Kuthamanga ndi njira yodziwika bwino yolimbitsa thupi yomwe anthu ambiri amasankha ndikuichita pafupipafupi tsiku lililonse. Mutha kuyeseza kuthamanga nthawi zosiyanasiyana masana monga m’mawa, masana kapena madzulo. Koma ubwino wothamanga m’mawa ndiwopambana kwambiri, tidziwe kudzera m’nkhaniyi.

Kuthamanga kwa m’mawa ndikwabwino kwa thanzi

Kodi kuthamanga kwa m’mawa kuli bwino?

Anthu ambiri amachita, koma si aliyense amene amadziwa ubwino wonse womwe uli wamtengo wapatali kuposa golide umene chizolowezi chothamanga m’mawa chimabweretsa.

Mukuyang’ana: Kodi ubwino wothamanga m’mawa ndi chiyani?

Kuthamanga kwam’mawa sikumangokuthandizani kuti mukhale ndi thanzi lokhalitsa, komanso kumakuthandizani kuti muchepetse thupi, kuwongolera thupi lanu, kuthamangitsa matenda, kukhala omasuka komanso odzaza mphamvu mukayamba tsiku latsopano. .

Mchitidwe wothamanga mofulumira musanadye chakudya cham’mawa wasonyezedwa ndi maphunziro ena enieni kukhala ndi zotsatira zabwino. Tiyeni tifufuze ndi CuongGym kuti kuthamanga m’mawa kumakhudza bwanji.

6 Ubwino wothamanga m’mawa

M’mawa ndi nthawi yabwino kwambiri komanso yabwino kwa mpweya watsiku. Choncho, inonso ndi nthawi yabwino kwambiri yothamanga. Kuthamanga m’mawa sikumangothandiza kuthetsa malingaliro, kupanga chiyambi cha tsiku logwira ntchito, komanso kumakhala ndi zotsatirazi:

Kuthamanga kwa m’mawa kumapangitsa kuti mapapu athu azipuma mpweya wabwino kwambiri, kumathandiza kuchotsa poizoni komanso kumapangitsa mapapu athu kukhala athanzi.

Kuthamanga m’mawa kumathandiza kuchepetsa chiopsezo cha matenda a mtima. Chifukwa cha kuthamanga mumpweya wabwino, mtima umagwiritsidwa ntchito pafupipafupi komanso pafupipafupi, motero zimathandiza kupopa magazi mokhazikika ku ziwalo za thupi. Izi zimathandiza kuti minofu ya mtima ikhale yathanzi komanso zimathandiza kupewa ngozi ya matenda a mtima.

Kuthamanga kwa m’mawa kumathandiza kuti thupi likhale lolimba. Kafukufuku wa sayansi akuwonetsa kuti anthu omwe amathamanga nthawi zonse sadzakhala ndi matenda monga chimfine, chifuwa, matenda, ndi zina zotero. Chifukwa chake n’chakuti zochita za thupi panthawiyi zimakhala zabwino kwambiri kuchotsa poizoni m’thupi ndikuwotcha mafuta owonjezera.

Kuthamanga kwa m’mawa kumabweretsa mapapu athanzi: M’mawa ndi nthawi yabwino kwambiri ya tsiku, iyi ndi nthawi yomwe nyengo ili yabwino komanso yabwino kwambiri. Kuthamanga kwa m’mawa kumathandizira mapapu anu kuyamwa mpweya wabwino komanso kukupatsani mapapu athanzi.

Kupititsa patsogolo kukumbukira ndi kukhudzidwa kwa ubongo: Kuthamanga m’mawa kudzathandiza kuchotsa ma meridians ndikuwongolera kuyenda kwa magazi. Potero kupangitsa ubongo kukhala wakuthwa ndikuwonjezera luso lokumbukira.

Kuchulukitsa mphamvu zogonana: Kuthamanga ndikwabwino kwambiri pakugonana kwa amuna ndi akazi. Mukathamanga, mumatulutsa timadzi timene timatchedwa endorphine, timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timapangana. Iyi ndi njira yosavuta komanso yothandiza kuti maanja akhale osangalala komanso okhutitsidwa m’moyo.

