Masiku ano, mawu oti 'Kupsinjika' ndi chinthu chomwe timamva nthawi zonse, ndipo zikuwoneka kuti chakhala gawo la miyoyo yathu, sichoncho? Ndi zonsezi, ntchito ku ofesi, mavuto kunyumba, maphunziro a ana, mavuto azachuma ... Kwakhala kwachibadwa kumva kulemera kwakukulu pamutu pathu komanso kupsinjika kwakukulu pamitima yathu. Kupsinjika maganizo kumeneku kukakula, sikumangotha. Kumayambanso kuyambitsa matenda osiyanasiyana m'thupi lathu. Nthawi zonse timakhala ndi mutu, timamva kuti tilibe moyo, sitingathe kugona bwino, komanso timakwiya. Nthawi zina ngati izi, ambiri a ife timaganiza kuti tingachepetse izi mwa kumwa mankhwala kapena kugona pang'ono. Koma kodi mumadziwa kuti njira yabwino kwambiri, yachilengedwe, komanso yokhalitsa yothetsera kupsinjika maganizo kumeneku ili mkati mwa matupi athu? Ndiko kuchita masewera olimbitsa thupi.
Kodi kuchita masewera olimbitsa thupi kumachepetsa bwanji nkhawa?
Tonsefe tikudziwa kuti kuchita masewera olimbitsa thupi n'kwabwino kwa ife. Koma kodi kumachepetsa bwanji kupsinjika maganizo? Sayansi yomwe ili kumbuyo kwake ndi yosavuta.
Taganizirani izi, tikamachita masewera olimbitsa thupi, kutanthauza kuti, tikamayenda, kuthamanga, kapena kuvina mpaka titatuluka thukuta, ubongo wathu umapanga mankhwala apadera kwambiri. Timatcha ma endorphins awa. Awa amatchedwa 'mahomoni osangalatsa' . Monga mankhwala ochepetsa ululu, ma endorphins awa amachepetsa kupsinjika ndi chisoni m'maganizo mwathu ndikubweretsa chisangalalo ndi mpumulo m'maganizo mwathu. Kodi mukukumbukira momwe mumamvera mutapuma kwambiri mutatha kuchita masewera olimbitsa thupi? Izi ndi chifukwa cha ma endorphins awa.
Mofananamo, kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa kuchuluka kwa 'hormone yopsinjika' yotchedwa cortisol, yomwe ndi chifukwa chachikulu cha kupsinjika maganizo. Chifukwa chake, ngakhale kuwonjezera mahomoni achimwemwe kumbali imodzi, kumachepetsanso mahomoni opsinjika maganizo kumbali ina, zomwe zimapangitsa kuti kuchita masewera olimbitsa thupi kukhale chida chabwino cholimbana ndi kupsinjika maganizo.
Ubwino wina waukulu wochita masewera olimbitsa thupi!
Kuwonjezera pa kuchepetsa kupsinjika maganizo, kuchita masewera olimbitsa thupi nthawi zonse kuli ndi ubwino wambiri pa thupi ndi malingaliro athu. Tiyeni tiwone zina mwa zofunika kwambiri.
| Phindu | Mwachidule... |
|---|---|
| Usiku wabwino. | Kodi mukuvutika kugona usiku chifukwa cha nkhawa? Kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeni kugona mokwanira komanso momasuka. |
| Thanzi la mtima | Zimawongolera kuthamanga kwa magazi ndi kuchuluka kwa cholesterol m'magazi ndipo zimachepetsa chiopsezo cha matenda a mtima. |
| Kuwonjezeka kwa mphamvu zakuthupi | Ngakhale poyamba zingakuvuteni kumva ngati mukutopa, ngati mupitiriza kuchita zimenezi, mudzamva kuti mwatsitsimuka komanso muli ndi mphamvu tsiku lonse. |
| Kulamulira kulemera kwa thupi | Zimathandiza kuti munthu akhale ndi kulemera kwabwino, komwe n'kofunika kwambiri pa thanzi la maganizo. |
| Kulimbitsa chitetezo chamthupi | Kumalimbitsa chitetezo cha mthupi kuti chiteteze ku chimfine ndi chifuwa chobwerezabwereza. |
| Kudzidalira kwambiri | Thupi lanu likamaoneka bwino ndipo mukumva ngati mungathe kuchita china chake, mumadzimva bwino ndipo mumadzidalira. |
| Kutha kuvomereza | Kuchita masewera olimbitsa thupi kuli ngati kusinkhasinkha mukuyenda, komwe kumawonjezera luso loyang'ana ndi kuyang'ana kwambiri. |
Kodi pali ubale wotani pakati pa thukuta ndi chitetezo chamthupi?
