Ubwino wolimbitsa thupi pamtunda

Kafukufuku akuwonetsa kuti mphindi 15 zokha zothamanga tsiku lililonse zitha kulimbitsa dongosolo la minofu ndi mafupa la munthu.

Komanso, zotsatira zabwino zimawonedwa kwa nthawi yayitali. Sikuti nthawi zonse zimakhala zotheka kuyenda pa treadmill mumsewu; njanji yapadera imagulidwa kuti iziyenda pafupipafupi.

Treadmill - zomwe zimachita, thanzi limapindula

Malo ambiri ochiritsira ali ndi makina opondaponda ngati njira yothandizira.

Imagwira munthawi zotsatirazi:

1. Kuchepetsa thupi.
2. Kusunga thanzi labwino la thupi.
3. Kupirira.
4. Kupititsa patsogolo dongosolo la mtima.
5. Kwa dongosolo la kupuma.
6. Kulimbitsa minofu ndikuisunga bwino.
7. Kusintha mkhalidwe wamaganizidwe a munthu.

Nthawi zina, ndizoletsedwa kugwiritsa ntchito pulogalamu yoyeseza yomwe ikufunsidwayo, komanso kuthamanga nthawi zonse. Izi ndichifukwa cha zomwe zimakhudza thupi la munthu.

Zochepa

Pali njira zingapo, zakudya ndi zolimbitsa thupi zomwe cholinga chake ndi kuonda. Popeza matenda aakulu, Ndi bwino kuti nthawi zonse kuthamanga.

Kugwiritsa ntchito chopondera chimadziwika ndi izi:

1. N`zotheka kusintha katundu ntchito. Sitikulimbikitsidwa kuti nthawi yomweyo mukhale ndi katundu wambiri mthupi, chifukwa izi zimayambitsa zovulala zosiyanasiyana.
2. Ma calories ambiri amatumizidwa panthawi yothamanga. Pachifukwa ichi, pafupifupi minofu yonse imakhudzidwa, zomwe zimapangitsa kuti zitheke.

Kuchepetsa thupi, makina opondera amagwiritsidwa ntchito nthawi zambiri. Zotsatira zake zimawonedwa patatha milungu ingapo, zonse zimatengera mawonekedwe amlandu wina.

Kusamalira momwe thupi lilili

Anthu omwe amapita kumalo ochitira masewera olimbitsa thupi amadziwa kuti kuthamanga kumathandiza kuti thupi lonse likhale labwino.

Kuthamanga pa treadmill ndikulimbikitsidwa:

1. Zikakhala choncho muyenera kuchotsa mafuta ochepa.
2. Ngati ntchitoyi ikuphatikizapo kukhala nthawi yayitali. Kuthamanga kumakuthandizani kuti mukhale ndi zovuta zambiri m'thupi.
3. Pochita masewera osiyanasiyana kuti thupi likhale labwino.

Pakalibe matenda, kuthamanga nthawi zonse kumakupatsani mwayi wokhazikika, pomwe sikofunikira kuyendetsa mtunda wautali.

Kukulitsa kupirira

Akatswiri ambiri amanena kuti kuthamanga nthawi zonse kumathandiza kuti munthu apirire.

Izi ndizofunikira:

1. Pogwira ntchito yakuthupi. Zimaperekanso ndalama pama calories, kukonzekera koyambirira kumakupatsani mwayi wopangitsa thupi kukhala lolimba.
2. Mukamasewera masewera. Masewera ambiri amasewera ndi masewera olimbitsa thupi amafunika kupirira kwambiri, popanda izi ndizosatheka kufikira zotsatira zabwino.
3. Kutenga nthawi yayitali pamavuto azachilengedwe. Ngakhale kuyenda panja kutentha kumabweretsa mavuto ambiri.

Kupirira kumafunika munthawi zosiyanasiyana. Komabe, masewera ena amakulolani kuti mukwaniritse zomwezo.

Kwa dongosolo lamtima

Kuthamanga kumakhudza dongosolo lonse la mtima. Nthawi yomweyo, kuchita zolimbitsa thupi moyenera kumalimbitsa, kuzipangitsa kuti zisakhale zovuta kupsinjika.

Mwa zina, tikuwona izi:

1. Kuthamanga kumathandiza kupewa matenda ambiri okhudzana ndi mtima wamitsempha. Komabe, muyenera kuyamba kuyeseza zizindikilo zoyamba zisanawonekere, popeza simungathamange matenda atayamba.
2. Mtima umakhala wolimba kupsinjika. Kutentha kwambiri ndi kutentha, kugwira ntchito m'malo ovuta, kutentha kwakanthawi - izi ndi zina zambiri zimakhudza thupi la munthu.
3. Thupi limayamba kutengeka ndi zochitika zachilengedwe.

Musaiwale kuti nthawi zina, kuthamanga kumatha kuyambitsa matenda amtima. Ichi ndichifukwa chake kuthamanga kumayenera kuchitidwa poganizira momwe thupi lilili.

Kwa dongosolo la kupuma

Pa nthawi yayitali, makina opumira amayatsidwa.

