Waukulu > Zolimbitsa Thupi > Sauna isanakwane kapena itatha masewera olimbitsa thupi - adalemba mafunso ndi mayankho

Sauna isanakwane kapena itatha masewera olimbitsa thupi - adalemba mafunso ndi mayankho

Kodi sauna ndiyabwino mukamaliza kulimbitsa thupi?

Kuphatikiza pa kukhala njira yopumulira kumapeto akulimbitsa thupi,ma saunakhalani ndi thanziubwino. Kuwononga nthawi muSaunaatha kukhala ndi gawo labwino paumoyo wamtima. Kafukufuku wina wasonyeza kuti kutentha kwapamwamba kumathandiza mitsempha yamagazi kukulira, zomwe zimathandiza kuti magazi aziyenda bwino komanso amachepetsa kuthamanga kwa magazi.



ng'ombe yamphongo yofiira ikuyenda mtsinje



Palibe chomwe chingafanane ndi gawo lopumulira la sauna pamalo ochitira masewera olimbitsa thupi. Pali zabwino zambiri paumoyo wanu wonse, thupi lanu, ndi malingaliro anu. Komabe, kutengera zotsatira zomwe mukuyembekezera, pakhoza kukhala nthawi yabwino kwambiri kwa inu.

Kodi muyenera kupita ku sauna musanapite kapena mukamaliza masewera olimbitsa thupi? Pali zabwino zokhala ndi sauna musanapite komanso mutatha masewera olimbitsa thupi, koma zimatengera kwambiri zomwe mukufuna kukwaniritsa. zomwe mukufuna kukwaniritsa nazo. Pre-kulimbitsa thupi, kutentha kumasula minofu yanu kuti muchite bwino.

Kenako onjezerani kupirira kwanu pamasewera. Kutengera zolinga zanu paulendo wanu wolimbitsa thupi, titha kudziwa ngati kuli bwino kupita ku sauna musanapite kapena mukamaliza masewera olimbitsa thupi. Chifukwa chachikulu chomwe anthu angaganizire kukhala m'chipinda chotentha musanachite masewera olimbitsa thupi ndichakuti chimatenthetsa minofu ndi malo.



Kutentha kochokera mchipinda kumathandizira kumasula minofu yanu komanso kumawonjezera kugunda kwa mtima wanu pokonzekera kulimbitsa thupi. Mukatenthetsa, magazi anu amayamba kupopa mwachangu. Mwanjira imeneyi, kukhala pansi pa sauna kwa mphindi zochepa musanalowe m'malo olimbitsa thupi kumatha kukhala kotentha kwambiri, makamaka kwa iwo omwe akufuna kuchita yoga, weightlifting, ndi Pilates ndinu omasuka kwambiri.

Ngati mukukonzekera magwiridwe antchito amphamvu, kugwa mungavutike kusangalala ndi zovuta. Palinso anthu ambiri omwe amagwiritsa ntchito sauna kuti apumule pambuyo pophunzira, makamaka pambuyo pakuphunzira kwambiri. Kupumula pambuyo pa masewera olimbitsa thupi mu sauna kumatha kuthandiza thupi lanu kutulutsa poizoni thukuta.

Zitha kuchititsanso kuti thupi lanu likhulupirire kuti mukuchita masewera olimbitsa thupi. Izi zitha kukuthandizani kuti mukhale olimba komanso opirira - masewera olimbitsa thupi sauna ndi njira yachilengedwe yopititsira patsogolo magwiridwe antchito, makamaka kwa othamanga omwe amachita masewera olimbitsa thupi kwambiri kapena kutentha kwambiri. Komanso, kutentha kochokera ku sauna kumathandiza magazi anu kunyamula mpweya kupita ku akatumba.



Izi zimachepetsa kupweteka kwa minofu tsiku ndi tsiku, kuti muthe kuchita masewera olimbitsa thupi sabata yonseyi. Mosasamala nthawi yomwe mumasamba sauna, malire nthawi yanu mpaka mphindi 20. Ngati mukungoyamba kumene, pitirizani gawo la mphindi 5 ndikugwira ntchito mpaka mphindi 10 milungu ingapo. Mphindi 5 mpaka 10 ndiyokwanira thukuta lisanachitike.

