Kodi ndiyenera kumvetsera chiyani ndikamachita masewera am'mimba?
1. Samalani maphunziro pafupipafupi, osachita tsiku lililonse
Malingana ngati minofu yam'mimba imatha kulimbikitsidwa mosalekeza, zotsatira za maphunziro a minofu zimakhala zabwino kwambiri. Kwenikweni safuna kuchita masewera olimbitsa thupi tsiku lililonse. Mutha kuphunzitsa tsiku lililonse, kuti minofu yam'mimba ikhale ndi nthawi yopuma yambiri ndikukula bwino.
2. Mphamvuyo iyenera kukhala pang'onopang'ono
Mukayamba kuphunzitsa minofu yanu yam'mimba, kaya ndi kuchuluka kwa ma seti kapena kubwereza, ikuyenera kukhala kuwonjezeka pang'onopang'ono, osati kuwonjezeka kwakukulu panthawi imodzi. Izi ndizosavuta kuwononga thupi, ndipo zomwezo zimagwiranso ntchito mbali zina za thupi.
3. Fulumira ndipo panga masewera amodzi
Nthawi zambiri, nthawi yamtundu uliwonse wam'mimba yolimbitsa thupi ndi mphindi 20-30, ndipo mutha kusankha kuti muchite kumapeto kwa maphunziro a aerobic kapena kumapeto kwa gulu lalikulu la minofu. Iwo omwe amafunika kulimbitsa mwachangu minofu yam'mimba amatha kupatula nthawi yawoyawo kuti akonzekere.
4. Makhalidwe abwino kuposa kuchuluka
Anthu ena amadziyikira okha ma seti angapo, ndipo akatopa pambuyo pake, mayendedwe awo amayamba kukhala osasunthika. M'malo mwake, muyeso wamaulendo ndikofunikira kwambiri kuposa kuchuluka.
Ngati simusamala za machitidwe ake, ndiye kuti mumangotsatira momwe zimakhalira komanso kuthamanga. Ngakhale mutachita zambiri, zotsatira zake zidzachepetsedwa. Kusunthika kwapamwamba kumafunikira minofu yam'mimba kuti ikhalebe yolimba panthawiyi.
5. Onjezerani mphamvuyo moyenera
Mukamachita masewera olimbitsa thupi m'mimba, thupi likazolowera kuchita masewera olimbitsa thupi, mutha kukulitsa kulemera, kuchuluka kwa magulu, kuchuluka kwamagulu, kapena kufupikitsa nthawi yotsalira pakati pamagulu, ndikuchita zolimbitsa thupi zolemetsa m'mimba popewa minofu ya m'mimba kuchokera pakusintha.
6. Maphunziro ayenera kukhala okwanira
Mukamachita masewera olimbitsa thupi m'mimba, osangophunzitsa gawo la minofu yam'mimba. Ndi minofu yakum'munsi ndi pansi pamimba monga rectus abdominis, kunja oblique, mkati oblique, ndi transversus abdominis. Minofu yakuthupi ndi yakuya iyenera kuchitidwa, kuti minofu yam'mimba yolimbitsa thupi ikhale yokongola komanso yangwiro.
7. Masewera olimbitsa thupi sayenera kunyalanyazidwa
M'malo mwake, ngakhale mutakhala ndi masewera olimbitsa thupi, muyenera kuchita masewera olimbitsa thupi okwanira. Kutentha sikungathandize kupewa kupsyinjika kwa minofu, komanso kupangitsa kuti minofu iziyenda mwachangu, kulowa munthawi ya masewera olimbitsa thupi, ndikupangitsa kuti zolimbitsa thupi zizikhala bwino.
8. Zakudya zabwino
Mukamachita masewera olimbitsa thupi m'mimba, pewani zokazinga, chakudya chamafuta ndi mowa; pewani kudya mopitirira muyeso, kudya zipatso ndi ndiwo zamasamba zambiri, zakudya zokhala ndi zomanga thupi zambiri, komanso kuwonetsetsa kuti mukudya bwino, komanso ziwalo zina za thupi.
9. Ndikulimbikitsidwa kuti anthu onenepa kwambiri ataye mafuta poyamba
Ngati mukulemera kwambiri, mafuta owonjezera pamimba adzaphimba minofu yanu yam'mimba. Mwachitsanzo, minofu ya omenyera sumo ilidi yotukuka kuposa anthu wamba, koma chifukwa cha kuchuluka kwa mafuta, sangadziwe. Kuphatikiza apo, ngati muli ndi mafuta ochulukirapo m'mimba, mumakhala ndi kulemera kwambiri ndipo simungathe kulimbitsa minofu yanu yam'mimba.
Chifukwa chake, anthu omwe ali ndi mafuta owonjezera pamimba ayenera kuchita masewera olimbitsa thupi kuti achotse mafuta owonjezera m'mimba, kapena onse asanayambe kulimbitsa thupi m'mimba. Kwa munthu yemwe amadziwika kuti ndi wonenepa kwambiri, mulingo wake ndikuti kuchuluka kwamafuta amthupi ndikokwera kuposa 15%. Mafuta awa amaphimba minofu yam'mimba yomwe idachitidwa, chifukwa chake muyenera kutaya mafuta musanayeseze minofu yam'mimba.
Mutawerenga nkhaniyi, mukumvetsetsa izi?
Post nthawi: Jun-19-2021