Zomwe ndakumana nazo pakuyenda ola limodzi patsiku, ndipo kuyenda kumalowetsa masewera olimbitsa thupi?

Mostafa Ahmed
2023-08-30T14:58:42+00:00
chondichitikira changa
Mostafa AhmedWotsimikizira: Doha wokongolaOgasiti 30, 2023Kusintha komaliza: Miyezi 9 yapitayo

Zomwe ndakumana nazo ndikuyenda ola limodzi patsiku

Zomwe ndakumana nazo pakuyenda ola limodzi patsiku kuti ndichepetse thupi zimatengedwa kuti ndi chimodzi mwazinthu zofunika kwambiri zomwe ndakhala ndikuchita pamoyo wanga, ndipo zakhudza kwambiri thanzi langa komanso chisangalalo cha banja langa. Kuyenda kunandipangitsa kuyandikira moyo ndi chisangalalo chachikulu, nditamva momwe zimakhudzira thanzi la thupi langa lonse. Monga zinandipulumutsa ku vuto lalikulu, lomwe linali kudzikundikira kwa mafuta ochulukirapo, omwe ndinawachotseratu. Ndipo popanda kugwiritsa ntchito zakudya kapena kuwonda mankhwala.

M'nkhaniyi, ndikufotokozerani mwachidule zomwe ndakumana nazo ndikuyenda ola limodzi patsiku kuti ndichepetse thupi kwa mwezi umodzi, ndi zotsatira zomwe ndinapeza. Ndidzagawananso nanu zochitika zopambana za anthu ena omwe apeza zotsatira zabwino poyeserera kuyenda.

Chidule cha zomwe ndakumana nazo ndikuyenda ola limodzi patsiku
Sindilankhula pano za zomwe ndakumana nazo ndekha, koma ndikugawana nanu chidule cha zochitika za anthu omwe apambana pakuchepetsa thupi poyenda. Tiyenera kuzindikira kuti zotsatirazi zikhoza kusiyana kuchokera kwa munthu wina ndi mzake malinga ndi kuyesetsa komwe kumapangidwa ndi kupitirizabe muzochita.

  • Kuonda: Chimodzi mwazotsatira zodziwika bwino zomwe ndidapeza ndikutaya kuposa ma kilos a 2 a kulemera kwanga nditangoyenda mwezi umodzi wokha kwa ola limodzi patsiku. Chotsatirachi ndi chabwino chifukwa sindinatsatire zakudya zokhwima, ndipo kuyenda ndi njira yokhayo yomwe ndinkachepetsera thupi.
  • Kusintha kwa maonekedwe a thupi: Pambuyo pa mwezi woyenda tsiku ndi tsiku, ndinawona kusintha kwakukulu kwa thupi langa. Thupi langa lonse latsikira pansi ndipo lakhala lolimba komanso lokwanira. Ndinachotsanso mafuta a m'mimba okhumudwitsa omwe anali kundivutitsa kale.
  • Kupititsa patsogolo thanzi la maganizo: Kuyenda kwa ola limodzi patsiku kunakhudza kwambiri maganizo anga. Ndinamva kuwonjezeka kwa mphamvu ndi positivity, ndi kuchepa kwa nkhawa ndi nkhawa. Komanso, luso langa lokhazikika komanso kukwaniritsa ntchito zanga za tsiku ndi tsiku lawonjezeka.
  • Kupititsa patsogolo thanzi labwino: M'mbuyomu, ndinkavutika ndi ululu wammbuyo ndi m'mafupa, koma nditayamba kuyenda tsiku ndi tsiku kwa ola limodzi, ndinawona kuchepa kwakukulu kwa ululu umenewu. Kuyenda kunathandizanso kuti magazi aziyenda bwino komanso kulimbitsa mtima ndi mitsempha ya magazi.
  • Kupititsa patsogolo khalidwe la kugona: Ndinawona kuti tulo langa linakhala lakuya komanso mofulumira nditayamba kuyenda. Izi zimachitika chifukwa cha momwe zimakhudzira kugona bwino komanso kuthetsa nkhawa ndi nkhawa.