Pambuyo pa kulimbitsa thupi kumatha kukhala bwino kwa nthawi yayitali kumva, koma khalani ndi mphindi 20. Zovala zoyenera za Sauna Ngati mumagwiritsa ntchito sauna musanapite kuntchito, zovala zanu zolimbitsa thupi ndizoyera komanso zoyera. Komabe, musamavale nsapato za mumsewu m'nyumba.

Valani nsapato zakusamba kapena thovu ngati nsapato za sauna. Izi ziletsa phazi la wothamanga ndipo simutsatira chilichonse chosayenera. Mukasamba mutatha masewera olimbitsa thupi, ganizirani kaye konzekerani kusamba kaye.



Sinthani thaulo kapena chovala choyera cha thonje. Pewani kuvala zovala zonunkhira, thukuta zolimbitsa thupi chifukwa ndi zamwano kwa osuta-sauna ndipo zikuwonongerani khungu lanu. Ngati mukufuna kuvula zovala zanu zonse, chonde khalani anzeru ndipo muvale thaulo.

Sikuti aliyense amafuna kuwona suti yanu yakubadwa. Ngakhale kutulutsa maliseche ndichizolowezi m'miyambo ina, sikuti aliyense ndiwosangalala nayo ndipo muyenera kulingalira za sutiyo; Sikuti mudzangowonjezera mwayi wokhala ndi vuto la kuchepa kwa madzi m'thupi, komanso mugwiritsanso ntchito pulasitiki pamalo otentha kwambiri. Izi zikutanthauza kuti suti yanu ikutulutsa utsi wokhala ndi poizoni m'malo ang'onoang'ono, otsekedwa.

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Izi ndizowopsa komanso zosaganizira ena. Mwachidule, poyerekeza ngati kuli bwino kugwiritsa ntchito sauna musanapite kapena mukamaliza kulimbitsa thupi, zimatengera chifukwa chomwe mukugwiritsira ntchito. Komabe, ngati muli joe wanu wamba yemwe amapita kumalo ochitira masewera olimbitsa thupi kuti mukhale athanzi, ndibwino kuti muzigwiritsiratu ntchito.

Komabe, ngati ndinu wothamanga wopirira kapena ngati mumakhala nthawi yayitali kuthamanga kapena kupikisana ndi kutentha kwambiri, sauna pambuyo pake ndiye kubetcha kwanu kopambana. Thumbs up ngati mumakonda nkhaniyi ndipo musaiwale kulembetsa ku njira iyi ngati mukufuna kudziwitsidwa nkhani yatsopano ikayamba. Tionana m'nkhani yotsatira!

Kodi muyenera kukhala nthawi yayitali bwanji sauna musanachite masewera olimbitsa thupi?

Pulogalamu yaSaunaamathanso kusokoneza thupi lanu ndikutsitsa ma electrolyte anu, ngati mungateroSaunakusambamusanachite masewera olimbitsa thupi, onetsetsani kuti mumathiranso madzi ndi chakumwa cha masewera choyenera ndikudikirira mphindi 15kalekuyambira yanukuchita masewera olimbitsa thupichizolowezi. Kutengasauna mutatha kuchita masewera olimbitsa thupi.

Kodi sauna ndi yabwino yochepetsa thupi?

KUSaunasikungakuthandizeni kuterokuonda; imachotsa kwakanthawi madzi osinthika osinthika m'thupi. Kutentha kwambiri kumapangitsa thupi lanu kutuluka thukuta ndi thukuta kungakupangitsenikutayamadzimadzi. Mwanjira ina, titha kunena kuti mukuwonongeratu thupi lanu mwa kukhala muSauna.Julayi 14, 2019

Kodi sauna ndiyabwino kuchira kwa minofu?

KutengaSaunandikumvererachachikulupachilonda chakominofu, koma chitanima saunaThandizenikuchira kwa minofu? Kafukufuku akuti atha! Mankhwala otentha, kapena 'hyperthermia,' awonetsedwa kuti akuwonjezera kupanga 'mapuloteni otentha,' omwekonzamapuloteni owonongeka mthupi lathu ndikutiteteza ku kuwonongeka kwa okosijeni.Apr 30, 2018

