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Kodi kusambira ndi njira yabwino yochepetsera thupi?

Kusambira ndi ntchito yabwino kwambiri yochepetsera thupi, chifukwa madzi amapereka kukana kwachilengedwe komwe kumathandiza kumanga minofu ndikuwotcha ma calories.

Kusambira ndi njira yabwino yochepetsera thupi
Kusambira ndi njira yabwino yochepetsera thupi

M'kulowera uku Ok Pool Kusintha Tidzakambirana nanu za momwe kusambira kumapindulira kuchepetsa thupi (kuchepetsa thupi).

Kodi kusambira ndi njira yabwino yochepetsera thupi?

kusambira kuwonda
kusambira kuwonda

Anthu akaganiza zochepetsera thupi, chinthu choyamba chomwe ali nacho ndikutenga membala wawo wa masewera olimbitsa thupi.

Komabe, simuyenera kulowa nawo masewera olimbitsa thupi kuti musinthe thupi lanu. Ndi zoona kuti mukhoza kupeza zotsatira zabwino ndi zinthu zomwe mumakonda, monga kusambira.

Malinga ndi Franklin Antonian, mphunzitsi waumwini ndi woyenerera thupi, kusambira si njira yabwino yochepetsera tsiku lotentha lachilimwe, komanso ndi njira imodzi yabwino yochepetsera thupi. Monga momwe mungathere, mukhoza kutaya kulemera komweko mothandizidwa ndi masewera olimbitsa thupi. Chabwino, mutatha kusambira, mutha kuwongolera kapena kuyang'ana kulemera kwanu pogwiritsa ntchito a Ma calorie calculator kuti muchepetse thupi.

Kodi phindu la kusambira kuti muchepetse thupi ndi chiyani?

phindu la kusambira kuti muchepetse thupi

Kwa anthu ambiri, kuyesa kuchepetsa thupi kungawoneke ngati nkhondo yokwera. Koma pali zinthu zambiri zomwe zingakuthandizeni kuti muyambe ulendo wanu wochepetsera thupi, ndipo kusambira ndi chimodzi mwa izo.

Nazi zifukwa zina zomwe kusambira kungakhale kothandiza pakuchepetsa thupi:

  1. Choyamba, kusambira ndi ntchito yaikulu ya mtima. Imapopa mtima ndikuwotcha ma calories. Kuonjezera apo, pokhala ndi zotsatira zochepa, siziwononga mafupa kapena minofu.
  2. Chachiwiri, kusambira kungathandize kuwonjezera minofu. Minofu yamphamvu imathandizira kusintha kagayidwe kazakudya, zomwe zingayambitse kuwonda kwambiri pakapita nthawi.
  3. Pomaliza, kusambira kungathandizenso kuchepetsa nkhawa. Mukapanikizika, thupi lanu limapanga cortisol, zomwe zingayambitse kulemera. Choncho pochepetsa kupsinjika maganizo mwa kusambira, mukhoza kulimbikitsa kuwonda molakwika.

Ngati mukuyang'ana masewera olimbitsa thupi omwe angakuthandizeni kuchepetsa thupi komanso kukhala ndi thanzi labwino, kusambira ndi njira yabwino kwambiri. yesani lero

3 Malangizo osambira kuti muchepetse thupi mwa kusambira

Malangizo osambira kuti muchepetse thupi posambira
Malangizo osambira kuti muchepetse thupi posambira

Zilibe kanthu ngati mukusambira kuti muchepetse thupi, kuwonjezera kamvekedwe ka minofu, kapena kusinthanso masewera olimbitsa thupi, apa tikukambirana za zotsatira zabwino zomwe mumapeza mukatha kusambira kuti muchepetse thupi.

Lingaliro loyamba: Sambani m'mawa musanadye

  • Chabwino, kusambira m'mawa sibwino kwa aliyense, komabe, ndi bwino kuyesa ngati muli ndi dziwe musanayambe ntchito. Kudzuka m'mawa ndikupita kukasambira kudzakuthandizani kuti thupi lanu likhale lokonzekera mwamsanga kugwiritsa ntchito mafuta omwe amasunga m'thupi kuti apeze mphamvu. Nick Rizzo, wophunzitsa komanso wotsogolera masewera olimbitsa thupi pa RunRepeat.com akuti, "Kusambira si masewera abwino a cardio, komanso kulimbitsa thupi lonse, kotero mutha kupeza zotsatira zabwino kuchokera pamenepo." Ndipo mutha kutsimikizira izi ndi chowerengera chaulere chapaintaneti pakuwonda.

