Anzanu ambiri sadziwa kuyamba kulimbitsa thupi kapena masewera olimbitsa thupi koyambirira kwamphamvu, koma pang'onopang'ono amangotaya mtima pomwe sakwaniritsa momwe anthu omwe adalumikizirana nawo. (Dziwani: Ngakhale kuti kusinthika kwakhala mukugwiritsa ntchito mphamvu zophulika ndi nyonga za kukweza, makamaka kumvetsetsa zakumwa, motero zomwe zasinthidwa kwa nkhaniyi zikukula.).

Choyamba, lingalirani izi musanayambe kuchita masewera olimbitsa thupi:

1. Pendani momwe muliri

Kukula kwanu kwaposachedwa ndi chiyani? Kodi mudakhalapo ndi zizolowezi zamasewera? Kaya mtembowo uli ndi matenda ena kapena kuvulala komwe kumakhudza masewera.

2. Zomwe mukufuna kukwaniritsa

Mwachitsanzo, ndikufuna kupanga mawonekedwe, kuchita bwino pamasewera, ndikuwonjezera mphamvu kwambiri.

3. Ndi zinthu zomveka

Nthawi yochuluka bwanji sabata yomwe mungasunge masewera olimbitsa thupi, kaya mukuchita masewera olimbitsa thupi kapena kunyumba, ngakhale mutha kuwongolera zakudya zanu, etc.

Malinga ndi zomwe zinthuzo pambuyo pa kusanthula, pangani chikonzero choyenera. Dongosolo labwino lingakupangitseni kuti mukhalepo kawiri ndi theka la khama. Tsopano tiyeni tikambirane za izi mwatsatanetsatane: momwe mungayambire masewera a anthu ofooka, osakhwima, koma ngakhale atakhala kuti ali ndi mtundu wanji, akhoza kutsatira mfundo zotsatirazi:

Mfundo:

1. Kupatula apo, maphunziro olimbitsa mphamvu amafunikanso kupirira ena. Mutha kusankha masewera ena omwe mukufuna (kusewera mpira, kusambira, etc.) kukulitsa chizolowezi chochita masewera olimbitsa thupi;

2. Kumayambiriro kwa maphunziro ophunzitsidwa bwino, choyamba phunzirani kuyenda ndi manja opanda kanthu kapena kulemera kopepuka, kenako ndikuyamba kuwonjezera zolimbitsa thupi, ndipo nthawi zambiri amagwiritsa ntchito mayendedwe apawiri (mayendedwe ogwirizana);

3. Pangani zakudya zabwino, zakudya zitatu zomwe zikuyenera kukhala nthawi, ndipo nthawi yomweyo, onetsetsani kuti mapuloteni:

Palibe tsiku lochita masewera olimbitsa thupi: 1.2g / kg thupi

Tsiku Lophunzitsidwa: 1.5G / KG Kulemera Kwambiri

Tsiku Lophunzitsira: 1.8g / kg

4. Ngati muli ndi matenda kapena ziwalo zina za thupi lanu zimavulala, chonde tsatirani upangiri wa adotolo ndipo musayese kukhala olimba mtima.

Anthu okalamba

Zosowa zambiri za anthu oonda komanso ofooka muyenera kukhala olimba, koma chifukwa chakuti munthu wamtunduwu ndi wokwera kuposa momwe anthu wamba amathandizira, zomwe zimayenera kuyang'aniridwa pakatha mphindi 45-60, ndikuchita masewera olimbitsa thupi monga momwe mungathere; Pakudya, tikulimbikitsidwa kuyang'ana zakudya zopatsa thanzi, osamadya makhwawa, nkhuku yokazinga ndi zakudya zina kuti zitheke. Pang'onopang'ono kuwonjezera chakudya chanu. Monga thanzi la anthu owonda komanso ofooka, kuwonjezera pazakudya wamba, kuti tikwaniritse zosowa za calories, zakumwa zimatha kuledzera.

Anthu wamba

Zimatengera anthu omwe si mafuta kapena owonda, ndipo omwe amawoneka owonda koma ali ndi bwalo lamafuta ozungulira pamimba. Anthu amtunduwu ndi ofanana ndi malingaliro a anthu owonda komanso ofooka, makamaka pakuphunzira mphamvu, nthawi yochita masewera olimbitsa thupi nthawi yayitali, aerobic akhoza kuchitidwa bwino; Pakudya, zimakhazikitsidwanso pazakudya zathanzi komanso zokhazikika, koma zimafunikira kudya zakudya zochepa kapena zakumwa zodyera.

