Ngati ndinu munthu amene amachita masewera olimbitsa thupi nthawi zonse, mukadwala chimfine, zimamveka ngati tsiku lanu lonse ndi dongosolo lanu lonse lawonongeka, sichoncho? Kumbali imodzi, mumamva ngati mwatopa kwambiri. Kumbali ina, mumamva chisoni kuti masewera olimbitsa thupi omwe mwakhala mukuchita kwa masiku ambiri atsala pang'ono kutha. Choncho anthu ena amaganiza kuti, "Ngati nditachita masewera olimbitsa thupi pang'ono ndi kutuluka thukuta, matendawo adzachira msanga." Ena amaopa kuti, "Kodi kuchita masewera olimbitsa thupi kudzawonjezera matendawa?" Kodi zoona zake n'zotani m'nkhaniyi? Lero, tikambirana za ubale pakati pa chimfine ndi masewera olimbitsa thupi.
Kodi kuchita masewera olimbitsa thupi kungateteze chimfine?
Mwachidule, inde! Kuchita masewera olimbitsa thupi nthawi zonse komanso pang'ono ndiyo njira yabwino kwambiri yodzitetezera ku matenda ang'onoang'ono monga chimfine. Izi sizikutanthauza kuti muyenera "kuthamanga marathon." Kuchita masewera olimbitsa thupi pang'ono ndiye chinsinsi.
Taganizirani izi motere: chitetezo chathu chamthupi chili ngati gulu lankhondo lomwe limateteza dziko. Limalimbana ndi adani akunja monga mavairasi ndi mabakiteriya ndipo limatiteteza kuti tisadwale. Tikamachita masewera olimbitsa thupi nthawi zonse , thanzi lathu lonse limakula. Izi zimapangitsa chitetezo chathu chamthupi, chitetezo chamthupi, kukhala champhamvu.
Kafukufuku wasonyeza kuti zinthu zosavuta monga kuyenda mofulumira kwa mphindi 20-30 tsiku lililonse, kupita ku masewera olimbitsa thupi tsiku lililonse, kapena kukwera njinga ndi ana masiku angapo pa sabata zingachepetse chiwerengero cha chimfine chomwe mumadwala chaka chilichonse ndi theka .
Kodi zimenezo zimachitika bwanji?
Tikamachita masewera olimbitsa thupi, kuyenda kwa maselo oyera m'magazi, mtundu wa selo lolimbana ndi matenda m'thupi lathu, kumawonjezeka. Maselo amenewa ndi omwe amalimbana mwachindunji ndi matenda. Kafukufuku wina adapeza kuti anthu azaka 65 omwe amachita masewera olimbitsa thupi nthawi zonse anali ndi chiwerengero chofanana cha maselo a T , mtundu wa selo loteteza thupi, monga anthu azaka za m'ma 30. Izi zikutanthauza kuti kuchita masewera olimbitsa thupi kumathandiza kuti chitetezo chathu cha mthupi chikhale "chaching'ono."
Kodi ndi bwino kuchita masewera olimbitsa thupi mukakhala ndi chimfine?
Funso lalikulu lomwe anthu ambiri amafunsa ndi ili. Yankho labwino kwambiri ndilakuti kuchita masewera olimbitsa thupi nthawi zambiri kumakhala kotetezeka bola ngati mukumvera thupi lanu . Koma pali zinthu zingapo zomwe tiyenera kudziwa.
Kawirikawiri, ngati muli ndi zizindikiro za "pamwamba pa khosi" zokha (monga mphuno yotuluka madzi, kuyetsemula, kuyabwa pang'ono pakhosi), palibe cholakwika ndi kuchita masewera olimbitsa thupi pang'ono. Koma ngati muli ndi zizindikiro za "pansi pa khosi" (monga kulimba pachifuwa, chifuwa, kupweteka kwa thupi, malungo), ndi bwino kupuma.
Tiyeni tifotokoze bwino izi ndi tebulo ili m'munsimu.
| Mtundu wa chizindikiro | Kodi n'zotheka kuchita masewera olimbitsa thupi? |
|---|---|
| "Pamwamba pa khosi" - Mphuno yotuluka madzi - Kutsekeka kwa mphuno - Kupweteka pang'ono pakhosi - Kuthimula | Inde, koma pang'ono. Chepetsani mphamvu ndi nthawi ya masewera olimbitsa thupi omwe mumachita nthawi zonse. Mwachitsanzo, yendani pang'onopang'ono m'malo mothamanga. Ngati mukukweza zolemera, gwiritsani ntchito zolemera zopepuka. |
| Makhalidwe a "pansi pa khosi" - Kulimba pachifuwa, kulimba - Chifuwa chachikulu - Kupweteka kwa thupi, kupweteka kwa minofu - Malungo - Kutopa kwambiri | Ayi, ndithudi pumulani. Kuchita masewera olimbitsa thupi pamene muli ndi zizindikirozi kungathe kugwira ntchito mopitirira muyeso m'thupi lanu, kuchedwetsa kuchira, komanso kungayambitse matenda aakulu kwambiri. |
Tikhalenso odziwa bwino za zinthu zoopsa.
