Kuchita masewera olimbitsa thupi pa masewera olimbitsa thupi sikuwoneka wokongola, ndiye sankhani nokha njira yabwino yochepetsera - kuyenda ndi mitengo yamtambo kapena monga tsopano ikutchedwa Scandinavia. Chinthu chimodzi chofunika kwambiri ndi chakuti ntchitoyi ikuchitika panja. Anthu akhoza kuchita nawo mbali imeneyi m'mibadwo yosiyanasiyana.
Nchiyani chimapereka Scandinavia kuyenda ndi ndodo?
Kuwonjezera pamenepo, kuyenda mumlengalenga kumabweretsa chisangalalo, malangizo awa mu masewerawa ali ndi ubwino wambiri. Kugwira ntchito nthawi zonse kumathandiza kuthana ndi kulemera kwakukulu, ndipo thupi lidzawoneka ngati likuwoneka. Kupanikizika kwa magazi kumakhala kozolowereka, ndipo ntchito ya kupuma imathandizanso. Ma Scandinavia akuyenda ndi timitengo tomwe timagwiritsa ntchito kulemera kwake, amatha kulimbitsa chitetezo ndikuchotsa kugona . Ndiyeneranso kukumbukira zotsatira zabwino pa mlingo wa kolesterolo m'magazi komanso pa ntchito ya manjenje.
Kodi mungayende bwanji ndi ndodo za Nordic kuyenda?
Poyamba kuyendetsa thupi, muyenera kuchita kawirikawiri ndikukhala ndi maphunziro osachepera anayi pa sabata. Nthawi yake sikulibe kanthu. Pali mtundu wina wa ntchito kuti mukwaniritse zotsatira zabwino:
- Mphindi 5 min. - kutsetsereka ndi kusinthasintha kwa mbali iliyonse ya thupi;
- gawo lalikulu 30-60 min. - Kuyenda mofulumira, kotero kuti kuthamanga kwa mtima ndi 60% ya max;
- Mphindi 5 min. - kuyenda mofulumira.
Muyenera kuyenda mwachibadwa monga momwe mungathere, popanda kugwada ndi kuika phazi lanu chidendene, ndiyeno, kutumiza kulemera kwa phazi lonse. Thupi likuyenda pang'onopang'ono. Nkhuni ziyenera kukonzedwanso ku chiyero cha kusuntha miyendo, ndi kuziika pafupi ndi thupi momwe zingathere.
Kuyenda timitengo ta kuchepa kwa thupi kungakhale katswiri, omwe angapezeke mu shopu la masewera, koma mitengo yamtambo ndi yabwino, koma sayenera kukwera.