Pamwambapa ndi mayankho afunso loti, kuthamanga m’mawa kumakhala ndi zotsatira zotani? M’mawa uliwonse, m’malo mogona pang’ono, ikani ndondomeko yothamanga ndipo mudzawona zotsatira zosayembekezereka.

kuthamanga m’mawa

Kuthamanga kwa m’mawa moyenera kuti mukwaniritse bwino kwambiri

Njira yoyendetsera bwino komanso moyenera idzabweretsa zotsatira zabwino pa thanzi ndi mzimu. Ndiye njira yoyenera yothamangira ndi iti kuti mupeze phindu la kuthamanga kwa m’mawa?

Kuthamanga pa nthawi ya golidi: Malinga ndi zimene othamanga ambiri amachita, nthawi yabwino kwambiri ndi kuyambira 5:30 mpaka 6 koloko masana. Sikunachedwe, sikunachedwe, ndipo mwangogona bwino. Panthawiyi, thupi lanu lakonzekera tsiku latsopano.

Sankhani zovala zabwino: Zovala zamasewera zokhala ndi zida zofewa komanso nsapato zoyenera zidzakuthandizani kuti mukhale omasuka komanso otsimikiza kuti mutenge nthawi yayitali.

Kutenthetsa musanayambe kuthamanga: Mukagona nthawi yayitali, minofu imakhala yopumula, choncho kutambasula n’kofunika kwambiri kuti muthamange bwino.

Thamangani mtunda wokwanira kuti mupirire, yesetsani pang’onopang’ono kuti muwonjezere mtunda woti mugwirizane ndi inu. Kuonjezera apo, mukamaliza kuthamanga, mumafunikanso kupereka madzi okwanira kuti thupi lanu likhale lathanzi komanso lotsitsimula.

Malangizo 8 kwa othamanga m’mawa

Muyenera kugona mokwanira, kuyika wotchi pamalo pomwe simungafike, kudya zokhwasula-khwasula, ndi kudzaza madzi kuti mukhale chizolowezi chothamanga.

Kuthamanga m’mawa ndi momwe anthu ambiri amayamba tsiku lawo ndi malingaliro omveka bwino, otsitsimula. Kuonjezera apo, kuchita masewera olimbitsa thupi panthawiyi kumapanga nthawi yoganizira, kukonzekera ntchito, ndi kukonzekera bwino musanayambe kukwaniritsa cholingacho.

Ngati mwakonzeka kuthana ndi “mayesero” a bedi kuti mudzuke m’mawa kuti muthamangire, apa pali malangizo 8 a akatswiri okuthandizani kusintha chizolowezicho.

Muzigona mokwanira

Choyamba, muyenera kugona maola 7-8 usiku musanayambe kuthamanga. Chifukwa cha kusintha kwa nthawi ya circadian, othamanga osazolowera amadzuka ali ndi tulo. Tengani mphindi zingapo kuti mudzuke musanachite masewera olimbitsa thupi.

Valani zovala zothamanga kuti mugone

Anthu ambiri amapanga chilimbikitso akangotsegula maso awo mwanjira yapaderayi. Muyenera kuvala zovala zotsukidwa zowuma, kuyika nsapato zanu pafupi ndi bedi, khalani ndi zonse zokonzekera kuti muzikakamizika kuchita masewera olimbitsa thupi. Ngati simukonda kuvala zovala zothamanga pogona, mutha kuzipachika ku bafa, kungoyatsa nyali, kusamba kumaso, kusintha zovala ndipo mwatha.

Akatswiri amalangizanso kuti othamanga ayang’ane nyengo usiku watha ndi pamene adzathamanga kuti asankhe chovala choyenera. Nsonga ina ndi kuvala chipewa kuti musunge nthawi yopesa tsitsi lanu.

Ikani wotchi ya alarm patali

Ngati “mukuvutikira” ndi psychology yogona pang’ono, akatswiri amalangiza kuika alamu yanu kutali ndi bedi lanu kuti akukakamizeni kuti mudzuke. Anthu ambiri amasankhanso kusiya wotchi mu bafa, pomwe pa zovala zolimbitsa thupi kuti azikumbutsa kusunga malonjezo awo.

Kutenthetsa thupi

Mukangodzuka, minofu yanu idzakhala yolimba, muyenera kutentha ndi kutambasula kuti muchepetse kuvulala. Ichinso ndi chimodzi mwazolimbitsa thupi zisanu zomwe muyenera kuchita musanathamangire.