DR. Rhonda Patrick pano m'nkhani yanga yomaliza komanso nkhani yomwe ili m'ndimeyi ndidakambirana za kukula kwa mahomoni ndi igf-1 ndi malonda awo okhalitsa. Kumbali imodzi ngati mkhalapakati wotsika wa kukula kwa hormone igf-1 ili ndi zabwino zambiri zomwe zimakhudzana ndiunyamata, monga kuwonjezeka kwa neurogeneis, kukula kwa maselo atsopano aubongo komanso kulimbikitsa kukonzanso minofu kumbali ina, mphutsi za mbewa ndi ntchentche zomwe Kusinthidwa kwamasamba Kukhala ndi mahomoni okula kwambiri kapena igf-1 afupikitsa nthawi yayitali pakukhalitsa kutentha kwakutentha kochokera ku sauna gwiritsani ntchito liwu lomwe nditha kutcha kuti hyperthermal condition ndikukupatsani zabwino zambiri zomwe zimakhudzana ndi igf-1 zilibe chiopsezo cha kukula kwa mahomoni okula kapena kukula kwa mahomoni okhudzana ndi kukula kwa mahomoni.

kusala kudya kwakanthawi

Lero ndikambirana momwe mungapangire kuti thupi lanu lizitha kutentha pogwiritsa ntchito zina ngati sauna mogwirizana, mwina? Ion yochita masewera olimbitsa thupi kapena osachita masewera olimbitsa thupi imatha kuyambitsa kusintha kwa thupi komwe kungakuthandizeni kuti muzitha kupirira komanso kuti mukhale ndi minofu. Ndikambirana momwe Taklamakan adathandizira komanso zotsatira zake pamachitidwe a hypothalamus ndi neuroendocrine, ndikukambirana zambiri mwazomwe zimachitika pakugwira ntchito kwa ubongo kuphatikiza neurogenesis, komanso kusinthasintha kwa kutentha kwa thupi kumathanso kuchititsa lingaliro lothamanga kwambiri. Chifukwa chake tiyeni tiyambe ndi kusintha kwa kupirira koyamba PETA kukweza kumawonjezera magazi kutuluka m'minyewa yamafupa izi zimawonjezera mafuta osungunuka ndi okosijeni ku mafupa a mafupa nthawi zambiri mukapirira kuphunzitsako mafupa anu amachiza michereyi ndipo muyenera kudalira malo ogulitsa glycogen nthawi zambiri mosagwirizana , othamanga opirira omwe amagundana ndi khoma, pomwe mawuwa amatanthauza nthawi yomwe minofu yanu yatha masitolo a glycogen am'deralo, kusintha kumachepetsa kufunika koti muzidalira masitolo a glycogen pakati pa 40 ndi 50% poyerekeza ndi kutentha kwachiwiri komwe kumapangitsa kuti magazi aziyenda bwino mpaka pamtima Izi zimatsitsa mtima wamtima ndikuchepetsa kugunda kwa mtima ndimaphunziro omwewo.

Zinthu izi zimathandiza kuti munthu azichita masewera olimbitsa thupi kwakanthawi kwakutali poyerekeza ndi kusazoloŵera kutentha Chachitatu, kutentha kwamphamvu kumawonjezera magazi kutuluka pakhungu ndikuyambitsa dongosolo lamanjenje lomvera, lomwe limalola thukuta kuchitika pamunsi kutentha thupi ndikukhazikika kwa nthawi yayitali, potero kumachepetsa kutentha kwa thupi, norepinephrine imatulutsidwanso, yomwe ndi vasodilator ndipo mwazinthu zina zimathandizira kutentha kwanyengo, komwe kumachepetsanso kutentha kwa thupi. Chifukwa chake tiyeni titengeko pang'ono kuchokera kumtedza ndi ma bolts awa kuti tikambirane za kupirira kwamtundu womwe mungayembekezere kuchokera pakukhudzidwa ndi kutentha kwa sauna pakafukufuku wa othamanga achimuna omwe adachita mphindi 30 za maphunziro kawiri pamlungu atatha kuchita izi othamanga awa kuonjezera magwiridwe antchito ndi 32% mpaka kutopa ndikumva bwino ndikuphatikizira kuwonjezeka kwa plasma m'magawo asanu ndi awiri peresenti ndikuwonjezeka kwa kuchuluka kwa maselo ofiira ndi 3.5% Njira yolipirira kuchuluka kwa plasma mwina chifukwa cha erythropoietin Kutentha kwa sauna Kugwiritsanso ntchito kumatha kukhala ndi zotsatira zabwino Kuchulukitsa kwa minofu kumakhala ndi kuwonjezeka kwa minofu Minofu hypertrophy makamaka chifukwa chakukulitsa kwa minofu yaminyewa, yomwe imadalira pakukula kwa mapuloteni.

