Nchifukwa chiyani ndibwino kuyamba kuyamba kuchepa?
Funso limeneli nthawi zambiri limafunsidwa ndi omwe sali okondwa ndi chiwerengero chawo, koma sangaone kuti nkofunikira kuyambitsa njira iliyonse kuti musinthe. Mukhoza kudzikonda nokha monga momwe muliri, mungaphunzire kuti musafune zinthu zambiri zomwe zimaloledwa kukhala anthu amchepere, simungathe kuzindikira kuti mpikisano ndi zoperewera zopanda chikondi. Koma omwe angasinthe thupi lawo, angathe kuona kusintha kwakukulu komwe kunachitika pambuyo pa kusintha.
Nazi zifukwa zingapo zomwe muyenera kuchotsera mapaundi owonjezera:
- Kulemera kwakukulu kumapangitsa kukumbukira;
- Ali ndi dongosolo la mtima;
-Metabolism imasokonezeka;
-Kubwera pamapfupa ndi msana kumawonjezeka, zomwe zimabweretsa mavuto osapeŵeka;
-Kudalira kumatsika pansi;
- Pali kumverera kolakwa ndi manyazi nokha;
-Zopanda zovuta zikupangidwa;
-Zilipo zifukwa zoganizira za kusankhana kwa anthu athunthu - pafupifupi zovala zonse zokongola zimapangidwa kwa iwo omwe amavala zazikulu;
-Zogonana zimatsika.
Ndipo, motero, umoyo umachepa. Inde, pakati pa anthu olemera kumeneko muli ochepa wathanzi komanso osangalala, mukhoza kuika maganizo awo pa iwo. Komatu, anthu odzazidwa amakakamizidwa kuthana ndi mavuto ochulukirapo kuposa omwe sali okonda kapena atapambana.
Kumayambira pati?
Musanayambe kulemera, muyenera kusintha mkati. Ngati mukutsimikiza kuti pali njira yochepetsera thupi, kugona pabedi ndipo popanda khama ndi nsembe, mukulakwitsa kwambiri. Palibe chinsinsi, kupatula kuti zotsatira zidzangokhala ngati mutayesetsa kwambiri.
Choyamba, khalani ndi cholinga. Kodi mungakonde kutaya kilogalamu zingati? Dziwani, yowonjezerekayo, nthawi yochulukirapo yomwe muyenera kugwiritsa ntchito kuti muyandikire. Palibe mankhwala ochiritsira komanso zakudya zomwe zingatenge 5, 10, 15, kilogalamu imodzi kuchokera mu thupi lanu masiku amodzi. Maphikidwe onse omwe akulonjeza izi ndi zovulaza thupi ndi zochepa.
Ganizirani zomwe mumachita tsiku ndi tsiku. Ngati mumakonda kugona kwa maola 10-12 ndipo nthawi zambiri mumakhala pampando kapena pampando, ndiye kuti mukuyenera kusintha moyo wanu kuti mukhale wolimba kwambiri. Ngati mugona nthawi zosiyana ndi kugona pang'ono, muyenera kuika zinthu mwadongosolo pogawa nthawi. Chimodzimodzinso ndi zakudya - ziyenera kukhala zodzaza ndi zokhazikika. Muyenera kupatula zakudya zamtundu uliwonse, kuchepetsa kumwa kwabwino, mafuta, ufa ndi zokometsera, kuchepetsa kumwa mowa ndi kugawa zakudya zamasamba, zipatso, tirigu, osati mafuta ndi nsomba.
Ndi bwino kudziŵa kuti pamene thupi limachoka kupsinjika, limayamba kulandira zakudya, kugona ndi kuyenda moyenera, zingathe kuchita izi mwa kukulitsa makilogalamu angapo. Ichi ndi malipiro a njira ya moyo yomwe mwatsogolera kale. Koma izi sizitanthauza chiganizo kapena chizindikiro choti simungakwanitse kuchepetsa thupi. Izi ndi zachilendo.
Khalani okonzeka kuchita khama. Kwa iwo, inunso mutenge nthawi - maola awiri pa tsiku kuyenda mu mpweya wabwino ndi ola limodzi pa tsiku la maphunziro amphamvu ndi katundu wa aerobic. Mukhoza kuyenda, kumayendetsa pamtunda kapena zojambula zina komanso kuchita masewera olimbitsa thupi. Muyenera kuyamba pang'ono, pang'onopang'ono muwonjezere katunduwo, koma maphunziro ayenera kukhala ozolowereka.
Kuti mupeze zotsatira zofulumira, gawani ntchitoyi mu magawo awiri. Choyamba, m'mawa, zimapangitsa kuti zikhale zovuta kwambiri, madzulo ndi osavuta.
Musayambe masewerawa mutangodya kapena musanagone. Ndipo, chofunikira kwambiri, mvetserani thupi lanu. Iye mwiniyo adzakuuzani za nthawi imene iye amalekerera bwino katunduyo ndi momwe akufunira ndalama zambiri monga kugona, chakudya ndi kupumula. Ndikofunika kuti musasokoneze zosowa zenizeni ndi ulesi ndi chisangalalo.
Kodi mungakonze bwanji?
Zimadziwika kuti mukhoza kuchepetsa thupi ndi makilogalamu ambiri. Mukhoza ngakhale kuimitsa nthawi ndikudzikuza nokha. Koma popanda maganizo abwino kwa thupi lanu latsopano, simungasunge kulemera kumene mukufunikira kwa nthawi yayitali.
Choyamba, musasiye kugwira ntchito. Sizifunika kuwonjezeka, ziyenera kumangotithandiza, koma ziyenera kukhala. Siyani, mwachitsanzo, kubwezera, kuyenda, yoga. Maphunziro amphamvu akhoza kubwereranso mwamsanga pamene muwona kufunikira kwake.
Chachiwiri, penyani zakudyazo. Musati mudzipatse nokha maswiti ndi pie zokoma, mukuyenera kumvetsa kuti kuchulukirako kumadzetsa masentimita owonjezereka, omwe adzayenera kutayidwa mwamsanga.
Chachitatu, musakhale okhumudwa mukumverera kwanu. Iwo amadziwika kuti anthu amalingaliro sali okhutira ku chidzalo. Choncho, musatembenuzire moyo wanu kukhala mchenga, kuwusiyanitsa, musamawope maganizo. Koma yesani kusunga thanzi la ndondomeko zamanjenje - musapite mopitirira malire.
Mwina malangizo ofunika kwambiri kwa omwe akufuna kulemera ndi kukhalabe ochepa kwa nthawi yaitali ndikumverera ngati munthu ali ndi thupi latsopano komanso ali ndi moyo watsopano. Yesetsani kusintha maganizo anu, ku thupi lanu, ku njira yanu ya moyo, kenako kusintha kwauzimu sikungakuchepetseni kupita kunja.