Kudya bwino

Pambuyo pogona kwa nthawi yayitali, thupi lanu limagwera mu mphamvu yowonongeka, kotero kuyika mimba yanu ndi nthochi, chidutswa cha mkate ndi batala la peanut … musanayambe kuthamanga kuti musamve njala ndi nseru.

Onjezani madzi

Mukagona maola 7-8, thupi lanu lidzakhala lopanda madzi okwanira. Akatswiri amalangiza kubwezeretsanso magalasi 6-8 amadzi musanayendetse, akhoza kubweretsa zakumwa zamasewera zokhala ndi electrolyte panjira. Makamaka, muyenera kupeza malo othamangira ndi malo opita kuchimbudzi kuti musabwerere kunyumba msanga.

Valani zovala zonyezimira

Patsiku la chifunga kapena dzuŵa lisanatuluke, othamanga amavala zovala zonyezimira kuti apeze kuwala kwa magetsi akutsogolo a magalimoto apamsewu, kuchepetsa ngozi ya kugundana. Ngati mumachita nokha, muyenera kubweretsa foni yanu yam’manja ndi chizindikiritso. Kuonjezera apo, othamanga ayenera kuthamanga m’malo opezeka anthu ambiri, m’mawa ndipo pali anthu ambiri kuti atsimikizire chitetezo.

Pezani bwenzi ndikulolera nokha

Othandizira othamanga amakupangitsani kuti muyankhe pa dongosolo lanu lolimbitsa thupi. Komanso, kuthamanga ndi njira, choncho pezani munthu woyenera kuti muyambe mwangwiro.

Inunso simuyenera kudzikakamiza kwambiri. Osataya mtima msanga mukakumana ndi chopinga choyambirira kapena ziwiri. Mukangomenya, chilichonse chimabwera mwachibadwa ndipo masewerawa amayamba tsiku lanu.

Othamanga amafunikanso kudzilimbikitsa okha, mwina kudzipatsa mphatso ngati kutikita minofu kapena gawo la spa atatha kukwaniritsa dongosolo. Muyenera kudzilimbikitsa mpaka chizoloŵezi chothamanga cham’mawa chidzakhazikika muubongo wanu, zomwe zimakupangitsani kumva kuti simunalumphe tsiku lothamanga, ndikuthandiza kuti maphunziro anu akhale osasinthasintha.

Zabwino zotsika mtengo

Malangizo othamanga bwino m’mawa

Ubwino wothamangira thupi ndi chiyani, zomwe tafotokozazi zakuthandizani kuti mumvetsetse. Koma kodi mukuthamangiradi njira yoyenera? Chonde dziwani ndi kulabadira zinthu zingapo zofunika monga izi:

Nthawi yabwino kwambiri yothamanga ndi 5:30 mpaka 6 koloko m’mawa m’malo otsika kwambiri ngati paki. Sikunachedwe, sikunachedwe, ndipo mwangogona bwino. Panthawiyi, thupi lanu lakonzekera tsiku latsopano.

Zovala zothamanga ziyenera kukhala zomasuka, zoziziritsa kukhosi, zimayamwa thukuta bwino ndipo siziyenera kukhala zoletsa. Chifukwa pamene mukuchita masewera olimbitsa thupi, kutentha kwa thupi lanu kumatulutsidwa kwambiri, ndipo ngati mutavala zovala zothina kapena zotulutsa thukuta, zimakhala zosavuta kugwidwa ndi chimfine ndi kudwala. Kuonjezera apo, zovala zothamanga ziyenera kukhala zoyenera nyengo yamakono, nyengo yozizira idzakhala yosiyana ndi chilimwe.

Muyenera kusankha nsapato zothamanga zapadera zomwe zimakwanira pamapazi anu, zopepuka komanso zokhala ndi zitsulo zokhuthala. Kwa okalamba ayenera kusankha nsapato ndi elasticity wabwino.

Muzitenthetsa bwino, tenthetsani thupi lanu chifukwa cha masewera olimbitsa thupi otsatirawa, chepetsani kuvulala ndikupeza zotsatira zabwino zophunzitsira. Tengani mphindi 5-10 kuti mutembenuze manja anu ndi akakolo kapena mutembenuzire chiuno, mapewa, ndi zina zotero.