Kuchita masewera olimbitsa thupi ndikudziwitsidwa kwa minofu ya hypertrophy chifukwa kumawonjezera kuchuluka kwa mapuloteni, koma mwatsoka kuyeneranso kulimbana ndi zovuta za kupsyinjika, komwe kumawonjezera kuwonongeka kwa mapuloteni, kotero chilichonse chomwe chingathe kuthana ndi kupsinjika kwa oxidative panthawi yochita masewera olimbitsa thupi kumabweretsa Kuwonjezeka kwa mapuloteni ndikumapangitsa kuti hypertrophy ys kuti kutentha kwanyengo kumachulukitsa minofu ya hypertrophy, choyamba kudzera m'mapuloteni otenthetsera kutentha, chachiwiri powonjezera kukula kwa mahomoni ndipo chachitatu ndikulimbikitsa kukhudzika kwa insulin, mapuloteni otentha, monga dzina limanenera. Kulowetsedwa kwamphamvu kwa mapuloteni otenthetsera kutentha ndikutentha ndi chitsanzo chabwino kwambiri cha mapuloteni otentha otentha omwe amatha kukonza mapuloteni owonongeka ndikupewa kuphatikizika kwa mapuloteni powononga zopanda pake zaulere ndikuwonjezera ma antioxidants amthupi mwathu monga glutathione kuposa kulowetsedwa kwamphamvu pakukula kwotsatira kwa kutentha kwa thupi monga B. du zolimbitsa thupi, zomwe zidatsogolera pakuwunika kwa makoswe a hyperthermia kuti alowetse mwamphamvu mapuloteni otenthetsera kutentha komanso ophatikizika ndi 30% yowonjezera kukula kwa minyewa poyerekeza ndi kuwongolera patatha masiku asanu ndi awiri akulephera.

Njira yachiwiri, kutentha kwa kutentha kumayambitsa minofu ya hypertrophy kudzera pakumuka kwa hormone yakukula Mphamvu ya anabolic ya kukula kwa hormone imadziwika, mwachitsanzo. B. kupereka kukula kwa mahomoni kwa othamanga opirira kwa milungu inayi kudapangitsa 50% kuchepa kwa protein ndi oxidation, kuwonjezeka kwa hypertrophy ya minofu, koma zomwe sizikudziwika ndikuti sauna imakhudzanso kuchuluka kwa mahomoni okula. Izi zimadalira kutentha Kutaya nthawi komanso pafupipafupi Kugwiritsa ntchito sauna, mwachitsanzo ma sauna awiri amphindi 20 patsiku ku 80 degrees Celsius, atha kubweretsa kuwonjezeka kawiri kwa mahomoni okula kuchokera koyambira, koma chomwe chingakhale chodabwitsa kwambiri ndi zomwe zimakhudza pafupipafupi kuchokera ku sauna Ukhoza kukhala ndi kuchuluka kwa mahomoni okula ndipo izi zikutsindika kusintha kwakanthawi komwe kumachitika chifukwa cha hyperthermia Lia, yomwe imapangitsa kuti thupi lanu lizitha kutentha mpaka ola limodzi patsiku, magawo a sauna pa 80 degrees Celsius masiku asanu ndi awiri motsatizana adadzetsa 16- Njira yachitatu yomwe kutentha kwa mawu kumalimbikitsa kukula kwa minofu ndikuthandizira kukhudzidwa kwa insulin, insulin ndi anabolic chifukwa amachepetsa kuphulika kwa protein n ofanana ndi mapuloteni otentha ndi mahomoni okula, ndipo thupi lonse la hyperthermia lasonyezedwa kuti lichepetsa ndikuthandizira kukana kwa insulini kukhudzidwa kwa insulin munjira yodetsa matenda ashuga. Chosangalatsanso ndichakuti kupsinjika kwa kutentha, komwe kumadziwika kuti kumakulitsa kuchuluka kwa mahomoni okukula kwa anthu, kwawonetsedwa kuti kumakulitsa kutalika kwa moyo ndi 15% ya ntchentche ndi mphutsi.

