Ubwino wakupalasa njingazili pafupifupi zopanda malire monga njira dziko inu mukhoza posachedwapa kufufuza.Ngati mukuganiza zoyamba kupalasa njinga, ndikuziyerekeza ndi zina zomwe mungathe, ndiye kuti tabwera kuti tikuuzeni kuti kupalasa njinga ndi njira yabwino kwambiri.

1. KUPANGIRA PANJINGA KUMABWERETSA UBWENZI WA MAGANIZO

Kafukufuku wa YMCA adawonetsa kuti anthu omwe anali ndi moyo wathanzi amakhala ndi chitsime-kukhala okwera ndi 32 peresenti kuposa anthu omwe sanagwire ntchito.

Pali njira zambiri zomwe kuchita masewera olimbitsa thupi kungakulimbikitseni: pali kutulutsidwa kwa adrenalin ndi endorphins, komanso kudzidalira komwe kumabwera chifukwa chokwaniritsa zinthu zatsopano (monga kumaliza masewera olimbitsa thupi kapena kuyandikira cholinga chimenecho).

Kupalasa njingaamaphatikiza zolimbitsa thupi ndikukhala panja ndikuwona malingaliro atsopano.Mutha kukwera nokha - kukupatsani nthawi yothetsa nkhawa kapena nkhawa, kapena mutha kukwera ndi gulu lomwe limakulitsa macheza anu.

2. LIMBIKITSA ZINTHU ZOTETEZA MATENDA ANU PA BUNGWANA

Izi ndizofunikira kwambiri panthawi ya mliri wapadziko lonse wa Covid-19.

Dr. David Nieman ndi anzake a ku Appalachian State University anaphunzira akuluakulu a 1000 mpaka zaka za 85. Anapeza kuti kuchita masewera olimbitsa thupi kunali ndi phindu lalikulu pa thanzi lapamwamba la kupuma - motero kuchepetsa zochitika za chimfine.

Nieman anati: “Anthu amatha kuchepetsa masiku akudwala ndi pafupifupi 40 peresenti mwa kuchita masewera olimbitsa thupi masiku ambiri a mlungu pamene panthaŵi imodzimodziyo amalandira mapindu ena ambiri okhudza maseŵera olimbitsa thupi.”

Pulofesa Tim Noakes, wa sayansi ya masewera olimbitsa thupi ndi masewera a pa yunivesite ya Cape Town, ku South Africa, amatiuzanso kuti kuchita masewera olimbitsa thupi pang'ono kungawongolere chitetezo chathu cha mthupi mwa kuwonjezera kupanga mapuloteni ofunikira komanso kudzutsa maselo oyera aulesi.

Chifukwa kusankhanjinga?Kukwera njinga kupita kuntchito kumatha kuchepetsa nthawi yaulendo wanu, ndikukumasulani kumabasi ndi masitima apamtunda omwe ali ndi majeremusi.

Pali koma.Umboni umasonyeza kuti mutangochita masewera olimbitsa thupi kwambiri, monga nthawi yophunzitsira, chitetezo chanu cha mthupi chimachepa - koma kuchira kokwanira monga kudya ndi kugona bwino kungathandize kuti izi zitheke.

3. KUPANGIRA PANJILA KUKUTHANDIZA KUCHEPETSA KUSINTHA

Equation yosavuta, ikafika pakuchepetsa thupi, ndi 'ma calories kunja ayenera kupitilira ma calories mu'.Chifukwa chake muyenera kuwotcha ma calories ochulukirapo kuposa momwe mumadyera kuti muchepetse thupi.Kupalasa njingaamawotcha zopatsa mphamvu: pakati pa 400 ndi 1000 pa ola, kutengera mphamvu ndi kulemera kwa wokwera.

Zachidziwikire, palinso zinthu zina: kupanga kwa ma calories omwe mumadya kumakhudza kuchuluka kwa mafuta anu, monganso momwe mumagona komanso nthawi yomwe mumawotcha zopatsa mphamvu zimatengera momwe mumasangalalira. ntchito yanu yosankhidwa.

Kungoganiza kuti mumakondakukwera njinga,mudzakhala mukuwotcha zopatsa mphamvu.Ndipo ngati mudya bwino, muyenera kuchepetsa thupi.