Tsegulani Kuchita Kwanu Kwambiri: Chifukwa Chake Wokonda Masewera Olimbitsa Thupi Aliyense Amafunikira Chowunikira Mtima

Tsatirani Ticker Yanu, Sinthani Maphunziro Anu

Kaya ndinu wothamanga wodziwa bwino ntchito kapena mwangoyamba kumene kuchita masewera olimbitsa thupi, kumvetsetsa kugunda kwa mtima wanu si kwa akatswiri okha—ndi chida chanu chachinsinsi chopezera zotsatira zabwino pamene mukukhala otetezeka.chowunikira kugunda kwa mtima: chipangizo chophweka, chosintha masewera chomwe chimasintha deta yosaphika kukhala chidziwitso chogwira ntchito.

N’chifukwa Chiyani Muyenera Kuyang’anira Kugunda kwa Mtima Wanu?

1.Konzani Maseŵero Anu Olimbitsa Thupi

• Phunzitsani mwanzeru, osati movutikira! Mukapitirizabe kukhala mu gawo lomwe mukufuna kugunda kwa mtima (kutentha mafuta, cardio, kapena pachimake), mudzalimbitsa kupirira, mudzatentha ma calories bwino, komanso mudzapewa kutopa.
• Ndemanga zenizeni zimatsimikizira kuti gawo lililonse la thukuta ndi lofunika.

2.Pewani Kuphunzitsa Mopitirira Muyeso

• Kukankha mwamphamvu kwambiri? Kugunda kwa mtima wanu kumasonyeza zonse. Kukwera kwa kugunda kwa mtima mukapuma kapena kuchita khama kwambiri kwa nthawi yayitali kumasonyeza kutopa—chizindikiro choyipa chobwezera mphamvu ndikuchira.

3.Tsatirani Kupita Patsogolo Pakapita Nthawi

• Onerani kugunda kwa mtima wanu komwe kumatsika pamene thanzi lanu likukula—chizindikiro choonekeratu cha mtima wamphamvu komanso wathanzi!

4.Khalani Otetezeka Panthawi Yochita Masewera Olimbitsa Thupi

• Kwa iwo omwe ali ndi matenda a mtima kapena omwe akuchira kuvulala, kuyang'anira kumakusungani mkati mwa malire otetezeka, zomwe zimachepetsa chiopsezo cha kuvulala.
  • Zingwe za pachifuwa: Muyezo wagolide wolondola, woyenera kwa othamanga odziwa bwino ntchito.
  • Zovala Zochokera M'dzanja: Yosavuta komanso yokongola (taganizirani ma watchwatch), yoyenera kutsatira tsiku ndi tsiku.
  • Zosewerera zala: Yosavuta komanso yotsika mtengo kuti mufufuze mwachangu mukamachita masewera olimbitsa thupi.
• Kuchepetsa Thupi: Yesetsani kuti kugunda kwa mtima wanu kukhale 60-70% kuti mukhalebe pamalo omwe amawotcha mafuta.
• Maphunziro a Kupirira: Kankhirani mpaka 70-85% kuti mukhale ndi mphamvu.
• Okonda HIIT: Pita 85%+ ngati mwangoyamba kumene, kenako bwererani—bwerezaninso!

Momwe Mungasankhire Chowunikira Choyenera

Malangizo Abwino: Gwirizanitsani ndi Zolinga Zanu

Kodi Mwakonzeka Kulimbitsa Thupi Lanu?
Chowunikira kugunda kwa mtima si chida chongogwiritsa ntchito—ndi mphunzitsi wanu, cholimbikitsa, komanso njira yodzitetezera. Siyani zomwe mukuganiza ndipo kugunda kwa mtima kulikonse kuwerengedwe!