Kuti muwoneke bwino, muyenera kukhala ndi moyo wathanzi. Masewera ndi chida chofunikira pankhaniyi. Njira yabwino yowotchera mafuta ndikuphatikiza ma Workout osiyanasiyana (kuthamanga, kulimbitsa thupi, kupalasa njinga, kuyenda, ndi zina zambiri).
Mukamachita masewera olimbitsa thupi pafupipafupi, mutha kutentha msanga mafuta am'mimba mwa amuna. Poterepa, muyenera kuphunzitsa nsapato zoyenera. Kuchita bwino kwamakalasi kumatengera kusunthika komanso kuwonjezeka kwadongosolo.
Kodi kuthamanga ndi kotheka kuwotcha mafuta am'mimba mwa amuna?
Kunenepa kwambiri ndi kowopsa kawiri kwa amuna kuposa akazi. Chifukwa chake, ndikofunikira kwambiri kuti abambo azisamalira matupi awo moyenera.
Chimodzi mwazovuta kwambiri zamthupi lamwamuna ndi mimba. Mafuta omwe amayikidwa mozungulira mimba ndi owopsa. Mafutawa akuwadzudzula madokotala chifukwa chokweza mafuta m'thupi. Kuphatikiza apo, mafuta am'mimba amatha kuthandizira kukulitsa matenda osiyanasiyana.
Kuthamanga ndi njira yothetsera mafuta am'mimba. Choyamba, chakudya choyenera ndikofunikira kuti muchepetse kunenepa. Komabe, kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuchepetsa thupi lonse.
Pogwiritsira ntchito, minofu yonse ya munthu imagwira ntchito, njira zamagetsi zimathamanga. Kuchita masewera olimbitsa thupi kumatentha ma calories ambiri. Chifukwa chake, kuthamanga kumathandiza pakuwotcha mafuta am'mimba mwa amuna.
Kuwotcha mafuta am'mimba mwa amuna
Kuthamanga ndi njira yothandiza kuwotcha mafuta. Koma, muyenera kukumbukira nthawi zonse kuti maphunziro oterewa amangogwira ntchito limodzi ndi chizolowezi chatsiku ndi tsiku komanso zakudya zoyenera.
Poterepa, zinthu izi ziyenera kukumbukiridwa:
- Kuphunzira nthawi zonse. Kuchita zinthu mosasinthasintha ndichimodzi mwazinthu zopambana. Kusowa makalasi kumakhala chifukwa chachikulu chomwe chimasokoneza nthawi zonse zolimbitsa thupi.
- Yendetsani njira yothamanga. Ngati mukungoyamba kumene ndikusankha kuyamba kuthamanga, ndiye kuti muyenera kuphunzira njira yolondola. Mutha kugwiritsa ntchito ntchito za mphunzitsi waluso kapena kuphunzira nokha.
- Malo amasewera. Ndikofunikira kuchita makalasi kutali ndi misewu yafumbi ndi misewu yayikulu yamizinda. Akatswiri othamanga amalimbikitsa kuthamanga m'mawa kwambiri. Poterepa, kuchuluka kwa anthu kungapewedwe. Malo abwino ophunzitsira: mapaki, misewu yakumidzi, mabwalo amasewera, ndi zina zambiri.
- Zovala ndi nsapato. Kuti muphunzitse, muyenera kugwiritsa ntchito masewera apadera. Muyeneranso kusankha nsapato zoyenera zomwe zingakupatseni chitonthozo mukamachita masewera olimbitsa thupi.
Momwe mungasankhire malo ophunzitsira?
M'mawa mutha kuwona anthu akuthamanga m'misewu ya mzindawo. Mutha kuwona anthu akuthamanga m'mabwalo amasewera, mabwalo amasewera, komanso m'malo azolimbitsa thupi komanso m'mapaki.
Mutha kuthamanga kulikonse. Nthawi yomweyo, simuyenera kuthamanga pafupi ndi madera ogulitsa ndi misewu yodzaza. M'malo otere, mpweya umakhala woipa kwambiri, motero sikofunika kuchita masewera olimbitsa thupi.
Ganizirani malo omwe mumakonda kwambiri:
- Mapepala osindikizira. Treadmill ndiyofunikira m'nyengo yozizira. Awa ndi malo otetezeka kwambiri pochitira masewera (palibe zoopsa kapena zopinga).
- Nkhalango Kodi ndi amodzi mwamalo abwino kuphunzitsa nthawi zonse. Kuthamanga m'njira ya m'nkhalango ndizosangalatsa.
- Sitediyamu Ndi malo abwino ophunzitsira masewera. Coating kuyanika wapadera amapereka mkulu mlingo wa chitonthozo.
- Mapaki. Ndi bwino kuphunzitsa m'mawa. Poterepa, padzakhala ochepa odutsa. Muyenera kuthamanga m'njira, chifukwa chake muyenera kusankha nsapato zoyenera.
- Misewu ya mtawuniyi. Onetsetsani kuti mwasankha malo kutali ndi misewu yayikulu yamzindawu. Kuthamanga pa phula kumatha kubweretsa matenda osiyanasiyana. Chifukwa chake, muyenera kusankha nsapato zoyenera. Nsapato yoyenda bwino imachepetsa kupsinjika pamapazi anu ndi mafupa anu. Kuthamanga m'misewu yamizinda kumafunikira njira yoyenera.
