Anthu ogwiritsa ntchito zolaula omwe akuchira nthawi zambiri amapeza kuti kuchita masewera olimbitsa thupi mwamphamvu ndi njira yabwino kwambiri yowongolera malingaliro awo. Asayansi amaganiza kuti kuchita masewera olimbitsa thupi kumachepetsa chizolowezi chifukwa kuchita masewera olimbitsa thupi nthawi yayitali kumawonjezera kuchuluka kwa dopamine, ndipo kuchita masewera olimbitsa thupi nthawi yayitali kumabweretsa kuwonjezeka kwa dopamine ndi kusintha kofanana - zonse mu circuitry ya mphotho. Kafukufuku wa 2015 adapeza kuti masabata 8 ochita masewera olimbitsa thupi adakulitsa kwambiri dopamine D2 receptors pakuchira anthu omwe ali ndi vuto la meth. Zodabwitsa kwambiri. Kuchita masewera olimbitsa thupi kumalimbana ndi dopamine yochepa kwambiri yomwe imavutitsa anthu omwe akuchira mpaka ubongo wawo utayambiranso. Mwa kuchepetsa kupsinjika maganizo ndikuwonjezera neuroplasticity, kuchita masewera olimbitsa thupi kumachepetsa chilakolako. (Dinani maulalo omwe ali pansipa patsamba lino kuti mupeze nkhani ndi kafukufuku wokhudza masewera olimbitsa thupi ndi malingaliro.)
Danga limodzi, kuphatikizapo zolepheretsa thanzi, ndilo kuti ngati mutapambana kwambiri pa masewera olimbitsa thupi, mukhoza amawona otsika pambuyo pake. Ngati ndi choncho, yesetsani kuchita masewera olimbitsa thupi pang'ono.
Nayi malingaliro ochokera kwa omwe akuchira:
- Kuthamanga nthawi za 3 pa sabata kumandidabwitsa komanso kumandisunga.
- Chitani masewera olimbitsa thupi! Zopanda pake sindinganene izi mokwanira. 'Ndilibe umembala wa masewera olimbitsa thupi' SIPO chodzikhululukira. Sindinapite ku malo ochitira masewera olimbitsa thupi, konse. Monga osati m'moyo wanga. Yambani pochita ma push ambiri momwe mungathere (zilibe kanthu ngati ndi nambala yochepa). Kenako chitani chimodzimodzi kwa ma situp, ma crunches, ma plank, kukweza mwendo (zonse zinayi; kumbuyo, mbali, mbali, kutsogolo), ndi ma ben. Chabwino, mwachita zambiri momwe mungathere? Chabwino, tsopano, tengani nambala yochepetsetsa kwambiri, ndipo usiku wotsatira, chitani zolimbitsa thupi zochulukirapo. Kenako, pambuyo pake, onjezani 1 rep tsiku lililonse!
- Poyamba, sindimvetsetsa kuti ndimachita maliseche kuti ndithane ndi nkhawa. Ichi chinali chimodzi mwazinthu zomwe sindimatha kudziwa choti ndichite. Ndinali wotopa kwambiri, sindinathe kugwira ntchito, nyengo inali yotentha, kotero sindinathe kuyenda, ndinalibe aliyense woti ndingamupemphe. Zonsezi zangochitika. Tsopano, m'mikhalidwe yofananira, ndimachita zambiri monga momwe ndingathere. Ndimagwa pansi, ndimadzipatsa mphindi 4-5 kuti ndichiritse, ndikuchita zonse zomwe ndingathe kuchita. Nditachira, ndikuganiza kuti ndili ndi ma endorphin kapena china chomwe chikufutukuka ndipo nkhawa ndi kupsinjika zimatha kuzimiririka pansi pazabwino. Kuchita masewera olimbitsa thupi kumachepetsa mphamvu.
- Chabwino ola limodzi lapitalo ndinali pafupi kubwerera m'mbuyo ndinali ndi dick wanga m'manja ndipo ndinali pafupi kuyang'ana tsamba lonse la reddit, pomwe zithunzi zonse zoyipa zili. Koma mwanjira ina ndidayamba kunena kuti ayi ndikutseka ma tabu onse. Izi sizinatanthauze kupambana. Ndili ndi chinthu chomwe ndimayamba kulimbana nacho kenako ndimalimbana tsiku lonse ndikumapeto kwa tsiku lomwe ndimabwereranso. M'malo motaya nthawi yambiri pa pc ndidapita kukagwira ntchito yolimba kwambiri yomwe ndachita m'moyo wanga. Ndidasamba ozizira pambuyo pake ndipo tsopano ndili wofatsa komanso womasuka. Palibe chifukwa chopita, chifukwa palibe mavuto omwe atsala. Kusintha kwathunthu pamasewera. Chifukwa chake nthawi ina mukadzakhudzidwa, dzionongeni. Ntchito zambiri zolimba sizifuna zida zokwera mtengo. Ndangopanga ma seti atatu a 3 Burpees, 25 Pullups, 15 Pushups, 15 Burpees ndi 25m sprint, kwa aliyense amene akufuna kudziyesa yekha.
