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Malangizo a 10 Fitness kwa Oyamba

Malangizo Othandiza Oyamba

Zojambulajambula ndizo PakhomoKuganiza za kuyamba chizolowezi chochita masewera olimbitsa thupi? Nthawi yoyamba kupita ku masewera olimbitsa thupi? Gwiritsani ntchito mauthenga a 10 olimbitsa thupi kwa oyamba kumene kuonetsetsa kuti mukufikira zolinga zanu.

1. Pangani Ntchito Yanu Kulifunika Kwambiri

Ngati mukufuna kuti mupindule kwambiri ndi phunziro lanu, muyenera kukumbukira kuti pafupi 80% ya zotsatira zomwe mumapeza kuchokera kumalo anu olimbitsa thupi kwenikweni zimachokera ku 20% pa zochitika zanu.

Izi zikutanthauza kuti mu ola la ola limodzi, maminiti 12 okha omwe amapanga masewera olimbitsa thupi amathandizira zambiri za zotsatira zanu. Mudzafunika kuti maminiti amenewo aziwerengera. Gwiritsani ntchito magulu omwe amagwira ntchito kuposa gulu limodzi la minofu panthawi yomwe mungagwiritse ntchito bwino nthawi yanu.

2. Nthawizonse Kumbukirani Kudya thanzi

Thupi lirilonse lokonza zolinga lingapezeke kokha mwa kudya zakudya zathanzi. Ngati mukupita ku masewera olimbitsa thupi kuti mutha kupita kunyumba ndikudyera kawiri ka cheeseburger ndi 2-munthu amene akutumikira Frieska, simungachite bwino thupi lanu. Mukapita kugula zakudya, mugule zakudya zopatsa thanzi mmalo mwa zakudya zopanda kanthu.Khalani Odzozedwa

Muyenera kuonetsetsa kuti mumadya mopitirira malire, ndipo kumbukirani kuti ngati mukuyaka mafuta owonjezera, muyenera kudyetsa pang'ono kuti mutsimikizire kuti muli ndi mphamvu zokwanira tsiku lonse. Sungani zakudya zanu ndikupewa kudya zakudya zamtundu.

3. Sinthani Miyambo Yanu Yodyera

Muyenera kuonetsetsa kuti mukudya bwino komanso kudya bwino. Kudya bwino kumaphatikizapo kudya pa nthawi yoyenera ya tsiku. Kusadya chakudya cham'mawa ndi lingaliro loopsya kwambiri ndipo musadye mochedwa usiku mwina. Kudya mochedwa usiku kapena pamene mukuvutikitsidwa kumangoyamba kudya zakudya zopanda pake. Lankhulani ndi wophunzitsa wanu za zomwe zingakupindulitseni kuti mukwaniritse zolinga zanu.

4. Konzani Nthawi Zanu Zochita Zolimbitsa Thupi

Poonetsetsa kuti mumadziwa nthawi yomwe mukhala ndi maphunziro komanso pamene mungayembekezere nthawi yowonzanso, muyenera kukhala ndi dongosolo. Kumbukirani kuti mumaphatikizapo masiku opumula ndikukhala oganiza za nthawi yomwe mumakhala nayo nthawi yaufulu.

Sindinayambe Kuchita Zinthu Zosavuta MukangowonjezerekaKumbukirani kukhala ndi ndondomeko yanu momwe mungathere kuti musayambe kuchita masewera olimbitsa thupi. Kupita nawo masewera olimbitsa thupi nthawi zambiri ndi chizoloŵezi choipa. Simungakwanitse kukwaniritsa zolinga zanu ngati mutakhala ndi chizolowezi chosowa ntchito yanu.

5. Pangani A 100% Kudzipereka ku Chikhalidwe

Muyenera kukumbukira kuti kusintha thupi lanu kumafuna kudzipatulira kwanu. Simungathe kudumpha tsiku limodzi kapena awiri nthawi zina, chifukwa mumamva ngati mukuyenera kutuluka tsiku. Konzani pamene tsiku lanu lopuma lidzakhalapo ndi kumamatira ku zimenezo. Ngakhale ngati muli ndi ulendo wokonzekera, pitani ku masewera olimbitsa thupi, ndipo onetsetsani kuti mutenga ora kuchokera tsiku lililonse kuti muthe. Pitirizani kukhala ndi zakudya zathanzi.

