Munthu akamavutika ndi khansa ya m'mawere akauzidwa kuti ' achite masewera olimbitsa thupi ', zimakhala zovuta kuganiza za izi. Chifukwa cha kutopa konse kwakuthupi komanso kupsinjika maganizo, kuchita masewera olimbitsa thupi sikungakhale m'maganizo mwake. Koma, mukudziwa, kuchita masewera olimbitsa thupi ndi bwenzi lanu lapamtima panthawi yovutayi. Kungakupatseni mphamvu zomwe simungaganizire.
'Piritsi lamatsenga' la masewera olimbitsa thupi
Tangoganizirani kuti panali piritsi lomwe lingachiritse maganizo ndi thupi lanu, kuchepetsa zotsatirapo zoyipa za chithandizo cha khansa, kuchepetsa chiopsezo chobwereranso kwa khansa, ndikukuthandizani kukhala ndi moyo wautali komanso wosangalala. Kodi mungamwe? Kuchita masewera olimbitsa thupi ndi mtundu wa 'piritsi lamatsenga'.
Ubwino wochita masewera olimbitsa thupi pamene muli ndi khansa ya m'mawere ndi waukulu kwambiri kuposa momwe mungaganizire. Tiyeni tiwone zomwe zili.
| Ubwino wa kuchita masewera olimbitsa thupi | Mwachidule... |
|---|---|
| Kulumikizananso ndi thupi | Ndi khansa, mungamve ngati mlendo m'thupi lanu. Mukachita masewera olimbitsa thupi, mutha kuyambiranso kulamulira thupi lanu ndikuyamba kumva kukhala wamphamvu. |
| Kuchepetsa chiopsezo cha kubwereranso kwa khansa | Kuchita masewera olimbitsa thupi tsiku lililonse kumachepetsa chiopsezo chobwereranso kwa khansa ya m'mawere. Sikuti zokhazo, komanso kumachepetsa chiopsezo cha khansa zina, monga khansa ya m'matumbo ndi m'mapapo. |
| Kusunga kulemera kwabwino | Kunenepa kwambiri kumawonjezera chiopsezo cha khansa. Kuchita masewera olimbitsa thupi kungathandize kulimbitsa minofu ndikukhala ndi kulemera kwabwino. |
| Mphamvu ndi mphamvu zowonjezera | Chimodzi mwa zinthu zazikulu zomwe mungakumane nazo mukalandira chithandizo cha khansa ndi kutopa kwambiri. Chodabwitsa n'chakuti mukamachita masewera olimbitsa thupi ndikugwiritsa ntchito mphamvu pang'ono, thupi lanu limapeza mphamvu zambiri. Kutopa kumeneku kumachepa ndi pafupifupi 50% mwa anthu ochita masewera olimbitsa thupi. |
| Kukhala mankhwala achilengedwe oletsa kuvutika maganizo | Mukachita masewera olimbitsa thupi, ubongo wanu umapanga mankhwala otchedwa serotonin ndi endorphins, omwe amadziwika kuti mahomoni achimwemwe. Izi zimasintha momwe mumamvera komanso zimakupangitsani kukhala omasuka. |
| Kugwira ntchito kwa mafupa ndi minofu | Maopaleshoni ena ndi chithandizo cha radiation zingayambitse ululu ndi kuuma kwa mkono ndi phewa lanu. Kuchita masewera olimbitsa thupi otambasula ndi kusuntha manja anu mukuyenda kungathandize kuchepetsa kuuma kumeneko ndikulimbitsa madera amenewo. |
Iyi ikhoza kukhala nthawi yovuta kwambiri yomwe mungakumane nayo m'moyo wanu. Choncho khalani okoma mtima kwa inu nokha. Chitani zomwe mungathe lero. Chofunika ndikuchita zomwe zimakusangalatsani, nthawi iliyonse yomwe mungathe, m'njira yomwe mungathe.
Kumbukirani zinthu izi musanayambe kuchita masewera olimbitsa thupi.
Kawirikawiri, ndi bwino kuchita masewera olimbitsa thupi musanayambe chithandizo cha khansa, panthawi yochita, komanso mutatha. Komabe, muyenera kulankhula ndi dokotala wanu musanayambe chilichonse.
