Kuthamangira pamalopo ndi masewera olimbitsa thupi omwe amatha kulimbitsa ndi kuchiritsa thupi, bola ngati atachitidwa moyenera. Kuchita masewerawa ndi kotchuka kwambiri chifukwa ndikosavuta kuchita kunyumba popanda wophunzitsa kapena makina apadera. Pa nthawi yomweyo, malinga ndi kuchita bwino, kulimbitsa thupi panyumba sikotsika kwenikweni kuposa kuyendetsa msewu kwathunthu.
Pali malingaliro kuti kuthamanga pamalopo ndi mtundu wofatsa wolimbitsa thupi, chifukwa umangothandiza kwa anthu omwe ali ndi mavuto azaumoyo. M'malo mwake, sizili choncho - ngati mutachita zolimbitsa thupi moyenera komanso mokwanira, maubwino ake azikhala ofanana ndikungoyenda m'malo ovuta. Komanso, muyenera kudziwa kuti kufananizira mitundu iwiriyi sizolondola kwenikweni, chifukwa zimakhudza magulu aminyama osiyanasiyana.
Mukamayendetsa nyumba, njira zotsatirazi zimayambika mthupi:
- Kutuluka kwa magazi kumawonjezeka;
- Kuumitsa ndi kulimbikitsa minofu aumbike;
- Ntchito yamatenda amtima imalimbikitsidwa;
- Mwazi umadzaza ndi mpweya;
Munthu amakumana ndi mphamvu ndi nyonga zambiri, amakhala wosangalala. Kuthamanga m'mawa kumathandiza kwambiri - ndi njira yabwino kwambiri yolimbikitsira musanagwire ntchito ndi zina zambiri.
Kuthamangira kunyumba kuti muchepetse kunenepa: chowonadi kapena zopeka?
Amayi ambiri amachita chidwi ngati kuthamanga pamalo pomwepo kunyumba kumathandiza kuti muchepetse thupi - kuwunika, mwa njira, ndizotsutsana kwambiri. Tikuganiza kuti tiganizire mwatsatanetsatane nkhaniyi ndikupeza ngati kuli koyenera kuyambiranso zolimbitsa thupi kuti tichotse mapaundi owonjezera.
Poyamba, tikutsindika kuti ntchitoyi ikugwirabe ntchito. Ndiye kuti, uwu ndi mtundu wolimbitsa thupi, womwe umakhazikitsa womwe umabweretsa ndalama zamagetsi. Thupi limatenthetsa, njira zamagetsi zimafulumizitsidwa, kuthamanga kumawuka - chifukwa, mphamvu imagwiritsidwa ntchito, yomwe imatulutsidwa chifukwa cha kuwonongeka kwa mafuta ndi chakudya. Mwanjira yosavuta - ziribe kanthu momwe mungakakamize thupi lanu kuwononga mphamvu - kuthamanga pamalo pomwepo, kukonza, kuchita zachiwerewere, kapena kungokwera masitepe, mumagwiritsa ntchito ma calories, zomwe zikutanthauza kuti muchepetse kunenepa.
Kwa amayi akuthamanga kunyumba kuti achepetse thupi, njira yakuphera iyenera kukhala yabwino, chifukwa apo ayi sipadzakhala kulimbitsa thupi. Mwambiri, mmalo mokhala kopindulitsa, kuthamangira azimayi kumasandulika kuzunzika kopanda mavuto.
Konzani njira yakuphera
- Musayambe kulimbitsa thupi popanda kutenthetsa minofu yanu. Chitani pang'ono pang'ono, kutambasula pang'ono;
- Mukamaphunzira, sungani msana wanu molunjika, kokerani m'mimba mwanu, pindani mikono yanu m'zigongono pamlingo wotsika pang'ono pachifuwa;
- Pumulani mapewa anu;
- Mukamaphunzira, tsatirani kupuma koyenera: lengezani mpweya kudzera m'mphuno mwanu, tulutsani pakamwa panu;
- Kutalika kwa bondo kumayang'aniridwa payekhapayekha - ndikofunikira kuti ntchito yayikulu kwambiri yomangika ndi ntchito yabwino. Mukakweza miyendo yanu kwambiri, ndimphamvu zomwe mudzagwiritse ntchito - zabwino pamene ntchafu ikufanana ndi pansi mukakweza.