Izi ndizosiyana ndi zomwe mungayembekezere mutakhala kuti muwona nkhani yanga yomaliza pa tradeoff pakati pa magwiridwe antchito ndi moyo wautali ichi ndikuti kupsinjika kwa kutentha kumayambitsa mahomoni ndipo izi ndi zomwe zimayambitsa kuchuluka kwa majeremusi ndi mapuloteni ngati mapuloteni otentha omwe ali kudziwika kuti kumakulitsa kutalika kwa nthawi yayitali kutentha kwapakati komanso kutenthetsera kutentha kumathandizanso muubongo zabwino izi zimaphatikizanso kuchuluka kwa neurogenesis, kukula bwino ndikumbukiro, komanso kuwunika kwa Sauna komwe kumayambitsa hyperthermia kumathandizanso kwambiri pa norepinephrine ndi milingo ya prolactin ndi kafukufuku mwa anthu omwe amakhala mu sauna mpaka kutopa adakhala ndi kuwonjezeka kwa 310 peresenti m'magulu a norepinephrine ndikuwonjezeka khumi pamlingo wa prolactin. Norepinephrine imathandizira kuwunikira komanso kusamala, ndipo prolactin ndiyofunikira pamachitidwe amagetsi muubongo wanu komanso ndiyofunikanso pakukonza kuwonongeka kwa ma cell amitsempha kuphatikiza pakuwonjezera kutentha kwa norepinephrine kumawonjezeranso mphamvu yosungira norepinephrine kuti amasulidwe mtsogolo, zomwe ndizofunikira kwambiri ku matenda ngati ADHD, omwe nthawi zambiri amachiritsidwa ndi norepinephrine reuptake inhibitors ndipo amaphatikizidwa ndi kuchepa kwa norepinephrine panthawi yochita masewera olimbitsa thupi, kupsinjika kwa kutentha kumawonjezeranso neurogenesis, hyperthermia yokhudzana ndi zolimbitsa thupi kumawonjezera kufotokozera kwa neurotrophic factor BDNF kuposa izi nthawi zambiri amatero ku Extraellon -BDNF imanenedwa ngati chozizwitsa kuti ma cell amakula chifukwa imathandizira kukula kwamaselo atsopano aubongo ndikulimbikitsa kupulumuka kwa ma neuron omwe alipo kale. BDNF imawonjezeranso mapulasitiki a neural, omwe ndi ofunikira pakuphunzira, ndikukumbukira, ndikusunga chidziwitso chatsopano.

Gen-F yawonetsedwanso kuti ichepetse kupsinjika ndi nkhawa zomwe zimadza chifukwa chazovuta zomwe zidachitika m'moyo wachinyamata, ndipo ngati sizinali zokwanira, BDNF itha kutulutsidwa m'maselo anu amisempha, pomwe kukonzanso minofu ndikumakulanso Kumalimbikitsa minofu ya minofu. Zomwe ndinganene ndi Vova ndi zina zosangalatsa pokhudzana ndi momwe thupi limakhudzira kupsinjika kwa kutentha ngati mungadzifunse chomwe chikuchititsa kuti othamanga azithamanga kapena atamaliza masewera olimbitsa thupi ambiri mungaganize kuti ndichifukwa chamasulidwe a endorphins Endorphins, nawonso lotchedwa beta endorphins, ndi gawo limodzi lamankhwala ochepetsa ululu amthupi, omwe ndi machitidwe omwewo omwe amatha kugwiritsa ntchito mankhwala osokoneza bongo monga morphine amalumikizana bwino ndi omwe mwina simungadziwe za Kappa opioid system yomwe imapangitsa kuti musamve bwino. Ndizosiyana ndi endorphin.

