Kuthamanga makilomita 5 patsiku, 3 mpaka 5 pa sabata, chizolowezi chochita masewera olimbitsa thupi chidzabweretsa madalitso ambiri pamapeto pake.Nawa maubwino asanu ndi awiri omwe angakhalepo chifukwa chochita masewera olimbitsa thupi:

1. Kupirira kwakuthupi kumakulitsidwa: kuthamanga makilomita 5 patsiku, kuchita masewera olimbitsa thupi koteroko pang'onopang'ono kumawonjezera mphamvu zanu zakuthupi ndi kupirira.M'kupita kwa nthawi, mudzapeza kuti mudzatha kumaliza kuthamanga kwanu mosavuta, ndipo mudzatha kuyenda mokhazikika kwa nthawi yaitali, zomwe zingapangitse thupi lanu kukhala laling'ono komanso lokonzekera kulimbana ndi zovuta za moyo. .

2. Anthu amakhala amphamvu: kuthamanga kumatha kupititsa patsogolo ntchito ya mtima ndi m'mapapo, kusintha mpweya wa okosijeni m'magazi, khungu limakhala bwino, maso adzawoneka auzimu, anthu adzakhala amphamvu.

3. Kuchepetsa thupi: Kuthamanga ndi masewera olimbitsa thupi omwe amawotcha ma calories ambiri.Ngati muthamanga makilomita 5 pa tsiku, 3 mpaka 5 pa sabata, pamapeto pake, mutha kudya ma calories 1200 mpaka 2000 pa sabata, kuchuluka kwa mafuta m'thupi kumachepa pang'onopang'ono, ndipo thupi lanu lidzakhala lochepa.

4. Kulimbana ndi kupsinjika kumatheka: kuthamanga kungathandize kumasula nkhawa, kuchepetsa nkhawa ndi zizindikiro za kuvutika maganizo, ndipo anthu adzakhala ndi chiyembekezo komanso chiyembekezo, osakhala ndi chiyembekezo.Kuthamanga kosalekeza kwa nthawi yayitali kungapangitse mphamvu ya thupi kupsinjika maganizo, kuti muthe kulimbana ndi zovuta pamoyo.

5. Kusinthasintha kwa thupi: Kuthamanga kungapangitse kusinthasintha kwa minofu ndi kusinthasintha kwapakati.M'kupita kwa nthawi, mudzapeza kuti miyendo yanu imakhala yochepa kwambiri ndipo kugwirizana kwanu kumayenda bwino, zomwe zimakuthandizani kuti mupirire bwino ndi mayendedwe osiyanasiyana ndi zochitika za tsiku ndi tsiku.

6. Kugona bwino kwabwino: Kuthamanga kungakuthandizeni kugona mosavuta komanso kukonza kugona.Pothamanga, mutha kugona mosavuta usiku, kugona nthawi yayitali, ndikugona bwino.

7. Vuto la kudzimbidwa bwino: Kuthamanga kumatha kulimbikitsa m'mimba peristalsis, kuonjezera mphamvu ndi chinyezi cha chimbudzi, motero kumathandiza kuthetsa vuto la kudzimbidwa.Ngati muthamanga kwa nthawi yayitali, thanzi lanu la m'matumbo lidzakhala bwino kwambiri.