Gwiritsani ntchito kaimidwe koyenera, njira yoyenera, khalani ndi thupi lolunjika nthawi yonse yochita masewera olimbitsa thupi. Izi zimachepetsa kupanikizika pa mawondo anu ndikukuthandizani kuthamanga mofulumira.

Kuthamanga m’mawa ndi nthawi yomwe mwangogona nthawi yayitali, choncho thupi likusowa madzi. Choncho, muyenera kudzaza madzi musanachite masewera olimbitsa thupi, panthawi komanso pambuyo pake. Zindikirani, muyenera kugwiritsa ntchito madzi osefa komanso kupewa zakumwa zoziziritsa kukhosi kapena zakumwa za carbonated.

Mukajowina kothamanga koyamba m’mawa uliwonse, muyenera kuthamanga pafupifupi 2km kapena mphindi 30 zokha. Mutazolowera, mutha kuwonjezera pang’onopang’ono mlingo mpaka mufikire chizindikiro cha ola la 1 ndikukonzekera maulendo a 3-5 / sabata ndiloyenera kwambiri.

Mukamathamanga, musapume kwambiri, koma muzipuma molingana ndi pang’onopang’ono. Panthawi imodzimodziyo, musapume m’kamwa, koma mupumule kudzera m’mphuno ndi kutuluka m’kamwa.

Mutha kubweretsa chosewerera nyimbo ndi mahedifoni kuti mumvetsere nyimbo zomwe mumakonda mukamathamanga.

Ngati muwona zizindikiro zilizonse monga chizungulire, mutu, chizungulire, kupuma movutikira, nseru, kutuluka thukuta kapena kupanikizika pachifuwa chakumanzere, muyenera kusiya kuchita masewera olimbitsa thupi nthawi yomweyo. kudziwa chifukwa chake.

Mukathamanga m’mawa, lolani thupi lanu kuti lipumule kwa mphindi 5-10 ndikuyima momasuka, ndikutsuka manja anu pang’onopang’ono, kupuma mozama, pang’onopang’ono komanso musakhale pansi, osasamba mukangothamanga. . Ngati mutero, mudzachepetsa ngozi ya kukokana, chizungulire, kuvulala, kupweteka kwa minofu, chimfine, ngakhale imfa yadzidzidzi. Pumulani mpaka thupi lanu litatopa ndi kutuluka thukuta, ndiye mukasamba!

Phatikizani ndi masewera olimbitsa thupi ndi ma treadmill amitundu yambiri, njinga zamasewera kunyumba kuti muchepetse thupi

Kuphatikizana ndi treadmill, njinga yamasewera kunyumba kudzakuthandizani kuti musaphonye mvula, dzuwa ndi masiku ozizira zomwe zimapangitsa kuti zikhale zovuta kupita ku masewera olimbitsa thupi. Mukhoza kuchita nthawi iliyonse ya tsiku.

91neg.com’s treadmill ilinso ndi ma dumbbells, malamba otikita minofu, ndi ma sit-ups omwe angakuthandizeni kuchita zambiri pakukula kwa minofu monga m’chiuno, matako, ana a ng’ombe, mikono, pamimba ndi mapewa. Ndi njinga yamasewera, ikuthandizani kuti muyesetse kuwongolera ntchafu, matako ndi m’chiuno.

Onaninso: Nambala Zodziwika za Oxidation za Carbon Kodi? Nambala Wamba Ya Oxidation Ya Carbon Ndi

Kuchita masewera olimbitsa thupi tsiku ndi tsiku kunyumba ndi njira yabwino kwambiri yopezera thupi lokhazikika, lokhazikika komanso njira yabwino yochepetsera thupi komanso kupititsa patsogolo thanzi, kukana matenda. Chifukwa chake, tiyenera kusankha mankhwala a Treadmill 91neg.com kapena masewera olimbitsa thupi 91neg.com kunyumba ndikofunikira kwa inu ndi banja lanu kuti mukhale ndi moyo wathanzi. Pambuyo pa tsiku lotopetsa, kupumula ndi mpando wotikita minofu kudzakuthandizani kuchotsa kutopa ndikubwezeretsanso mphamvu zanu ndi banja lanu.