Kodi mumatani kuti mukhale olimba mu Ramadan?

Samer Farag ndi mphunzitsi waumwini komanso manejala wamkulu wa Fitness First. Samer wakhala akusala kudya kwa zaka zambiri ndipo wapeza kulinganiza bwino pakati pa kusala kudya ndi kuchita masewera olimbitsa thupi pamlingo waumwini ndi waluso.

Masewera ndi gawo lalikulu la moyo watsiku ndi tsiku kwa ambiri, ndipo kwa ena, tsiku lawo lonse limachokera ku masewera olimbitsa thupi. Kubwera kwa Ramadan, chizolowezi chatsiku ndi tsiku cha moyo wathu chimasintha kwambiri, ndipo apa ndizofunikira kwa anthu omwe amasala kudya kuti akhalebe ndi machitidwe oyenera.

Nawa maupangiri ochokera kwa Samer Farag amomwe mungakonzekerere thupi lanu kuchita masewera olimbitsa thupi komanso momwe kusala kungathandizire kumanga minofu yomwe mumafuna nthawi zonse.

M'malo mosiya kuchita masewera olimbitsa thupi pa Ramadan, Samer amazindikira kufunika kochita masewera olimbitsa thupi panthawiyi.

"Pulogalamu yanga yolimbitsa thupi imasinthiratu mu Ramadan ndipo zomwe ndimachita ndikusintha chizoloŵezi changa kuchoka ku cardio ndi masewera olimbitsa thupi kwambiri, ndipo m'malo mwake ndimaphunzitsa ndi 30% kulemera kochepa kuposa momwe ndimagwiritsa ntchito," Samer akutero.

M'malo mopewa kuchita masewera olimbitsa thupi monga momwe anthu ambiri amachitira pa Ramadan, Samer amapezerapo mwayi pa nthawiyi pochita zomwe zimadziwika kuti "kutseka".

Iye akuti, "Chifukwa cha kuchepa kwa ma calories mwezi uno, ndi nthawi yabwino kwambiri yowotcha mafuta ambiri ndikukhala olimba komanso kukhala ndi thupi labwino. Ndikutenga nthawi ino kuti ndikhale ndi vuto lalikulu pokonzekera nyengo ya gombe ndi nyanja ndipo ndikulangiza makasitomala anga kuti achepetse kuchuluka komwe amabwereza masewera olimbitsa thupi, motere adzakhala ndi thupi labwino komanso kutaya mafuta. "

Kuti zimenezi zitheke, chakudya chabwino ndi kugona n’zofunika, Samer anati: “Mukachedwetsa kuchita masewera olimbitsa thupi ndi maola awiri kapena atatu, thupi lanu limatha kunyamula zolemera chifukwa lili ndi mphamvu zambiri, koma muyenera kupeza mlingo woyenera. wa chakudya, mchere ndi zomanga thupi kuti thupi lanu lipeze bwino.

"Dzipatseni maola okwanira ogona musanagone chifukwa izi zimathandiza kuti minofu ya thupi lanu ipumule ndikusunga mavitamini ndi zakudya zowonjezera zomwe ndizofunikira kwambiri pa maphunziro anu a Ramadan." Samer amalangizanso kudya chakudya chochepa pamimba komanso kumwa madzi ambiri.

Samer anati: “Matupi athu onse anapangidwa kuti azigwira ntchito mosiyana, choncho muyenera kudziwa nthawi yomwe ili yabwino kwambiri kwa thupi lanu. Nthaŵi zina ndimachita masewera olimbitsa thupi nditadya chakudya cham’mawa ndipo nthaŵi zina ndisanadye chakudya chochepa. Ndizosangalatsa kuti malo ochitira masewera olimbitsa thupi amatsegulidwa mochedwa mu Ramadan, ena mpaka 1 koloko m'mawa, ndiye palibe chifukwa chochitira ulesi. ”

Samer akunena kuti maphunziro oyambirira a 3 kapena 4 adzakhala ovuta ndipo amalangiza anthu kuti asataye mtima chifukwa thupi lidzazoloŵera mwamsanga pulogalamu yatsopano ndipo mlingo wa mphamvu udzakwera pang'onopang'ono.

Samer adagwira ntchito ku Fitness First kwa zaka 11, panthawi yomwe adawona kuwonjezeka kwakukulu kwa malo ochitira masewera komanso chiwerengero cha anthu omwe amabwera kwa iwo pa Ramadan, ndipo ponena za izo, anati: "Ndikukumbukira m'chaka changa choyamba kuti kalabu inali pafupifupi yopanda kanthu mu Ramadan, koma chaka ndi chaka Momwe anthu amaganizira zasintha ndipo ayamba kuzindikira kufunika kwamasewera ndikusangalala nawo. "

Samer adakhala chaka chatha ku Abu Dhabi, ndipo akuti kalabuyo ndiye tsiku lililonse idadzaza ndi anthu pambuyo pa 9pm. Kwa zaka zambiri, Fitness First yakula kwambiri, ndipo makalasi ochita masewera olimbitsa thupi makamaka ayamba kutchuka.

"Makalasi ochita masewera olimbitsa thupi pagulu ndi otchuka kwambiri pa Ramadan chifukwa mutha kuchita masewera olimbitsa thupi komanso chifukwa gulu limalimbikitsana," akutero. Pambuyo pa iftar, amayi nthawi zambiri amakonda zuma, masewera olimbitsa thupi kapena masewera ovina."

Chilimwe chimalimbikitsanso TUFF, yomwe ndi imodzi mwamakalasi achinsinsi odziwika bwino chifukwa imalola anthu kuti azitha kusintha masewera olimbitsa thupi ndi zolemera kuti zigwirizane ndi msinkhu wawo.

Nazi njira zomwe zimathandizira kukhalabe olimba pa Ramadan:

Pangani zizolowezi zatsopano

Ramadan ndi mwayi wabwino wochotsa zizolowezi zoyipa motsimikizika, osati kwa masiku 30 okha. Tengani zizolowezi zatsopano m'mwezi wopatulika, ndikuzolowera thupi lanu kupewa zakudya zamafuta ndi shuga komanso kumwa madzi ambiri.

Pitirizani kupita ku kalabu

Ndikofunika kwambiri kuti thupi lanu likhale loyenera, chifukwa ngati mutasiya masewera olimbitsa thupi kwa mwezi umodzi, mudzataya thupi lanu ndikuwonjezera kulemera.

nthawi

Sankhani zomwe zimagwirizana ndi thupi lanu ndikuzisintha kuti zigwirizane ndi nthawi yanu mu Ramadan ngati pakufunika.