Wamphamvu ndi wowonda watsopano! Mawu amasiku ano onena za umoyo wabwino amasonyeza kuti kukhala woyenerera, wamphamvu ndi wosangalala kumaposa kufunikira kowoneka mwanjira inayake. Malingana ngati muli ndi thanzi labwino, ndipo thupi lanu likugwira ntchito moyenera, ndizo zonse. Ngakhale kuti kunenepa kwambiri chifukwa cha zosankha zoipa za moyo n’kwachionekere kuti palibe-ayi, mwina tiyenera kusiya kuganizira za mmene timaonekera, ndi kuyamba kuganizira kwambiri za mmene timamvera. Nawa malangizo owonjezera mphamvu zathupi.
Chitani masewera olimbitsa thupi tsiku lililonse kunyumba kwa mphindi zosachepera 20
Kugwiritsa ntchito thupi lanu ndi njira yabwino komanso yabwino kwambiri yowonjezerera mphamvu zathupi. Pali masewera olimbitsa thupi ambiri omwe mungaganizire - kukankhira-ups, chibwano-ups, mapapu, squats, kudumpha squats, crunches ndi zina zotero. Sikuti izi ndizosavuta kuchita, thupi lanu limaphunziranso kugwiritsa ntchito bwino.
Pezani zakudya zokhala ndi mapuloteni ambiri
Kuti mukhale ndi mphamvu, ndikofunikira kukweza minofu ya thupi. Pachifukwa ichi, zakudya zokhala ndi mapuloteni ambiri ndizofunikira, zokhala ndi mafuta abwino (omega 3 fatty acids) ndi ma carbs ovuta omwe amaponyedwa mkati. Mazira, nsomba, nyama yowonda, yoghuti, nyemba ndi nyemba, mtedza ndi njere ndi tofu ndizo zonse. magwero ochuluka a protein. Komanso onjezerani zakudya izi ndi gawo laling'ono la mbewu zonse (mpunga wa oatmeal ndi bulauni ndizosankha zabwino) tsiku, komanso mbale ya zipatso ndi masamba.
Phunzirani zolimbitsa thupi katatu pa sabata
Azimayi apangidwa kuti akhulupirire kuti sangathe kukweza zolemera! Komabe, amazolowera kukweza chilichonse kuchokera kwa ana ang'onoang'ono kupita ku zikwama zolemetsa zogulira, ndiye kuti chiphunzitsochi sichikuyenda bwino! Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuwonjezera mphamvu - ma deadlifts, kettlebells, barbells ndi zina mwa zipangizo zomwe mungagwiritse ntchito. Pezani wophunzitsa, poyambira, kuti musadzivulaze poyambira. Mukakhala omasuka, yambani kuwonjezera kulemera kwanu ndikuwona mphamvu zanu zikukula!
Ganizirani za moyo wabwino
Kupuma ndi kugona kumakhala kochepa, koma thupi lanu limafuna maola asanu ndi atatu kuti likhalenso bwino kuti musatope. Yang'anirani kagonedwe kanu pogona msanga, ndi kudzuka molawirira. Chotsani kusuta ndi mowa; izi ndi zolepheretsa kwambiri kumanga mphamvu pamene amangokokera thupi lanu pansi. Imwani madzi osachepera magalasi 10 patsiku. Yambani kusewera masewera, khalani okangalika m'nyumba ndikusinkhasinkha kuti muthane ndi nkhawa!
