Kuthamanga ndi masewera osadzichepetsa kwambiri. Palibe njira zamakono, nyumba zapadera, malo omwe amafunikira, amayendetsedwa kulikonse. Mutha kuzichita m'mawa, madzulo, chifukwa ndizosavuta. Koma kuthamanga kwammawa ndibwino. Chifukwa chiyani ntchito yake ndi yotani?
Ubwino Waumoyo Wothamanga M'mawa
Ubwino wake ndiosatsutsika. Kamvekedwe ukuwonjezeka, dzuwa ukuwonjezeka.
Imathandizanso pakulimbikitsa thanzi, thupi, malingaliro amisala:
- Minofu ya thupi imalimbikitsidwa.
- Mtima ndi mitsempha yamagazi imalimba, ndipo kuperekanso zakudya m'thupi kumawongolera.
- Mapapu amakula. Voliyumu yawo ikukula. Zotsatira zake ndikuti minofu ya thupi imadzaza ndi mpweya wabwino.
- Kuthamanga m'mawa kumapangitsa chidwi chanu, chomwe chimapindulitsa kwambiri. Kuti thupi lizigwira ntchito bwino, chakudya cham'mawa ndichofunikira kwambiri. Kuchulukitsa ntchito zofunika. Kuthamanga madzulo kungakuthandizeni kugona bwino.
- M'mawa, palibe chakudya mu thupi la munthu, mafuta kutentha mofulumira. Izi zikutanthauza kuti kulimbitsa thupi kumathandiza kuti muchepetse thupi, zomwe mosakayikira zimapindulitsa. Kupewa matenda ashuga, matenda amtima.
- Mkhalidwe wamaganizidwe a wophunzirayo umathandizanso. Kudzidalira kumadzuka, kudalira, kukhazikika, kulimba mtima.
Ndikofunika kuthamanga, ngakhale m'mawa, ngakhale madzulo, koma pali zotsutsana. Kuyambira makalasi, muyenera kukaonana ndi dokotala.
Mphamvu yothamanga m'mawa kuti muchepetse kunenepa
Makamaka anthu amathamanga m'mawa kuti achepetse thupi. Njirayi ndi yothandiza kwambiri. Pambuyo pa mwezi umodzi wamaphunziro, zotsatira zake zimawoneka. Kuwerengedwa - mu sabata mutha kutaya makilogalamu 1 - 3 a kulemera.
Koma kuti mupeze zomwe mukufuna, muyenera kukana:
- kuchokera ku ufa;
- zakudya zamafuta;
- kusuta;
- kumwa zakumwa zoledzeretsa.
Chifukwa chiyani kuli bwino kuthamanga m'mawa? Chowonadi ndi chakuti panthawiyi (kuyambira 5 mpaka 7 koloko) zochitika zachilengedwe kwambiri (nsonga yoyamba) imagwera, katundu amasamutsidwa mosavuta, makalasi ndiwothandiza, njira zamagetsi zimafulumizitsidwa, zopatsa mphamvu zimafulumira.
Nchifukwa chiyani kuthamanga kumachita bwino kuposa zinthu zina? Poyerekeza (pa nthawi yayitali):
- 100 kcal amayaka pa kompyuta;
- poyenda (pang'onopang'ono) - 200 kcal;
- kuthamanga - 360 kcal.
Kusiyanako kuli kosavuta.
Momwe mungathamange bwino m'mawa?
Kuthamanga kungakhale kopindulitsa pokhapokha ngati dokotala amatsatira malamulo okhazikitsidwa. Ambiri a iwo.
Chifukwa chake, upangiri wamba:
- Kayezetseni ndikufunsani dokotala wanu. Muyenera kuwonetsetsa kuti mulibe matenda omwe amalepheretsa kuchita masewera olimbitsa thupi.
- Kuti muchepetse kunenepa, simuyenera kuthamanga kokha, komanso kuti mudye moyenera komanso mokwanira. Kuphatikiza apo, mugone bwino. Kugona kuyenera kukhala koyenera komanso kwabwino.
