Nthawi zambiri, kumva kutopa kapena kusowa mphamvu pambuyo pochita masewera olimbitsa thupi kwambiri kapena kuchita zinthu zina zolimbitsa thupi si nkhani yodetsa nkhawa. Komabe, ngati nthawi zambiri mumadandaula za kupuma kapena kusowa mphamvu mutatha kuchita ntchito zanu za tsiku ndi tsiku, ndikofunika kuti muchitepo kanthu mwamsanga. Kukhala ndi moyo wongokhala, kupsinjika kwambiri, ndi zina zotere zomwe zimakhala zosafunikira pamoyo zimatha kukhala chifukwa.
Nazi njira zomwe mungawonjezere mphamvu ndi mphamvu
1. Osadumpha chakudya cham'mawa
Onetsetsani kuti mwayamba tsiku lanu pazabwino. Chakudya cham'mawa ndiye chakudya chofunikira kwambiri patsiku komanso kuti muwongolere kagayidwe kachakudya m'thupi lanu, ndibwino kuti musadumphe chakudyachi. Ngati n'kotheka, pangani oat chakudya kapena mkate wa tirigu ndi mazira mbali ya chakudya chanu cham'mawa. Nthawi zina, mutha kudzipangira batala wa peanut chifukwa zimathandizira kukulitsa kudya kwa zopatsa mphamvu 'zabwino' ndikuwonjezera mphamvu zanu.
2.Khalani opanda madzi
Ngati nthawi zambiri mumadzipeza kuti mulibe mphamvu, muzidzudzula chifukwa cha kuchepa kwa madzi m'thupi. Chifukwa chake ndikofunikira kuti muwonjezere kumwa kwamadzi ndi kumwa madzi pafupipafupi. Kuonjezerapo, kumwa kapu imodzi ya madzi a beetroot tsiku ndi tsiku chakudya cham'mawa chodziwika ndi ntchito zodabwitsa. Beetroot ili ndi kuchuluka kwa nitrate komwe kumathandizira kukulitsa mphamvu ndikukuthandizani kuti mudutse tsiku ngati mphepo.
Kumwa madzi otentha m'mawa ndi njira yabwino yothandizira kulimbikitsa kagayidwe kanu ndikuwongolera chimbudzi.
3. Pangani njira ya magnesium
Ngati mumakonda masewera kapena masewera olimbitsa thupi, ndikofunikira kupanga magnesium kukhala gawo lazakudya zanu zatsiku ndi tsiku. Magnesium imathandizira kusintha shuga kukhala mphamvu, kukupatsani mphamvu nthawi yomweyo. Masamba a masamba, mtedza, njere, nsomba, soya, mapeyala, nthochi ndi chokoleti chakuda ndi magwero abwino a magnesium.
4. Phatikizaninso ma carbs muzakudya zanu
Zakudya zokhala ndi ma carbohydrate ambiri monga mbatata, buledi wofiirira, ndi zina zotere, zimapatsa thupi lanu wowuma ndi shuga, zomwe zimathandizira kupereka mphamvu ndikuwonjezera mphamvu. Kuphatikiza apo, ma carbs ovuta omwe amapezeka muzakudya monga mkate, pasitala ndi mpunga, mosiyana ndi ma carbs osavuta, amakuthandizani kuti mukhale amphamvu komanso okhuta tsiku lonse. Zakudya zotere zimapatsa mphamvu nthawi yomweyo zomwe zimagwiritsidwa ntchito ngati mafuta m'thupi lanu.
Onetsetsani kuti mumadya zipatso zatsopano, mtedza, ndi oats chifukwa zimathandizira kuti shuga m'magazi asamayende bwino, ndikuchepetsa cholesterol yanu.
5. Muzichita masewera olimbitsa thupi nthawi zonse
Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuonjezera mphamvu ya thupi lanu pogonjetsa kutopa ndikukuthandizani kuti mukhale olimba.
1. Ngakhale kuchita masewera olimbitsa thupi pang’ono monga kuthamanga, kuyenda kapena kusambira kwa mphindi zingapo tsiku lililonse kungakulimbikitseni. Kuthamanga kapena kupalasa njinga pamwamba pa phiri ndi njira yabwino yowotcha zopatsa mphamvu ndikuwonjezera komanso kulimba nthawi yomweyo. Ngati mukufuna kugwirira ntchito m'nyumba, ndiye kuti mutha kuthamanga pa treadmill kapena kungothamanga m'malo mwake. Kusambira, komano, ndi ntchito yabwino yolimbitsa thupi komanso yolimbitsa thupi pamene madzi amapereka kukana, motero amachititsa kuti minofu igwire ntchito molimbika. Kuchita masewera olimbitsa thupi tsiku lililonse kapena kalasi yovina kungathandizenso.
