Tikamadya moyenera ndikuchita masewera olimbitsa thupi pafupipafupi, nthawi zina zimakhala zovuta kumvetsetsa chifukwa chomwe sitiwona kupita patsogolo. Chowonadi ndichakuti nthawi zina timawononga kupita patsogolo kwathu posatsatira malamulo osavuta pambuyo pa masewera olimbitsa thupi. Zinthu zomwe mumachita mukamaliza kulimbitsa thupi ndizofunikira monga kuchita zokha.
Chowonadi chonse ndichakuti tonsefe timafuna kupindula kwambiri ndi zolimbitsa thupi zathu. Kaya cholinga chanu ndikuchepetsa thupi kapena kukhala ndi minofu, tikudziwa kuti mukufuna kukwaniritsa cholinga chanu mwachangu, chifukwa chake tapanga mndandanda wazolakwitsa zomwe muyenera kupewa.
Chifukwa chiyani ndikofunikira kupewa zolakwa zolimbitsa thupi?
Kulakwitsa ndi gawo la chibadwa cha anthu. Palibe munthu wangwiro. Ndipo pali zifukwa zambiri zomwe zimapangitsa kuti anthu azilakwitsa zolimbitsa thupi kwambiri. Choyamba, anthu omwe akungoyamba kumene sakudziwa momwe angawapewere. Amatha kuchita zolakwika kapena mwanjira yolakwika. Ndipo samadziwa momwe angasamalire matupi awo atatha kulimbitsa thupi. Ndikofunikira kwambiri kumvetsetsa momwe mungapewere ndikuchiza bwino kuvulala kochita masewera olimbitsa thupi. Koma koposa zonse, anthu odziwa zambiri nthawi zina amalakwitsa. Pofuna kupita patsogolo mwachangu, anthu ambiri amakhala akugwirabe ntchito matupi awo. Zonsezi zingawawonongere nthawi yayitali.
7 zolakwitsa pambuyo pa kulimbitsa thupi zomwe muyenera kuzipewa
1. Kukhazikitsanso madzi m'thupi ndi zakumwa za masewera
Ngati kukopa kwamalonda kumakhulupirira, tiyenera kumwa zakumwa zamasewera musanachite masewera olimbitsa thupi, nthawi, komanso pambuyo pake, koma nthawi zambiri zimakhala ndizodzala ndi shuga ndipo sizabwino kwenikweni. Omwe amachita masewera olimbitsa thupi samazifuna. Inde, kusungunuka pambuyo pa masewera olimbitsa thupi ndikofunikira kuti mupewe kutopa. M'malo mongobwezeretsanso madzi ndi zakumwa za 'masewera', imwani madzi. Mutha kuwerengera kuchuluka kwa malita amadzi omwe muyenera kumwa tsiku limodzi pochulukitsa kulemera kwanu mu kilogalamu ndi 0.03.
Mwachitsanzo, ngati mukulemera 60kg, muyenera kumwa mozungulira malita awiri patsiku.
2. Kusagona mokwanira
Ndikofunikira kuti mugone nthawi ya 10 koloko masana, chifukwa ndipamene thupi lanu limayang'ana kukonza thupi. Muyeneranso kukhala ndi kugona kwa maola osachepera asanu ndi atatu usiku, monga momwe thupi limayang'ana pakukonzanso kwamaganizidwe kuyambira 2 am mpaka 6 am Ngati mwatopa, sikutheka kuti mukhale ndi masewera olimbitsa thupi odabwitsa. Ndipo ngati mwatopa ndikosavuta kudya zakudya zosayenera. Choncho mukagone pa nthawi yake.
3. Kusadya mapuloteni okwanira
Mukamagwiritsa ntchito masewera olimbitsa thupi, ndiye kuti mukuthyola minofu yanu, ndichifukwa chake kuli kofunika kwambiri kudya mapuloteni ambiri mukamanganso. Kafukufuku wasonyeza kuti kudya mapuloteni kumatha kuthandizira kukulitsa minofu ndi mphamvu - kumakupangitsani kukhala okhutira.
4. Kusankha zakudya zochepa zamafuta kapena zakudya
Njira zosagwiritsa ntchito mafuta ambiri nthawi zambiri zimadzaza ndi shuga kuti athandize kukoma, zomwe zikutanthauza kuti chakudya chomwe chimagulitsidwa ngati chakudya kapena mafuta ochepa chingakhale ndi vuto pakuchepetsa kwanu. M'malo mwake, muyenera kuwerenga zolemba zanu ndikulankhula ndi wazakudya kuti mumvetsetse momwe mungapezere chakudya chamagulu mukamachita masewera olimbitsa thupi.
5. Kutenga zowonjezera zakudya m'malo mwa chakudya
Ngakhale, anthu ena omwe ali ndi matenda ena amafunikira kuti azitenga zowonjezera zowonjezera atangolimbitsa thupi. Zowonjezera izi sizilowa m'malo mwa chakudya chenicheni. Zowonjezera ziyenera kuwatenga ndi chakudya chamagulu atamaliza kulimbitsa thupi.
6. Kuyang'anitsitsa kuchuluka kwa sikelo
Wophunzitsa aliyense payekha kapena katswiri wazolimbitsa thupi angakuuzeni kuti kuchuluka pamiyeso sikulongosola molondola za kuchepa thupi. Minofu imalemera mopitilira mafuta, chifukwa chake m'malo mongoganizira kuchuluka kwa sikelo, muyenera kuwunika momwe mukuyendera pogwiritsa ntchito tepi yoyezera kuti muzitha kuyang'ana pa kusintha kwa thupi lanu osati momwe mumalemera.
7. Kuchulukitsa kuchuluka kwa ma calories omwe mudawotcha
Anthu ambiri amaganizira kuchuluka kwa ma calories omwe awotcha kumalo ochitira masewera olimbitsa thupi ndipo amasinthiratu ntchito yawo yovuta yomwe adayikapo pokhala ndi chakudya chopatsa thanzi pambuyo pake. Tsoka ilo, kuchita masewera olimbitsa thupi sikungakulitse mphamvu ya metabolism. Njira yokhayo yochepetsera kunenepa ndiyomwe mungakhale nayo ndikukhala ndi vuto la kalori. Kuperewera kwa kalori kumatanthauza kuti muyenera kuwotcha mafuta ambiri kuposa momwe mumawonongera. Izi zimasiyanasiyana malinga ndi munthu, ndipo ngakhale mukudya zakudya zopatsa thanzi, kudya kwambiri kumakuthandizani kuti muchepetse kunenepa. Tikukulimbikitsani kuti mulankhule ndi katswiri wazakudya zamafuta angati omwe muyenera kudya kuti mukwaniritse cholinga chanu chochepetsa thupi.
Kutsiliza
Kodi mwakhala mukupanga zina mwazomwe 7 zolakwitsa pambuyo pomagwira ntchito? Nayi nkhani yabwino kwa inu: Mutha kuyembekezera kuchira bwino, kupita patsogolo mwachangu, komanso chisangalalo chochulukirapo mukamagwiritsa ntchito zolimbitsa thupi mukangolowetsa chizolowezi chanu chochita masewera olimbitsa thupi!
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