Maitiro Ekuvandudza Ndangariro

Zvemukati

• Edza ndangariro yako
• Nyatsoteerera!
  Une masekonzi makumi matanhatu ekubata nemusoro chifananidzo pane rinotevera slide.
• Chii chekudya kunatsiridza ndangariro
• Chii chekudzivisa
• Exercises yekuvandudza ndangariro

Kuvandudza kugona kwendangariro, zvakakosha kuti urare maawa manomwe kusvika kuma9 pazuva, kuita maekisesaizi akadai semitambo yemazwi, kudzikisira uye kudya chikafu sehove, nekuti yakafuma muomega 3, izvo zvakakosha kuchengetedza huropi hune hutano uye hunoshanda.

Mamwe matipi ekuvandudza ndangariro anogona kuva

• Pakupera kwezuva, rangarira zviitiko zvakaitwa mukati mezuva rese;
• Gadzira rondedzero yekutenga, asi edza kusashandisa iyo rondedzero kana iwe uchienda kuchitoro, kuyedza kurangarira zvawakanyora;
• Chengetedza huropi hwakapihwa chikafu, uchidya kudya kwese kwemaawa matatu, kuti ugare uchishingaira uye wakagadzirira kubata nemusoro;
• Inwa zvinwiwa zvine caffeine, senge girini tii kana kofi, semuenzaniso, nekuti caffeine inochengeta huropi yakangwarira uye inoita kuti kubatwa kwemashoko kuve mumusoro;
• Idya zvekudya zvakaita semazai, nzungu, mukaka, utachiona hwegorosi, makasheji nemadomasi, sezvo zviine zvinhu muhurongwa hwazvo zvinoita kuti zvive nyore kunyora ruzivo uye kudzivirira kukanganwa;
• Shandisa irwo rusingakunde ruoko kuita zviitwa izvo ruoko rwerudyi rwunowanzo shandiswa, sekunyora, kukwesha mazino, kushambadzira kuburikidza nebhuku kana kuvhura musuwo semuenzaniso;
• Enda kubasa uye / kana kudzokera kumba mune dzimwe nzira kupfuura zvakajairwa;
• Chinja nzvimbo yezvimwe zvinhu zvinoshandiswa zvakanyanya muhupenyu hwezuva nezuva, senge guruva kana makiyi eimba, semuenzaniso.

Uye zvakare, zvakakosha kuti munhu atariswe kana vachida kubata nechimwe chinhu. Semuenzaniso, zvinonyanya kuoma kubata nemusoro kero paunenge uchityaira uye uchitaura parunhare pane kana munhu ari kuedza kubata nemusoro kero asina kuita chimwe chiitiko panguva imwe chete.

Kushungurudzika uye kuzvidya moyo zvinoitawo kuti zviome kubata nemusoro, nekuti huropi hwakabatikana nemifungo yakawanda uye unonetseka kuisa mumusoro.

Edza ndangariro yako

Tora bvunzo pazasi uye ongorora ndangariro yako uye kusimbisa mumaminetsi mashoma. Chiyero chinokurumidza uye chine mibvunzo gumi nembiri chete:

• 1
• 2
• 3
• 4
• 5
• 6
• 7
• 8
• 9
• 10
• 11
• 12
• 13

Nyatsoteerera!
Une masekonzi makumi matanhatu ekubata nemusoro chifananidzo pane rinotevera slide.

Tanga bvunzo 60 Next15Pane vanhu vashanu mumufananidzo?

• Hongu
• Aihwa

15Ichi chifananidzo chine denderedzwa rebhuruu here?

• Hongu
• Aihwa

15Imba iri mudenderedzwa yeyero here?

• Hongu
• Aihwa

15Pane michinjikwa mitatu mitsvuku?

• Hongu
• Aihwa

15Iye denderedzwa regirini kuchipatara?

• Hongu
• Aihwa

15Murume ane mudonzvo ane bhurauzi rebhuruu here?

• Hongu
• Aihwa

15 Tsvimbo yakasviba here?

• Hongu
• Aihwa

15Chipatara chine mawindo masere here?

• Hongu
• Aihwa

15 Imba yacho ine chimbini here?

• Hongu
• Aihwa

15Murume ari pawiricheya ane bhurauzi regirini here?

• Hongu
• Aihwa

15Chiremba ane maoko akayambuka here?

• Hongu
• Aihwa

15 Vano simudzira murume ane tsvimbo vatema here?

• Hongu
• Aihwa

Previous Next

Chii chekudya kunatsiridza ndangariro

Chikafu chakakoshawo pakuvandudza ndangariro, uye chikafu chakapfuma mu omega-3s, salmon, sardines uye flaxseeds, semuenzaniso, uye antioxidants aripo mumichero nemiriwo, zvinobatsira kuchengetedza huropi. Zvinoshanda.

Uye zvakare, iwe unofanirwa kudzivirira chikafu chakapfuma mushuga yakapusa, senge makeke, makuki uye chokoreti, uye sarudza kudya macarbohydrate ese, senge chingwa, pasita uye mupunga wakasviba uye / kana oats, semuenzaniso.

Kuti udzidze mimwe mienzaniso yezvikafu zvinovandudza ndangariro, tarisa vhidhiyo iyi:

Chii chekudzivisa

Kushungurudzika uye kushushikana kunokanganisa ndangariro nekuti huropi hwakatakurwa nekushushikana, zvichitadzisa kugona kuisa pfungwa uye, gare gare, kuyeuka gare gare izvo zvakaverengwa kana kunzwikwa. Naizvozvo, kushushikana uye kushushikana kunofanirwa kudzivirirwa, izvo zvinogona kuitwa nerubatsiro rwekufungisisa uye kurovedza muviri, semuenzaniso.

Pamusoro pezvo, kune mimwe mishonga inokanganisa ndangariro, uye mune dzakadai, kana munhu akasangana nematambudziko ekurangarira kana akaona kuti anokanganwa zvinhu zvakanyanya, anofanira kutaura nachiremba.

Exercises yekuvandudza ndangariro

Maekisesaizi ekuvandudza ndangariro akakosha, nekuti kana huropi husina kumutswa, hunova "husimbe", zvichideredza kugona kubata nemusoro. Zvimwe zvezviitwa izvi zvinogona kutsvagisa mazwi, sudoku kana kuisa pamwechete dambanemazwi, semuenzaniso. Dzidza zvakawanda nezve ndangariro kurovedza muviri.