- Ndapeza kuti zolimbitsa thupi zawonjezera mphamvu zanga zamaganizidwe komanso nyonga zanga. Ndimakhala ndi nkhawa ndikamagwira ntchito nthawi zonse.
- Ndakhala ndikuyendetsa njinga ngati ntchito yatsopano ya tsiku ndi tsiku! Imeneyi ndi njira yabwino kwambiri yofikira kumalo osungira anthu, monga laibulale yamayunivesite, chifukwa nthawi yomwe ndimapita ku laibulale, mapuloteni anga akuyenda mofulumira ndipo ndikufunitsitsa kukhala ndi chikhalidwe chifukwa ndimamva bwino kuchokera ku zochitikazi!
- Sabata lina ndimakhala wovuta kwambiri moti ndimayang'ana, ndikuwombera. Zinali zoipa kwambiri ndikumasintha pakati pa maselo !! omwe ndi opusa opatsidwa zolemera (poyerekeza ndi kulemera kwa thupi) sizimawala, koma nthawi yomwe ndatsiriza, zolimbikitsa zatha.
- Lero ndi tsiku la 9. Ndikumva bwino kwambiri. Ndangopanga tae bo kulimbitsa thupi, ndipo ndikubwerabe kutsika kwa cardio. Kwakhala nthawi yayitali kuyambira pomwe sindinachite cardio iliyonse. Ndinkakonda kuzichita tsiku lililonse, koma kuyambira pomwe ndimabwera ku koleji ya aphunzitsi, sindinazolowere kuchita izi. Ndayiwala momwe zidandipangitsira zabwino. Ndipo, popeza ndakhala ndi chikumbutsochi, ndiyesa kuyambiranso mtima wanga momwe ndimakhalira. Osati tsiku lililonse, koma mwina kangapo pa sabata.
- Zinthu zazikulu zitatu zomwe ndapeza zothandiza:
- KUCHITA ndi kusangalala, kuyenda.
- Kuchita masewera olimbitsa thupi - gwiritsani ntchito mphamvu zochulukirapo mpaka mutha kuwongolera chilombocho!
- Zakudya zoyera - palibe zakudya zotupa, mapuloteni owonjezera etc.
- Chitani masewera olimbitsa thupi. Chitani zochepa kapena zambiri momwe mungathere. Tsiku lina ndinali pamphepete kotero kuti ndinayamba kuchita masewera olimbitsa thupi nthawi ya 11 PM. Sindinagone, komabe ndinayamba kuchita nawo masewera olimbitsa thupi. Nthawi ina ndimakonda kuchita masewera olimbitsa thupi. Ndimasewera nawo masewera olimbitsa thupi. Koma ndikatuluka zolaula ndimakhala wotopa kwambiri komanso wosachita chidwi kuti zolimbitsa thupi zanga ziyamwa. Changu changa ndi changu changa pantchito ndikubwerera.
- Kuchita masewera olimbitsa thupi - sindingathe kutsindika izi mokwanira. Kuchita masewera olimbitsa thupi ndikofunikira kwambiri kuti munthu athe kupitirira tsiku loyamba. Makamaka, ndinganene kuti aerobic ndiyabwino kwambiri - koma mwina ndi ine ndekha. Ngati muli ngati ine, ndikulimbikitsidwa kukumenyani m'mawa, chitani masewera olimbitsa thupi m'mawa. Ngakhale kuchuluka kwa zomwe mungachite ndikungoyenda mwachangu (mwina chifukwa cha nthawi kapena kusowa kwa masewera), chitani. Sizingathe kupweteka. Pakhala pali zolemba zingapo pano zokhudzana ndi zolimbitsa thupi zochulukirapo, koma ndinganene kuti pokhapokha mutakhala ndi mtundu wina wamtima, ichi ndi chifukwa chomveka. Zili ngati kunena kuti simukufuna kukweza zolemera chifukwa simukufuna kukhala olimba ngati Arnold kapena Randy Couture. China chimodzi: Ngati simukonda aerobic, lowani nawo timu yophunzitsira ya 10K ndikuyenda nawo m'mawa. Kukhala ndi anthu pafupi kuti akulimbikitseni kuti mupitirize kuchita izi ndi chinthu chachikulu. Ndimapereka 10/10, monga momwe zilili, simungathe kuchita popanda izo. Chidziwitso: Ndimatenga makalasi a (Gracie) Jiu-Jitsu. Ndidayamba pafupifupi mwezi umodzi wapitawo, ndikutchula Fight Club, "bulu wanga anali mtanda wa keke, koma patatha mwezi umodzi, amaujambula kuchokera m'nkhalango." Kukhala ndi chizolowezi chochita masewera olimbitsa thupi chomwe chimakhudza kupweteka ndi kupweteka monga jiu-jitsu kumatenga chikhumbo chonse chofuna kukopa mwa inu.