- Ikani mapazi anu kumapazi anu.
Kodi kuthamanga ndi njira yabwino yochepetsera thupi?
Monga tatsimikizira kale pamwambapa, ntchitoyi imathandiziratu kuchepa thupi, koma pali mitundu yambiri, kusazindikira komwe kumabweretsa zotsatira ziro.
Ngati mukufuna kudziwa ngati kuthamanga pamalopo ndikothandiza kuti muchepetse thupi, tiyankha - inde, pokhapokha ngati njirayi ndi yolondola ndipo palibe zotsutsana.
Tsopano tiyeni tikambirane zanzeru zina zomwe njira yochepetsera thupi imapita mwachangu kwambiri.
Muyenera kumvetsetsa kuti kuchepa thupi ndi gawo limodzi mwamagawo atatu amadalira zolimbitsa thupi. Chakudya chopatsa thanzi, maziko am'malingaliro komanso kusakhala ndi mavuto azaumoyo ndizofunikira.
- Tiyenera kukumbukira kuti mtundu uliwonse wamtundu uli ndi kagwiritsidwe kake kalori. Kuthamangira m'malo ola limodzi (ndikumapuma katatu) kumadya pafupifupi 400 kcal. Ngati muthamangira kukwera nthawi yofanana, mupereka kale 700 kcal. Chifukwa chake, tikukulimbikitsani kuti musamalire yankho la funso pasadakhale: "Kodi muyenera kuthamanga zingati kuti muchepetse kunenepa?"
- Funsani ngati kuthamanga pamalopo kumakuthandizani kuti muchepetse kunyumba, ndikuyembekeza inde, popanda zosintha zina? Tsoka, kuti muchepetse kunenepa ndikofunika kukumbukira za zakudya zopatsa thanzi komanso zochepa. Mwachitsanzo, ngati mutathamangira pomwepo, chonde, anzeru, ndi chidutswa cha pizza wabwino, nthawi yomweyo mumabwezera ma calories omwe mudagwiritsa ntchito ndikupeza kcal 200 kuchokera pamwambapa.
- Simungadziphunzitsenso njala inunso, chifukwa kuti mukhale ndi mphamvu zophunzitsira, muyenera kupeza gwero lamphamvu, ndiye kuti, idyani. Idyani zakudya zopatsa thanzi komanso zopatsa thanzi ndikufufuza zakudya zomwe anthu amakonda.
- Kodi kuthamanga pamalopo kumathandiza kuti muchepetse thupi ngati mayi adya moyenera, amachita masewera olimbitsa thupi pafupipafupi ndikuwunika njirayo? Inde, inde, pakadali pano muwona zotsatira zake mkati mwa mwezi umodzi - minofu idzauma, chipiriro chidzawonjezeka, ndipo kulemera kuyamba kuchepa.
Komanso, muyenera kukumbukira kuti izi zimangophunzitsa magulu ena aminyewa:
- Ma Quadriceps;
- Ziuno;
- Gluteal ndi gastrocnemius minofu;
- Mitsempha yam'mbuyo ndi mikono, zakulera.
Kuti mukhale ndi mawonekedwe okongola komanso ochepa, muyenera kulabadira minofu ina. Kuti muwonetsetse kuti mukuchita zolimbitsa thupi molondola, onetsetsani kuti mwafunsana ndi mphunzitsi waluso kapena onerani kanema wamomwe mungachitire kuthamanga komweko.
Kodi kuthamanga pamalopo kumapereka chiyani?
Tiyeni tiwone maubwino oyendetsera thupi, kutengera phindu lozikidwa paumboni komanso kuvulaza komwe kungachitike.