Iye adzakuuzani masewera olimbitsa thupi omwe ali abwino kwa inu kutengera zaka zanu, gawo lanu la khansa, thanzi lanu, komanso njira zina zochiritsira. Zochita zina zingakhale zoyenera kwa inu kuposa zina.
Palinso akatswiri a zamaganizo ndi akatswiri a zamaganizo omwe amagwira ntchito zachipatala omwe ndi akatswiri a khansa ya m'mawere . Mutha kupempha dokotala wanu kuti akutumizireni ku imodzi mwa izi.
Chofunika kwambiri kuposa zonse
Mvetserani thupi lanu. Inu nokha ndiye mukudziwa momwe mukumvera. Masiku ena mudzakhala bwino kuchita masewera olimbitsa thupi. Masiku ena simungafune kuganizira za izi. Zonsezi ndi zachibadwa, ndipo palibe cholakwika ndi zimenezo.
Chabwino, tsopano tiyamba bwanji?
Kaya ndinu woyamba kapena wodziwa bwino masewera olimbitsa thupi, yambani pang'ono poyambira chithandizo cha khansa. Ndi bwino kuwonjezera masewera olimbitsa thupi pang'onopang'ono m'malo mochita zinthu zambiri nthawi imodzi ndikuwononga thupi lanu.
Cholinga chake ndikuchita masewera olimbitsa thupi kwa mphindi 30 masiku 5 pa sabata. Mwachitsanzo, kuyenda mwachangu. Koma ngati mwatopa, musachite zambiri. Palibe vuto kuchita katatu patsiku kwa mphindi 10. Chofunika ndikupitiriza kuchita ( kusasinthasintha ).
Ngati n'kotheka, konzani masewera olimbitsa thupi anu kuti mukwaniritse mbali zonse zitatu izi:
- Kutambasula: Izi zimathandiza kutenthetsa thupi lanu musanayambe kuchita masewera olimbitsa thupi komanso kuziziritsa mukamaliza kuchita masewera olimbitsa thupi. Zingathandizenso kupewa kuvulala. Mukatambasula thupi musanayambe kuchita masewera olimbitsa thupi, musakhale pamalo amodzi, koma yendani mozungulira. Gwirani kutambasula thupi komwe kumafuna kukhala pamalo amodzi kuti mupitirize kuchita masewera olimbitsa thupi. Musatambasule thupi lanu mpaka kufika poti lipweteka.
- Kuyenda mozungulira thupi: Izi zimawonjezera kugunda kwa mtima wanu. Izi zikuphatikizapo kuyenda mwachangu, kuthamanga, kusambira, ndi kukwera njinga.
- Ntchito ya mphamvu: Izi zikuphatikizapo kunyamula zolemera, kugwiritsa ntchito mipiringidzo yolimbana ndi kutopa, kapena kuchita masewera olimbitsa thupi.
Kuyenda kulikonse ndi kwabwino. Kugwira ntchito m'munda kapena kuyeretsa nyumba kumagweranso m'gulu la masewera olimbitsa thupi. Masewera olimbitsa thupi osakhudza kwambiri thupi monga yoga ndi Tai Chi nawonso ndi abwino. Mukamayenda kwambiri tsiku lonse, zimakhala bwino kwa inu.
Ngati mukufuna chilimbikitso , gwirizanani ndi mnzanu, pitani panja kukayenda, kapena gwiritsani ntchito pulogalamu pafoni yanu. Pezani njira yomwe ingakuthandizeni kwambiri.
Uthenga Wopita Nawo Kunyumba
- Kuchita masewera olimbitsa thupi panthawi ya chithandizo cha khansa ya m'mawere kuli ndi ubwino wambiri wakuthupi ndi wamaganizo.
- Ndikofunikira kulankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi.
- Yambani pang'onopang'ono ndipo pang'onopang'ono onjezerani kuchuluka ndi nthawi yochita masewera olimbitsa thupi. Musayese kuchita zambiri nthawi imodzi.
- Mvetserani thupi lanu. Pumulani masiku omwe mukumva kutopa. Dzichitireni chifundo.
- Ngakhale zinthu zosavuta monga kuyenda kapena kulima dimba zimathandiza kwambiri. Chofunika kwambiri ndi kusamuka.
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