Anthu onenepa kwambiri

Kutchedwa Mafuta ndi Anthu Ozungulira Mutha kutchulidwa m'gululi. Kuphatikiza pa ntchito yophunzitsira, anthu oterewa amafunikanso kulowa nawo maphunziro a waerobic, koma amafunika kupewa kuchita masewera olimbitsa thupi monga kuthamanga ndikudumpha. Chifukwa kukakamizidwa kwa anthu onenepa kwambiri ndi kwakukulu kuposa kwa anthu wamba, ayenera kuchepetsa kulemera kwawo popanda kuwononga matupi awo. Pakudya, sikuti phara la sera lopanda mafuta ndi mchere, koma mafuta oyenera ndi zakudya zamchere. Mukamadya chakudya chakunja, muyenera kupewa chakudya chokazinga komanso chokazinga, ndipo zakudya zodyera ndi zakumwa ziyenera kuyimitsidwa.

Nthawi yomweyo, anthu omwe akungoyamba kuchita masewera olimbitsa thupi ayenera kusamala:

1. Osayang'ana nthawi zazifupi komanso njira yabwino kwambiri

Abwenzi ambiri nthawi zonse amafuna kupeza njira yachidule kuti apeze njira yabwino yokwaniritsira zonse komanso zonse. Koma ngakhale m'miyoyo yathu, ndi zinthu zingati zomwe tingakwaniritsire kamodzi? Thupi lanu ndi galasi lomwe lingawonekere bwino kwambiri moyo wanu waposachedwa. Mukamadya zakudya zamafuta, zidzakhala zonenepa. Ngati mulibe kupuma pang'ono, ntchito yanu ya thupi imayamba. M'malo mwake, njira yabwino ndikugwiritsitsa tsiku ndi tsiku. Anthu onse omwe ali ndi thanzi labwino kapena ali bwino sizitanthauza kuti achita masewera aposachedwa kwambiri, koma zomwe akhala akuchita.

2. Nsomba m'masiku atatu ndi ukonde m'masiku awiri

Anthu amtunduwu makamaka amakonda kukhala ndi ntchito yokwanira, kapena palibe cholinga, osalolera kusintha momwe alembedwe. M'malo mwake, poyambirira, mutha kuyamba kuchita masewera olimbitsa thupi ndipo ndiosavuta kutsatira (monga kuvina, kuvina, ndi zina zokwanira 40 pa sabata; Kenako mutha kuwonjezera kuphunzitsidwa moyenera pakapita nthawi. Kuphatikiza apo, ndibwino kupeza cholinga chomatira ku: mwachitsanzo, ndikufuna kumanga thupi labwino kuvala zovala, ndi zina mwa zinthu zomwe ndingachite. Nonse mukudziwa chowonadi, koma simungathe kuchita izi. ndikudziwa

3. Kuchulukitsa

Yodzaza ndi chidwi komanso chidwi, mosiyana kwambiri ndi kutsogolo. Ndibwino kukhala ndi chidwi, koma cholimbikitsa kwambiri sichokwanira. Kupatula apo, masewera olimbitsa thupi ndi njira yotsatira. Sikuti nthawi yayitali yomwe mumaphunzitsira nthawi, zabwino zake zidzakhala. Maonekedwe a thupi ndi chifukwa cha kulimbikira kwanu kwa nthawi yayitali, chifukwa chosachita masewera olimbitsa thupi kamodzi.

4. Zolinga zambiri zosatsimikizika

Mukufuna kutaya mafuta ndikuwonjezera minofu. Ngati mungakhazikitse zolinga ziwiri zotsutsana, simudzachita bwino kumapeto. Ngakhale zolinga sizikhala zolimbana, ndizovuta kuti muganizire zinthu ziwiri kapena zingapo nthawi imodzi, kotero ndibwino kukhazikitsa cholinga chochepa nokha, kenako ndikutsatira pambuyo mwamaliza.
Pomaliza, kaya inu muli ndi chidwi kapena musamayesedwe olimbitsa thupi, bola ngati mutha kuyamba kuchita masewera olimbitsa thupi, ngakhale kuvina kwa njinga ndi lalikulu, kudzathandiza thupi lanu. Commission ya American Commission (ACE) yafika kumapeto kuti bola momwe mungathere kwa miyezi isanu ndi umodzi, masewera akhoza kukhala chizolowezi chanu, ndipo simuyenera kuzisunganso. Chifukwa chake ndikhoza kudzipereka ndekha kuti ndisinthe. Choyamba, ndigawa miyezi isanu ndi umodzi kukhala ndi zolinga zazing'ono zingapo: Mwachitsanzo, ndimakhala ndi masewera omwe ndimakonda kawiri pa sabata, kenako ndikukhazikitsa cholinga chophunzitsira masewerawa mwezi wachiwiri, kuti pang'onopang'ono azikhala ndi chidwi ndi masewera. Atakwaniritsa cholinga, ndikhoza kupeza mwayi wocheza ndi chakudya chokoma kapena zinthu zina zomwe mukufuna.