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Kodi mwakhala mukuchita masewera olimbitsa thupi tsiku lililonse koma simunathe kulowererapo ma jean owonda? Zingakhale zokhumudwitsa, makamaka masiku ano, pamene anthu ali otanganidwa kwambiri ndi ntchafu zazing'ono komanso zamatenda komanso kusiyana kwa ntchafu.
Amayi nthawi zambiri amakonda kudziunjikira mafuta makamaka mkatikati mwa matupi awo ndipo amayesetsa kuwachepetsa. Koma muyenera kumvetsetsa kuti kuchepetsa mabala kwenikweni ndi nthano. Sizingatheke kugwira ntchito ntchafu zanu zokha komanso kuchepetsa mafuta ochokera mdera lino. Chifukwa chake, kuti mupeze njira za ntchafu zochepa muyenera kuyamba kugwira ntchito kwathunthu. Pakapita nthawi, mudzayambanso kuwona zotsatira pa ntchafu zanu.
Zochita Zapafupi 10 Kuti Miyendo Ingakhale Yochepa
Ngakhale kuchepetsa mabala sikutheka, munthu ayenera kuyang'ana pamalo omwe angafunike panthawi yolimbitsa thupi yolimbitsa minofu. Ndikudya koyenera komanso kuchita masewera olimbitsa thupi, sizingatenge milungu ingapo kuti muwone kusintha kwa thanzi lanu. Ndi kokha mwa kuphatikiza kwa awiriwo mwachitsanzo chakudya choyenera ndi boma lolimbitsa thupi kuti munthu athe kukwaniritsa cholinga chawo. Chifukwa chake, kuti tikuthandizeni, tili ndi maupangiri osangalatsa amiyendo yocheperako. Tsatirani malangizo awa osavuta ndikupeza ntchafu zanu zochepa.
• Zakudya Zoyenera
Ili ndi gawo lofunikira kutsatira mukayamba kukonzekera dongosolo lolimbitsa thupi. Ngakhale mutachita masewera olimbitsa thupi motani, ngati mulibe chifuniro chowongolera zokhwasula-khwasula zosafunikira komanso zopanda thanzi, simungathe kukwaniritsa zomwe mukufuna. Tsimikizirani kuchuluka kwa kalori yanu komanso muzindikire ma carbs, mafuta, mapuloteni ndi kudya kwa fiber. Kumbukirani kudya malinga ndi zomwe mukufuna. Zitha kuwoneka zoyambiriranso pachiyambi koma kwa thupi losemedwa bwino, muyenera kuyesetsa.
• Imwani Madzi Ngati Nsomba
Imwani madzi ambiri osachepera malita atatu patsiku. Pafupifupi, 70% ya matupi athu amapangidwa ndi madzi ndipo tikatuluka thukuta, timataya ambiri. Ndikofunikira kwambiri kuti tisunge ma hydration oyenera mthupi lathu.
Zolimbitsa Thupi 5 Zapamwamba Kwambiri
• Kuchita masewera olimbitsa thupi
Zochita za Cardio zithandizira kuti mafuta aziyaka. Mutha kuphatikiza Cardio kudzera muzochita zilizonse zolimbitsa thupi monga kupalasa njinga, kuthamanga, kusambira, kudumpha chingwe kapena kusewera masewera aliwonse olinganizidwa. Izi zidzakulitsa kugunda kwa mtima wanu ndipo zidzakuthandizani kuchotsa mafuta ouma khosiwo ntchafu zanu ndi mbali zina za thupi lanu. Ngati mulibe nthawi yoti mupite kunja, mutha kuphatikizanso zochitika monga kuthamanga ndi kutsika masitepe, kumangodumphadumpha kapena kungovina kumenyedwe komwe mumakonda. Onetsetsani kuti mukuchita motalika kokwanira kuti mukhale ndi thukuta labwino.
• Kulimbitsa Mphamvu
Chomaliza koma osati chocheperako, izi zikuthandizani kutulutsa minofu yolimba yomwe imapangitsa ntchafu zanu kuti ziwoneke zopanda pake komanso kupangitsa kuti zizioneka zoyipa ngati mungachepetseko kwakanthawi kochepa. Mphamvu zolimbitsa thupi zimapatsa mphamvu thupi lanu. Amakuthandizani kukweza kwambiri ndikutenga gawo lofunikira kwambiri kuti mukhalebe athanzi komanso athanzi. Kwa awa, mutha kupita kukapeza ma squats, mapapu, kukankha kachigawo, chule, ndi gulugufe. Izi ndi zina mwazolimbitsa thupi zomwe zingapangitse ntchafu zanu kukhala zodabwitsa.