oyendetsa maulendo aku America a ku America

Zizindikiro zomwe zimachitika chifukwa cholimbitsa thupi kwambiri, kupsinjika kwa kutentha kapena ngakhale kudya zakudya zonunkhira chifukwa chamasulidwe a dysphoric opioid dyneorphan. Ndikutulutsidwa kwa ana amasiye a Dyne komwe kumapangitsa kuti ma opioid receptors anu akhale olimbikitsidwa ndikumva bwino kwa Opioid endorphin hyperthermia kuchokera kugwiritsira ntchito sauna kumawonjezera kuchuluka kwa ana amasiye a Dyne ndipo kumawonjezera mulingo wa endorphin kuposa kungolimbitsa thupi Limbikitsani kupirira powonjezerapo zakudya m'thupi lanu Kuchulukitsa minofu ndikuchepetsa kuchepa kwa malo ogulitsira a glycogen pokonza njira zamagetsi ndikuchepetsa kugunda kwa mtima, komanso pokonza njira zamagetsi ndi kutsitsa kutentha kwa thupi. Zawonetsedwa kuti zichepetsa kuchepa kwa minofu mwa kupewa Pr. imathandizira kuwonongeka kwa ma protein ndipo potero imayambitsa kuwonjezeka kwa mapuloteni kuchokera zamkati molingana ndi njira zitatu: choyamba pochepetsa kuwonetsa kwa mapuloteni otentha, omwe amathandizidwanso ndi mayendedwe am'mimba omwe awonetsedwa kuti azikulitsa moyo wautali komanso zamoyo zochepa, kachiwiri ndi Kuchulukitsa kutulutsa kwa mahomoni a Kukula ndipo chachitatu kudzera pakusintha kwa chidwi cha insulin kudzera munthawi yozizira pogwiritsa ntchito sauna kumathandizanso paubongo kumathandizira kutulutsidwa ndi kusungidwa kwa norepinephrine, komwe ndikofunikira pakuwunika ndi chidwi, kumawonjezera prolactin yomwe imathandizira Kugwira ntchito kwaubongo kudzera mu kusungunuka komwe ndikofunikanso Kukonza maselo amitsempha yowonongeka ndikuwonjezeranso BDNF yomwe imakulitsa kukula kwa maselo atsopano aubongo omwe ndi ofunikira pakuphunzira ndikukumbukira komanso amathandizanso kuthana ndi kukhumudwa ndi nkhawa zomwe zimayambitsidwa ndimavuto oyambira Pomaliza, izo kumawonjezeranso tanthauzo la fo ana amasiye omwe amalimbikitsa thupi lanu kuti likhale ndi thanzi labwino komanso ana amasiye ndikukhulupirira kuti kutentha kwa thupi ndikofunika kuyang'anitsitsa ngati chida mu chida cha othamanga ambiri, zaudindo wawo wachikhalidwe monga kupumula monga kutentha kwa thupi kumagwira ntchito popangitsa kupsinjika pangani kulekerera kupsinjika Thupi lanu lapadera la chemistry Pano pali chinthu china kwa inu CrossFit anthu kunja uko Kupsinjika kwa kutentha kwawonetsedwa kuti kumawonjezera kutulutsa kwa heme oxygenase, komwe kumapezeka, kotchedwanso kutentha kwa protein 32 ndipo kwawonetsedwa kuti kumateteza motsutsana ndi poizoni wa rhabdomyolysis mu makoswe Ndine Dr.

Rhonda Patrick ndi ine tidzakumananso nthawi ina

kukonza mabuleki chimbale ndi mowa

Kodi simuyenera kuchita chiyani mukatha sauna?

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Kodi muyenera kukhala nthawi yayitali bwanji sauna?

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Kodi muyenera kukhala nthawi yayitali bwanji pa sauna kuti muchotsemo?

Kutalikainukhalani muSauna, mochulukirainuchiopsezo cha kuchepa kwa madzi m'thupi, motero lamulo lalikulu ndikuti nthawi yanu ikhale mphindi 15 mpaka 20. Achifinishi, omwe mawu oti 'Sauna”Amachokera, atha kukhala ndi lingaliro losavuta kuyambira pomweSaunaamatanthauza kupumula, osakoka mphindi: SiyaniSaunakamodziinundikumva kutentha kokwanira.Jan 8, 2019

Kodi kusamba kozizira bwino kumatha pambuyo pa sauna?

Khazikani mtima pansi, mupeze bwino, mutsitsimutse

KuziralapambuyotheSaunandikofunikira chifukwa mutha kugwira fayilo yakuzizirangati utuluka thukuta kwambiri.Sauna-omwe amapita amasiya nthawi yokwanira kuti azizire asanatenthedwenso. Ngati mungathe, musakhale ndishawaMolunjikapambuyotheSauna. Ndibwinokwa thupi ngati uziziziritsa mu mpweya wabwino poyamba.

Kodi maubwino a sauna mukamaliza kulimbitsa thupi ndi ati?

Ubwino wa Sauna Mutatha Kulimbitsa Thupi 1 Kupumula Minofu Gawo la sauna sikuti limangotonthoza malingaliro, limathandizanso minofu kumasuka mutatha kulimbitsa thupi kwambiri. 2 Chotsani Poizoni Kukhala pansi pamoto kwakanthawi kumabweretsa thukuta. Izi zimathandizira kuwononga lactic acid m'thupi lanu. 3 Kuchita masewera olimbitsa thupi kwakanthawi

Ndi liti pamene muyenera kuthanso kuthirira madzi musanapite kapena mutatha kulimbitsa thupi mu sauna?