Ngati mukufuna kuyesa kuyenda ola limodzi patsiku kuti muchepetse thupi, nawa malangizo:

  • Yambani ndi masitepe ang'onoang'ono: Ngati simunazolowere kuchita masewera olimbitsa thupi, yambani ndikuyenda kwa mphindi 10-15 tsiku lililonse ndipo pang'onopang'ono muwonjezere nthawiyo mpaka mufike ola lathunthu.
  • Sankhani nthawi yoyenera: Yesani kupatula nthawi yoikika masana kuti muyese kuyenda, mwachitsanzo musanagwire ntchito kapena pambuyo pake kapena chakudya chamasana chisanakwane.
  • Gwiritsani ntchito malo otseguka: Yesani kuyenda panja m'mapaki kapena m'misewu. Izi zidzakupatsani mphamvu zambiri komanso mwatsopano.
  • Khalani Okonzekera: Pitirizani kuyenda ndipo dziikireni cholinga chodziŵika bwino, monga kuyenda ola limodzi patsiku kwa mwezi wathunthu.
  • Sangalalani ndi kuyenda kwanu: Mverani nyimbo kapena ma podcasts mukuyenda kuti mupewe kutopa ndikudzilimbikitsa.

Kodi ubwino woyenda kwa ola limodzi patsiku ndi wotani?

Zoyenera kuyenda bwino ndi zotani?

Kuyenda ndi ntchito yolimbitsa thupi yosavuta komanso yothandiza yomwe aliyense angachite kuti thupi lawo likhale ndi thanzi. Koma kuyenda kuli ndi njira ndi mikhalidwe yomwe iyenera kutsatiridwa kuti iwonetsetse kuti ikuchitidwa moyenera komanso motetezeka. M'nkhaniyi, tiwonanso zina mwazochita zolimbitsa thupi zoyenera zomwe muyenera kutsatira:

  • Sungani mutu wanu mmwamba: Muyenera kukweza mutu wanu pamene mukuyenda, ndipo pewani kugwada kapena kutsamira kutsogolo. Ndi bwino kuganizira denga lolingalira pamwamba pa mutu wanu ndikuyesera kuti mutu wanu ukhale wokhazikika komanso wokwezeka pamene mukuyenda.
  • Sungani mapewa anu pansi ndi kumbuyo: Simuyenera kukweza mapewa anu pamene mukuyenda, koma mosiyana, muyenera kuwasunga pansi ndikukhazikika kumbuyo. Izi zimathandiza kuti msana ukhale wowongoka ndikupewa zowawa ndi zowawa pamapewa ndi kumbuyo.
  • Limbanitsa minyewa ya thupi lonse: Poyenda, limbitsani minyewa ya thupi lonse. Kokani mimba yanu ndikuwongola msana wanu izi zimalimbitsa minofu yanu yapakati ndikuwongolera kaimidwe ndi kukhazikika kwanu mukuyenda.
  • Kusuntha mikono: Sungani mikono ikuyenda mwachibadwa komanso mogwirizana pamene mukuyenda. Pangani mapindikira pang'ono m'zigongono ndikusuntha mikono patsogolo ndi kumbuyo nthawi zonse. Izi sizimangowonjezera mphamvu ya mkono, komanso zimathandizira kukhazikika mukuyenda.
  • Kupanikizika kumapazi ndi zala: Poyenda, yesani kukakamiza phazi lonse, kuyambira pachidendene mpaka zala. Izi zimathandiza kupereka bwino bwino pamene mukuyenda ndi kuchepetsa kupsinjika kwa minofu ndi mafupa.
  • Kusinthasintha kwa kayendetsedwe ka mawondo: Muyenera kupewa kusuntha mwendo ndi ntchafu pamodzi ndikugwiritsa ntchito kusuntha pamodzi. Onetsetsaninso kuti musapewe phazi lokhazikika pamene mukuyenda ndikulola chidendene ndi phazi kuti zipirire ndi kupatuka mwachibadwa.

