Kumanga Bulu wabwino kwambiri? Atsikana muyenera kunyamula zolemetsa!
Lingaliro la masewera olimbitsa thupi amakono limapereka chithunzi chosawoneka bwino cha paketi ya alpha dudes omwe amayesetsa tsiku ndi tsiku kuti azilamulira zolemetsa ndi chizindikiro cholamulira. Palibe chodabwitsa kuti izi zimachitika nthawi zambiri koma masiku ano kuchuluka kwa amuna ndi akazi m'malo ochitira masewera olimbitsa thupi padziko lonse lapansi ndichabwino kwambiri kuposa kale.
Pakadali pano, makampani azolimbitsa thupi azimayi ali patsogolo pa kayendetsedwe kaumoyo ndi thanzi m'nthawi ino yodziwa komanso kukhala ndi thanzi labwino. Apita masiku pomwe amuna okhaokha ankakonda kugunda zolimba. Masiku ano, azimayi ochulukirachulukira akupita kumalo ochita masewera olimbitsa thupi kuti akhale ndi moyo wathanzi.
Atsikana ndi amayi ambiri padziko lonse lapansi masiku ano akuchita masewera olimbitsa thupi kuti athane ndi malingaliro olakwika okhudzana ndi mawonekedwe a amayi ndi mphamvu zawo. Kukankhira malire anu ndi cholinga ndipo amphamvu ndi achigololo atsopano.
Kutukula kunenepa ndi kwabwino. Mosakayikira, a Ubwino wophunzirira kukana ndi zazikulu. Komabe, azimayi ambiri amasiyidwa okhumudwa chifukwa chosakhala ndi thupi lotolo lomwe limafanana ndi zomwe amayembekezera ngakhale amachita, Maphunziro apamwamba kwambiri(HIIT), ndi yoga. Mukuganiza kuti ulalo wosowawu ndi uti? Ndikukweza zolemera.
Tiyeni tiwerenge zifukwa zisanu zapamwamba zomwe azimayi amayenera kugunda chitsulo.
1. Kutaya Mafuta
Kukaniza maphunziro ndi njira yabwino kwambiri yotaya m'mimba mwamakani ndi mafuta oyenda. Gawo lokwezera zolimbitsa thupi limatha kutentha pafupifupi ma calorie ofanana ndi magawo a cardio omwe mungasankhe, kutengera kukula kwa magawo anu ndi kaphunzitsidwe kanu. Komabe, ndi pambuyo poti mwasankha kunyalanyaza mowa ndikubwerera kwanu kunyumba komwe zabwino zenizeni ndi zosawerengeka zimawala.
Kuchuluka kwa kagayidwe kake ka thupi lanu kumakhala kotalikirana kwa maola ambiri ngakhale masiku angapo mutakweza magawo, makamaka omwe akutsindika pakukula kwamphamvu posuntha zolemetsa. Kuwonjezeka kwa kudya kwa oxygen kumakulitsa kuchuluka kwa zopatsa mphamvu m'moyo wanu tsiku ndi tsiku ndipo motero kumatsimikizira kukhala chida chothandiza komanso chothandiza chochepetsera thupi.
2. Zopindulitsa sizimangokhala pamenepo
Palibe china chofunikira, chofunikira, komanso chofunikira kwa munthu wodziwa zaumoyo kuposa kukulitsa ndikusunga minofu ikamawombera zopatsa mphamvu. Izi zimatanthauzanso kukhala ndi moyo wabwino komanso kutayika kwamafuta. Bwanji? Kuchepetsa kagayidwe kake ka thupi lanu kumatsimikizira kuchuluka kwa zopatsa mphamvu zomwe zidzagwiritsidwe ntchito tsiku lililonse.
Chilichonse pakuwonera makanema omwe mumakonda pa TV mpaka kusamba kapena kumenya masewera olimbitsa thupi kumabweretsa kutentha kwama calories. Chosangalatsa ndichakuti minofu yolimba yomwe thupi lanu limapangidwa, imakulitsa kuchuluka kwa kagayidwe kake ka thupi, ndipo izi, zimatanthauzanso ma calories omwe mumawotcha.
3. Mphamvu zamaganizidwe
Kukaniza maphunziro sikungokupangitsani kukhala olimba mwakuthupi komanso kwamaganizidwe. Mutha kuyembekezera kusintha kwakukulu pamilingo yodzilandira, kudzisamalira, kudzidalira, ndikukhala ndi moyo wathanzi pamene zopindulitsa zanu ndi magawo anu olimbikira kwambiri ayamba kuwonekera pamaso panu.
4. Mudzasiya kukula kwa diresi
Kodi mukuda nkhawa kuti kunyamula zolemera kungakusinthireni kukhala wolimbitsa thupi? Tangoganizani, ndi nthawi yoti muganizirenso!
Amayi amapanga testosterone kachigawo kakang'ono poyerekeza ndi amuna. Izi zimachepetsa kuthekera kwa azimayi kupeza ndi pangani minofu. Mwanjira ina, kuchita masewera olimbitsa thupi kukweza zolemera kumakupangitsani kuti mukhale ochepa komanso otsika.
5. Kulimbitsa thanzi
Olimbitsa thupi amadziwika kukupatsani "Muzimva bwino"Kumva koma kunyamula zolemera kumakupangitsanso kuti muwonekere komanso mukhale osangalala. Mudzakhala otsitsimulidwa ndikutsitsimutsidwa mukamaliza gawo lililonse la malo ochitira masewera olimbitsa thupi. Kukula kwamphamvu ndikukhala ndi thanzi labwino kumakuthandizani kukhala olimbikitsidwa ndikukhala moyo wosangalala.
Ngati mukuyang'ana zabwino Ma ARV azungulira azimayi kapena zabwino kwambiri Ma ARVs azolowera azimayi, muyenera kugula bwino Ma ARV UK Zida zomwe zili zapamwamba kwambiri komanso zamphamvu.