Njira 3 zopangira zochita zanu kuti zisakhale zopanda pake

1. Idyani mapuloteni okwanira

Kwa anthu omwe amachita masewera olimbitsa thupi, onse amadziwa kuti ayenera kuwonjezera mapuloteni ngati akufuna minofu. Anthu ambiri amaganiza zowonjezera mafuta a protein, ndipo panthawi yochita masewera olimbitsa thupi, mapuloteni amatha kupangitsa nyama yowonda kuti iwoneke mwachangu ndikuwotcha mafuta amthupi.

Chifukwa chomwe omanga thupi ambiri amasankha zakudya zamapuloteni ambiri, ndikupanga mizere yangwiro ya minofu.

2. Wonjezerani chakudya mutatha kuchita masewera olimbitsa thupi

Ngakhale atakhala ochepa kapena athanzi, anthu ambiri azinena kuti ngati mukufuna kukhala athanzi, simuyenera kukhala ndi chakudya chambiri. Ngakhale onse amadziwa kuti chakudya chimakhala chopatsa thanzi anthu, ngakhale mutadya kwambiri, mumakhala wonenepa.

Mbewu ndi chakudya chokhala ndi ziweto m'moyo zitha kukhala zabwino pophunzitsira minofu yam'mimba, ndipo mutatha kuchita masewera olimbitsa thupi, mutha kusankha kudya mbatata kapena kumwa oatmeal, zomwe ndizosankha zabwino.

3. Siyani malo okhazikika,
Mungayesere kuchita masewera olimbitsa thupi

Kuti muwotche mafuta, anthu ambiri amaganiza kuti ma sit-ups ndi njira yabwino kwambiri yosankhira. Amayi amatha kusankha zokhala pansi ndipo abambo amatha kusankha zokakamiza. M'malo mwake, mukamachita masewera olimbitsa thupi, simuyenera kuchita masewera tsiku lililonse, koma masewera olimbitsa thupi othamanga kwambiri. Zitha kupanganso mzere wanu wam'mimba kukhala wabwinoko.

Kukhazikika kamodzi sikabwino kwenikweni, ndipo kungakhale kovuta kwambiri kupanga mzere wangwiro wamimba. Ngati mukufuna kugunda pamimba, nazi masewera olimbitsa thupi ochepa kwa aliyense, kuti muthe kuwona mawonekedwe abwino mosavuta komanso mopanda kukakamizidwa.

Ntchito 1: Gona chagada ndikukweza miyendo yanu

Zoyimilira ziyenera kukhala zokonzekera kukonzekera. Kenako, mwendo umodzi utathandizidwa, mwendo winawo watambasulidwa kulowera kudenga. Mukamachita masewera olimbitsa thupi, imvani mphamvu yam'mimba, yomwe imatha kupangitsa kuti pamimba pakhale bwino, ndimatha kumva kupsinjika pamimba.

Chiwiri, tsegulani ndikutseka pafupi

Kutsegula ndi kutseka kulumpha ndimachitidwe olimbitsa thupi. Mukamapanga mizere yam'mimba, mzere wamthupi umakhala wabwinoko, kuti muwone thupi labwino kwambiri. Kutsegula ndikutseka ndikosavuta kugwiritsa ntchito, ndipo mutha kutenga kanthawi kochepa kuti mumalize masewera olimbitsa thupi otsegulira ndi kutseka. Chitani zinthu limodzi kuti muchepetse thupi msanga.

Mukamachita masewera olimbitsa thupi, osangoganizira zolimbitsa thupi zokha, komanso zakudya. Kuphatikiza zolimbitsa thupi komanso kudya nthawi yomweyo kumatha kupangitsa thupi lanu kukhala labwino. Ngati mukuchita masewera olimbitsa thupi, ngati mukumvanso kuti mimba yanu siinafike pazomwe zili bwino, mutha kupezanso chifukwa chomwe thupi lanu silinakhale bwino kuchokera pazinthu zitatu.