- Pezani nthawi yanu pa kompyuta ndikuyamba kugwira ntchito. Ndinayamba kuthawa usiku. Nditabwerera ndikusamba ndikusunga thumba. Zimandipangitsa kugona nthawi yomweyo.
- Chifunga chaubongo? Kutopa? Ganizirani kuchita gawo lolimbitsa thupi mukakhala kuti mukulephera. Zidzathetsa mavuto aliwonse. Dzulo madzulo ndinasanthula malo olimbitsira thupi m'derali. Ndidapeza sukulu iyi ya Martial Arts Self Defense pafupi ndi nyumba yanga ndipo ndidasaina. Ndinali komweko kuyambira 7 mpaka 9:30 ndikubwerera kunyumba ndili ndi thukuta. Zinali zolimbitsa thupi kwambiri! Ndiyenera kunena kuti sindinamvepo bwino, ndipo lero malingaliro a PMO atha kwathunthu. Zachidziwikire kuti sindinatuluke kunkhalango, koma tsopano ndazindikira kuti kuchita masewera olimbitsa thupi kumathandizanso kuti ndichiritse.
- Ndidagunda zodandaula zam'mbuyomu O sabata ino koma ndikuganiza kuti malingaliro anga abwereranso mwachangu chifukwa ndimakhala ndi nthawi yochita masewera olimbitsa thupi ya 1-1.5 patsiku. Ndikumva kuti kuchita masewera olimbitsa thupi sikungokusamalirani mwakuthupi, komanso kumalimbitsa gawo lina lililonse la moyo wanu. Yoga komanso kusinkhasinkha. Mukamagwiritsa ntchito mphamvu zanu ndikudzikakamiza kuti mubwerere kumapeto, mutha kumangomva testosterone ikuyenda m'magazi anu. Ndipo mukamasinkhasinkha kapena kuchita asanan ovuta mphamvu zanu zonse zimangoyang'ana pa malo amodzi, kulola kuti malingaliro anu atulutse zovuta zina. Patsani thupi lanu kunyada ndi kudzikonda ndipo mutha kudabwa ndi zotsatira zake!
- Ndinatsala pang'ono kubwerera pomwe ndimaganiza kuti ndiyese kuchita masewera olimbitsa thupi. Mwazinthu zakhala kanthawi kuchokera pomwe ndakhala ndikugwira ntchito, pafupifupi masabata atatu (sindikuwerenga masewera a mpira), mwina ichi ndi chifukwa chakuchepa kwanga kwaposachedwa. Ndidagwira ntchito yolemetsa, zambiri zokhala ndi ma crunchers ndikumva bwino kwambiri pambuyo pake. Anauzidwa kuti kuchita masewera olimbitsa thupi kumathandizadi, ndipo ndikudziwa kuti izi nzoona, koma ndakhala ndikuiwala kuchuluka kwake. Nthawi zambiri ndimapita ndi mnzake ku malo olimbitsa thupi katatu pamlungu kuti ndikweze koma masabata angapo apitawa amakhala atatopa m'mawa ndipo samadzuka nthawi. Ndikungopita ndekha mawa. Ndikuwona momwe ndimamvera bwino tsiku lomwe ndimagwira ntchito koyambirira ndipo sindimangomva bwino, ndimakhala tcheru, ndimaganizira bwino, ndikuchita zambiri. Ndimangokonda lingaliro lokhala ndi masewera olimbitsa thupi chifukwa ndilopindulitsa kwenikweni, ndi lokhudza kudzikonza.
