Kulakalaka kuchepa thupi kumachitika pafupifupi pa mphindi iliyonse. Komabe, sikuti aliyense ali ndi mwayi komanso nthawi yochita masewera olimbitsa thupi kapena kuthamangira panja. Kuthamanga pamalo amodzi kunyumba ndikothandiza kuti muchepetse thupi komanso kulimbitsa minofu.
Kodi kuthamanga panyumba kumathandiza kuchepetsa thupi?
Ambiri amakayikira za masewera olimbitsa thupi ngati kuthamanga kunyumba pamalo amodzi kuti muchepetse kunenepa. Komabe, kugwiritsa ntchito kulimbitsa thupi koteroko kungakuthandizeni kuti muchepetse thupi ndikulimbitsa minofu yanu mthupi lanu lonse.
Komanso, kuthamanga kunyumba ndimtundu wabwino wama cardio kukonza ntchito zamkati zamkati. Nthawi zambiri, kuthamanga kunyumba kumaphatikizidwa ndi zolimbitsa thupi zina, zomwe nthawi yayitali zimakupatsani mwayi wopeza kuwonda.
Ubwino ndi zoyipa zothamangira m'malo
Kugwiritsa ntchito kulimbitsa thupi kunyumba kungakwaniritse izi:
- bwino ntchito mtima;
- kumapangitsa kuyenda kofulumira kwa magazi kudzera mumitsuko;
- kuchuluka kagayidwe, zomwe chifukwa kumabweretsa kutentha mafuta thupi;
- kuonjezera kukhathamira kwa khungu, kuphatikizapo kuchotsa cellulite;
- thukuta labwino, lomwe limakulolani kuchotsa poizoni ndi poizoni;
- kuchepa kwa njala;
- zopatsa mphamvu;
- kuchepetsa nkhawa munthu.
Ndikofunikanso kuwunikira chitonthozo cha maphunziro. Kuti mukwaniritse zotsatirazi, palibe chifukwa choyendera mabungwe apadera. Makalasi amatha kuchitika nthawi iliyonse yamasana; izi sizitengera malo ambiri.
Zoyipa zothamanga kunyumba:
- mosiyana ndi njira zina, kuthamanga kumeneku kumayatsa kuwotcha kwakanthawi kochepa, ndikofunikira kusunga maphunziro pafupipafupi kuti muchepetse kunenepa;
- minofu imagwira ntchito nthawi yomweyo, yomwe imachepetsa mphamvu yophunzitsira;
- kuthamanga panyumba sikoyenera kwa anthu omwe ali ndi matenda am'mafupa.
Komanso, zovuta zamakalasi ziyenera kukhala chifukwa chodzikongoletsa, chifukwa chake, kuti akwaniritse zofunikira, ayenera kukhala ndi chilimbikitso komanso chikhumbo champhamvu.
Ndi minofu iti yomwe imagwira ntchito?
Minofu yonse imagwira nawo ntchito yophunzitsayi. Komabe, kutsindika kumabwera pamunsi. Kuti muphunzitse magulu onse a minofu, muyenera kusintha njira zina zothamanga.
Zimatenga nthawi yayitali bwanji kuthamanga?
Kuti zotsatira zooneka kuchokera ku maphunziro ziwonekere, m'pofunika kuwona zochitika nthawi zonse. Tikulimbikitsidwa kuyeserera kwa mphindi zosachepera 20-30 patsiku, pang'onopang'ono ndikuwonjezera nthawi yayitali. Masiku 5-6 amaphunzitsidwa sabata iliyonse.
Kuti mukwaniritse zotsatira zawo mwachangu, ndikololedwa kuphunzitsa kawiri patsiku, kuphatikiza zolimbitsa thupi zina.
Ndi ma calories angati omwe amathamanga pamalopo amawotcha?
Kuchuluka kwa ma calories omwe atayika pantchito imodzi makamaka zimadalira kulemera kwa wothamanga, kulemera kwake, kuchuluka kwa kalori kotentha.
Pafupifupi, mu mphindi 40 zothamangira pomwepo, munthu wolemera makilogalamu 60 azitha kutaya ma calories 450. Ndi masewera olimbitsa thupi, chiwerengerochi chimakwera mpaka ma calories 600 pa nthawi yolimbitsa thupi.
Njira zothamangira m'malo mwake
Mukamaphunzira, mutha kusinthana ndi njira zina ndikulumikiza magulu owonjezera aminyewa. Kuchita masewera olimbitsa thupi koyenera kuyenera kuyamba ndi kutentha komwe kumakonzekeretsa minofu yolemetsa ndikuchepetsa chiopsezo cha kupweteka kwa mafupa.
Kuthamanga ndi mawondo apamwamba
Njira yophunzitsirayi imakulitsa magwiridwe antchito a gawoli ndipo imathandizira kufulumira kunenepa. Mukamaphunzira, katundu wamafundo am'mabondo ndi mitsempha amakula kwambiri. Mtundu uwu wa masewera olimbitsa thupi uyenera kuyambitsidwa kutenthetsa.