1. Mankhwala a chimfine ndi masewera olimbitsa thupi: Mankhwala ena ochepetsa kutsekeka kwa mtima omwe mumamwa chifukwa cha chimfine amawonjezera kugunda kwa mtima wanu pang'ono. Ngati muchita masewera olimbitsa thupi nthawi yomweyo, mtima wanu ukhoza kukhala ndi vuto lalikulu. Izi zingayambitse kupuma movutikira.
2. Mphumu: Ngati muli ndi mphumu, onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi mukadwala chimfine. Kuchita masewera olimbitsa thupi panthawiyi kungapangitse kuti munthu ayambe kukokera komanso kupuma movutikira, zomwe zimapangitsa kuti kupuma kukhale kovuta kwambiri.
3. Malungo: Ngati muli ndi malungo pamodzi ndi chimfine, musaganizepo zochita masewera olimbitsa thupi. Malungo ndi chizindikiro chakuti thupi lanu likulimbana ndi matenda. Kuchita masewera olimbitsa thupi panthawiyi kumangochedwetsa kuchira kwanu. Ndi bwino kudikira masiku awiri kapena atatu kuti malungo anu achepe musanayambe kuchita masewera olimbitsa thupi.
Kodi chimachitika ndi chiyani ngati kuchita masewera olimbitsa thupi "kwambiri"?
Izi si vuto kwa ambiri a ife. Komabe, pali anthu ena omwe amakonda kwambiri kuchita masewera olimbitsa thupi kotero kuti sangathe ngakhale kuphonya tsiku limodzi. Koma chofunika kwambiri kudziwa ndi chakuti,Kuchita masewera olimbitsa thupi mopitirira muyeso kungathe kufooketsa chitetezo cha mthupi.
Asayansi amati othamanga omwe amapitiriza kuchita masewera olimbitsa thupi mopitirira muyeso osapatsa matupi awo mpumulo womwe amafunikira kuti achire ali pachiwopsezo chachikulu chotenga matenda monga chimfine ndi fuluwenza.
Izi zili choncho chifukwa tikamachita zinthu mopitirira muyeso, chiwerengero cha maselo oyera a m'magazi omwe amalimbana ndi matenda m'thupi lathu chimatha kuchepa kwakanthawi. Nthawi yomweyo, kuchuluka kwa cortisol, mahomoni okhudzana ndi kupsinjika, kumawonjezeka. Izi zitha kusokoneza magwiridwe antchito a maselo oteteza thupi. Chifukwa chake, ndi bwino kuchita masewera olimbitsa thupi "moyenera" kuti mukhale ndi thanzi labwino.
Kodi muyenera kupita kwa dokotala liti?
Ngati mukukumana ndi zizindikiro zachilendo panthawi yochita masewera olimbitsa thupi kapena mutatha kuchita masewera olimbitsa thupi pamene muli ndi chimfine, musanyalanyaze. Ndikofunikira kuchitapo kanthu mwachangu pazochitika izi:
| Zoyenera kuchita | Zinthu zofunika kuziganizira |
|---|---|
| Imbani Dokotala Wanu | |
| Siyani kuchita masewera olimbitsa thupi ndipo funsani dokotala wa banja lanu kuti akupatseni upangiri. |
|
| Pitani ku Chipinda Chothandizira Padzidzidzi (ETU) nthawi yomweyo. | |
| Siyani kuchita izi nthawi yomweyo ndipo pitani ku chipinda chapafupi chadzidzidzi (ETU). Izi zitha kukhala zizindikiro za matenda oopsa, monga matenda a mtima. |
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Uthenga Wopita Nawo Kunyumba
- Kupewa: Kuchita masewera olimbitsa thupi pang'ono nthawi zonse kungathandize kulimbitsa chitetezo cha mthupi lanu ndikukutetezani ku matenda monga chimfine.
- Mvetserani thupi lanu: Ngati muli ndi chimfine, ganizirani za thupi lanu musanayambe kuchita masewera olimbitsa thupi. Ngati zizindikiro zanu zili pamwamba pa khosi (kuzizira, kuyetsemula), kuchita masewera olimbitsa thupi pang'ono kungakhale koyenera.
- Kupuma n'kofunika: Ngati muli ndi zizindikiro za "pansi pa khosi" monga malungo, kulimba pachifuwa, kapena kupweteka kwa thupi, pewani kuchita masewera olimbitsa thupi. Perekani thupi lanu mpumulo womwe likufunika kuti lichiritse.
- Zizindikiro zoopsa: Ngati mukumva kupweteka pachifuwa, kupuma movutikira, kapena kukomoka mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo ndipo pitani kuchipatala mwamsanga.
- Funsani dokotala wanu: Ngati muli ndi matenda ena, monga mphumu, kapena ngati muli ndi nkhawa iliyonse, ndibwino kukaonana ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi mukudwala.
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