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

Zomwe ndakumana nazo ndikuyenda ola limodzi patsiku

Zomwe ndakumana nazo pakuyenda ola limodzi patsiku kuti ndichepetse thupi ndi chimodzi mwazinthu zofunika kwambiri zomwe ndachita pamoyo wanga, zomwe zidakhudza kwambiri thanzi langa komanso chisangalalo cha banja langa.
Kuyenda kunandipangitsa kuvomereza moyo wokondwa kwambiri, nditamva momwe zimakhudzira thanzi la thupi langa lonse.
Popeza idachotsa vuto lalikulu, lomwe ndi kudzikundikira kwamafuta ochulukirapo, omwe ndidawachotsa kwamuyaya.
Ndipo popanda kugwiritsa ntchito zakudya kapena kuwonda mankhwala.

M'nkhaniyi, ndikuwonetsani chidule cha zomwe ndakumana nazo ndikuyenda ola limodzi patsiku kuti ndichepetse thupi kwa mwezi umodzi, ndi zotsatira zomwe ndapeza.
Ndidzagawananso nanu zochitika zopambana za anthu ena omwe apeza zotsatira zabwino poyesa 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.
Zindikirani kuti zotsatirazi zikhoza kusiyana pakati pa anthu malinga ndi kuyesetsa komwe kunachitika komanso kupitiriza kuchita.

• Kuonda: Chimodzi mwazotsatira zodziwika bwino zomwe ndidapeza ndikutaya kuposa ma kilos a 2 a kulemera kwanga nditangoyenda mwezi umodzi wokha kwa ola limodzi patsiku.
  Izi ndi zotsatira zabwino chifukwa sindinatsatire zakudya zokhwima, ndipo kuyenda ndi njira yokhayo yomwe ndimagwiritsa ntchito kuti ndichepetse thupi.
• Kuwongoka m’maonekedwe: Pambuyo pa mwezi woyenda tsiku ndi tsiku, ndinawona kusintha kwakukulu m’kaonekedwe kanga kathupi.
  Thupi langa lonse latsikira pansi ndipo lakhala lolimba komanso lokwanira.
  Ndinachotsanso mafuta a m'mimba omwe ankandivutitsa.
• Kusintha kwa 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: Kale, ndinkavutika ndi ululu wammbuyo ndi m'mafupa, koma nditayamba kuchita masewera olimbitsa thupi tsiku ndi tsiku kwa ola limodzi, ndinawona kuchepa kwakukulu kwa zowawazi.
  Kuyenda kumathandizanso 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 mwayi wakunja: 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.

Zoyenera kuyenda bwino ndi zotani?

Kuyenda ndi ntchito yolimbitsa thupi yosavuta komanso yothandiza yomwe aliyense angachite kuti thupi lawo likhale ndi thanzi.
Komabe, kuyenda kuli ndi njira ndi mikhalidwe yomwe iyenera kutsatiridwa kuti iwonetsetse kuti ikuchitidwa moyenera komanso motetezeka.
M'nkhaniyi, tikuwonetsani ena mwamayendedwe oyenera oyenda pamasewera omwe muyenera kutsatira:

• Kukweza mutu: Muyenera kukweza mutu wanu pamene mukuyenda, ndipo pewani kugwada kapena kutsamira kutsogolo.
  Ndi bwino kuganiza za denga lolingalira pamwamba pa mutu wanu ndikuyesera kuti mutu wanu ukhale wokhazikika komanso wokwezeka pamene mukuyenda.
• Kusunga mapewa pansi ndi kumbuyo: Simuyenera kukweza mapewa anu pamene mukuyenda, koma m'malo mwake muwasunge otsika komanso okhazikika kumbuyo.
  Izi zimathandiza kuti msana ukhale wowongoka ndikupewa zowawa ndi zowawa pamapewa ndi kumbuyo.
• Kutambasula minyewa ya thupi lonse: Poyenda, tambasulani minyewa ya thupi lonse.
  Kokani m'mimba mwanu ndikuwongola msana wanu Izi zimathandizira kulimbitsa minofu yanu yapakati ndikuwongolera kaimidwe kanu ndikukhala bwino mukuyenda.
• Kusuntha mikono: Sungani mikono ikuyenda mwachibadwa komanso mogwirizana pamene mukuyenda.
  Pindani pang'ono m'zigongono ndikusuntha mikono kutsogolo ndi kumbuyo nthawi zonse.
  Izi sizimangowonjezera mphamvu za manja, komanso zimathandizira bwino poyenda.
• 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 bondo: muyenera kupewa kusuntha mwendo ndi ntchafu pamodzi ndikugwiritsa ntchito kayendedwe ka mgwirizano.
  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 lolimba 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.
  Motero, kuyenda kumathandiza kupewa kufooketsa mafupa, kukanika 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, kuyeseza kuyenda nthawi zonse kumathandiza kuti munthu asamanenepe kwambiri komanso kuti asawonjezeke.
• Kupititsa patsogolo chisamaliro chaumwini ndi thanzi labwino:
  Kuyenda ndi kothandiza pakuwongolera kudzisamalira komanso thanzi labwino.
  Kuchita masewera olimbitsa thupi kumayambitsa mahomoni achisangalalo muubongo monga endorphins ndi serotonin, zomwe zimalimbikitsa chisangalalo ndikuchepetsa nkhawa ndi nkhawa.
• Chepetsani chiopsezo cha matenda:
  Kuyenda nthawi zonse kumachepetsa chiopsezo cha matenda ambiri osatha monga kuthamanga kwa magazi, matenda a mitsempha 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.

Zida zabwino kwambiri ndi zovala zoyendera

Nsapato zoyenda ndi chimodzi mwa zinthu zofunika kwambiri zomwe muyenera kuyenda.
Ndikwabwino kusankha nsapato zapamwamba zomwe zili zoyenera mawonekedwe ndi kukula kwa mapazi anu.
Nsapato iyenera kupereka chithandizo chofunikira cha arch ndi akakolo.
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:
  Ndi bwino kuvala mathalauza opangidwa ndi nsalu yonyowa, yowuma mofulumira.
  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.
  Ndi bwino kusankha magalasi omwe samva kuwala kwa UV ndipo amabwera ndi magalasi oletsa kukwapula.
• Socks Antiperspirant:
  Masokiti opangidwa ndi nsalu yotulutsa thukuta amathandiza kuyamwa chinyezi ndikusunga mapazi ouma pamene akuyenda.
  Masokiti omwe amapangidwa mwapadera kuti aziyenda ndikukhala ndi khushoni kuti athandize kuthetsa kupanikizika pamapazi ndi omwe amakonda.
• thumba lakumbuyo:
  Chikwama chosavuta komanso chothandiza ponyamula 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.
  Zomangira za m'chiuno ndi pamanja zomwe zimapereka chithandizo chowonjezera poyenda ndizokonda.
• 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:
  Chingwechi chimagwiritsidwa ntchito kugwira foni yamakono 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 kupitiriza muzochita zoyenda nthawi yaitali.
Chifukwa chake, m'nkhaniyi tikupatsani malangizo othandizira kukhalabe olimbikitsa ndikupitiliza kuyenda.

• Khalani ndi zolinga zomveka: Musanayambe kuyenda, khalani ndi zolinga zomveka bwino.
  Zolinga zanu zingakhale kuchepetsa thupi, kulimbitsa thupi, kapena kukonza thanzi lanu.
  Pokhala ndi zolinga zomveka bwino, mudzakhala olimbikitsidwa kwambiri kumamatira kuyenda.
• Yambani pang'onopang'ono ndikuwonjezera zovuta: Zingakhale zovuta kuti ena ayambe chizolowezi choyenda nthawi yayitali.
  Choncho, yambani pang'onopang'ono ndipo pang'onopang'ono muwonjezere zovutazo.
  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'mawa kwambiri 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 kuti kuyenda kwanu kukhale kosangalatsa komanso kosangalatsa.
  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.
• Dzitsutseni nokha: Dzitsutseni nokha ndikukhazikitsa zolinga zoyenda zovuta.
  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 poyeserera kuyenda, monga nyengo yoipa 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.
  Muthanso kuthetsa zowawa ndi zowawa pochita masewera olimbitsa thupi kapena kugwiritsa ntchito mankhwala ozizira / otentha.