Muyeneranso kusankha nthawi yoyenera yophunzitsira. Poterepa, mawonekedwe amunthu payekha ayenera kuwerengedwa. Zomwe zimagwirizana ndi munthu wina sizigwirizana ndi wina konse. Kugwiritsa ntchito madzulo kuli koyenera kwa munthu m'modzi, kulimbitsa m'mawa kwa wina.
Yendetsani njira yothamanga
Kuthamanga ndi katundu wachilengedwe wa munthu. Komabe, oyamba kumene ayenera kuphunzira njira yolondola.
Tiyeni tione malangizo akuluakulu:
- Kukweza miyendo kuyenera kuchitika mothandizidwa ndi chiuno.
- Kupuma mwamphamvu.
- Ndikofunika kuyika mapazi molondola.
- Mimba imafunika kukokedwa pang'ono.
- Sungani thupi molunjika.
- Manja akuyenera kukhala opindika pazitsulo.
- Masitepe akuyenera kukhala opepuka.
- Pumulani mapewa anu mukamathamanga.
- Sungani mutu wanu molunjika.
Nthawi zonse komanso kutalika kwa maphunziro
Simuyenera kuchita masewera olimbitsa thupi tsiku lililonse. Payenera kukhala njira imodzi. Munthu m'modzi amakonda kuchita masewera olimbitsa thupi - kamodzi pa sabata, ndipo wina - kasanu pa sabata.
Oyamba kumene ayenera kuphunzitsa kwa mphindi 10. Katunduyo ayenera kuwonjezeka pang'onopang'ono. Ndikulimbitsa thupi kokha komwe mungatenthe mafuta amimba.
Kodi kupuma bwino pamene akuthamanga?
Kuti muwotche mafuta am'mimba, muyenera kupuma bwino mukamachita masewera olimbitsa thupi. M'nyengo yozizira, ndikofunikira kupuma kokha kudzera m'mphuno. Ndikupuma mkamwa m'nyengo yozizira, chiopsezo chokhala ndi matenda osiyanasiyana chimakula.
M'nyengo yotentha, mutha kugwiritsa ntchito mpweya komanso mphuno. Poterepa, kupuma kuyenera kukhala kwaphokoso.
Poterepa, inhalation iyenera kukhala yakuya. Mukamakoka mpweya, minofu ya m'mimba iyenera kutengapo gawo. Inhalation iyenera kukhala yocheperako kawiri kuposa mpweya.
Contraindications kuthamanga
Pali zotsutsana zingapo pamasewera.
Nthawi zina madokotala amaletsa masewera:
- bronchial mphumu;
- thrombophlebitis m'munsi malekezero;
- kutentha;
- matenda aakulu;
- nyamakazi;
- mitral stenosis;
- nyamakazi;
- chifuwa;
- matenda osiyanasiyana;
- chophukacho;
- matenda osiyanasiyana.
Ndemanga za kuonda
Ndinali ndi mafuta ambiri m'mimba mwanga. Ndinayamba kuthamanga katatu pamlungu. Kulimbitsa thupi kumatha mphindi 40. M'masiku 50, ndidakwanitsa kutaya makilogalamu 8. Ndine wokondwa ndi zotsatira zake. Limbikitsani aliyense.
Oleg
Ali mwana, anali wonenepa kwambiri ndipo ankayesera kuonda nthawi zonse. Khama langa lonse linapita pachabe. Tsiku lina mnzake adalangiza kuthawa m'mawa. Ndinavomera. Ndinkakonda kwambiri. Ndinagulanso zovala zochitira masewera olimbitsa thupi komanso nsapato zothamangira. Zolimbitsa thupi ndizabwino kwambiri pakuwotcha mafuta am'mimba. Ndachepa thupi. Komabe, ndikupitilizabe kusewera masewera.
Sergei
Nthawi zonse ndimafuna kuwotcha mafuta amimba. Sindingathe kuzichita mwanjira iliyonse. Ndinaganiza zoyamba kuchita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi pafupipafupi kunandithandiza kulimbana ndi mafuta owonjezera. Ndataya makilogalamu 15. Kwa theka la chaka. Ndinakondwera ndi zotsatira zake.
Nikolay
Ndakhala ndikuchita masewera kuyambira ndili mwana. Koma, nditalowa ku yunivesite, kunalibe nthawi yokwanira, motero ndinasiya kuphunzira. Munthawi yamaphunziro anga, ndidapeza zambiri, mafuta ambiri adawoneka pamimba panga. Ndinaganiza zoyesa kuthamanga kuti ndiwotche mafuta. Ndidayamba ndi mphindi 20, ndipo lero ndathamanga mphindi 40. Mu miyezi 8 ndataya makilogalamu 10.
Victor
Kwa miyezi itatu ndimathamanga madzulo. Ndataya 9 kg. Ndinayamba kudya zakudya zopatsa thanzi, komanso ndinakonzanso zochitika za tsiku ndi tsiku.
Eugene
Kuti muwotche mafuta am'mimba, muyenera kudya chakudya chopatsa thanzi. Kuphatikiza apo, chizolowezi chatsiku ndi tsiku ndichofunikira kuti muchepetse thupi. Pali zotsutsana zingapo zothamanga, chifukwa chake muyenera kuyezetsa thupi musanayambe kulimbitsa thupi.
Kuti muphunzitse, muyenera kusankha malo oyenera. Perekani zokonda kumapaki, mabwalo amasewera ndi malo olimbitsira thupi Onetsetsani kuti mukutsatira nthawi zonse zolimbitsa thupi zanu.