Komanso dziwani zakusowa kwa madzi ndi ma electrolyte mu sauna. Ngati mukukonzekera masewera olimbitsa thupi ndi sauna, dzilimbikitseni ndi madzi ambiri kapena zakumwa zamasewera. Muyeneranso kudikirira pafupifupi mphindi khumi ndi zisanu kuchokera mutulukemo ndikuyamba kuchita masewera olimbitsa thupi.

Kodi nthawi yabwino kugwiritsa ntchito sauna ndi iti?

Ngati mukukonzekera masewera olimbitsa thupi ndi sauna, dzilimbikitseni ndi madzi ambiri kapena zakumwa zamasewera. Muyeneranso kudikirira pafupifupi mphindi khumi ndi zisanu kuchokera mutulukemo ndikuyamba kuchita masewera olimbitsa thupi. Madokotala ambiri amavomereza kuti mupindula kwambiri mukamagwiritsa ntchito sauna mukamaliza ntchito kuposa kale.

Mafunso Ena M'Gululi

Zochita zolimbitsa - kuyankha mafunso

Kodi kulimbana ndi band band kumagwiradi ntchito? Magulu olimbana ndi chida chothandizira kulimbitsa thupi osati chifukwa chakuti ndiokwera mtengo kwambiri, kosunthika komanso kosunthika, koma chifukwa chitha kuthandiza kuwongolera minofu ikuluikulu komanso minofu ing'onoing'ono yolimbitsa thupi. 19 мар. 2021 г.

Resistance band ab workout - mayankho pazovuta

Kodi magulu olimbana amathandiza abs? Mumalimbitsa abs yanu yapakatikati, yapakatikati, komanso yotsika m'mphindi 10 zokha — pogwiritsa ntchito chida chimodzi chokha. Kugwiritsa ntchito band yolimbana kumapangitsa kukhala kosavuta kulimbitsa ndi kuyimba popanda kuwonjezera mphamvu pamalumikizidwe anu. 29 янв. 2020 г.

Kumva kutopa panthawi yolimbitsa thupi - momwe mungalankhulire

Kodi ndimatani ndikatopa ndikamachita masewera olimbitsa thupi? Kutopa kochokera kumapeto kwa ntchito kumatha kukhala chinthu chochokera kuzinthu zingapo, koma nkhani yabwino ndiyakuti kulimbana ndi kutopa pambuyo pa masewera olimbitsa thupi kungakhale kosavuta. Onaninso ndandanda yanu yolimbitsa thupi. Imwani madzi musanakonzekere. Idyani mukangomaliza kugwira ntchito. 22.02.2018

Zochita zamagulu yayitali - mafunso ndi mayankho omwe atchulidwa

Kodi mumagwiritsa ntchito bwanji gulu lochita masewera olimbitsa thupi? Imani pagululo, manja mbali yanu atagwira gululo mosagwirizana komanso miyendo m'chiuno mulifupi. Ngati ndi kotheka, tsitsani m'munsi mwam'magulumu kuti muchepetse mayendedwe. Kusungabe maziko olimba, pendeketsani zigongono kuti mubweretse manja m'mapewa anu, ndi mitengo ya kanjedza ikuyang'ana mkati. 8 авг. 2020 г.

Zochita zolemera za ab - kuyankha mafunso

Kodi masewera olimbitsa thupi abwino kwambiri ndi ati? Zochita 7 zabwino kwambiri za ab11 - V-akukhala. 2 - Mwendo ukukwera. 3 - Kugwadira mitengo yamatabwa. 4 - Kupindika kwa Russia. 5 - Matabwa am'mbali okhala ndi kukweza m'chiuno. 6 - Pamwamba pa squat. 7 - Kugwada pachifuwa.

Zwift mapulani amaphunziro - momwe mungathetsere

Kodi mapulani a Zwift ali abwino? Ngakhale Zwift ndiyabwino kungodumphira wophunzitsayo komanso kuyenda momasuka kuti musangalale, ndi chida champhamvu chophunzitsira chokhala ndi kulimbitsa thupi ndi maphunzilo ambiri okuthandizani kuti mukhale olimba mtsogolo. Mukakonza dongosolo lanu la Zwift, zonse zomwe mukuyenera kuchita ndikungodumphira.20 нояб. 2020 г.