Kodi zotsatira za kuyenda pa thupi zimawoneka liti?

Kuyenda ndi chimodzi mwazinthu zosavuta komanso zosavuta zomwe munthu angachite pamoyo wake watsiku ndi tsiku.
Masewerawa ndi otchuka kwambiri chifukwa cha mapindu ake ambiri azaumoyo.
Koma funso lofunika kwambiri ndilakuti: Kodi thupi limayamba liti kuyankha masewerawa ndipo zotsatira zake zimawonekera pathupi? Izi ndi zimene tikambirana m’nkhani ino.

• Yankho mwachangu:
  Ngakhale zotsatira zina zingatenge nthawi yaitali kuti ziwoneke, pali zotsatira zina zomwe mungazindikire mutangoyenda.
  Mwachitsanzo, mudzaona kuwonjezeka kwa mphamvu ndi mphamvu mutatha kuchita masewera olimbitsa thupi, ndipo mudzamva mpumulo 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.
  Mudzaona kuti mutha kupita patsogolo poyenda mtunda wautali komanso pamitengo yothamanga osayimitsa kuti mupume.
  Izi zikutanthauza kuti dongosolo la mtima-mapapo limatha kulolera zolimbitsa thupi.
• Kupititsa patsogolo kulimbitsa thupi:
  M'kupita kwa nthawi, mudzawona kusintha kwakukulu kwa msinkhu wanu wolimbitsa thupi chifukwa cha kuyenda.
  Mudzamva kuwonjezeka kwa minofu ndi kusinthasintha kwa mafupa, ndipo mudzatha kuyenda mtunda wautali komanso mofulumira popanda kutopa.
• Kuchepetsa thupi:
  Ngati mukuyenda nthawi zonse ndikutsatira zakudya zathanzi, mudzawona zotsatira zowoneka zowonda.
  Kuyenda ndi njira yabwino yowotcha ma calories ndikuphwanya mafuta osungidwa m'thupi.
  Mwa kupitiriza kuyenda ndi kumamatira ku zakudya zoyenera, mukhoza kutaya thupi m'njira yathanzi komanso yokhazikika.
• Kulimbitsa minofu:
  Kuwonjezera pa kuonda, mudzaonanso kulimbitsa kwa minofu ya thupi lanu mwa kuchita masewera olimbitsa thupi nthawi zonse.
  Mudzamva kuwonjezeka kwa mphamvu ya minofu yonyalanyazidwa m'miyendo, matako ndi pamimba.
  Mudzawonanso kuchepa kwa thupi lanu lakumtunda komanso kusintha kwa minofu.
• Thanzi lamaganizidwe:
  Kuyenda sikumangokhudza thanzi lathupi, komanso kumathandizanso kwambiri pakuwongolera malingaliro.
  Mudzaona kuti mumamva bwino m'maganizo, ndikusangalala ndi bata ndi mtendere mutayenda.
  Kunja komanso kusangalala ndi mawonekedwe achilengedwe kungathandize kuchepetsa nkhawa ndi nkhawa komanso kukhala ndi malingaliro abwino.

Kodi mukuyenda maola angati pa tsiku pa sabata?

Ngati mukufuna kuchepetsa thupi komanso kukhala ndi thanzi labwino, kuyenda ndi imodzi mwa masewera abwino kwambiri omwe mungachite.
Limodzi mwamafunso omwe anthu ambiri amafunsa ndilakuti 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 ndi masewera olimbitsa thupi.
Taonani mmene munthu angachepetse kulemera kwa ola limodzi pa tsiku pamlungu.

• 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.

Nthawi zambiri, kuyenda kwa ola limodzi patsiku 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 kupititsa patsogolo thanzi la mtima, 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 ndikokwanira popanda kuchita masewera olimbitsa thupi, yankho lalifupi ndi ili: Kuyenda ndi masewera olimbitsa thupi omwe ali ndi thanzi labwino komanso masewera olimbitsa thupi, koma nthawi zambiri salowa 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 kuti kuyenda kuli ndi ubwino wake, sikulipilira zolimbitsa thupi 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.