Kufunika koyenda kuti ukhale wathanzi komanso wathanzi

Kuyenda ndi imodzi mwamasewera osavuta komanso otchuka kwambiri padziko lapansi, ndipo ndikofunikira kwambiri paumoyo komanso kulimbitsa thupi. Kuyenda ndi njira yosavuta komanso yaulere yochitira masewera olimbitsa thupi, chifukwa imatha kuchitidwa nthawi iliyonse komanso kulikonse. Nachi kufunikira koyenda kuti ukhale wathanzi komanso wolimbitsa thupi:

  • Kulimbitsa thupi bwino:
    Kuchita masewera olimbitsa thupi nthawi zonse kumalimbitsa thupi mwa kulimbikitsa minofu ndi kuonjezera mphamvu ya kupuma. Kukhala ndi thupi lolimba komanso lamphamvu kumakupatsani kusinthasintha ndi mphamvu kuti muthane ndi zovuta za tsiku ndi tsiku mosavuta.
  • Kulimbitsa mafupa ndi mafupa:
    Kuyenda ndi njira yabwino yolimbikitsira mafupa ndi mafupa, chifukwa kumawonjezera mphamvu ya mafupa ndikulimbikitsa mphamvu za minofu yozungulira. Choncho, kuyenda kumathandiza kupewa kufooka kwa mafupa, kugunda kwa minofu, ndi nyamakazi.
  • Kupititsa patsogolo ntchito zamtima:
    Kuyenda ndi imodzi mwazochita zabwino kwambiri zolimbitsa thupi. Kuyenda kumawonjezera mphamvu ya mtima komanso kumapangitsa kuti thupi liziyenda bwino, zomwe zimachepetsa chiopsezo cha matenda a mtima.
  • Kuwongolera kulemera kwa thupi:
    Kuyenda ndi njira yabwino yowotcha ma calories ndikuwongolera kulemera kwa thupi. Kuwotcha mafuta ndi kuchita masewera olimbitsa thupi ndi chimodzi mwazinthu zofunika kwambiri kuti mukhale ndi kulemera koyenera. Choncho, kuyenda nthawi zonse kumathandizira kuchepetsa thupi komanso kupewa mafuta ochulukirapo.
  • Kupititsa patsogolo chisamaliro chaumwini ndi thanzi labwino:
    Kuyenda ndi kothandiza pakuwongolera kudzisamalira komanso thanzi labwino. Kuchita masewera olimbitsa thupi kumatulutsa mahomoni achisangalalo muubongo, monga endorphins ndi serotonin, omwe amathandizira kukhala osangalala komanso amachepetsa nkhawa ndi nkhawa.
  • Chepetsani chiopsezo cha matenda:
    Kuchita masewera olimbitsa thupi nthawi zonse kumachepetsa chiopsezo cha matenda ambiri osatha monga kuthamanga kwa magazi, matenda a mtima, ndi matenda a mtima. Zimathandizanso kuchepetsa cholesterol yoyipa m'thupi.
  • Limbikitsani kusamvana ndi kugwirizana:
    Kuyenda kumathandiza kuti thupi likhale loyenera komanso logwirizana, zomwe zimapangitsa kuti munthu azitha kukhazikika bwino komanso amachepetsa chiopsezo cha kugwa ndi kuvulala.

Ubwino woyenda theka la ola patsiku - Web Medicine

Zida zabwino kwambiri ndi zovala zoyendera

Nsapato zoyenda zimatengedwa kuti ndi chimodzi mwa zidutswa zofunika kwambiri zomwe muyenera kuyenda. Ndi bwino kusankha nsapato zapamwamba zomwe zimagwirizana ndi mawonekedwe a phazi lanu ndi kukula kwake. Nsapato iyenera kupereka chithandizo chofunikira pa phazi la phazi ndi bondo. Ayeneranso kukhala omasuka ndikuthandizira kuthetsa kupanikizika pamagulu pamene akuyenda.

