Mutha kuthamanga nthawi iliyonse masana, ndalemba kale izi m'nkhaniyi: mukatha kuthamanga. Koma kuthamanga kwam'mawa kwa ambiri ndi nthawi yokhayo yotheka kuti amalize masewera olimbitsa thupi. Munkhaniyi, tiwona mawonekedwe othamanga m'mawa kuti maphunziro apindulitse thupi ndikusangalatsa.
Momwe mungadye musanathamange m'mawa.
Mwina ndi limodzi mwamafunso akulu pamutuwu. Kupatula apo, m'mawa ndizosatheka kudya kadzutsa musanathamange, kuti ola limodzi ndi theka lidutse pakati pa kudya ndi kuchita masewera olimbitsa thupi.
Chifukwa chake, ngati mwazolowera, kunena, kudzuka 5 m'mawa ndikupita kuntchito nthawi ya 8.30, ndiye kuti ndizotheka kukhala ndi kadzutsa wabwino pasanathe theka la ola mutadzuka, ndikumathamanga kuyambira 7 mpaka 8.
Ngati izi sizingatheke, ndipo ndikuganiza kuti ambiri alibe, ndipo mumakhala ndi maola ochulukirapo a 2 m'mawa othamanga komanso kudya kadzutsa, ndiye kuti pali njira ziwiri.
Yoyamba ndikupanga chotupitsa chopepuka ndi ma carbs othamanga. Itha kukhala tiyi kapena khofi wabwino wokhala ndi shuga wambiri kapena uchi. Mphamvu zolandilidwa ndizokwanira kuthamanga kwa ola limodzi, pomwe sipadzakhala kulemera m'mimba. Muthanso kuyenda ndi khofi wanu wam'mawa ndi mpukutu wawung'ono kapena kapamwamba ka mphamvu.
Pambuyo pa chotukuka choterocho, mutha kuthamanga nthawi yomweyo. Ndipo ndibwino kuti muchepetse mphindi 10 mukadya kadzutsa. Kenako chakudya chidzakhala ndi nthawi yokwanira pang'ono, ndipo chakudya chofulumira chimayamba kukonzedwa.
Njirayi ndi yoyenera kwa iwo omwe akufuna kuthamanga bwino ndipo sasamala za kulemera kwambiri.
Ngati mukufuna kuti muchepetse kuthamanga, ndiye kuti simufunikira chakudya chofulumira musanathamange ndipo muyenera kugwiritsa ntchito njira yachiwiri - kuthamanga mopanda kanthu. Kuphatikiza kwapadera kwam'mawa ndikuti nthawi ino yamasiku thupi limakhala ndi glycogen yocheperako. Chifukwa chake, thupi limayamba kuwotcha mafuta pafupifupi nthawi yomweyo. Kuipa kwa njirayi ndikuti, makamaka poyamba, pomwe thupi silinagwiritsidwe ntchito kuthamanga mopanda kanthu, zimakhala zovuta kwambiri kuphunzitsa. Koma pang'onopang'ono, thupi likamaphunzira kusintha mafuta kukhala mphamvu, kuthamanga kumakhala kosavuta.
Mwa njira, kuthamanga pamimba yopanda kanthu kumathandizanso kwa iwo omwe safuna kuonda. Chifukwa chake ndi chimodzimodzi - kuphunzitsa thupi kuti lizigwiritsa ntchito mafuta mwakhama.
Koma mulimonsemo, m'pofunika kusinthana maphunziro opanda kanthu m'mimba ndikuphunzitsani zoziziritsa kukhosi, ndipo simuyenera kuchita zolimbitsa thupi mopanda kanthu. Kupanda kutero, pamakhala mwayi posachedwa kuti ukagwire ntchito mopitilira muyeso chifukwa chakuchepa kwa mphamvu.
Momwe muthamangire m'mawa wanu
Ngati muthamanga pang'onopang'ono, ndiye kuti mutha kuchita popanda kutentha. Popeza kuthamanga pang'onopang'ono pakokha ndikotentha, ndipo mphindi 5-7 pambuyo pake, thupi lanu litambasulidwa kale. Zimakhala zovuta kwambiri kuvulala mukamathamanga pang'onopang'ono. Pokhapokha mutakhala wonenepa kwambiri kapena ngati muponda mwala ndikupotoza mwendo wanu.
Ngati mukufuna kuthamanga mwachangu kapena kuchita masewera olimbitsa thupi, mwachitsanzo, fartlek, ndiye kuti muziyenda pang'onopang'ono kwa mphindi 5-7 musanathamange. Ndiye kuchita masewera olimbitsa thupi kutambasula miyendo yanu ndi konzekera thupi lanu. Ndipo yambani kuchita masewera olimbitsa thupi mwachangu.