2. Phatikizanipo mphamvu zolimbitsa thupi za theka la ola kapena zolimbitsa thupi pazochitika zanu zamlungu ndi mlungu. M'kupita kwa nthawi, mukhoza kuwonjezera nthawi pang'onopang'ono. Kuti muchite izi, muyenera kugwiritsa ntchito zida zapadera monga zolemetsa, zolemetsa kapena ma dumbbells.
3. Kupatula pa ma cardio, masewera olimbitsa thupi monga kudumpha, ma burpees, kudumpha kwa squat ngakhale kudumpha m'mapapo kumapangitsa kuti mtima wanu ukhale wolimba, motero zimathandizira kukulitsa mphamvu ndi ntchito.
Momwe mungachitire Jump Squats
a. Imani ndi mapazi anu motalikirana ndi mapewa.b. Yambani ndikuchita squat nthawi zonse, kenaka gwirizanitsani pakati panu ndi kudumpha momwe mungathere. Yesetsani kusunga mapazi anu pamodzi pamene muli mumlengalenga.
c. Mukatera, tsitsani thupi lanu pamalo a squat kuti mumalize kubwereza kamodzi. Land bwinobwino mmene ndingathere.
Momwe mungapangire Lunges
a. Sungani thupi lanu lakumtunda molunjika, komanso mapewa anu.b. Mutha kusankha malo oti muyang'ane patsogolo panu kenako ndikugwirizanitsa pakati panu.
c. Sungani mwendo wakumanja chammbuyo kenako kumanzere, kwinaku mukutsitsa m'chiuno mpaka mawondo onse atapindika pafupifupi 90-degree angle. Bwerezani chimodzimodzi ndi mwendo wina.
Momwe mungapangire Burpee
a. Gwirani pansi ndikuyika manja anu pansi patsogolo panu, kunja kwa mapazi anu.b. Lumphani mapazi anu onse kumbuyo kotero kuti tsopano muli pa thabwa.
c. Pitani kukankha-mmwamba, kuonetsetsa kuti chifuwa chanu chakhudza pansi. Mutha kugwada m'malo mwake.
d. Kanikizani mmwamba kuti mubwerere ku malo a thabwa
e. Lumphani mapazi kumbuyo kwa manja anu.
f. Lumphani mwamphamvu mumlengalenga, kufikira mikono yanu molunjika pamwamba.
3. Onetsetsani kuti mukuwotha, kutambasula ndi kumasuka mokwanira musanayambe masewera olimbitsa thupi kuti muteteze kusokonezeka kwa minofu kapena kuwonongeka.
4. Ngati palibe, onetsetsani kuti mumasewera masewera omwe mumakonda kwa mphindi zingapo tsiku lililonse. Masewera monga mpira, basketball ndi masewera ena othamanga, amathandiza kulimbikitsa minofu, kuonetsetsa kuti mpweya ufika m'madera onse a thupi lanu, potero kuthandizira kuonjezera mphamvu.
4. Kupumula pambuyo pochita masewera olimbitsa thupi kwambiri ndikofunikira kwambiri.
5. Ndipo kuli bwino kuposa kusinkhasinkha kwa mphindi zingapo kuti thupi lanu lizizire.
6. Muzigona bwino usiku
Thupi lanu likufunika nthawi kuti libwerere m'mbuyo kumapeto kwa tsiku. Chifukwa chake ndikofunikira kuti muzigona osachepera maola 7-8 tsiku lililonse kuti muwongolere malingaliro anu ndi thupi lanu. Ngati mukuvutika kugona usiku, khalani ndi mphindi zochepa mukuyanjana kapena kuchita yoga. Izi zidzathandiza kuthetsa kupsinjika maganizo ndi kutopa kwamaganizo.
Komabe, kugona mukangodya kwambiri kungachititse kuti thupi lanu liwunjike mafuta. Choncho ndikofunikira kuti mukhale ndi kusiyana kwa ola limodzi pakati pa chakudya chanu chamadzulo ndi kugona. Kuyenda mwachangu mutatha kudya chakudya chamadzulo ndi njira yabwino kwambiri yopititsira patsogolo kagayidwe kachakudya ndikuwonjezera chimbudzi.
7. Idyani mwanzeru
Kuti muwonjezere mphamvu; m'pofunika kuti muziika maganizo anu pa zimene mukudya komanso ngati chakudya chimene mumadya chingakuthandizeni kapena ayi. Kuonjezera apo, kuti thupi lanu likhale ndi mphamvu zambiri, ndi bwino kugawa zakudya zanu m'magulu asanu ang'onoang'ono omwe amatha kudyedwa nthawi ndi nthawi.
