1. Khazikitsani zolinga zoyenerera zolimbitsa thupi

Choyamba, muyenera kufotokozera zolinga zanu zolimbitsa thupi. Kodi mukuyesera kuchepetsa thupi ndikukhala ndi mawonekedwe, kapena mukuyesera kupeza minofu? Kudziwa zolinga zanu kungakuthandizeni kukhala ndi ndondomeko yolimba kwambiri.

Malo ochitira masewera olimbitsa thupi amapereka masewera olimbitsa thupi osiyanasiyana, kuphatikiza ma cardio, masewera olimbitsa thupi ndi zina zambiri. Mutha kusankha masewera olimbitsa thupi omwe ali oyenera kwa inu potengera zolinga zanu zolimbitsa thupi komanso zomwe mumakonda.

Chachiwiri, zolondola olimba masitepe

Njira yasayansi yolimbitsa thupi iyenera kukhala yotenthetsera poyamba, kusuntha ziwalo za thupi, kulimbikitsa kufalikira kwa magazi, kupeza pang'onopang'ono kumverera kwa kayendetsedwe kake, ndiyeno maphunziro ovomerezeka.

Maphunziro oyambilira amayenera kukonzekeretsa kaye maphunziro oletsa (ma dumbbell, ma barbell, etc.), kenako ndikukonzekera masewera olimbitsa thupi (treadmill, spinning, aerobics, yoga, etc.).

Maphunziro a kukana pachimake cha mphamvu zanu angakuthandizeni kuchita bwino, kuchepetsa mwayi wanu wovulazidwa, ndikuwonjezera kumwa kwa glycogen kuti mulowe m'malo oyaka mafuta mofulumira panthawi ya cardio.

Anthu omwe amataya mafuta makamaka amagwiritsa ntchito masewera olimbitsa thupi ndi masewera olimbitsa thupi monga chowonjezera, pamene iwo omwe amamanga minofu makamaka amagwiritsa ntchito mphamvu zolimbitsa thupi ndi masewera olimbitsa thupi monga chowonjezera. Pambuyo pa maphunziro, muyenera kutambasula ndi kumasuka gulu la minofu yomwe mukufuna, yomwe imathandizira kukonza ndi kukula kwa minofu, komanso kuchepetsa maonekedwe a zowawa.

3. Konzani nthawi yolimbitsa thupi moyenera

Nthawi yochita masewera olimbitsa thupi sayenera kukhala yayitali kapena yayifupi kwambiri, zimalimbikitsidwa kuti masewera aliwonse a 40-90 mphindi ndi oyenera. Panthawi imodzimodziyo, masewera olimbitsa thupi ayenera kukonzedwa osachepera 2-4 pa sabata kuti awonetsetse kuti thupi likugwira ntchito mokwanira.

4. Samalani ndi mphamvu ndi kuchuluka kwa masewera olimbitsa thupi

Mukamachita masewera olimbitsa thupi, muyenera kusamala pophunzira njira yoyendetsera kayendetsedwe kake, yambani ndi masewera olimbitsa thupi, ndipo musachite mwachimbulimbuli. Ndi kusintha kwa mphamvu za thupi, pang'onopang'ono onjezerani mphamvu ndi nthawi zambiri zolimbitsa thupi kuti mupewe kuwonongeka kwa thupi.

Nthawi yomweyo, pazovuta zina, mutha kuchita motsogozedwa ndi mphunzitsi kuti mupewe kusuntha kolakwika komwe kumayambitsa kuvulala.

5. Khalani ndi maganizo abwino ndi zizolowezi zabwino

Mukamachita masewera olimbitsa thupi, muyeneranso kudya zakudya zopatsa thanzi, kudya zakudya zopatsa thanzi, kupewa zakudya zopanda thanzi, komanso kudya zakudya zopanda mafuta ambiri.