4 Ubwino Wochita Maseŵera Olimbitsa Thupi

Mfundo yofunika kwambiri pa masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndi kuchita masewera olimbitsa thupi ndi njira zabwino zopezera thanzi labwino, komanso kusangalala. Pali mitundu iwiri ya malangizo ochita masewera olimbitsa thupi kwa akuluakulu omwe ali ndi thanzi labwino:

• Maphunziro a Cardio
Pezani masewera olimbitsa thupi osachepera mphindi 150 kapena mphindi 75 zolimbitsa thupi mwamphamvu pa sabata kapena kusinthana pakati pa ziwirizo. Ndibwino kuti muzitha kuchita masewera olimbitsa thupi mlungu uliwonse kwa theka la ola pa tsiku. Kuti mukhale ndi thanzi labwino komanso kuthandizira kuchepetsa thupi kapena kukonza, osachepera mphindi 300 pa sabata akulimbikitsidwa. Komabe, ngakhale kuchita zinthu zolimbitsa thupi pang’ono n’kothandiza pa thanzi lanu ndipo sikuyenera kukhala cholemetsa pa moyo wanu.

• Maphunziro a Mphamvu
Phunzitsani magulu onse akuluakulu a minyewa kawiri pa sabata. Cholinga chake ndikuchita masewera olimbitsa thupi osachepera limodzi pagulu lililonse la minofu pogwiritsa ntchito kulemera kokwanira kapena kukana. Kutopa minofu yanu pambuyo pa kubwereza 12 mpaka 15.

Zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi zimaphatikizapo zinthu monga kuyenda mwachangu, kupalasa njinga, ndi kusambira. Cardio yothamanga kwambiri imaphatikizapo zochitika monga kuthamanga, nkhonya, ndi kuvina kwa cardio. Maphunziro amphamvu angaphatikizepo ntchito monga kugwiritsa ntchito zolemera, zolemera zaulere, matumba olemera, kulemera kwake, kapena kukwera miyala.
Ngati mukufuna kuonda, kukwaniritsa zolinga zolimbitsa thupi, kapena kupeza zambiri, mungafunike kuwonjezera cardio yolimbitsa thupi.
Kumbukirani kukaonana ndi dokotala musanayambe pulogalamu yatsopano yolimbitsa thupi, makamaka ngati simukudziwa bwino za thanzi lanu, simunachite masewera olimbitsa thupi kwa nthawi yaitali, kapena muli ndi matenda aakulu monga matenda a mtima, shuga kapena mafupa Kutupa, etc., zomwe zili pamwambapa zimachitika, chonde limbitsani motsogozedwa ndi dokotala. Cholinga chathu ndi kupanga thupi lathanzi.

1. Kuchita masewera olimbitsa thupi kuti muchepetse kulemera

Kuchita masewera olimbitsa thupi kungathandize kupewa kunenepa kwambiri kapena kuchepetsa thupi. Mukamachita masewera olimbitsa thupi, mumawotcha ma calories. Mukamachita masewera olimbitsa thupi kwambiri, mumawotcha ma calories.

Imayendetsa ntchito ya kagayidwe kachakudya kudzera pakumanga minofu ndikulimbikitsa kuwonongeka kwamafuta ndikugwiritsa ntchito. Minofu imathandizira kuyamwa komanso kugwiritsa ntchito mafuta aulere m'magazi. Kumanga minofu kumawonjezeranso kugwiritsidwa ntchito kwa glucose m'magazi, kuteteza kutembenuka kwa shuga wambiri kukhala mafuta, potero kumachepetsa mapangidwe amafuta. Kuchita masewera olimbitsa thupi kumawonjezera resting metabolic rate (RMR), yomwe ingakhudze kagayidwe ka mafuta pokhudza dongosolo la neuro-humoral regulatory system. Kuchita masewera olimbitsa thupi kungakhudze kagayidwe ka mafuta popititsa patsogolo kulimbitsa thupi kwa cardiorespiratory.

2. Kuchita masewera olimbitsa thupi kumathandiza kulimbana ndi matenda

• Kuchepetsa chiopsezo cha matenda a mtima. Kuchita masewera olimbitsa thupi kumalimbitsa mtima wanu komanso kumayenda bwino. Kuchuluka kwa magazi kumakweza mpweya wanu wamagazi. Izi zimathandiza kuchepetsa chiopsezo cha matenda a mtima monga cholesterol yochuluka, matenda a mtima ndi matenda a mtima. Kuchita masewera olimbitsa thupi nthawi zonse kungathenso kuchepetsa kuthamanga kwa magazi ndi triglyceride.

• Amathandizira thupi lanu kuwongolera shuga m'magazi ndi insulin. Kuchita masewera olimbitsa thupi kumatha kuchepetsa shuga m'magazi ndikuthandizira kuti insulini yanu igwire ntchito bwino. Izi zitha kuchepetsa chiwopsezo cha metabolic syndrome komanso mtundu wa 2 shuga. Ngati muli ndi chimodzi mwazinthu izi, masewera olimbitsa thupi angakuthandizeni kuthana nawo.

3. Kuchita masewera olimbitsa thupi kumathandiza kusintha maganizo

Anthu omwe amachita masewera olimbitsa thupi nthawi zonse amakhala okhazikika m'maganizo, amakhala amphamvu tsiku lonse, amagona nthawi zambiri usiku, amakumbukira bwino, amakhala omasuka komanso okhutira ndi moyo wawo komanso moyo wawo.

Kuchita masewera olimbitsa thupi nthawi zonse kungakhale ndi zotsatira zabwino pa kuvutika maganizo, nkhawa, ndi ADHD. Zimathandizanso kupsinjika, kukumbukira bwino, kumakuthandizani kugona bwino, komanso kukweza malingaliro anu onse. Kafukufuku akusonyeza kuti kuchita masewera olimbitsa thupi moyenera kungathandize kwambiri, ndipo simufunika kuchita masewera olimbitsa thupi kukhala cholemetsa pa moyo wanu. Ziribe kanthu zaka zanu kapena kulimba kwanu, mutha kuphunzira kugwiritsa ntchito masewera olimbitsa thupi ngati chida champhamvu chothandizira kuthana ndi mavuto amisala, kukulitsa mphamvu zanu, kusintha malingaliro anu, ndikupeza zambiri pamoyo wanu.

4. Kuchita masewera olimbitsa thupi kungakhale kosangalatsa ... komanso kucheza!

Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi kungakhale kosangalatsa. Amakupatsani mwayi wopumula, kusangalala panja kapena kungochita zinthu zomwe zimakusangalatsani. Kuchita masewera olimbitsa thupi kungakuthandizeninso kulumikizana ndi achibale kapena anzanu pamalo osangalatsa.

Chifukwa chake, tengani kalasi yamagulu, pitani kokayenda, kapena kumenya masewera olimbitsa thupi kuti mupeze anzanu amalingaliro ofanana. Pezani zolimbitsa thupi zomwe mumakonda ndikuzichita. wotopetsa? Yesani china chatsopano kapena chitani china ndi anzanu kapena abale.