kusambira mwamphamvu komanso mofulumira

  • Mukangoyamba kumene, kusambira kumawotcha ma calories ambiri kuchokera m’thupi. Koma ngati luso lanu losambira likuyenda bwino ndipo mukuchita bwino kwambiri, ndiye kuti kugunda kwa mtima wanu sikuwonjezeka kwambiri. Malinga ndi Johnson, sambirani mwamphamvu komanso mwachangu kuti mtima wanu ugwire bwino. Mutha kuvala tracker yosalowa madzi kuti muzindikire kugunda kwa mtima wanu mukamasambira. Kumbukirani kuti kugunda kwa mtima wanu kuyenera kukhala pafupifupi 50 mpaka 70 peresenti ya kuchuluka kwa mtima wanu panthawi yochita masewera olimbitsa thupi. Komabe, mutha kuyerekezera kuchuluka kwa zopatsa mphamvu zomwe muyenera kuwotcha kuti muchepetse thupi mothandizidwa ndi chowerengera chaulere pa intaneti.

Sinthani chizolowezi chanu chosambira

Ngati mukusambira pa liwiro lofanana ndikugwiritsa ntchito njira yomweyo mobwerezabwereza, thupi lanu likhoza kufika pamlingo winawake. Ndi njira yabwino ngati mukuchoka pamalo anu otonthoza ndikusintha chizolowezi chanu kuti mugwiritse ntchito magulu osiyanasiyana a minofu, chifukwa zimathandiza kukulitsa zotsatira zanu. Mutha kuyang'ananso zotsatira zanu pogwiritsa ntchito chowerengera cha kuwonda pa intaneti.

Kodi muyenera kusambira kangati kuti muwone zotsatira?

kusambira pafupipafupi kuti muchepetse thupi

Palibe yankho limodzi pafunsoli, chifukwa kuchuluka kwa kusambira komwe kumafunikira kuti mupeze zotsatira kumasiyana malinga ndi zolinga zanu.

Komabe, akatswiri ambiri amalimbikitsa kusambira katatu pa sabata ngati mukufuna kuwona kusintha kwakukulu pamlingo wanu wolimbitsa thupi.

Kusambira ndi masewera olimbitsa thupi athunthu, kumapereka maphunziro a aerobic komanso kukana. Kuonjezera apo, ndizochepa, zomwe zikutanthauza kuti sizimakhudza ziwalo. Ngati ndi nthawi yoyamba kusambira, mukhoza kuyamba ndi kusambira kamodzi kapena kawiri pa sabata. Mutakulitsa mphamvu zanu, mutha kuwonjezera kuchuluka kwa masewera olimbitsa thupi. Kumbukirani kuti muyenera kumvera thupi lanu ndi kupuma pamene mukuzifuna; Ngati mutsatira pulogalamu yosambira yokhazikika, ndithudi mudzawona zotsatira mu nthawi yochepa.

Kusambira ndi ntchito yabwino kwambiri yochepetsera thupi, chifukwa madzi amapereka kukana kwachilengedwe komwe kumathandiza kumanga minofu ndikuwotcha ma calories.

Kusambira kumaperekanso phindu lowonjezera la masewera olimbitsa thupi ochepa, zomwe zimapangitsa kuti zikhale zosavuta pamagulu kusiyana ndi machitidwe ena a aerobic. Kusambira kungakuthandizeni kutentha ma calories 500 pa ola, malingana ndi mphamvu ya masewera olimbitsa thupi.

Kodi kusambira ndikwabwino kwa oyamba kumene kapena omwe ali onenepa kwambiri kapena onenepa kwambiri?

kusambira kuti muchepetse thupi

Pankhani yogwira ntchito, pali njira zambiri zomwe mungasankhe.

Anthu ena amakonda kuchita masewera olimbitsa thupi mwamphamvu kwambiri komwe kumapangitsa mtima wawo kugunda, pomwe ena amakonda kuchita zinthu zopanda mphamvu zomwe zimakhala zosavuta pamfundo.

Kusambira ndi njira yabwino kwa anthu amagulu onse olimba, ndipo kuli ndi ubwino wambiri.

Kwa oyamba kumene kapena omwe ali onenepa kwambiri kapena onenepa kwambiri, kusambira ndikwabwino chifukwa ndi ntchito yochepa yomwe imakhala yofatsa pamalumikizidwe.

Kuwonjezera apo, kusambira ndi ntchito yabwino yolimbitsa thupi lonse, kupereka masewera olimbitsa thupi omwe angathandize kamvekedwe kamvekedwe ka minofu ndi kumanga minofu. Ndipo chifukwa chakuti madzi ndi ochuluka kuposa mpweya, kusambira kumapereka kukana komwe kungathandize kukhala ndi mphamvu ndi mphamvu.

Choncho, kusambira ndi masewera olimbitsa thupi kwa oyamba kumene kapena anthu omwe ali olemera kwambiri kapena olemera kwambiri.