuti akupatseni upangiri.

"Ndikuganiza zoyamba kuchita masewera olimbitsa thupi. Kodi zikugwirizana ndi thanzi langa? Ndiyenera kusamala kwambiri ndi chiyani?"

Mwa kufunsa, mutha kupewa mavuto osafunikira. Tangoganizirani, ngati muli ndi vuto laling'ono la mtima kapena vuto la mafupa lomwe simunalidziwe, ngati mwadzidzidzi muyamba kuchita masewera olimbitsa thupi, lingayambitse mavuto, eti? Kotero sitepe iyi ndi yofunika.

Kodi mumakonzekera bwanji masewera olimbitsa thupi awa? (Masiku pa sabata ndi kupuma)

Kuchita masewera olimbitsa thupi si chinthu chomwe muyenera kuchita tsiku lililonse. Ndi bwino kuchita masiku atatu pa sabata. Izi zikutanthauza kuti muyenera kuchita masewera olimbitsa thupi tsiku lina ndikupumula lotsatira. Tsiku lopumula ili ndi lofunika kwambiri. Kodi mukudziwa chifukwa chake? Minofu yathu imapangidwa ndi ulusi waung'ono. Tikamachita masewera olimbitsa thupi, ulusiwu umakhala ndi misozi yaying'ono. Izi sizoyenera kuda nkhawa nazo, ndizabwinobwino. Ndi pamene timapumula pomwe thupi limakonza kuwonongeka kumeneku ndikupangitsa minofuyo kukhala yolimba pang'ono kuposa kale. Zili ngati mukayika simenti pakhoma losweka ndikulimanganso, limakhala lolimba kwambiri. Chifukwa chake, popatsa minofu yanu tsiku lopumula, imakhala ndi nthawi yochulukirapo yokonzanso ndikukula. Pa masiku opumula awa, mutha kuchita zinthu ngati kuyenda pang'ono.

Kutenthetsa ndi kuziziritsa ndikofunikira kwambiri!

Musayambe kunyamula zolemera nthawi yomweyo musanayambe kuchita masewera olimbitsa thupi. Choyamba, muyenera kuchita masewera olimbitsa thupi kwa mphindi 5-10 . Izi zitha kukhala kuthamanga pang'onopang'ono, kutembenuza manja ndi miyendo yanu, kapena kuchita masewera olimbitsa thupi pang'ono. Izi zimawonjezera kuyenda kwa magazi kupita ku minofu ndi mafupa anu, kuwakonzekeretsa kuchita masewera olimbitsa thupi. Zili ngati kuyambitsa galimoto ndikulola injini kutentha kwa kanthawi. Komanso, musayime nthawi yomweyo mutatha kuchita masewera olimbitsa thupi. Muyenera kuchita masewera olimbitsa thupi ozizira kwa mphindi 5-10 . Njira yabwino yochitira izi ndikutambasula pang'onopang'ono minofu yomwe mudachita masewera olimbitsa thupi. Izi zichepetsa kulimba kwa minofu, kuthandiza kugunda kwa mtima wanu kubwerera mwakale, ndikukupangitsani kumva kuti ndinu opepuka.

Fomu Yoyenera - Njira Yabwino Kwambiri Yopewera Kuvulala!

Iyi ndi mfundo yofunika kwambiri. Mukamachita masewera olimbitsa thupi, muyenera kudziwa bwino lomwe mawonekedwe ake ndi otani. Ngati simuchita masewera olimbitsa thupi molakwika, mwachitsanzo, ngati mupinda m'chiuno mukunyamula zolemera, ngati muyika mawondo anu molakwika, pali mwayi waukulu wopweteka msana, kupweteka kwa phewa, mavuto a bondo, ndi zina zotero. Ngati simukudzidalira momwe mungachitire masewera olimbitsa thupi enaake,Musachite manyazi kufunsa mlangizi wanu wowongolera kulemera, mphunzitsi, kapena mphunzitsi wa PE ngati muli kusukulu. Nthawi zina njira yabwino yochitira chinthu si nthawi zonse yabwino. Ngati n'kotheka, ndi bwino kuchita ndi munthu amene mumamudziwa masiku oyamba. Ngati mukuphunzira kuchokera ku mavidiyo, onetsetsani kuti akuchokera ku gwero lodalirika lomwe limakuwonetsani mayendedwe enieni.

Chitani masewera olimbitsa thupi pang'onopang'ono ndipo pumirani!