- Musanayambe kuthamanga, kutentha kumachitika, makamaka mphamvu. Mwachitsanzo, zolimbitsa thupi zolemera (ma dumbbells ndi zina zotero).
- Musanayambe maphunziro, pangani pulogalamu yamaphunziro ndikutsatira izi mtsogolo.
- Ngati munthu akulemera kwambiri, ndiye pagawo loyamba, osathamanga, koma kuyenda, kusinthana pang'ono pang'onopang'ono.
- Mukamaliza kuthamanga, muyenera kuziziritsa, i.e. Chitani masewera olimbitsa thupi. Izi zitha kupewa kutsina, ndi zina zotero.
- Kuti muphunzire, muyenera kusankha zovala zabwino zomwe sizingakulepheretseni kuyenda.
Mverani malangizo a madokotala. Ndikofunika kuti muyambe kulimbitsa thupi ndikuyenda. Tithamanga pafupifupi 200 m, kenako tidzayendanso momwemo, kenako kuthamanga mwachangu - pafupifupi 200 m, kenako kuthamanga kosavuta.
Kubwereza kangapo kwa theka la ora kapena mphindi 40. Chifukwa chake, mafuta adzawotchedwa mwachangu. Kuphatikiza apo, njira yochotsera izi ipitilira pambuyo pamaphunziro kwakanthawi.
Njira zothamangira ndizofunikanso:
- Manja amayenda momasuka. Simusowa kuzikweza pachifuwa kapena kuziweyulira.
- Gawo limapangidwa ndi phazi lathunthu.
- Kupuma: koka mpweya kudzera m'mphuno, tulutsa pakamwa.
Zinthu zochepa zochepa zofunika kuzizindikira:
- Kwa oyamba kumene, ndibwino kuthamanga kawiri kapena katatu pa sabata, mutazolowera, kuchuluka kwamakalasi kumawonjezeka;
- Ndikwabwino kuthamanga panjira zosakonzedwa, ndizabwino kumiyendo;
- Malo - mapaki kapena njira zamayiko.
Kodi muyenera kuthamanga nthawi yayitali bwanji?
Kwa oyamba kumene, osapitilira kangapo pa sabata. Awiri kapena atatu adzakhala okwanira. Ndiye mutha kuthamanga tsiku lililonse.
Kodi muyenera kuthamanga nthawi yayitali bwanji?
Kwa oyamba kumene, nthawi yolimbitsa thupi imangokhala mphindi 20 kapena 30. Pang'ono ndi pang'ono, kutalika kumawonjezeka mpaka ola limodzi.
Pulogalamu yolemetsa yothamanga m'mawa
Mutha kupanga pulani yomwe mukufuna, kapena mutha kugwiritsa ntchito yokonzekera. Pa intaneti, nthawi zonse mumatha kupeza pulogalamu yothamanga m'mawa yomwe ikugwirizana ndi zokhumba zanu, malingaliro anu ndi mphamvu zanu. Pansipa pali mawu achidule kuchokera pachitsanzo cha masabata 10 opumira thupi.
Kuthamangira m'mawa kwa oyamba kumene
Pulogalamu yamaphunziro kwa oyamba kumene:
- Sabata yoyamba. Nthawi: Mphindi 28. Timathamanga kwa mphindi ziwiri. Awiri - timapita. Chitani mobwerezabwereza 7.
- Chachiwiri. Mphindi 25. Mwa awa, kuyenda - 2 min. Kuthamanga - 3. Kubwereza kasanu.
- Sabata lachisanu. Mphindi 29 Kuzungulira: Kuyenda mphindi 1.5, mphindi 9 kuthamanga. Timabwereza kawiri.
- Wachisanu ndi chiwiri. Nthawi: 25 min. Kuthamanga - mphindi 11 Kuyenda - mphindi imodzi ndi theka. Kubwereza kawiri.
- Sabata lakhumi. Tithamanga kwa mphindi makumi atatu.