- Ndakhala ndi masiku ena ovutika maganizo kwambiri omwe awonetsa nthawi zomaliza za 2 pozungulira masiku 35 (opanda PMO). Panopa ndimakhala wokhumudwa m'mawa. Ndinkachita masewera olimbitsa thupi Lamlungu, Lolemba ndi Lachiwiri ngakhale ndinali wosasangalala. Ndazindikira kuti izi zimathandizira bwanji kukhumudwa. Ndinkakonda kuchita masewera olimbitsa thupi nthawi yonse yozizira ndipo ndimamva bwino ngakhale ndili ndi kuzizira komanso chisanu kuno kuposa momwe takhala tikukhalira zaka.
- Ndinkafuna kugawana nawo zomwe zandithandiza kwambiri - ndimakhala wopanda thanzi kwambiri, pomwe ndidayamba chizolowezi chotchedwa M-100s, ndi kulimbitsa thupi kwa Spartacus. Awonetseni pa youtube - kwa anyamata omwe akuyesera kuti achire, ndikulimbikitsani kuti muzichita masewera olimbitsa thupi tsiku lililonse m'mawa. Imawonjezera mphamvu ndikuchotsa chikhumbo chilichonse choti musochere. M'malo mwake, masiku okhawo omwe ndasokera ndi omwe sindinachite masewera olimbitsa thupi.
- Ndimapeza kuti ndikukhala nthawi yochita masewera olimbitsa thupi kwa nthawi yaitali, koma kugwira ntchito mochepa kwambiri, ili pafupi 9 pa 10 yothana ndi zolaula. Njira imeneyi imandichitira zodabwitsa pazifukwa zingapo. Choyamba, imapha nthawi mwachangu. Chachiwiri, mukuyesetsa kukwaniritsa cholinga chabwino chokhala bwino. Chachitatu, mukamaliza, mudzatopa kwambiri ndipo mudzagona kwambiri, zomwe zimapheranso nthawi. Sindikulakalaka kuseweretsa maliseche ndikatopa kwambiri, chifukwa chake ndimagwiritsa ntchito mwayi wanga.
- Chifukwa chake ndimakhala masiku pafupifupi 60 ndipo ndidazindikira chinthu chachikulu kwambiri chomwe chinandithandiza kudzidalira, vuto langa la thukuta komanso moyo wamba. Maganizo anu "Ok akanena chiyani zomwe ndamva kale? Mvula yamvula yozizira? Kusinkhasinkha? ” Inde inde ndi inde, koma chomwe chasintha moyo wanga ndikanati atleast 3X chinali chowongolera chonde… KUGWIRA NTCHITO. Ndine 100% wogwira bwino ntchito yomwe yandipulumutsa. Kusayang'ana zolaula ndikugwira ntchito ndizomwe zidandipangitsa kukhala wodabwitsa komanso wotsimikiza. Tsopano ndine wamkulu, nthawi zonse ndakhala onenepa kwambiri, ndakhala ndikuvutitsidwa chifukwa cha izo. Ndipo ine nthawi zonse ndimakhala m'modzi mwa anyamata owoneka bwino pamalo ochitira masewera olimbitsa thupi. Koma Nofap streak yanga idandithandizira mphamvu popanga zolimbitsa thupi
- Magulu a Cortisol amakulitsa "nthawi" yochita masewera olimbitsa thupi koma amakhala ocheperako. Cortisol nthawi zonse imadzuka panthawi yakupsinjika, ndipo kulimbitsa thupi kwambiri kumakhala kopanikiza. Ponseponse chifukwa cha izi, thupi limasinthidwa kukhala cortisol ndikumatulutsa zochepa panthawi zina zovuta. Kupsinjika ndi chizolowezi kumachitika mbali zonse ziwiri za banja langa komabe sindikhala wachisoni. Ndipo ngakhale ndikuyesera za mankhwala aliwonse kunja uko m'masiku anga aku koleji, sindinayambe ndagwiritsidwapo ntchito koma M / O. Ndimakhalanso ndi nkhawa kwambiri ndipo, sindikudziwa ngati izi zikukhudzana ndi kuchita masewera olimbitsa thupi, koma sindinakhalepo ndi vuto lodzidzimutsa. Ndimati izi ndimasewera komanso zolimbitsa thupi kuyambira ndili mwana.
- Tsopano ndili pa tsiku lachiwiri, ndipo zokhumba kuti ndiyang'ane ndikugonjetsedwa zakhala zolimba lero. Koma nditapita ndikakweza zolemera kwa ola limodzi ndikuthamanga pang'ono, ndinabweranso kunyumba ndipo zolimbikazo zapita.