Kuti muchepetse thupi, muyenera kutsatira izi m'makalasi:
- manja amayenda mofanana ndi miyendo;
- pamene akuthamanga, kokha ndi phazi lomwe limakhudza pansi;
- kuthamanga kwambiri;
- mawondo akukwera mmwamba momwe angathere;
- nthawi zolimbitsa thupi, minofu ya m'mimba iyenera kukhala yolimba, izi zimachepetsa chiopsezo chovulala msana.
Ndikofunikanso kupuma moyenera pophunzitsa. Kupuma kuyenera kukhala ngakhale ndi chifuwa chonse.
Shani Tsambani
Kuti mugwiritse ntchito njirayi, muyenera kupendekera patsogolo pang'ono ndikuthamanga, kuyesa kufikira matako ndi zidendene. Ndi mtundu uwu wa masewera olimbitsa thupi, matako ndi miyendo zimasunthika bwino. Kuthamanga kumatha kukhala kosalala komanso kwamphamvu.
Kuti mupeze zotsatira zachangu, ndikofunikira kusinthasintha kwamayendedwe, kuyamba pang'onopang'ono komanso kukulitsa katundu pang'onopang'ono. Manja nthawi yochita masewera olimbitsa thupi ayenera kupindika ndikudina thupi
Zotsutsana
Kuthamangira kunyumba kuti muchepetse kunenepa kumatha kukhala ndi zotsutsana zambiri, monga:
- kwa anthu omwe ali ndi matenda opuma, sizoyenera kuchita nawo masewerawa;
- matenda a mtima;
- kuwonongeka kwa mafupa. Masewera amachitikira gulu ili laanthu moyang'aniridwa ndi akatswiri;
- kuvulala kwa mawondo;
- mu milungu yoyamba ndi yomaliza ya mimba. Kuchita khama kwambiri kumatha kubweretsa kubadwa msanga;
- kwa anthu onenepa kwambiri, pali zotsutsana pamasewerawa. Popeza kuwonongeka kwamagulu kumatha kuchitika.
Komanso, makalasi samachitidwa chifukwa cha matenda amkati ndi matenda amtundu wambiri.
Ndemanga za kuonda
Mumanetiweki, ndakhala ndikukumana ndi ndemanga zomwe zimachitika pomwepo sizothandiza ndipo zimapangitsa kuti muchepetse thupi. Ndimakumana ndi zotsutsana. Mothandizidwa kuthamanga kunyumba, ndidataya makilogalamu 5 m'masiku 30. Tsopano ndimachita phunziro ili pafupipafupi.
Ndimaphunzitsa kawiri patsiku, pamaso pa TV, kwa mphindi 30-40. Maphunziro satenga nthawi yochuluka ndipo palibe chifukwa chowonongera ndalama pogula zoyeserera zomwe zimangowononga nyumba.
Olga
Nditabereka, ndidachira, palibe nthawi yoyendera ma gym. Ndimaphunzira kunyumba. Zotsatira zake zimawonekera, lamulo lofunikira ndikuwona momwe maphunziro amaphunzirira. Pang'ono ndi pang'ono ndinayamba kutenga nawo mbali, tsopano theka la ola lakuthamanga ndi njira yovomerezeka m'mawa ndi madzulo.
Alexandra
Ndili ndi thupi lolemera makilogalamu opitilira 90, kuthamanga m'malo ochitira masewera olimbitsa thupi sizimandisangalatsa, ndimakonda kuchita zolimbitsa thupi m'nyumba popanda alendo. M'masabata awiri oyambilira, zinali zovuta kukakamiza kuti ndiyambe maphunziro, zinthu zachangu nthawi zonse zimawonekera. Komabe, tsopano amatha kuyeserera mpaka mphindi 30 kangapo patsiku. Kulemera sikunachepe, koma kumverera kwamphamvu ndi kupirira kowonjezera kudawonekera.
Igor
Ndine wazaka 40, popita nthawi minofu idayamba kufooka ndipo kunenepa kunawonekera. Ndakhala ndikuchita masewera othamanga ndikutambasula kwa miyezi iwiri kunyumba. Asanayambe maphunziro, mamba adawonetsa 60 kg, tsopano 54. Ndine wokondwa ndi zotsatira zake, kulemera kwake kumachoka pang'onopang'ono popanda vuto lililonse kuumoyo. Khungu limamangidwa ndipo limawoneka laling'ono kwambiri.
Alona
Zochita zilizonse zolimbitsa thupi, ngati zimachitika pafupipafupi, zimapangitsa kuti muchepetse thupi. Kuthamangira pamalopo sikothandiza kwenikweni ngati kungolowera malo, komabe, mukamaliza mwadongosolo, kumatha kuchepetsa kunenepa kwambiri. Ndimachita maphunziro otere nthawi yachisanu, pomwe kulibe mwayi wothamangira kumlengalenga. Chovuta chokhacho pamaphunziro amtunduwu ndikuchepa kofuna kuphunzitsa.
Zolemba
Masewera amatha kuchitidwa mulimonse momwe zingakhalire. Kuthamanga kumatha kuchitika ngati kulimbitsa thupi kuti muwonjezere mphamvu kapena kuti muchepetse kunenepa. Kuti phunziroli lisayambitse mavuto, m'pofunika kusankha zovala ndi nsapato zoyenera. Kuthamangira pamalo amodzi kumachitika ndi nsapato zothamanga kuti muchepetse kuvulala kwa phazi.
