11 nthano za olimba limene zoipa koposa zabwino

Mukafuna kuonda, kuwonjezera minofu kamvekedwe ndi kusintha maganizo anu, inu mukukumbukira pafupi masewera. Mwatsoka, pali ambiri olimba nsonga sangakhale chilichonse kukuthandizani kukwaniritsa zolinga. Pafupifupi onse olakwika izi kuchita zoipa koposa zabwino. Tiyeni tikambirane za nthano izi maphunziro zambiri zisathe.

Bodza 1: kuti mokwanira sitima kukhala mu mawonekedwe a nthawi 1-2 pasabata

Ndipotu kapena kawiri pa sabata sikokwanira, ngati inu kulipeza wathanzi pamapeto pake. Akuti Rutgers University wogwila ntchito kafukufuku Shawn Arent: "Munthu aliyense ayenera kuphunzitsidwa osachepera atatu zonse pa sabata. Komabe, kuwonjezera pa olimba pulogalamu, pa masiku ena inu kukhala ndi moyo yogwira ntchito thupi, kapena kupita koyenda yaitali. Thupi mofulumira wayamba ntchito maganizo Choncho, kusintha zotsatira Pamafunika zambiri. "

Nthano 2: The nthawi yabwino masewera - m'mawa

N'zosatheka kuwerengera nthawi yangwiro maphunziro, chifukwa zosowa ndi makhalidwe a munthu aliyense payekha. Ngati mukufuna kupanga maulendo ku masewero olimbitsa madzulo, popanda chichokereni ku mfundo zake. Ngati mumakonda lumpha, ndiye inu mufika ambiri. Zikatero, ngati inu mulibe zokonda, mu mapangidwe achikhalidwe chatsopano, mukhoza zikhale zochokera anapeza asayansi anazindikira kuti m'mawa zolimbitsa kulola kuwotcha zopatsa mphamvu zambiri tsiku lonse.

Bodza 3: kunyamula zitsulo akutembenukira mafuta mu minofu

Ndipotu, kupatutsa mafuta mu minofu sangakhale mwa mawu a Maphunziro Akakhalidwe Kazolengedwa. Tikuyankhula zokhudza zimakhala awiri osiyana kwambiri. Adipose minofu mafuta ndi cholizira pakati minofu, ziwalo ndi khungu. Ngati ife kulankhula za minofu minofu, ndi wa mitundu itatu ndi ili thupi lonse. Weightlifting kumawonjezera bwino kuchuluka kwa minofu ili pafupi mafuta. Koma njira yabwino kuchepetsa mafuta ndi kadyedwe zikuphatikizapo masamba, lonse mbewu, mapulotini ndi nsomba.

Bodza 4: Jigsaw chithunzi - njira yabwino kusonyeza ubongo

Posachedwapa, ofufuza amatiuza kuti mtundu uliwonse zolimbitsa thupi imaphunzitsa ubongo aposa masamu kwambiri zosamvetsetseka. Thupi zolimbitsa thupi (zinthu zimene aukitsa kugunda kwa mtima) kupanga muyenda ndi thukuta kwa nthawi yaitali. Iwo ali zotsatira zopindulitsa pa mtima ndi kumapindulitsa ubongo ndi oxygen.

Bodza 5: Chitani - izi ndi njira yabwino kuonda

Ngati mukufunadi kuonda, muli kumukonzanso maganizo anu. Simungathe kuchitira maphunziro monga zonse moto kuti adadya tsiku limenelo. Malinga ndi akatswiri, poyambira kuwonda ndi kusintha makhalidwe anu kudya. Ngakhale zakudya n'chofunikira chachikulu, muyenera musaiwale za thupi, chifukwa iwo ndi mbali ya moyo wathanzi.

Bodza la 6: anyonyomala - izi ndi njira yabwino kutulutsa mpaka atolankhani

Pali KUKHALA akuluakulu, omwe zidzaphatikizapo minofu m'mimba. Komabe, izi sikokwanira ngati mukufuna kupeza mpumulo atolankhani mu mawonekedwe a zisanu ndi paketi. Muyenera zosiyanasiyana zokambirana kuti Cholinga patsogolo magulu angapo minofu: mbali, kutsogolo ndi kumbuyo.

Bodza 7: kulemera maphunziro - ndi mwayi wapadera wa anthu

kulimbitsa thupi aliyense zolemera ndi njira kulimbikitsa minofu. Ndipo ziribe kanthu kochita ndi pansi olimba okonda. Amuna kusonyeza zotsatira zabwino, chifukwa matupi awo kubala testosterone kwambiri. Kafukufuku akusonyeza kuti timadzi izi limatithandiza kwambiri mu mapangidwe buku minofu.

Bodza 8: kutaya mawonekedwe, kudzatenga masabata osachepera awiri

choonadi kuti anthu ambiri alibe zonse zolimbitsa minofu minofu adzayamba kuphwanyaphwanya pambuyo pa sabata. Mukasiya maphunziro, zidzakhala noticeable ndi masiku asanu lopuma. Muone ngati kapena downtime kuti ndiye ntchito ndi kudzipereka alikukonzeka watsopano maphunziro.

Bodza 9: mpikisano - ndiyo njira yaikulu kuti n'zoyenera

Ngati simuli okonzeka kugonjetsa mpikisano, palibe vuto. Kwambiri madalitso amene amatipatsa wautali athamanga, akhoza kuchotsedwa mu mphindi 30 za kuthamanga paliŵiro loyenera. Komanso, pogwiritsa ntchito imeneyi maphunziro, samalani ubwino pazipita thanzi. Mudzakhala odabwa, koma ololera akukwana kuthamanga okwana ola sabata. Kotero mulibe kufa patali, kugonjetsa mpikisano. Komanso, lalifupi kwambiri masewera olimbitsa thupi ndi zosangalatsa kwambiri.

Nthano 10: Pitirizani tsikulo chakudya ndi njira yodalirika kuwayang'anira

Ngakhale kuyesetsa chifuniro sangathe kupereka chitsimikizo mtheradi ndi kusunga kutichotsa ku zolephera zakudya kapena monyanyira. Ngakhale ngati mukuyendetsa mosamala kuwerenga zopatsa mphamvu ndi kupanga mbiri ya mbale yadyedwa pa mlingo chikumbumtima, mukupereka nokha basi. Malinga ndi akatswiri, anthu amakonda Musaone ntchito zawo zakuthupi ndi kuchepetsa kuchuluka kwa chakudya. Palibe mosavuta kuposa tisalembe zotsatira.

Nthano 11: The masewera zakumwa - Kodi njira yabwino kwambiri hydrate thupi

Ndipotu kwambiri zakumwa masewera pambali madzi lili yambiri shuga. Izi si njira yabwino ngati muyenera kubwezeretsa mphamvu ndi bwino madzi. M'malo mwake, kulabadira madzi wamba ndi mapuloteni otsika-mafuta zokhwasula-khwasula. Mapuloteni kwenikweni imathandiza kukonza minofu pambuyo kulimbitsa thupi ndi.