Kodi nthawi zina mumamva kutopa kwambiri, chisoni, kapena kupsinjika maganizo? Kodi nthawi zina mumakhala ndi nthawi zomwe mumangofuna kugona pabedi, osafuna chilichonse? Kodi mumadziwa kuti kuchita masewera olimbitsa thupi ndi mankhwala abwino kwambiri achilengedwe a mtundu uwu wa nkhawa, kapena kuvutika maganizo monga momwe tonse timadziwira? Ichi ndi chinthu champhamvu kwambiri. Tiyeni tikambirane za izi lero, m'njira yosavuta yomwe mungamvetse.
Kodi kuchita masewera olimbitsa thupi ndi mankhwala ochizira kuvutika maganizo?
Inde, yankho lalifupi la funso limenelo ndi "inde". Koma pali kufotokozera pang'ono. Kuvutika maganizo kungabwere m'njira zosiyanasiyana. Anthu ena ali ndi kuvutika maganizo pang'ono. Ena ali ndi kuvutika maganizo pang'ono. Ena akhoza kukhala ndi kuvutika maganizo kwakukulu.
Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi ndi njira yothandiza kwambiri yochiritsira kuvutika maganizo pang'ono mpaka pang'ono . Tikamachita masewera olimbitsa thupi, ubongo wathu umatulutsa mahomoni omwe amatithandiza kukhala osangalala. Zimathandizanso kulimbitsa kudzidalira kwathu. Tangoganizirani kupita kukayenda panja pamalo okongola. Vitamini D yomwe mumapeza kuchokera ku dzuwa ndi michere yofunika kwambiri yomwe imathandiza kupewa kuvutika maganizo.
Nthawi zina, kungokhala wochita masewera olimbitsa thupi pang'ono kumakwanira kukuthandizani kupumula. Koma nthawi zina, makamaka ngati kuvutika maganizo kwanu kuli kwakukulu, komwe madokotala amatcha kuvutika maganizo kapena matenda aakulu ovutika maganizo (MDD) , mungafunike kuphatikiza masewera olimbitsa thupi ndi mankhwala ndi chithandizo chomwe dokotala wanu wakupatsani .
Chofunika ndichakuti, kuchita masewera olimbitsa thupi si njira yothandiza kwambiri pothana ndi kuvutika maganizo. Koma ndi chida champhamvu chomwe mungathe kuchilamulira ndipo chingakupatseni mphamvu zambiri pa thanzi lanu la maganizo.
Kodi ubwino waukulu wa masewera olimbitsa thupi ndi wotani?
Pali njira zingapo zomwe kuchita masewera olimbitsa thupi kungathandizire kuvutika maganizo. Tiyeni tiwone zomwe zili. Kuti izi zikhale zosavuta kumvetsetsa, ndapanga tebulo ngati ili.
| Phindu | Mwachidule... |
|---|---|
| Kupanga mahomoni achimwemwe | Mukachita masewera olimbitsa thupi, ubongo wanu umatulutsa mahomoni otchedwa endorphins . Awa amatchedwa 'mahomoni achimwemwe.' Izi zimachepetsa ululu m'thupi lanu, zimatsitsimula maganizo anu, komanso zimakweza maganizo anu. |
| Kudzidalira kwambiri | Vuto lalikulu lomwe limabwera chifukwa cha kuvutika maganizo ndi kusadzidalira. Mukachita masewera olimbitsa thupi ndikukhala ndi thanzi labwino, mukakhala olimba, mumadzimva bwino, mumakhala ndi chidaliro chachikulu. Mumamva bwino kwambiri, ngati kuti, "Ndinachita izi." |
| Kugona bwino usiku | Kugona bwino n'kofunika kwambiri pa thanzi la maganizo. Kusagona mokwanira kungapangitse zizindikiro za kuvutika maganizo kukhala zovuta kwambiri. Kuchita masewera olimbitsa thupi kungakuthandizeni kugona mofulumira komanso kukulitsa ubwino wa tulo tanu. |
| Kukhala ndi moyo wathanzi | Zinthu monga zakudya zokonzedwa, kumwa mowa mopitirira muyeso, ndi kusuta fodya zingapangitse kuti kuvutika maganizo kuipireipire. Mukayamba chizolowezi chabwino monga kuchita masewera olimbitsa thupi, mudzadzipezanso kuti mukusintha makhalidwe ena oipa. Mwachitsanzo, kudya bwino ndi kusiya kusuta. |
Kodi ndi masewera olimbitsa thupi ati abwino kwambiri ochizira kuvutika maganizo?
Nkhani yabwino kwambiri apa ndi yakuti masewera olimbitsa thupi amtundu uliwonse angathandize ndi kuvutika maganizo . Simuyenera kupita ku malo akuluakulu ochitira masewera olimbitsa thupi. Chilichonse chomwe mukufuna, chilichonse chomwe mungachite, chili bwino.
Nazi zitsanzo zina:
- Kukwera njinga
- Kuvina (ngakhale m'chipinda chopanda munthu!)
