Ndi chiyani chomwe sichingachitike isanayambe komanso itatha maphunziro? Malamulo asanu akuluakulu

Tiyeni tiwunikenso malamulo oyambira oyambira - ndi chiyani chomwe chingachitike komanso chomwe sichingachitike mutasewera masewera?

Anthu ambiri amafuna kupeza thupi la maloto awo ndipo chifukwa cha izi amadzitopetsa okha ndi katundu wolemetsa, zakudya ndi zinthu zina. Ndikofunika kudziwa malamulo oyendetsera thupi lanu kuti musavulaze.

Kupita patsogolo ndi zopindulitsa kuchokera m'makalasi kudzakhala kokha pamene munthu achita masewera olimbitsa thupi molondola. Tiyeni tiwone zomwe zingachepetse zotsatira zomwe zikuyembekezeka. Onaninso: Zolakwa zazikulu za oyamba kumene mu masewera olimbitsa thupi

Zomwe simuyenera kuchita mukamaliza masewera olimbitsa thupi: Malamulo 5

Osachita zotsatirazi mukamaliza kulimbitsa thupi:

  1. Osadya mopambanitsa. Mukamaliza maphunziro, nthawi zambiri mumamva njala. Ambiri amathamangira chakudya nthawi yomweyo, koma izi ndizolakwika, chifukwa ma calories omwe agwiritsidwa ntchito amabwereranso. Ngati mukufuna kuchepetsa thupi, ndibwino kuti musadye msanga kuposa ola limodzi mutatha kuchita masewera olimbitsa thupi kwambiri.
  2. Osapumula mwadzidzidzi. Kusintha kosalala kuchokera ku mkhalidwe wolemetsa kwambiri kupita ku mpumulo wathunthu ndikofunikira. Simuyenera kukhala pansi kapena kugwa pabedi mukamaliza maphunziro, ngakhale mutatopa kwambiri. Kumbukirani kuti mtima ndi mitsempha iyenera kuchira, koma izi zimachitika pang'onopang'ono. Ndi bwino kugwira ntchito zapakhomo mpaka kugunda kubwerere mwakale.
  3. Musaiwale kutambasula. Kutambasula kumapangitsa kuti minofu ikhale yolimba, mafupa amapeza kuyenda. Kuphatikiza apo, imabwezeretsanso minofu, imalepheretsa kuvulala.
  4. Osamwa mowa komanso kusuta fodya. Kusuta kumalimbitsa magazi, ndipo mowa umapangitsa kuti thupi lizigwira ntchito movutikira. Zotsatira zake, thupi limavutika, limagwiritsa ntchito mphamvu zambiri, zomwe zimafooketsa chitetezo cha mthupi.
  5. Osayiwala kutsatira zomwe zikuchitika. Yesani m'chiuno mwanu nthawi zonse, imani pamasikelo, konzekerani zotsatira. Ichi chidzakhala cholimbikitsa chanu.

Zomwe simuyenera kuchita musanaphunzire: malamulo 5

Musanayambe maphunziro, simungathe kuchita izi:

  1. Osamwa madzi. Pakuphunzitsidwa, thupi limatha kutaya mpaka malita 1-1,5 amadzimadzi, chifukwa chake munthu amatha kumva kuti alibe mphamvu. Ndikofunikira kwambiri kuti muzisunga kangati komanso nthawi yomwe mumamwa. Imwani kapu yamadzi ofunda pafupifupi mphindi 30 musanayambe kuchita masewera olimbitsa thupi. Izi ndi zofunika chifukwa madzi amatha kuchepetsa magazi. Pochita izi, mumathandizira kuti mpweya wabwino ukhalepo m'maselo, minofu ndi minofu. Ngati pali madzi ochepa m'thupi, ndiye kuti mphamvu zonse zimapita ku kutulutsa kutentha. Munthu amayamba kutopa mofulumira kwambiri ngakhale pochita masewera olimbitsa thupi.
  2. Njala. Pali maganizo olakwika akuti ngati mukusowa njala, mukhoza kuchepetsa thupi mwamsanga. M'malo mwake, mudzangodzivulaza nokha, kukulitsa thanzi lanu. Kulemerako kudzawonjezekanso, ndipo sikudzakhala kosavuta kuchotsa. Kuonjezera apo, ndi bwino kukumbukira kuti kusowa mphamvu m'thupi kudzatsogolera kuti panthawi yophunzitsidwa mudzakhala ndi chizungulire, kufooka, ndi chilakolako chogona pansi. Ndiye masewera sangabweretse chisangalalo. Sitikulimbikitsidwa kuti muchepetse njala ndi njala: muyenera kudya maola awiri musanayambe maphunziro. Ngati ichi ndi chotupitsa, ndiye kuti zakudya zama carbohydrate ndizoyenera - chimanga, saladi zamasamba, mtedza, chokoleti chakuda ndi nyemba.
  3. Dzichulukitseni nokha. Ngati mwakonza zolimbitsa thupi, muzipumula bwino musanayambe. Kutopetsa ntchito yakuthupi popanda ufulu wopumula sikungabweretse zabwino zilizonse. Samalirani thanzi lanu, masewera olimbitsa thupi, sankhani nthawi yoyenera kwambiri yophunzitsira mukakhala ndi mphamvu.
  4. Dzikhazikitseni ntchito zovuta. Palinso lingaliro lina lolakwika lakuti katundu wolemera amathyola mafuta mofulumira. Zingangoyambitsa kupsinjika kwa minofu kapena kupsinjika, komanso kufooketsa chitetezo cha mthupi. Kuti mukhale ndi thupi lokongola, lowonda, zingatenge miyezi ingapo yogwira ntchito mwakhama, koma pang'onopang'ono. Musanaphunzire, konzani momwe makalasiwo adzayendere. Dzikhazikitseni ntchito zochepa zomwe mungathe kumaliza mu nthawi yochepa. Ngati muzichita mwadongosolo, mupeza zotsatira zabwino kwambiri.
  5. Perekani kupsinjika maganizo. Ngati mukupsinjika, sipadzakhala phindu kuchokera ku maphunziro. Hormone ya cortisol imachepetsa magwiridwe antchito. Munthu akafuna kugona, amamva kukwiya. Kuphatikiza apo, cortisol imachepetsa kuchuluka kwa kuwonongeka kwamafuta. Ngati mumachita masewera olimbitsa thupi mumkhalidwe uwu, simungachepetse thupi, koma onjezerani. Chidwi chidzasokonezedwa, zomwe zingayambitse kuvulala. Ndi bwino kudikira kwa nthawi ndithu mpaka maganizo atachepa, kuti athetse zinthu zodekha zomwe zimakhazikitsa maganizo anu. Ndiyeno kuyamba maphunziro.

Siyani Mumakonda