Kukwera njinga yosasunthika ndi njira yotchuka yochitira masewera olimbitsa thupi yomwe imatha kuchitikira kunyumba kapena kumalo ochitira masewera olimbitsa thupi. Ndi ntchito yotsika kwambiri yomwe imakhala yosavuta pamalumikizidwe, ndipo ndi njira yabwino yowotcha ma calories ndikuwongolera thanzi la mtima.
Koma kodi kukwera njinga yosasunthika kwa mphindi 30 ndikokwanira kuchita masewera olimbitsa thupi?
Yankho limatengera zinthu zingapo, kuphatikiza kulimba kwanu, zolinga zanu, komanso kulimbitsa thupi kwanu.
Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, kapena ngati simuli bwino, kuyamba ndi masewera olimbitsa thupi kwa mphindi 30 ndi njira yabwino yoyambira. Pamene mukukhala amphamvu komanso okwanira, mukhoza kuwonjezera nthawi ndi mphamvu ya zolimbitsa thupi zanu.
Ngati mukukonzekera zochitika zinazake, monga marathon kapena triathlon, mungafunike kuchita masewera olimbitsa thupi nthawi yayitali kuposa mphindi 30. Mungafunikirenso kuchita masewera olimbitsa thupi kwambiri, monga kuphunzitsidwa kwapakati.
Koma kwa anthu ambiri, kukwera njinga yosasunthika kwa mphindi 30 ndi njira yabwino yochitira masewera olimbitsa thupi mokwanira.
Ubwino Wokwera Njinga Yoyima
Kukwera njinga yoyima kuli ndi maubwino angapo, kuphatikiza:
Ndi njira yabwino yowotcha ma calories. Kulimbitsa thupi kwa mphindi 30 panjinga yosasunthika kumatha kutentha mpaka ma calories 300, kutengera kuchuluka kwanu.
Imawongolera thanzi la mtima. Kukwera njinga yosasunthika ndi njira yabwino yowonjezeretsa kugunda kwa mtima wanu ndikusintha thanzi lanu lamtima.
Ndi ntchito yochepa kwambiri. Kukwera njinga yosasunthika ndikosavuta pamalumikizidwe, ndikupangitsa kukhala chisankho chabwino kwa anthu azaka zonse komanso milingo yolimba.
Ndi yabwino. Mutha kukwera njinga yoyima kunyumba kapena kumalo ochitira masewera olimbitsa thupi.
Momwe Mungapezere Bwino Kwambiri Pamasewero Anu Okhazikika Panjinga
Kuti mupindule kwambiri ndi masewera olimbitsa thupi osakhazikika panjinga, tsatirani malangizo awa:
Muzitenthetsa musanayambe masewera olimbitsa thupi. Kutentha kwa mphindi 5-10 kudzakuthandizani kukonzekera thupi lanu kuchita masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala.
Sinthani mphamvu yanu. Osamangoyenda pamlingo womwewo pakulimbitsa thupi konse. Sinthani mphamvu zanu kuti muzitha kudzitsutsa nokha ndikupindula kwambiri ndi masewera olimbitsa thupi.
Khalani pansi mukamaliza kulimbitsa thupi. Kuzizira kwa mphindi 5-10 kumathandizira kuti thupi lanu libwererenso ku masewera olimbitsa thupi.
Bike Yolimbitsa Thupi Yamagetsi Yanyumba
Ngati mukufuna njira yabwino komanso yotsika mtengo yochitira masewera olimbitsa thupi, njinga yamagetsi yakunyumba ndi njira yabwino. Maginito ochita masewera olimbitsa thupi ndi abata komanso osalala, ndipo amapereka milingo yosiyanasiyana yokana kuti igwirizane ndi msinkhu wanu.
Zida Zolimbitsa Thupi Zamalonda
Ngati mukufunitsitsa kukhala ndi mawonekedwe, mungafunike kuganizira zogulitsa zida zochitira masewera olimbitsa thupi. Zida zochitira masewera olimbitsa thupi zimamangidwa kuti zizikhalitsa, ndipo zimapereka zinthu zambiri kuposa zida zochitira masewera olimbitsa thupi kunyumba.
Phukusi la Zida Zopangira Ma Gym Ogulitsa
Ngati mukuyang'ana kuti musunge ndalama pazida zochitira masewera olimbitsa thupi, ganizirani kugula phukusi. Ogulitsa ambiri amapereka mapaketi omwe ali ndi zida zosiyanasiyana, monga ma treadmills, makina a elliptical, ndi makina olemera.
Mtengo wa Zida Zochitira Ma Gym
Mtengo wa zida zochitira masewera olimbitsa thupi zimasiyanasiyana malinga ndi mtundu wa zida ndi mawonekedwe omwe amapereka. Komabe, zida zochitira masewera olimbitsa thupi nthawi zambiri zimakhala zokwera mtengo kuposa zida zochitira masewera olimbitsa thupi kunyumba.
Mapeto
Kukwera njinga yosasunthika kwa mphindi 30 ndi njira yabwino yochitira masewera olimbitsa thupi okwanira kwa anthu ambiri. Komabe, ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, kapena ngati mukukonzekera zochitika zinazake, mungafunike kuchita masewera olimbitsa thupi nthawi yayitali kapena mwamphamvu kwambiri.
Ngati mukufuna njira yabwino komanso yotsika mtengo yochitira masewera olimbitsa thupi, njinga yamagetsi yakunyumba ndi njira yabwino. Ngati mukufunitsitsa kukhala ndi mawonekedwe, mungafunike kuganizira zogulitsa zida zochitira masewera olimbitsa thupi.
Nawa maupangiri ena okuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi osakhazikika panjinga:
Khalani ndi zolinga. Kodi mukufuna kukwaniritsa chiyani ndi zolimbitsa thupi zanu? Kodi mukufuna kuchepetsa thupi, kukonza thanzi lanu lamtima, kapena kumanga minofu? Mukadziwa zolinga zanu, mutha kusintha zolimbitsa thupi zanu moyenera.
Onani momwe mukuyendera. Kudziwa mmene mukupitira patsogolo kudzakuthandizani kukhalabe osangalala ndiponso kuona mmene mwapitira patsogolo. Mutha kuyang'anira momwe mukuyendera polemba zolemba, kugwiritsa ntchito tracker yolimbitsa thupi, kapena kujambula zithunzi zam'mbuyo ndi pambuyo pake.
Pezani mnzanu wolimbitsa thupi. Kuchita masewera olimbitsa thupi ndi mnzanu kapena wachibale kungakuthandizeni kuti mukhale okhudzidwa komanso oyankha.
Pangani izo zosangalatsa. Pezani njira zopangira zolimbitsa thupi zanu kukhala zosangalatsa komanso zosangalatsa. Mutha kumvetsera nyimbo, kuwonera TV, kapena kuwerenga buku mukamakwera njinga yanu.
Ndi khama pang'ono, mukhoza kupanga kukwera njinga yosasunthika kukhala njira yosangalatsa komanso yothandiza yochitira masewera olimbitsa thupi.
Nthawi yotumiza: 10-19-2023