- Ndangoyamba ndondomeko yochita masewera olimbitsa thupi a BWE ya 10. Kunena zoona, maganizo anga sanali abwino kwambiri mmawa uno. Zinali zovuta kutuluka pabedi. Ndinachita masewera olimbitsa thupi lero lino. Pambuyo kusamba kunali kale nthawi yamadzulo, koma maganizo anga atembenuza digiri ya 180, pamene ndinatsiriza. Anagwira madzulo ndi madzulo ali ndi mphamvu zatsopano, ndipo sanathenso kutembenuza makompyuta ndi intaneti. Zofunikira: pamaso panga, ndikofunikira kuti muzisamala za mphamvu zanu za uzimu ndi zamaganizo komanso pazomwe mumagwiritsa ntchito. Kutchula wanga wabwino wakale Matt Furey: "Ngati utsogoleri wa thanzi ndi wamkulu, ndiye nyamuka pa bulu wanu ndikuphunzitsapo pang'ono tsiku lililonse. Ngakhale mutakhala ndi nthawi yokwanira yopuma, ndikupuma kwambiri, zomwe zimapitilira kupitirira patsogolo pa boob tube ndikudabwa chifukwa chake mulibe mphamvu. "Ndikuvomereza 100%.
- Kupita kunja kwa maulendo kumathandiza. Ingotenga mpweya wabwino.
- Kuchita masewera olimbitsa thupi kuli bwino kuposa kulibe, koma pazaka zingapo zapitazi, zomwe zandigwira bwino ndimaphunziro olimbitsa thupi komanso kulemera. Nthawi zonse ndimakhala munthu wowonda (ectomorph) wokhala ndi kagayidwe kabwino, ndipo kunenepa sikunali kophweka. Chofunika kwambiri pakuphunzitsa anyamata kulemera ndikuti zimatipangitsa kumva kuti ndife omasuka mthupi lathu. Mwanjira ina izi zimatanthauzira kuzunza pang'ono munjira yoledzera. Maphunziro a kunenepa ndiabwino kwa anyamata omwe amafunikira kulumikizana ndi matupi awo. Mwachidziwitso, mutatha kuchita ndikumva kusiyana kwake, zimangomveka bwino. Ndikumvanso kukula kwa testosterone, komwe kumawoneka ngati kumakhudza moyo wanga wonse komanso thanzi langa. Za ine, kuphunzitsa zolimbitsa thupi ndikutanthauza kukhala ndi thupi komanso umuna wako. Ndikayang'ana m'mbuyomu, nthawi yomwe ndakhala ndikulimbikira masewera, ndimamva bwino kwambiri. Onetsani mapindu ake. Chitani izi kwa miyezi ingapo, kenako nkutenga kwa milungu ingapo ndikuwona kusiyana kwake.
- Yankho langa ku vuto lakukhala ndi nkhawa komanso kukhumudwa ndikuchita masewera olimbitsa thupi kupitirira "kuchuluka kwa mtima wanga". Pambuyo pazoyesera zaka, zikuwoneka kuti zikuyenda bwino kwambiri. Nditha kusangalala kuyenda ndi maola ambiri, bola ndikasunga kugunda kwa mtima - chifukwa chake kuthamanga - pamunsi.
- Zomwe ndimayambiranso masiku ano ndi masiku 30, ndipo sabata lachinayi mphamvu yanga inali padenga. Mphamvu ndi mphamvu zambiri. Muyenera kuyamba kuchita masewera olimbitsa thupi kwambiri. Idzatulutsa ma endorphins omwe amagwira ntchito ngati opha ululu. Zimakupangitsani kumva bwino, zomwe ndizofunikira kwambiri pakayambitsanso. Kuchita masewera olimbitsa thupi kumakupatsani mwayi wogwiritsa ntchito mphamvu zanu pa thanzi lanu komanso kuti mudziteteze kuti musabwererenso chifukwa chakuchulukirapo kwa mphamvu mthupi lanu. O eya, ndipo momwe mungakhalire olimba mumakhala olimba mtima ndikukhala owoneka bwino.
- Ndikunena moona mtima kuti ndimadalira akazi kuti azichita masewera olimbitsa thupi. Ubwino wake uli paliponse, koma ndazindikira kuti anzanga ambiri omwe ali osokoneza bongo pano ali osatetezeka kwambiri, pomwe sindinamve choncho kuyambira kalasi ya 8th (ndisanayambe kugwira ntchito). Sindine womanga thupi kapena chilichonse koma ndine wotsimikiza ndi mawonekedwe anga, ndipo sindinabadwe wokongola kapena chilichonse. Ndikuganiza zomwe zimachita ku dongosolo lanu la dopamine ndizabwino kwambiri.