  • Zovala zopangidwa ndi nsalu yotulutsa thukuta:
    Zovala zopangidwa ndi nsalu zotulutsa thukuta zimachotsa chinyezi m'thupi ndikupangitsa kuti likhale louma. Izi zimathandiza kupewa kumverera kwa chinyontho ndi kukangana pamene mukuyenda.
  • mathalauza oyenda:
    Ndikwabwino kuvala mathalauza opangidwa ndi nsalu yonyowa komanso yowumitsa mwachangu. Mathalauza oyenda ayenera kukhala omasuka komanso osinthika kuti aziyenda.
  • Jekete yosalowa madzi:
    Mukakumana ndi nyengo yonyowa mukuyenda, ndi bwino kuvala jekete lopanda madzi kuti muwume komanso kutentha. Ndi bwino kusankha jekete lopangidwa ndi zinthu zopumira kuti thupi liziyenda bwino.
  • Chipewa ndi magalasi:
    Chipewa ndi magalasi amathandiza kuteteza maso ndi nkhope ku kuwala koopsa kwa dzuwa. Ndikwabwino kusankha magalasi adzuwa omwe sagonjetsedwa ndi UV ndipo amabwera ndi magalasi osayamba kukwapula.
  • Socks Antiperspirant:
    Masokiti opangidwa ndi nsalu zotsutsana ndi zotupa zimathandiza kuyamwa chinyezi ndikusunga mapazi ouma pamene akuyenda. Masokiti opangidwa makamaka kuti aziyenda komanso okhala ndi ma cushioning amasankhidwa kuti athandizire kutsitsa kumapazi.
  • thumba lakumbuyo:
    Chikwama chosavuta komanso chothandiza ndichofunikira pakunyamula zida ndi zinthu zina zofunika poyenda. Ndi bwino kusankha chikwama chokhala ndi zingwe zosinthika ndi matumba okonzekera zinthu.
  • Zomangamanga za mkono ndi akakolo:
    Ma braces amagwiritsidwa ntchito kuti akhazikitse mafupa ndikuchepetsa chiopsezo cha kuvulala. Ndikwabwino kuvala zingwe zam'miyendo ndi pamanja zomwe zimapereka chithandizo chowonjezera poyenda.
  • ndodo:
    Mungafunike ndodo kuti ikuthandizeni kuti mukhale osamala komanso kuti mukhale ogwirizana ndi thupi pamene mukuyenda pa malo osagwirizana. Ndi bwino kusankha ndodo yopangidwa ndi zipangizo zolimba, zopepuka.
  • chingwe cha mkono:
    Lamba lamkono limagwiritsidwa ntchito kunyamula foni yanu yam'manja kapena chosewerera nyimbo mukuyenda. Iyenera kupangidwa ndi zinthu zosagwira chinyezi komanso zosinthika kuti zigwirizane ndi mkono wanu bwino.

Momwe mungasungire chilimbikitso ndi kupitiriza kuyenda

Ngati mumasamala za thanzi lanu ndipo mukufuna kukhala wathanzi, kuyenda ndi chimodzi mwazochita zolimbitsa thupi zomwe mungachite. Ndi ntchito yolimbitsa thupi yosavuta yomwe ingatheke nthawi iliyonse komanso kulikonse, ndipo imakhala ndi ubwino wambiri wathanzi. Komabe, nthawi zina zimakhala zovuta kusunga chilimbikitso ndi kulimbikira kuyenda kwa nthawi yayitali. Chifukwa chake, m'nkhaniyi tikupatsani malangizo othandizira kukhalabe olimbikitsa ndikupitiliza kuyenda.