8. Pitani mosavuta pa mchere
Mukamatuluka thukuta kapena kuchita masewera olimbitsa thupi, thupi lanu limataya mchere wambiri mukatuluka thukuta. Chifukwa chake ndikofunikira kuti muzitha kuyang'anira momwe mumamwa mchere chifukwa simungafune kuti ma sodium anu achepe mwadzidzidzi. Kumwa mchere wochepa kungayambitse kusalinganika kwa electrolyte, kumayambitsa chizungulire, motero kuchepetsa mphamvu yanu. Kumbukirani kuti malingaliro atsiku ndi tsiku a kudya sodium ndi 2300-2400 mg. Pewani zakudya monga tchipisi, chakudya chofulumira, supu zam'chitini ndi zokonzedwa, nyama zophikira, zoziziritsa kuzizira, chilichonse chomwe chakonzedwa kapena kupakidwa.
Zakudya zokhala ndi vitamini C, mapuloteni, ndi ayironi zimawonjezera mphamvu, zimalimbitsa chitetezo chathupi, ndikukonzanso minofu ndi minofu ya thupi lanu. Malalanje, kiwi, mandimu, mandimu, cranberries, maapulo, magwava, mphesa, mphesa, sipinachi, kale, tsabola, tomato, broccoli, kolifulawa, Brussels zikumera, jamu, chives, basil, ndi thyme zonse ndizochokera ku vitamini C. Pamene nsomba, nkhuku, mazira, mkaka, tchizi, nyemba, ndi mtedza zili ndi mapuloteni ambiri, mkaka, tchizi, yoghuti, masamba obiriwira a masamba ndi sardine zimathandiza kuonjezera kuchuluka kwa iron ndi calcium m'thupi lanu.
Nazi zakudya zina zomwe zingathandize kuwonjezera mphamvu:
Peanut butter
Izi zimakhala ndi omega-3 fatty acids, zomwe zimathandiza kulimbikitsa mtima ndi ubongo. Popeza chakudyachi chimakhala ndi zopatsa mphamvu zambiri, zimatenga nthawi yayitali kuti zigayidwe, motero zimakuthandizani kuti mukhale okhuta komanso okhutira kwa nthawi yayitali.Nthochi
Nthochi ndizomwe zimapatsa mphamvu kwambiri chifukwa zimadzaza ndi michere yambiri. Ndi bwino kukhala ndi nthochi yosalala kapena milkshake pambuyo pa gawo lolimbitsa thupi lolimbitsa thupi. Kuphatikiza apo, nthochi zimathandizanso kuyambitsa kutulutsidwa kwa dopamine, mankhwala omwe amamanga chidwi komanso chidwi, kukuthandizani pakulimbitsa thupi kwanu.Kinoya
Wolemera mu amino acid, mavitamini, CHIKWANGWANI, ndi mchere, mbewu zapamwambazi zimapereka kuwirikiza kawiri kuchuluka kwa zabwino kuposa mbewu zina. Mbale ya quinoa ndiyokwanira kukupatsirani mphamvu pompopompo yokwanira kukuthandizani kuti mudutse tsiku.Nyemba za soya
Awa ndi amodzi mwa magwero olemera kwambiri a mapuloteni a zomera omwe alinso ndi mchere wambiri wosasungunuka, mavitamini, ndi mchere. Onetsetsani kuti mwawawonjezera pazakudya zanu zatsiku ndi tsiku kuti muwonjezere mphamvu za minofu ndikuwonjezera mphamvu.Mazira
Mazira ndi gwero lalikulu la mapuloteni ndi zakudya zina monga mavitamini, mchere, ndi antioxidants. Dzira limodzi lophika mwamphamvu limakhala ndi ma gramu asanu ndi limodzi a mapuloteni, omwe amapanga pafupifupi 11 peresenti ya chakudya cha tsiku ndi tsiku chomwe chimafunikira kwa munthu wamba. Sizimangokuthandizani kuti mukhale okhutira kwa nthawi yayitali komanso zimathandizira kuti musatope.Yang'anani kulemera kwanu
1. Yesetsani kusunga kulemera kwanu koyenera poganizira kutalika ndi thupi lanu.
2. Ngati ndinu wochepa thupi, funsani dokotala kapena katswiri wa zakudya kuti akuthandizeni.
3. Mofananamo, ngati muli onenepa, lekani zosankha zonse zosayenera ndipo chitanipo kanthu mwamsanga.
4. Kuti mukhalebe olimba, yesani kuchita masewera olimbitsa thupi kwa mphindi 30 kwa masiku asanu pa sabata.
5. Ndikofunikira kuti musapereke ngati simukuwona zotsatira zilizonse monga kumanga mphamvu kumatenga nthawi.
6. Ngati simuli munthu wochita masewera olimbitsa thupi, mutha kulembetsa nokha ku Zumba, aerobics kapena makalasi osangalatsa otere.