Ngati ndinu woyamba kuthamanga, ndipo mpaka osayima kuthamanga kupitirira mphamvu zanu, ndiye sinthani pakati panjira ndi kuthamanga. Tinathamanga kwa mphindi 5, tinapita sitepe. Tinayenda kwa mphindi zochepa ndikuthamanganso. Pang`onopang`ono, thupi kulimba, ndipo mudzatha kuthamanga osachepera theka la ola popanda kupita sitepe.
Zolemba zina zomwe zingakusangalatseni:
1. Yayamba kuthamanga, zomwe muyenera kudziwa
2. Kodi nditha kuthamanga tsiku lililonse
3. Kodi nthawi ndiyotani
4. Momwe mungakhalire pansi mukamaliza maphunziro
Zakudya zolimbitsa thupi zitatha
Chofunikira kwambiri m'mawa wanu kuthamanga. Ngati muthamanga ndipo pambuyo pake simupatsa thupi zakudya zofunikira, ganizirani kuti kulimbitsa thupi kwatsika kwambiri.
Chifukwa chake, mutathamanga, choyamba, muyenera kudya chakudya chochepa kwambiri. Izi zimagwiranso ntchito kwa iwo omwe akufuna kuonda. Ndipo iwo omwe sadzataya thupi.
Chowonadi ndichakuti mukamathamanga, mudagulitsa masitolo a glycogen, omwe thupi limayenera kusintha m'malo mwake. Ngati samalandira chakudya, apanga glycogen kuchokera kuzakudya zina. Chifukwa chake, bala yamagetsi, nthochi, kapena kansalu kakang'ono ndiyofunika kudya.
Chachiwiri, pambuyo pake muyenera kudya zakudya zomanga thupi. Nsomba, nkhuku, zopangidwa ndi mkaka. Mapuloteni ndi nyumba yomwe idzafulumizitse kuchira kwa minofu. Kuphatikiza apo, mapuloteni amakhala ndi michere yomwe imathandizira kuwotcha mafuta. Chifukwa chake, ngati mukusowa ma michere iyi, ndiye kuti zidzakhala zovuta kuyendetsa ndalama m'malo osungira mafuta.
Kwa iwo omwe safunika kuonda, mutha kudya kadzutsa osati chakudya chama protein okha, komanso chakudya chochepa. Kukhala ndi mphamvu zokwanira tsiku lonse. Chakudya cham'mawa chachikulu ngati mpunga kapena buckwheat wokhala ndi nyama. Msuzi wa nkhuku, mbatata ndi nyama. Mwambiri, pali zosankha zambiri.
Malingaliro
Pofotokoza mwachidule zonsezi pamwambapa m'mawu atatu, ndiye kuti kulimbitsa thupi m'mawa kuyenera kuyamba ndi chakudya cham'mawa chochepa, chomwe chimakhala ndi tiyi kapena khofi wabwino, ndipo nthawi zina mutha kudya bun kapena bar yamagetsi. Pambuyo pake, pitani kothamanga, ngati kuthamanga kuli pang'onopang'ono, ndiye kuti mutha kuchita popanda kutentha, ngati kuthamanga kuli tempo, choyamba perekani mphindi 5-10 kuti muzitha kutentha. Mutatha kuthamanga, onetsetsani kuti mudye chakudya chochepa, komanso chakudya cham'mawa chokwanira ndi zakudya zokhala ndi zomanga thupi zambiri.
Kuti muwongolere zotsatira zanu pakuyenda mtunda wapakatikati komanso wautali, muyenera kudziwa zoyambira, monga kupuma koyenera, luso, kutentha, luso lopanga eyeliner woyenera patsiku la mpikisano, gwirani ntchito yolimba yolimba yothamanga ndi ena. Chifukwa chake, ndikukulimbikitsani kuti mudzidziwe bwino makanema apadera pa mitu iyi ndi mitu ina kuchokera kwa wolemba tsamba la scfoton.ru, komwe muli. Kwa owerenga tsambali, maphunziro apakanema ndiulere. Kuti muwapeze, ingolembetsani zamakalata, ndipo mumphindi zochepa mudzalandira phunziro loyamba mndandanda wazomwe zimakhalira pakupuma koyenera mutathamanga. Lembetsani ku phunziroli apa: Kuthamanga kwamaphunziro apakanema ... Maphunzirowa athandiza kale anthu masauzande ambiri ndipo athandizanso inunso.