  • Khalani ndi zolinga zomveka: Musanayambe kuyenda, khalani ndi zolinga zomveka bwino za ntchitoyi. Zolinga zanu zingakhale kuchepetsa thupi, kulimbitsa thupi, kapena kukonza thanzi lanu lonse. Mwa kukhazikitsa zolinga zomveka bwino, mudzakhala wolimbikitsidwa kwambiri kumamatira kuyenda.
  • Yambani pang'onopang'ono ndikuwonjezera zovutazo: Zingakhale zovuta kwa ena kulumpha kuti ayende kwa nthawi yayitali. Chifukwa chake, yambani pang'onopang'ono ndikuwonjezera zovuta. Mukhoza kuyamba ndi kuyenda mtunda waufupi poyamba, kenako pang'onopang'ono muwonjezere mtunda pakapita nthawi. Izi zidzapatsa thupi lanu mwayi wosintha ndipo mudzapeza kuti mutha kuyenda mtunda wautali.
  • Sankhani nthawi yoyenera: Sankhani nthawi yoyenera yoyeserera kuyenda motsatira ndondomeko yanu. Anthu ena angakonde kuyenda m’bandakucha akadzuka, pamene ena angakonde kuyenda madzulo akaweruka kuntchito. Sankhani nthawi yomwe ikuyenererani ndipo musalole kuti zinthu zakunja zikulepheretseni kuyenda.
  • Pangani ndondomeko ya mlungu ndi mlungu: Konzani ndondomeko ya sabata ndi masiku ndi nthawi zomwe mukufuna kuyenda. Ndondomekoyi ingakuthandizeni kudzipereka kuti muyambe kuyenda komanso kuti musasiye. Mukhozanso kukhazikitsa zolinga za gawo lililonse loyenda, monga kukwera mtunda kapena kuthamanga.
  • Sangalalani ndi kuyenda: Yesani kupangitsa kuyenda kukhala kosangalatsa komanso kosangalatsa kwa inu. Tsitsani nyimbo zomwe mumakonda ndikumvera nyimbo mukuyenda, kapena kujowina mnzanu paulendo woyenda. Ngati zochitika zoyendayenda ndizosangalatsa komanso zosangalatsa, mudzapeza kuti ndinu okonzeka kuchita nawo ndikupitiriza nawo.
  • Dzitsutseni nokha: Dziyeseni nokha ndikukhazikitsa zolinga zovuta kuyenda. Mwachitsanzo, mutha kudzikakamiza kuti muyende kwa mphindi 30 tsiku lililonse kwa sabata, ndikuwonjezera mphindi 45 sabata yotsatira. Izi zidzakupangitsani kuti mugwire ntchito mwamphamvu kwambiri ndikuwonjezera chikhumbo chanu chofuna kukwaniritsa zovutazo.
  • Kuthana ndi zopinga: Mutha kukumana ndi zopinga zambiri mukuyenda, monga nyengo yoyipa kapena kusapeza bwino chifukwa cha zowawa ndi zowawa. Yesetsani kuthana ndi zopingazi mwa kupeza njira zina zothetsera mavuto, monga kuyenda pamalo ophimbidwa kapena kugwiritsa ntchito ambulera pakagwa mvula. Mukhozanso kuthetsa ululu ndi zowawa potambasula kapena kugwiritsa ntchito mankhwala ozizira / otentha.

Kodi zotsatira za kuyenda pa thupi zimawoneka liti?

Kuyenda kumatengedwa kuti ndi imodzi mwazinthu zosavuta komanso zosavuta zomwe munthu angachite pamoyo wake watsiku ndi tsiku. Masewerawa ndi otchuka kwambiri chifukwa chokhala ndi thanzi labwino. Koma funso lofunika kwambiri ndilakuti: Kodi thupi limayamba liti kuyankha ntchitoyi ndipo zotsatira zake zimawonekera pathupi? Izi ndi zimene tikambirana m’nkhani ino.

