Kodi kuonjezera nthawi ya maphunziro?

Tonse yesetsani kuphunzira kwa maphunziro pachimake, yesani zachilendo Zochita latsopano, maola pa kuchitadi holo, ngakhale ine ndikufuna kuti ndichite chinachake chosiyana. Kodi kutalikitsa zotsatira za zimene ankachita ku masewero olimbitsa thupi kuti? Kodi kuchotsa yachonde ndipo sanataye chidwi masewerawo?

Kuchita kutalikitsa zotsatira za kuyaka calorie - pambuyo maphunziro yatha, kuyaka akhoza kutenga masiku atatu. Nawa malangizo kwa ubwino kukuthandizani yayitali kumva phindu zolimbitsa thupi ndi kusintha mawonekedwe msanga.

Nawo maphunziro imeneyi

Mkulu mwamphamvu imeneyi maphunziro pano wotchuka kwambiri wa zonse. Chifukwa mogwira mtima wawo kuti bursts yochepa ntchito kulola kusiya zakuthupi lawo ndipo sachita pa pamlingo wotere mwamphamvu kuti sizingatheke kukhala kwa nthawi yaitali.

maphunziro amenewa amachititsa chodziwa mowa mpweya, ngakhale pambuyo amudziko la, limene thupi anapitiriza kuwotcha zopatsa mphamvu mosabvuta. Ngati mulibe kudzikakamiza kuti chinkhoswe ndi malire, inu simungapeze zotsatira ankafuna. Mukhoza mungawononge zimachitika kudziwa kuti kukatola pa mlingo mwachilungamo mkulu, kutanthauza kuti chiwerengero pazipita zopatsa mphamvu inu kuwotcha. Iwo amagwira ntchito bwino kwambiri, ndipo n'zosadabwitsa kuti kusiyana kumeneku akhala wotchuka.

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Amayi ena amaopa maphunziro mphamvu, chifukwa sindikufuna kuti tikhale ndi minofu kutchulidwa. Komabe, M'pofunikanso kukumbukira kuti mtundu uwu wa maphunziro abwino kwa calorie woyaka zotsatira osati pa maphunziro.

Makalasi zolemera kumawonjezera minofu misa, kuthandiza kuyang'ana kwambiri ang'ono ndi toned. Ntchito mitundu yosiyanasiyana ya thupi, thupi Sasinthasintha. M'pofunikanso ntchito mitundu yosiyanasiyana ya zolemera, Yosefera minofu thupi lonse. Ngati mukugwira gulu limodzi minofu, ndi pite ku lina, thupi lanu ntchito intensively kwambiri ndi wautali limzake. Kukumbukira zimenezi pamene akukonzekera pulogalamu wanu maphunziro.

kudya bwino

Kodi mukuchita maphunziro ndi yofunika kwambiri. Komabe, pali zakudya wanu: simungathe tigonjetse zakudya zochita osauka. Ngati inu mukuganiza kuti inu mukhoza zakudya zonenepetsa kenako Usatong'olere mu masewero olimbitsa thupi ndi kuona zotsatira zake, inu mukulakwitsa. Muyenera chakudya chamagulu ndi mix yachibadwa zakudya, mafuta, mapuloteni ndi chakudya. Musayese zikugwirizanira dongosolo zosapatsa thanzi lanu chakudya. Ngati inu apanga kagayidwe, kudzakhala kosavuta kudya kwambiri, kuwonjezera, kukoma adzakhala kuthi chitukuko minofu, osati mafuta kudzikundikira. Izi adzalola kuti achepetse nokha zochepa, zotsatira chidwi.

Kumwa madzi ambiri

Ziribe kanthu chimene mlingo wanu maphunziro othamanga ndi zolinga mungakhale nazo, mudzakhala Mulimonsemo ayenera kumwa madzi ambiri. Yesetsani diso pa ichi tsiku lonse, osati pa ochitira masewera a. Ngati kulimbitsa thupi chatha, sizikutanthauza kuti inu sipafinikanso madzi ndi electrolytes. Madzi zambiri ubwino. Ngati inu kumwa zokwanira, mumathandiza chiwindi kudya mafuta, kumaonjezera milingo mphamvu ndi achire mwamsanga. Mowa ayenera kumwa zochepa. Ngati inu kumwa mowa, thupi lanu mabasi moto mafuta. Choncho, ngati mukufuna kupeza mu mawonekedwe, kwa mizimu ndi yabwino kwa nthawi yaitali kuchokera.