Kafukufuku akuwonetsa kuti kuthamanga nthawi zonse kumatha:

1. Lonjezerani mphamvu zamapapo.
2. Imathandizira kuchira kwa maselo omwe akhudzidwa.
3. Kuchepetsa mwayi wokhala ndi matenda omwe amakhudza kupuma.

Kuti mukwaniritse zomwe mukufuna, muyenera kupuma moyenera panthawi yothamanga. Ichi ndichifukwa chake pakapita nthawi ndi pomwe kusintha komwe kumachitika kungasinthidwe.

Kulimbitsa ndi kutulutsa minofu

Ma calories ambiri amatumizidwa panthawi yothamanga. Pankhaniyi, pafupifupi minofu yonse imakhudzidwa, chifukwa adapangidwa kuti azikhala okhazikika.

Kuthamanga kumakupatsani mwayi:

1. Limbikitsani minofu yonse. Zina mwazo ndizosatheka kuthana ndi zida zophunzitsira mphamvu.
2. Zimapindulitsa pamitsempha.
3. Perekani mawu kwakanthawi.
4. Chitani masewera olimbitsa thupi.
5. Fotokozerani kutentha kwa minofu musanachite zolimbitsa thupi zosiyanasiyana. Ochita masewera ambiri nthawi zonse amaphatikizapo kuthamanga pang'ono pokonzekera, ngati angaphunzitse masewera olimbitsa thupi, treadmill imagwiritsidwa ntchito pa izi.

Ngakhale othamanga omwe amapita kukachita masewera olimbitsa thupi amamva kusintha komwe kukuchitika. Kuthamanga kumawerengedwa kuti ndi chimodzi mwamasewera ovuta kwambiri chifukwa chazovuta zake.

Za mkhalidwe wamaganizidwe

Akatswiri amati masewera ndi imodzi mwa njira zabwino kwambiri zothetsera kuvutika maganizo.

Izi ndichifukwa cha mfundo zotsatirazi:

• Ndi kuphunzira kosalekeza, umunthu umapangidwa womwe umakhala wosagwirizana ndi malingaliro amisala.
• Panthawi yothamanga, munthuyo amangoganizira zokhazokha. Chifukwa chake, ndizotheka kuthana ndi malingaliro akunja.
• Popita nthawi, zotsatira zake zimawonekera. Mukakwanitsa, kudzidalira kwanu kumakwera.

Amalimbikitsa kupita kumasewera ndi anzawo, chifukwa ndizosavuta kwamaganizidwe. Ichi ndichifukwa chake kuyenda mumsewu kumalimbikitsidwa ku masewera olimbitsa thupi kapena malo ena ofanana.

Zovuta komanso zotsutsana

Monga tanena kale, makalasi omwe amaphunzitsidwayo amathanso kuwononga thanzi la anthu.

Ndizoletsedwa kupanga zotsutsana za:

1. Matenda a dongosolo la mtima. Ndizofala masiku ano chifukwa cha kusadya bwino. Kuthamanga ndi matenda omwewo kumatheka pokhapokha ndi chilolezo kuchokera kwa dokotala yemwe akupezekapo.
2. Ndi chitukuko cha matenda opuma. Panthawi yothamanga, mapapo akugwira ntchito mwakhama. Ichi ndichifukwa chake matenda ena amatha kukula msanga poyenda pafupipafupi.
3. Ngati kuwonongeka kwa mafupa. Matenda ena amatha kutengeka.
4. Matenda a mafupa ndi olowa.
5. Kuvulala. Ngakhale kuvulala komwe kunawonekera zaka zingapo zapitazo, ndikumakhudza kwambiri, kudzayambitsanso mavuto ambiri.
6. Kulemera kwambiri. Kuthamanga pakadali pano kungayambitse matenda ena. Ndichizoloŵezi chodziwika kuti kulemera kumachepetsedwa mwa kutsatira zakudya, pambuyo pake amapita kumaphunziro.

Mitsempha ya mtima imavutika kwambiri chifukwa cha kuthamanga kosayenera. Mkhalidwe wa ovulala akale amathanso kukulira. Choncho, tikulimbikitsidwa kuti muthamange mutakambirana ndi dokotala.

Njira yotetezeka komanso yothandiza

Kutsata malamulo ena kumakupatsani mwayi wopezeka kuvulala.

Malamulo achitetezo ndi awa:

1. Woyamba amasankha liwiro locheperako.
2. Asanalowe m'kalasi, mvetserani momwe zingwe zilili.
3. Zizindikiro zoyambirira za kutopa zikawonekera, liwiro limachedwetsa kapena kuthamanga kumaimiratu.
4. Pakumva kupweteka kwakanthawi, phunzirolo limayima. Ndikuthamanga koyenera, kutopa kumakula pang'onopang'ono.

Kuonjezera mphamvu ya maphunziro, pulogalamu yophunzitsa payekha imapangidwa. Osaphwanya ndandanda, chifukwa izi zidzachepetsa kwambiri magwiridwe antchito. Ngati cholingacho chimakhudzana kwambiri ndi kuchepa kwa thupi, ndiye kuti zakudya zopangidwa pambuyo pake zimatsatiridwa.

Kuchita masewera olimbitsa thupi pamakina opondaponda kumakhudza thupi la munthu. Mtengo wa pulogalamu yotereyi ndiwokwera kwambiri; pamafunika malo kuti uyike.