Khalidwe 1. Kuchita masewera olimbitsa thupi opanda kanthu m'mimba

Anthu ambiri pofuna kupititsa patsogolo mphamvu yowotcha mafuta, amasankha kuchita masewera olimbitsa thupi pamimba yopanda kanthu, ngakhale kuchita masewera olimbitsa thupi kungathandize kuti thupi liwotche mafuta mofulumira. Koma kuchita masewera olimbitsa thupi opanda kanthu m'mimba ndi koipa ku thanzi lanu.

Kuchita masewera olimbitsa thupi kumapangitsa kuti thupi likhale lotopa kwambiri pochita masewera olimbitsa thupi, shuga wotsika magazi, kutopa ndi mavuto ena, mphamvu zolimbitsa thupi sizikwanira, zidzakhudzanso zotsatira za kuwonda.

Njira yolondola ndikupewa kuchita masewera olimbitsa thupi, theka la ola musanakhale olimba kungakhale koyenera kudya mazira owiritsa, mkate wa tirigu wonse kuti muwonjezere mphamvu za thupi, zomwe zimathandiza kuti thupi likhale lolimba.

Khalidwe 2. Musamamwe madzi panthawi yochita masewera olimbitsa thupi komanso kumwa kwambiri madzi mukamaliza masewera olimbitsa thupi

Pokhala olimba, thupi lidzatuluka thukuta chifukwa cha kutayika kwa madzi, zomwe zimakhudza kayendedwe ka thupi ndi kagayidwe kake, komanso kumwa madzi pambuyo pa kulimbitsa thupi kumakhala kosavuta kumayambitsa kusalinganika kwa electrolyte m'thupi, zomwe zimayambitsa matenda a kagayidwe kachakudya, zomwe sizingathandize thanzi.

Tikhoza kumwa madzi pang'ono panthawi yolimbitsa thupi kuti tipewe kutaya madzi m'thupi. Pambuyo pochita masewera olimbitsa thupi, tiyeneranso kudziwa njira yoyenera kumwa madzi, zowonjezera pakamwa, kumwa madzi ofunda, osamwa zakumwa kapena madzi oundana, kuti mukwaniritse hydration.

Ntchito 3: Muzichita masewera olimbitsa thupi tsiku lililonse

Anthu ena kuti atenge minofu yayikulu pachifuwa, maphunziro a minofu ya pachifuwa tsiku lililonse, anthu ena kuti atenge minofu ya m'mimba, maphunziro a nkhanza za m'mimba tsiku lililonse, khalidwe lotere ndilolakwika.

Kukula kwa minofu si nthawi ya maphunziro, koma popuma, gulu la minofu lomwe likukhudzidwa liyenera kupumula masiku 2-3 mutatha maphunziro aliwonse, kuti mutsegule maphunziro otsatila, apo ayi minofu ili mumtundu wong'ambika, womwe suli. zothandiza kukula kwa minofu.

Choncho, sitingathe kulimbitsa gulu lomwelo la minofu tsiku lililonse, koma kuti tigawire maphunziro a gulu la minofu, maphunziro a m'mimba akhoza kuphunzitsidwa kamodzi tsiku lililonse, maphunziro a minofu ya pachifuwa angagwiritsidwe ntchito kamodzi pa masiku 2-3, kuti apititse patsogolo kumanga minofu. kuchita bwino.

Khalidwe 4, nthawi zambiri sachita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi kumapeto kwa sabata

Anthu ena nthawi zambiri amakhala otanganidwa, palibe nthawi yochitira masewera olimbitsa thupi, koma masewera olimbitsa thupi openga pamapeto a sabata, khalidwe lotereli ndilosakayikitsa kuti limawononga thanzi, likhoza kuyambitsa kupsyinjika kwa minofu muzochitika zolimbitsa thupi, thupi latopa pambuyo pa kulimbitsa thupi, zomwe zimakhudza ntchito.

Kulimbitsa thupi sikungakhale masiku atatu kusodza masiku awiri dzuwa ukonde, tiyenera kuchita masewera olimbitsa thupi kuposa 3 pa sabata, osati openga masewera kumapeto kwa sabata. Nthawi zambiri palibe nthawi yochitira masewera olimbitsa thupi, titha kugwiritsa ntchito nthawi yaying'ono kunyumba kuchita kudumpha jacks, kukankha-mmwamba, kukoka-mmwamba, burpees ndi zina zolimbitsa thupi maphunziro, ndiyeno mwadongosolo kuchita masewera olimbitsa thupi kumapeto kwa sabata, aliyense nthawi yolimbitsa thupi sayenera upambana 90. mphindi, kuti muchepetse chiopsezo chovulala.