4 Ubwino Wochita masewera olimbitsa thupi pafupipafupi

Mfundo yomaliza yolimbitsa thupi

Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi ndi njira zabwino kumvewera bwino, kulimbikitsa thanzi, komanso kusangalala. Pali mitundu iwiri yochitira zitsogozo za achikulire ambiri athanzi:

• Maphunziro a Cardio
Pezani mphindi 150 zolimbitsa thupi kapena mphindi 75 zolimbitsa thupi zolimbitsa thupi pa sabata kapena zingapo pakati pa awiriwo. Ndikulimbikitsidwa kuti muzigwirizana ndi sabata la theka la theka la ola patsiku. Kuti mupeze phindu lalikulu komanso thandizo lolemera kapena kukonza, osachepera 300 mphindi imodzi imalimbikitsidwa. Komabe, ngakhale pang'ono zolimbitsa thupi ndizabwino thanzi lanu ndipo siziyenera kukhala zolemetsa pamoyo wanu.

• Kulimbikitsidwa
Kulimbikitsa mphamvu zonse zikuluzikulu kawiri pa sabata. Cholinga ndikuchita masewera olimbitsa thupi osachepera gulu lililonse pogwiritsa ntchito kulemera kokwanira kapena kufooka. Kutopa minofu yanu patatha pafupifupi 12 mpaka 15 kubwereza.

Kuchita masewera olimbitsa thupi moyenera kumaphatikizapo zochitika monga kuyenda mwachangu, kuzungulira, komanso kusambira. Cardio wamkulu kwambiri amaphatikizanso zochitika monga kuthamanga, kanthawi, ndi distio. Kukula kwamphamvu kumatha kuphatikizira zochitika monga kugwiritsa ntchito zolemera, zolemera zaulere, matumba olemera, kulemera, kapena kukwera pamwala.
Ngati mukufuna kuchepa thupi, kufikira zolinga zolimbitsa thupi, kapena zitheke mwa iwo, mungafunike kuwonjezera khadio yosiyanasiyana.
Kumbukirani kufunsa dokotala musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi, makamaka ngati simukonzeka kukhala ndi thanzi labwino, musachite masewera olimbitsa thupi monga matenda a mtima, monga momwe ziliri ndi chitsogozo chotsogozedwa ndi dokotala. Cholinga chathu ndikupanga thanzi.

1. Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kungathandize kupewa kulemera kwambiri kapena thandizo kumachepetsa kunenepa. Mukamachita masewera olimbitsa thupi, mumawotcha zopatsa mphamvu. Kuchita masewera olimbitsa thupi kwambiri, kumakhala kopatsa mphamvu kwambiri.

Imayang'anira ma metabolic ntchito kudzera mukumanga minofu ndikulimbikitsa kusokonekera kwa mafuta ndi kumwa. Minofu imathandizira kwambiri ndikugwiritsa ntchito mafuta a mafuta am'magazi. Kumanga minofu kumawonjezeranso kugwiritsa ntchito shuga m'magazi, kupewa kutembenuka kwa shuga m'mafuta, potero kuchepetsa mafuta. Kuchita masewera olimbitsa thupi kumawonjezereka pakupuma kwa kagayidwe (RMR), yomwe imatha kukhumudwitsidwa kagayidwe ka mankhwala pokhudza dongosolo laulamuliro wa neuro-neurulatory. Kuchita masewera olimbitsa thupi kumatha kusokoneza mafuta kagayidwe ka kagayidwe posintha kulimba kwa mtima.

2. Kuchita masewera olimbitsa thupi kumathandizira kulimbana ndi thanzi komanso matenda

• Chepetsani chiopsezo cha matenda a mtima. Kuchita masewera olimbitsa thupi kumalimbitsa mtima wanu ndikulimbitsa mafashoni anu. Kuchulukitsa magazi kumabweretsa kuchuluka kwa mpweya wanu wamagazi. Izi zimathandiza kuchepetsa chiopsezo cha matenda a mtima monga cholesterol yayitali, matenda a maluso a coronary ndi vuto la mtima. Kuchita masewera olimbitsa thupi pafupipafupi kumatha kuchepetsera kuthamanga kwa magazi ndi kuchuluka kwa ma triglyceride.

• Zimathandizira thupi lanu lolamulira magazi ndi milingo ya insulin. Kuchita masewera olimbitsa thupi kumatha kuchepetsera kuchuluka kwa shuga yanu ndikuthandizira insulin yanu bwino. Izi zimatha kuchepetsa chiopsezo cha mankhwala a metabolic ndi mtundu wa 2 shuga. Ngati muli ndi imodzi mwazinthu izi, masewera olimbitsa thupi angakuthandizeni.

3. Kuchita masewera olimbitsa thupi kumathandizira kusintha

Anthu omwe amalimbitsa thupi nthawi zonse amakhala okhazikika, amamva bwino tsiku lonse, kugona mochuluka usiku, amakhala ndi zokumbukira zabwino, komanso kumva kukhala wopanda chiyembekezo, komanso kumva kukhala wopanda chiyembekezo, komanso kumadzilimbitsa bwino komanso momasuka za iwo eni ndi moyo wawo.

Kuchita masewera olimbitsa thupi pafupipafupi kumatha kukhala ndi zotsatira zabwino kwambiri za kukhumudwa, kuda nkhawa, komanso adhd. Zimathandizanso kupsinjika, kusintha kukumbukira, kumakuthandizani kuti mugone bwino, ndikukweza mawonekedwe anu onse. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kokha kumatha kusinthana kwenikweni, ndipo simuyenera kuchita bwino moyo wanu. Ziribe kanthu zaka zanu kapena mulingo woyenera, mutha kuphunzira kugwiritsa ntchito masewera olimbitsa thupi ngati chida champhamvu chothana ndi vuto laumoyo, ndikuwonjezera mphamvu yanu, kukonza mphamvu yanu, ndikusintha moyo wanu.

4. Kugwira ntchito kumatha kukhala kosangalatsa ... komanso chikhalidwe!

Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi kumakhala kosangalatsa. Amakupatsirani mwayi wopuma, sangalalani ndi kunja kapena kungochita zinthu zomwe zimakusangalatsani. Kuchita masewera olimbitsa thupi kungakuthandizeninso kulumikizana ndi mabanja kapena anzanu.

Chifukwa chake, tengani gulu la gulu, pitani pamayendedwe, kapena kugunda masewera olimbitsa thupi kuti mupeze anzanu. Pezani zolimbitsa thupi zomwe mumasangalalira ndi kuzichita. wotopetsa? Yesani china chatsopano kapena chitani zina ndi abwenzi kapena banja.