Mulingo wapamwamba
Kwa akatswiri odziwa zambiri, mapulani angawoneke motere:
- Lolemba - kuthamanga kwa mphindi 30;
- Lachiwiri - maphunziro olimba kwa mphindi 15;
- Lachitatu - timapuma;
- Lachinayi - timathamanga: sprint imasinthasintha pang'onopang'ono;
- Lachisanu - maphunziro olimba (15 min);
- Loweruka - kuthamanga (30min);
- Lamlungu - kupumula.
Contraindications othamanga
Tsoka ilo, sikuti aliyense akhoza kuthamanga, onse athanzi komanso kuwonda. Pali matenda angapo momwe maphunziro oterewa amatsutsana.
Izi zikuphatikiza:
- kuvulala, makamaka, mafupa, msana;
- kusuta, oddly mokwanira;
- kuzizira;
- matenda aakulu a mitundu yosiyanasiyana;
- thrombophlebitis;
- tachycardia ndi arrhythmia, ena mtima mungoli chisokonezo;
- matenda ozungulira, kuphatikizapo mitral stenosis, matenda amtima.
Ndemanga zothamanga
Kuthamanga kwammawa mosakayikira ndi kopindulitsa kwa anthu omwe asankha kuonda. Onse madokotala ndi akatswiri amalankhula za izi, kuthandiza iwo amene akufuna kuchita molondola komanso moyenera. Ndipo kodi omwe amachepetsa thupi amati chiyani za njira yochepetsera thupi?
Nawa ndemanga zochepa za anthu omwe amayenda kuthamanga m'mawa:
Sindimamatira zakudya zilizonse. Ndimayesetsa kusuntha kwambiri. Mwachitsanzo, kuthamanga. Mafuta amawotcha nthawi yomweyo. Inenso ndimachepetsa makilogalamu awiri pamwezi. Ndakhala ndikuchita izi kwa miyezi isanu ndi umodzi kale. Munthawi imeneyi, adataya ma kilogalamu 12. Tsopano, komabe, kulemerako kwakhazikika ndikusungidwa pamlingo wofanana. Tiyenera kuti tidye. Ndiyenera kutaya mapaundi 20 owonjezera. Komabe, palinso zovuta - ndizitali komanso zotopetsa.
Andrew
Ndimakonda kupezeka kwa kuthamanga. Palibe chifukwa chopeza wolembetsa kuti akayendere masewera olimbitsa thupi, kuwononga ndalama pa masewera. Ndipo zimathandiza kukhala wathanzi komanso wathanzi. Kuphatikiza apo, ndimachepetsa thupi pafupifupi 0.5-1 kg pa mwezi. Zochepa, koma zabwino. Tsoka ilo, si aliyense amene angathamange.
Victoria
Sindinawone zovuta zilizonse munjira yochepetsera thupi. Zinandithandiza. Kuchepetsa thupi pamwezi makilogalamu 3.7. Komanso, sichikukula.
Anna
Zimalimbitsa minofu ndi mitsempha yamagazi, mtima ndi thupi lonse bwino. Koma pali kuthekera kovulala. Ine ndekha ndimathamangira thanzi langa. Zowona ndipo kulemera kwake kunatsika ndi 1.5 makilogalamu m'mwezi woyamba wamaphunziro.
Bohdan
Kwa ine ndekha, ndi ulemu - ndikuchepetsa. Kwa mwezi umodzi kutha 3 kg. Zochepa. Mwina chifukwa ndine waulesi.
Margarita
Kodi m'mawa amathamanga kwambiri kapena ayi? Zimatengera. Ngati mumadzikakamiza, kuthamanga nthawi ndi nthawi, ndipo ngakhale popanda chisangalalo chilichonse, ndiye kuti ndibwino kusiya pomwepo. Sipadzakhala phindu kuchokera izi, ingokhalani nthawi. Ndipo zikachitika molondola, mosalekeza, ndi chisangalalo, ndiye kuti pamakhala phindu.