- Kugwira ntchito m'munda (kubzala maluwa, kupalira udzu)
- Kuthamanga kapena kuthamanga
- Kusewera masewera ngati tenisi
- Kusambira
- Ntchito zapakhomo (kusesa, kutsuka)
- Yoga
- Kuyenda bwino
Chithandizo cha anthu ndi chofunikira kwambiri kwa munthu amene ali ndi vuto la kuvutika maganizo. Chifukwa chake, ndi bwino kulowa nawo kalasi yamagulu yochita masewera olimbitsa thupi. Kapena, kuchita masewera olimbitsa thupi ndi mnzanu wapamtima kapena mnzanu. Mwanjira imeneyi, mudzapeza ubwino wochita masewera olimbitsa thupi komanso mtendere wamumtima wolandira chithandizo kuchokera kwa ena.
Chabwino, tsopano tiyamba bwanji izi?
Mwina muli ndi mafunso ambiri okhudza kuyambitsa izi. Tiyeni tiwone mayankho ake.
Kodi mukufunadi kufunsa dokotala?
Anthu ambiri athanzi ali bwino kuyamba pulogalamu yochita masewera olimbitsa thupi popanda kufunsa dokotala. Komabe, ngati simunachite masewera olimbitsa thupi kwa nthawi yayitali, muli ndi zaka zoposa 50, kapena muli ndi matenda osatha monga matenda a shuga kapena matenda a mtima, muyenera kufunsa dokotala wanu musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi.
Ndi masewera olimbitsa thupi otani omwe ndiyenera kuchita?
Kuchita masewera olimbitsa thupi abwino kwambiri ndi chinthu chomwe mumakonda ndipo mukufuna kupitiriza kuchita. Kodi mumakonda kuvina? Kulima dimba? Kunyamula zolemera? Kuyenda pansi? Kenako yambani ndi zimenezo. Kenako mutha kuyesa zinthu zatsopano.
Ndiyenera kuchita izi kwa nthawi yayitali bwanji komanso kangati?
Yesani kuchita masewera olimbitsa thupi kwa mphindi 20-30 osachepera masiku atatu pa sabata . Kafukufuku akusonyeza kuti masiku anayi kapena asanu pa sabata ndi abwino kwambiri. Koma ngati mukuyamba kumene, yambani pang'onopang'ono. Yambani ndi mphindi 20 patsiku ndipo pang'onopang'ono onjezerani nthawi pamene mukuzolowera.
Bwanji ngati mukumva kupweteka pamene mukuchita masewera olimbitsa thupi?
Musanyalanyaze ululu. Kuchita masewera olimbitsa thupi panthawi ya ululu kungawononge mafupa ndi minofu yanu.
Ngati mukumvabe kupweteka pambuyo pa maola angapo ochita masewera olimbitsa thupi, mwina mwadzilimbitsa kwambiri. Chepetsani pang'ono tsiku lotsatira. Ngati ululu ukupitirira, ndi waukulu, kapena ngati mukuganiza kuti mwina muli ndi kuvulala, pitani kwa dokotala nthawi yomweyo.
Malangizo ena okuthandizani kuyamba kuchita masewera olimbitsa thupi
Mukayamba, pangani dongosolo losavuta kutsatira ndikutsatira. Mukazolowera, mutha kusintha momwe mukufunira.
- Sankhani chinthu chomwe mumakonda ndipo chisangalatseni. Kuchita masewera olimbitsa thupi sikuyenera kukhala ntchito yovuta.
- Phatikizani nthawi yochita masewera olimbitsa thupi mu ndondomeko yanu ya tsiku ndi tsiku. Ngati pakufunika, ikani chikumbutso pa kalendala kapena foni yanu.
- Ngati mwatopa ndi chinthu chomwecho, yesani china chake chosiyana. Kusiyanasiyana kumawonjezera kukoma ku moyo.
- Musagwiritse ntchito ndalama zambiri. Palibe chifukwa chogulira zida zodula kapena umembala wa makalabu azaumoyo ngati simukuzigwiritsa ntchito nthawi zonse.
- Chofunika kwambiri: Musataye mtima! Pitirizani. Musanadziwe, kuchita masewera olimbitsa thupi posachedwa kudzakhala gawo la moyo wanu. Kudzakupatsani mphamvu zazikulu zochepetsera kuvutika maganizo kwanu.
Uthenga Wopita Nawo Kunyumba
- Kuvutika maganizo ndi matenda enieni. Kuchita masewera olimbitsa thupi ndi chida champhamvu kwambiri chomwe chingathandize kuthetsa vutoli. Ndikothandiza makamaka pa kuvutika maganizo pang'ono mpaka pang'ono.
- 'Mahomoni achimwemwe' (ma endorphins) omwe ubongo umatulutsa mukamachita masewera olimbitsa thupi, kudzidalira kwambiri, komanso kugona bwino komwe mumapeza kumathandiza kuti mukhale ndi maganizo abwino.
- Sankhani ntchito yomwe mumakonda kwambiri ndipo yambani. Mphindi 20-30, masiku atatu pa sabata, ndi chiyambi chabwino.
- Ngati muli ndi matenda ena osatha, ndinu okalamba, kapena muli ndi mavuto ena azaumoyo, onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi.
- Ngati vuto lanu la kuvutika maganizo ndi lalikulu kapena ngati zinthuzi sizikuthandizani, ndikofunikira kufunafuna upangiri wa dokotala. Kuchita masewera olimbitsa thupi ndi chithandizo, osati cholowa m'malo mwa chithandizo chamankhwala.
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