6. Musalole Malingaliro Amodzi Akutsutsani

Ngati ndinu mkazi yemwe akuyesera kuchepetsa thupi ndikukhala wochepa thupi ndi wamng'ono, n'zosavuta kuyang'ana mkazi womanga thupi ndikudzidzidzimuka mwadzidzidzi.

Chowonadi nchakuti ndizosatheka kuti akazi akhale ochuluka monga choncho; kumafuna dongosolo ndi khama lapadera. Simungapite molakwika ngati mupitirizabe pulogalamu yomwe wophunzitsi wanu wakupatsani.Zolinga Zosakaniza Mafuta

7. Gwiritsani Zomveka

Muyenera kukumbukira kuti mukungoyamba kumene. Kuti mupewe kuvulala ndikupewa kudziyika nokha kupitirizabe ndi maphunziro anu, muyenera kutsimikiza kuti mudzidziwe nokha ndi masewero olimbitsa thupi.

Yambani ndi magawo ochepa ndikuwonjezerani pulogalamu yanu yopanga masewera olimbitsa thupi pamene mumakhala otsimikiza kwambiri komanso momwe thupi lanu limayambira.

8. Konzani Njira Yanu Yatsopano

Onetsetsani kuti mukudzipangitsa kuti mupite kuntchito ndikupanga ndondomeko yoyipa ya momwe mungafunire ntchito yanu yopita. Muyenera kukhala ndi zolinga zenizeni, kotero ngati mukufuna kukhala ndi matumbo a 6, mukufuna kukwaniritsa minofu mkati mwa miyezi 6 kapena ngati mukufuna kutaya mapaundi a 20, onetsetsani kuti nthawi yomwe mumadzikonzera nokha ndizotheka. Palibe mphunzitsi aliyense amene angakuthandizeni ngati simukudziwa zolinga zanu.

Thupi limapindula chimene lingaliro limakhulupirira zokhutiritsa9. Kumbukirani kuchita Cardio

Mukufuna kukhala ndi matumbo a 6 pamimba, zazikulu zazikulu, ndi miyendo yamphamvu? Simungapeze zinthu zimenezi mwa kungokweza zolemera. Muyenera kukumbukira kuchita cardio. Pali makina osiyanasiyana omwe amapezeka pa magulu ambiri azaumoyo. Makina ambiri amapanga mapepala opangira mapepala, mapulogalamu opangira mapulogalamu olimbitsa thupi, masewera olimbitsa thupi, ndi makina oyendetsa.

Muyenera kutsimikiza kuti mumatentha mafuta mwa kuchita cardio ndipo pamapeto pake malingaliro anu a minofu ayamba kusonyeza.

10. Musakhale Osadziwika pa Zojambulajambula

Muyenera kukumbukira kuti aliyense pa masewera olimbitsa thupi ali mchimodzimodzi, ndipo sikuti aliyense ali ndi thupi la thupi la 20. Munthu aliyense alipo kuti akwaniritse cholinga china ndipo aliyense ayenera kuyamba kwinakwake.

Osadandaula za anthu ena kungoganizira zolinga zanu komanso kuchita masewero anu. Ngati mukuwopa kuchita zofuna zanu nokha, kumaphunzira ndi mnzanu kapena kuchita masewera olimbitsa thupi ndi anthu ena.

Kodi muli ndi nsonga zina zothandizira? Ndemanga pansipa

Siyani Mumakonda

Zosungidwa Mwachinsinsi / Kuwonetsera Kwabungwe: Webusaitiyi ikhoza kulandira mphotho yodula zinthu zomwe zimapangidwa pofotokoza zizindikiro. Zokambirana zapamwamba ndizochita nawo mu Amazon Services LLC Associates Program, pulogalamu yotsatsa malonda yokonzedwa kuti ipereke njira zopezera malonda a malonda ndi malonda ndi kulumikiza ku Amazon.com. Onani wathu "mfundo zazinsinsi"Tsamba loti mudziwe zambiri. Zotsatsa zilizonse zomwe zimagwiritsidwa ntchito ndi Google, Inc., ndi makampani ogwirizana angayang'ane pogwiritsa ntchito makeke. Makhulowa amalola Google kusonyeza malonda pogwiritsa ntchito maulendo anu pa tsamba lanu ndi malo ena omwe amagwiritsa ntchito malonda a Google.