Kuchepetsedwa ndi chakudya

Kuchira pambuyo zolimbitsa thupi n'kofunika kwambiri, maphunziro yokha. Chakudya kungathandize kwambiri pa ntchito imeneyi. Tsopano wotchuka kwambiri mapuloteni agwedeza, koma ayenera kukhala kutali ndi iwo ngati muli shuga. Ngati mukufuna kuti achire mwamsanga, alowerere thupi ndi zakudya zofunika: mapuloteni kwa minofu achire komanso chakudya kubwezeretsanso masitolo glycogen. Thupi lanu akhoza kukhala wamphamvu paokha ayenera mafuta kuti zimawononga pambuyo kulimbitsa thupi ndi. Ngati uzadya Chabwino, inu ndipezereni zotsatira yochititsa chidwi. Nthawi dongosolo limene kudya pambuyo zolimbitsa kubwezeretsanso nkhokwe mphamvu.

moyenera kupuma

Mbali inanso yofunika kuchira, amene ena sazindikira zina. Nkofunika kuchita tsiku lililonse, chifukwa kumaonjezera ngozi kuvulazidwa kapena minofu kuwonongeka. Mpumulo n'kofunika ngati mukufuna kuti minofu. Thupi lanu nachiritsidwa, minofu ndi kukula pa nthawi imene muli kupumula. Zilibe kulandira phindu okha ku sukuluyi. Zimakhala mwamphamvu pa maholide. Mmodzi tisaganize kuti ntchito okhazikika adzakupatsani chifukwa chinanso, si. Yesani chimodzi tsiku subala mu sabata kotero kuti thupi lanu akhoza Kukuthandiza Anthu Odwala ndi kusonkhanitsa mphamvu ntchito.

Mokwanira monga kuyenera

Nkofunika osati kumasuka komanso kuonetsetsa kuti mokwanira. Zimenezi zingakuthandizeni kupewa kuvulala, kupweteka m'malo olumikizirana mafupa ndi minofu. Muyenera osachepera asanu ndi theka maola tulo kuchira bwino. Ngati inu kugona zochepa, kuchita zambiri, mukhoza kuteteza patsogolo moyenera zina. Musataye tulo, njira yokha kukhalabe kagayidwe. Komanso, n'kofunika thanzi akukhudzidwira.

Khalani proactive

Nkofunika bungwe masiku a mpumulo, koma ntchito ziyenera kukhala lonse, ndiye mlingo wanu maphunziro sati anakhudzidwa. Mungathe kuyenda monga, kusuntha zambiri - gulu lililonse kuti si kulimbitsa thupi, nayenso, muyezo wapamwamba wa kagayidwe. Sankhani zimene mukufuna ndi kuchita zonse - ngakhale ndi kuyenda ndi galu, nkofunika kwa zotsatira zabwino.

Tambasula, pitani shawa otentha

Anatambasula pambuyo zolimbitsa thupi kumathandiza kuvulala ndi ululu minofu. Komanso, limakupatsani kusunga minofu yanu bwino kwa kulimbitsa thupi lotsatira. N'kutheka kuti inu amaonabe kusapeza mu thupi - kudzakuthandizani shawa otentha. Ngati mfundo yanu kuwawa, ndi bwino M'malo mwake, kugona mu ayezi kusamba, kuti kutupa m'malo olumikizirana mafupa. Ngati simukudziwa chimene kuti zigwirizane inu zabwino, mukhoza kukaona anthunzi otulutsirako thukuta - kumathandiza kulimbana ululu ndi kutupa. Mukhozanso kuyesa kusiyana shawa, yomwe pansi minofu ndi malankhulidwe khungu.

Phatikizani maphunziro osiyana

Nkofunika zinthu zonse. Mwachitsanzo, panthawi ina kwambiri maphunziro mlingo imeneyi mtima ayenera kudya. Pa maphunziro mphamvu projectile kulemera ayenera pang'onopang'ono kuchuluka. Komabe, ngati inu nokha pa yachonde, yesani kugwiritsa ntchito kulimbitsa thupi zosiyana, kuwapanga iwo wamfupi, kusintha ndandanda yanu, kuyesa chatsopano. Kotero inu kuonjezera kuyatsa mphamvu ndi imathandizira patsogolo.

Yesetsani

Pofuna kukwaniritsa olimba zolinga zawo ndi kukhala moyo wathanzi, muyenera kuyesetsa kufalitsa kwathunthu mu masewero olimbitsa thupi ndi kupitirira. Kuchitira maphunziro anu ofunika kwambiri, kulemekeza thupi lanu ndi kumvetsera kwa izo, ndiroleni minofu kupuma ndi achire. Muyenera kukumbukira kuti maphunziro si nkhani yamasewera. Iwo amafuna ntchito tsiku ndi tsiku. Muyenera kutsatira ndi chakudya, ndi zosangalatsa. Only ndiye zotsatira zake zidzakhala zoonekeratu ndipo adzasangalala inu.