Si bwino kuchita zinthu mwachangu mukamalimbitsa thupi. Chitani masewera olimbitsa thupi pang'onopang'ono komanso mowongolera. Khalani odziletsa mukamakweza ndi kuchepetsa kulemera. Kuchita zimenezi pang'onopang'ono kupatsa minofu yanu mphamvu zokwanira, komanso kuchepetsa chiopsezo chovulala. Chinthu china chofunika ndi kupuma . Anthu ambiri amagwira mpweya wawo akamachita masewera olimbitsa thupi. Si bwino kuchita zimenezo. Kugwira mpweya wanu mukamalimbitsa thupi kumawonjezera mphamvu m'thupi lanu, monga kufinya chitoliro cha madzi. Izi zingayambitse kuthamanga kwa magazi anu kukwera mwadzidzidzi, ndipo anthu ena angamve kufooka kapena chizungulire. Choncho kumbukirani:

• Pumirani mpweya mukamachita gawo lovuta kwambiri la masewera olimbitsa thupi (monga kunyamula zolemera).
• Pumirani pang'onopang'ono mukamachita gawo losavuta la masewera olimbitsa thupi (monga kuchepetsa thupi).

Ngakhale mutayenera kukumbukira izi pang'ono mpaka mutazolowera, zidzakhala zothandiza kwambiri.

Kodi ndi kulemera kotani koyambira nako?

Musayambe kuchita masewera olimbitsa thupi olemera. Nthawi zonse yambani ndi masewera olimbitsa thupi opepuka. Pali njira yabwino yodziwira kulemera komwe kuli koyenera kwa inu. Muyenera kuchita masewera olimbitsa thupi obwerezabwereza 10 motsatizana ndi kulemera komwe mwasankha, pogwiritsa ntchito njira yoyenera, ndipo mutatha kuchita masewera olimbitsa thupi 10, muyenera kumva ngati mungathe kuchita masewera olimbitsa thupi awiri kapena atatu. Ngati izi zikukuchitikirani mukakweza thupi, zimakhala zolemera kwambiri kwa inu:

• Simungathe kuchita masewera olimbitsa thupi mokwanira (monga, simungathe kukweza mkono wanu mokwanira).
• Manja ndi miyendo yanu ikugwedezeka.
• Muyenera kugwiritsa ntchito ziwalo zina za thupi lanu pochita masewera olimbitsa thupi (monga kugwedeza thupi lanu kuti munyamule zolemera, kuwerama m'chiuno).

Ngati zimenezo zitachitika, musaope kuchepetsa thupi. Yambani ndi kulemera kopepuka ndipo pang'onopang'ono muwonjezere kulemera pamene mphamvu zanu zikuwonjezeka. Kumbukirani, chofunika apa si kuchuluka kwa kulemera komwe mumanyamula, koma ngati mukuchita masewera olimbitsa thupi molondola komanso mosamala .

Kodi masewera olimbitsa thupi awa ndi oyenera ndani?

Kulimbitsa thupi sikungokhudza omanga thupi okha. Monga momwe muwonera m'nkhaniyi, awa ndi masewera olimbitsa thupi oyamba kumene omwe aliyense angachite, kaya mukuyesera kuchepetsa thupi kapena kungofuna kukhala ndi thanzi labwino komanso lamphamvu. Achinyamata, anthu azaka zapakati, komanso okalamba, ngati akukonzekera bwino, amatha kuchita masewera olimbitsa thupi pamlingo wawo. Kulimbitsa thupi sikungokhudza malo ochitira masewera olimbitsa thupi kumene mumanyamula zolemera zolemera.Pali njira zambiri, kuyambira masewera olimbitsa thupi monga ma push-up, squats, ma dumbbell exercises, ndi resistance bands. Chofunika kwambiri ndikuyamba!

Pomaliza, zinthu zoti muzikumbukira (Uthenga Wopita Nawo Kunyumba)

Chabwino, ndikuganiza kuti tsopano muli ndi lingaliro labwino pankhani yophunzitsa mphamvu. Kodi tikambirane mwachidule zomwe takambiranazi?

• Kuchita masewera olimbitsa thupi n'kofunika kwambiri pakuwongolera thupi komanso thanzi.
• Ndikofunikira kukaonana ndi dokotala musanayambe kuchita masewera olimbitsa thupi.
• Kuchita masewera olimbitsa thupi masiku atatu pa sabata, tsiku limodzi lopuma ndi tsiku limodzi lopuma.
• Musaiwale kutentha thupi musanayambe kuchita masewera olimbitsa thupi ndi kuziziritsa thupi mukamaliza.
• Kuchita masewera olimbitsa thupi moyenera ndiyo njira yabwino kwambiri yopewera kuvulala. Ngati simukudziwa, phunzirani kuchokera kwa akatswiri.
• Chitani masewera olimbitsa thupi pang'onopang'ono, molamulira, komanso kupuma bwino.
• Mukayamba koyamba, yambani ndi kulemera kopepuka ndipo pang'onopang'ono muwonjezere kulemera.

Kumbukirani, pulogalamu yabwino kwambiri yochitira masewera olimbitsa thupi kuti mukhale ndi moyo wathanzi ndi yomwe imaphatikiza masewera olimbitsa thupi, masewera olimbitsa thupi a cardio, ndi kutambasula thupi.

Choncho, musachite mantha, tsatirani malangizo awa ndikuyamba kuchita masewera olimbitsa thupi. Ndikufunirani moyo wathanzi komanso wamphamvu!

---