  • Yankho mwachangu:
    Ngakhale zotsatira zina zingatenge nthawi kuti ziwoneke, pali zotsatira zina zomwe mungathe kuziwona mutangoyenda. Mwachitsanzo, mudzaona kuwonjezeka kwa mphamvu ndi mphamvu mutatha kuchita masewera olimbitsa thupi, ndipo mudzatsitsimutsidwa ndi kutupa mu minofu ndi miyendo.
  • Moyo ndi kupuma:
    Pambuyo pa masabata angapo oyenda nthawi zonse, mudzamva kusintha kwa mphamvu ndi mphamvu za mapapo anu ndi mtima. Mudzawona kuti mutha kuyenda mtunda wautali komanso pamitengo yothamanga osayimitsa kuti mupumule. Izi zikutanthauza kuti mtima ndi m'mapapo amatha kuyamwa bwino zolimbitsa thupi.
  • Kupititsa patsogolo kulimbitsa thupi:
    M'kupita kwa nthawi, mudzawona kusintha kwakukulu pamlingo wanu wolimbitsa thupi chifukwa cha kuyenda. Mudzamva kusinthasintha kwa minofu ndi mafupa anu, ndipo mudzatha kuyenda mtunda wautali komanso kuthamanga kwambiri popanda kutopa.
  • Kuchepetsa thupi:
    Ngati mukuyenda nthawi zonse ndikutsatira zakudya zathanzi, mudzawona zotsatira zowoneka zowonda. Kuyenda ndi njira yabwino yowotcha zopatsa mphamvu ndikuphwanya mafuta osungidwa m'thupi. Mwa kupitiriza kuyenda ndi kutsatira zakudya zoyenera, mukhoza kutaya thupi m'njira yathanzi komanso yokhazikika.
  • Kulimbitsa minofu:
    Kuwonjezera pa kuonda, mudzawonanso kulimbitsa minofu ya thupi lanu mwa kuyenda nthawi zonse. Mudzamva kuwonjezeka kwa mphamvu ya minofu yonyalanyaza m'miyendo, matako ndi pamimba. Mudzawonanso kupsinjika kochepa m'thupi lanu lakumtunda komanso kusinthasintha kwa minofu.
  • Thanzi lamaganizidwe:
    Kuyenda sikumangokhudza thanzi lathupi, kumathandizanso kwambiri pakuwongolera thanzi labwino. Mudzaona kuti mumamva bwino m'maganizo ndikusangalala ndi mtendere ndi bata mutatha kuchita masewera olimbitsa thupi. Kunja ndi kusangalala ndi chilengedwe kungathandize kuchepetsa nkhawa ndi nkhawa komanso kusintha maganizo.

Ubwino woyenda ola limodzi patsiku

Kodi mukuyenda maola angati pa tsiku pa sabata?

Ngati mukufuna kuchepetsa thupi komanso kukhala ndi thanzi labwino, kuyenda ndi chimodzi mwazochita zolimbitsa thupi zomwe mungachite. Limodzi mwa mafunso odziwika bwino ndi awa: Kodi mumataya kulemera kotani mukamayenda kwa ola limodzi pa tsiku pa sabata? Chabwino, m'nkhaniyi tikupatsani yankho la funso ili.

Asanayambe, ndikofunika kuzindikira kuti zotsatira za kulemera kwa thupi zimadalira zinthu zosiyanasiyana monga kulemera kwa munthu komanso zochitika zolimbitsa thupi. Nawa tsatanetsatane wa kuchuluka kwa kulemera komwe munthu angachepetse poyenda kwa ola limodzi pa tsiku mu sabata.

  • Ngati mukulemera makilogalamu 60, mutha kuchotsa zokwana 2.5 zoyenda kwa ola limodzi patsiku, kotero mutha kutaya pafupifupi theka la kilogalamu masiku 13 aliwonse.
  • Ngati mukulemera makilogalamu 90, mutha kuchotsa zokwana 3.5 zoyenda kwa ola limodzi patsiku, kotero mutha kutaya theka la kilogalamu masiku 10 aliwonse.

