1, kulimbitsa thupi sikutenthetsa

 Kodi mudafunda mokwanira musanagwire ntchito? Kutentha kumakhala ngati kutumiza chizindikiro "chokonzeka kusuntha" ku ziwalo zonse za thupi, kulola minofu, mafupa, ndi mtima ndi mapapo kulowa m'boma pang'onopang'ono.

 Malinga ndi maphunziro oyenerera, kuchita masewera olimbitsa thupi molunjika popanda kutentha kumawonjezera chiopsezo chovulazidwa ndi 30%, zomwe zingayambitse mavuto ndi ululu.

 2, kulimbitsa thupi palibe dongosolo, kuchita akhungu

 Popanda cholinga chomveka bwino komanso kukonzekera bwino, kuchita masewera olimbitsa thupi kwa kanthawi ndikuthamanga kukachita masewera ena kwa kanthawi sikungathe kukwaniritsa zotsatira zabwino, komanso kungayambitse kusamvana kwa thupi chifukwa cha maphunziro osagwirizana. 

Akatswiri amanena kuti chitukuko cha munthu olimba dongosolo, malinga ndi mikhalidwe yawo thupi, zolinga ndi nthawi makonzedwe, chandamale maphunziro, olimba zotsatira akhoza kupeza kawiri zotsatira ndi theka khama.

  3, nthawi yochitira masewera olimbitsa thupi ndi yayitali kwambiri, yolimbitsa thupi 

Kodi mumathera nthawi yambiri mukuchita masewera olimbitsa thupi, mukuganiza kuti nthawi yayitali ndi yabwino? M'malo mwake, kulimbitsa thupi kumafunikira kuchuluka koyenera, kuphunzitsidwa mopitilira muyeso kudzalola kuti thupi lilowe muphompho la kutopa, kutopa kwa minofu, sikungathe kubwezeretsedwanso ndikukonzedwanso. 

Akatswiri amanena kuti ngati mumachita masewera olimbitsa thupi kwa maola oposa 15 pamlungu, mukhoza kugwera mumsampha wochita masewera olimbitsa thupi. Anthu omwe amachitira mopitirira muyeso kwa nthawi yayitali, chitetezo cha mthupi chidzachepa, kudwala mosavuta, ndipo kuthamanga kwa minofu kumayenda pang'onopang'ono, ndipo ngakhale kufooka kwa minofu kumatha kuchitika.

4, osalabadira kasamalidwe ka zakudya 

Kulimbitsa thupi sikungokhudza kutulutsa thukuta mu masewera olimbitsa thupi, zakudya zimathandizanso kwambiri. Zomwe zimatchedwa mfundo zitatu zimagwiritsa ntchito mfundo zisanu ndi ziwiri kuti mudye, ngati mumangoganizira zolimbitsa thupi, ndikunyalanyaza zakudya, zotsatira zake zimakhala zosasangalatsa. 

Khalani kutali ndi zakudya zamafuta ambiri, shuga wambiri, zakudya zopanda thanzi ndipo phunzirani kudya bwino. Anthu omwe amachepetsa kwambiri mafuta amayenera kuwongolera ma calorie awo moyenera, koma sayenera kudya mopitirira muyeso, kudya chakudya chokwanira cha kagayidwe kachakudya tsiku lililonse, ndikukhala ndi zakudya zochepa zamafuta ochepa komanso zamafuta ochepa. Anthu omwe amamanga kwambiri minofu ayenera kuonjezera kudya kwa calorie moyenera komanso kudya zakudya zokhala ndi mapuloteni ambiri kuti minofu ikhale yolimba.

  5, kunyalanyaza muyezo zochita, mwachimbulimbuli kutsata kulemera kwakukulu 

Muyezo wolondola wa kayendetsedwe kake ndi chinsinsi chotsimikizira zotsatira zolimbitsa thupi ndikupewa kuvulala. Ngati kokha kufunafuna lalikulu kulemera ndi kunyalanyaza normalization wa kayendedwe, osati mogwira ntchito chandamale minofu, komanso zingachititse minofu kupsyinjika, olowa kuwonongeka ndi mavuto ena.

Mwachitsanzo, mu makina osindikizira a benchi, ngati malowo sali olondola, n'zosavuta kuika mapewa ndi mapewa. Pochita squats, mawondo amamangidwa mkati, choncho n'zosavuta kuvulala pamodzi ndi mavuto ena. 

6. Imwani ndi kusuta mukamaliza ntchito 

Mowa ukhozanso kukhudza kuchira kwa minofu ndi kukula pambuyo pochita masewera olimbitsa thupi, ndipo kusuta kungayambitse mitsempha ya magazi, kuchepetsa kutulutsa mpweya ndi zakudya. Kumwa ndi kusuta pambuyo pochita masewera olimbitsa thupi kumachepetsa kwambiri mphamvu ya thupi ndipo kungapangitse chiopsezo cha matenda. 

Deta ikuwonetsa kuti anthu omwe amakhalabe ndi zizolowezi zoyipa zotere kwa nthawi yayitali amalimbitsa thupi lawo pang'onopang'ono ndi 30% kuposa omwe samasuta ndi kumwa.