Ubwino wochita masewera olimbitsa thupi
- Kuchita masewera olimbitsa thupi komwe kumayendetsa zala zanu kumaphunzitsa bwino mtima ndi mitsempha yamagazi
- Chifukwa cha thukuta, slags ndi poizoni zimachotsedwa;
- Pakati pa makalasi, kukwera kumadzuka, mphamvu yamphamvu imakula;
- Ntchito ya impso imathandizidwa, chifukwa madzi ambiri amatuluka kudzera thukuta;
- Palibe katundu msana;
- Kuwonongeka kwamafuta kumachitika.
Ngati titha kukayikira funso loti chifukwa chiyani timathamangira pomwepo, kuphatikiza phindu la zamankhwala, tidzayitanitsa kupezeka kwa ndalama zakuthupi yunifolomu kapena malo ochitira masewera olimbitsa thupi, kudziyimira pawokha nyengo yanyengo, palibe chiopsezo chothamangira achigololo paki.
Tidasanthula mawonekedwe akuthamangira pomwepo, kulimbitsa thupi, luso lakupha kwake, ndipo tsopano tikambirana za zomwe zingachitike. Kodi pali zotsutsana ndi izi, zitha kuwononga thanzi, ndipo ndi gulu liti la anthu lomwe limatsutsana nalo?
Zovuta
- Kuthamanga m'malo kumakhala ndi phindu locheperako poyerekeza ndi kuthamanga pang'ono kapena mnzake wapakati chifukwa chofooka pang'ono paminyewa, chifukwa panthawi yamaphunziro palibe kuyenda kopingasa;
- Zochita zamtunduwu zimayamba kutopetsa, chifukwa zimakhala zosasangalatsa komanso zosasangalatsa;
- Chifukwa chothamangira m'nyumba, magazi sadzaza ndi mpweya;
- Katundu wa minofu ya mwana wang'ombe ndi kulumikizana kwa akakolo kumawonjezeka. Ngati simukuphunzitsa minofu yakumunsi mwendo wonse, mutha kupeza hypertrophy.
Pofuna kuthana ndi zovuta, timalimbikitsa kuthamanga pamalo opumira mpweya bwino kapena pakhonde. Zochita zina: ndikukweza mawondo m'mwamba kuti muwone bwino. Sewerani nyimbo zabwino kapena pulogalamu yosangalatsa ya TV kuti zisangalatse kuphunzira.
Chonde dziwani, zotsutsana ndizowonjezereka za matenda aakulu, mitsempha ya varicose, mimba, matenda a minofu kapena mtima, impso. Tikukulimbikitsani kuti musinthe kuthamanga m'malo mwake osayenda kwambiri.
Ndemanga
Kuthamangira m'malo ndi mawondo apamwamba ndi ntchafu kumawerengedwa ndi anthu kuti ndi imodzi mwazinthu zothandiza kwambiri pakuwongolera mawonekedwe a miyendo ndi matako. Ndicho, kugwiritsidwa ntchito kwamphamvu kwambiri kwamphamvu zathupi kumachitika, zomwe zikutanthauza kuti maphunzirowa ndiabwino, njira yochepetsera thupi imathamanga.
Choyipa chachikulu pakuchita masewera olimbitsa thupi ndichodzikongoletsa, chifukwa kuti muwone zotsatira zake patatha mwezi umodzi, muyenera kuthamanga mphindi 20 tsiku lililonse, m'malo omwewo.
Ophunzitsa zamasewera amalimbikitsa kuti muchite nawo mtundu uwu wazinthu limodzi ndi zochitika zina - chifukwa chake zotsatira zake zidzawonekera kwambiri. Inde, simukusowa jogger kuti muthamange pamalopo, koma popanda kusangalala, chidwi champhamvu, komanso kutsimikiza mtima, simutha kupita kulikonse ndi mayeso a TRP. Masewera akuyenera kukhala gawo la moyo wanu - yambani pang'ono ndi inu