Kumbukirani kuti manambalawa ndi ongoyerekeza ndipo amadalira zinthu zambiri. M'pofunikanso kuganizira zakudya zanu zonse. Ngati mukudya zopatsa mphamvu zochulukirapo, kuyenda nokha sikungachepetse thupi lomwe mukufuna. Muyenera kukhala osamala pakati pa zakudya zopatsa thanzi komanso masewera olimbitsa thupi kuti mupeze zotsatira zabwino.

Kawirikawiri, kuyenda kwa ola limodzi pa tsiku pa sabata ndi njira yabwino yochepetsera thupi komanso kulimbitsa thupi. Kuyenda kungakhale kophweka ndipo ndi koyenera kwa magulu azaka zonse komanso misinkhu yolimbitsa thupi. Kuwonjezera pa kuwonda, kuyenda kungakhalenso ndi zotsatira zabwino pa thanzi labwino monga kukonza mtima ndi thanzi labwino, kulimbikitsa minofu, kusintha maganizo, kuthetsa kupsinjika maganizo, ndi kuwonjezera kusinthasintha kwa mgwirizano.

Kodi kuyenda m'malo mwa masewera olimbitsa thupi?

Ngati mukuganiza ngati kuyenda nokha kumaonedwa kuti ndi kokwanira popanda kuchita masewera olimbitsa thupi, yankho lalifupi ndi ili: Kuyenda ndi masewera olimbitsa thupi kuti mukhale ndi thanzi labwino komanso kuchita masewera olimbitsa thupi, koma nthawi zambiri sikulowa m'malo mwa masewera olimbitsa thupi. M'nkhaniyi, tiwona ubwino woyenda komanso ngati kumalowa m'malo mwa masewera olimbitsa thupi.

Ubwino woyenda:

  • Kukhala ndi thanzi labwino la mtima: Kuyenda nthawi zonse kumalimbitsa mtima ndi mitsempha ya magazi, zomwe zimachepetsa chiopsezo cha matenda a mtima ndi sitiroko.
  • Kuwonjezeka kwa mphamvu ndi kusinthasintha: Kuyenda kungathe kulimbikitsa ndi kupititsa patsogolo minofu ndi ziwalo za thupi, motero zimathandiza kusunga kuyenda ndi kusinthasintha.
  • Kuwongolera kulemera: Kuyenda ndi masewera olimbitsa thupi omwe amawotcha ma calories ndikuthandizira kuchepetsa kulemera.
  • Kuwongolera maganizo: Kuyenda ndi ntchito yolenga komanso yopumula yomwe imathandizira kuwongolera malingaliro ndikuchepetsa kupsinjika ndi kupsinjika.
  • Kuwongolera kagayidwe kachakudya: Zimakhulupirira kuti kuyenda mukatha kudya kumalimbikitsa chimbudzi komanso kufulumizitsa kagayidwe kachakudya.

Kodi kuyenda kumalipira masewera ena amasewera?

Ngakhale zabwino zoyenda zomwe tazitchula pamwambapa, sizimalowetsamo zochitika zina. Kuti muwonjezere phindu la thanzi, ndikofunikira kuphatikiza masewera olimbitsa thupi osiyanasiyana. Nawa masewera olimbitsa thupi a aerobic omwe mungathe kuchita kuwonjezera pakuyenda:

  • Kuthamanga: Kuthamanga ndi masewera olimbitsa thupi amphamvu omwe amathandizira kulimbitsa thupi komanso kulimbitsa thupi.
  • Kupalasa Panjinga: Kupalasa njinga ndi masewera olimbitsa thupi a aerobic omwe amalunjika kumunsi kwa minofu ndikuwongolera kupirira.
  • Kusambira: Kusambira kumatchuka kwambiri ngati masewera olimbitsa thupi omwe amalimbitsa minofu yonse ya thupi komanso kukhala ndi thanzi labwino.
  • Total Cardio: Kuphatikizira masewera olimbitsa thupi monga HIIT, aerobics, ndi kuvina kwa Zumba, cardio yamtundu uliwonse ndiyofunikira ndipo imathandizira kupirira komanso kulimba.
Ulalo wamfupi

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