Anthu ena amaganiza kuti kuchita masewera olimbitsa thupi kwambiri ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi ndipo kumawotcha mafuta ambiri. Si zoona kwenikweni. Ntchito yaikulu ya kuchita masewera olimbitsa thupi ndikuziziritsa thupi, lomwe limatentha panthawi yochita masewera olimbitsa thupi. Kuchuluka kwa thukuta lomwe mumatulutsa kumadalira zinthu monga mtundu wa thupi lanu komanso kutentha kwa malo omwe muli.
Koma chitetezo chamthupiDongosololi limagwirizana mwachindunji ndi masewera olimbitsa thupi. Kodi mukudziwa? Kuchita masewera olimbitsa thupi pang'ono , monga kuyenda mwachangu kwa mphindi zochepa, kumalimbitsa maselo amthupi omwe amalimbana ndi matenda kwakanthawi. Izi zingakuthandizeni kuti musadwale kawirikawiri.
Koma kumbukirani, kuchita masewera olimbitsa thupi mopitirira muyeso, kuposa momwe thupi lanu lingathe kupirira, kungayambitse zotsatira zosiyana. Kungafooketse chitetezo cha mthupi lanu ndikuwonjezera chiopsezo chanu cha matenda. Choncho ndi bwino kuchita chilichonse pang'onopang'ono.
Kodi mungasankhe bwanji masewera olimbitsa thupi oyenera kuti munene kuti 'Sala bwino' mukakhala ndi nkhawa?
Funso lofunika kwambiri ndi ili. "Ndiyenera kuchita masewera olimbitsa thupi otani?" Palibe masewera olimbitsa thupi ofanana ndi onse. Anthu ena amakonda kuthamanga, ena amakonda kuvina. Chofunika kwambiri ndi kusankha chinthu chomwe mumakonda komanso chomwe mungapitirize kuchita .
Kuchita Maseŵero a Mtima/Aerobic
Izi ndi masewera olimbitsa thupi omwe amawonjezera kugunda kwa mtima wanu komanso kuthamanga kwa mpweya. Ndi abwino kwambiri popanga ma endorphins.
- Kuyenda mwachangu
- Kuthamanga kapena kuthamanga
- Kusambira
- Kukwera njinga
- Kuvina nyimbo
Kuphunzitsa Mphamvu
Zinthu zimenezi zimalimbitsa minofu. Minofu ikakhala yamphamvu, kagayidwe ka thupi m'thupi kamafulumira.
- Kukweza zolemera
- Maseŵero olimbitsa thupi monga ma push-up ndi squats
- Kugwiritsa ntchito ma resistance bands
Maseŵero a Maganizo ndi Thupi
Izi ndi zabwino kwambiri pochepetsa kupsinjika maganizo chifukwa zimaphatikizapo kaimidwe ka thupi, kupuma, ndi kusinkhasinkha.
- Yoga
- Tai Chi
- Masewera a Pilates
Chabwino, tsopano muyambira pati?
Musaganize zazikulu. Simukuyenera kupita ku malo ochitira masewera olimbitsa thupi. Yambani pang'ono.
1. Yambani pang'ono: Ikani pambali mphindi 15-20 patsiku, masiku atatu pa sabata. Ikakhala chizolowezi, onjezerani nthawi pang'onopang'ono.
2. Khalani ndi chizolowezi: Ngati n'kotheka, chita masewera olimbitsa thupi nthawi yomweyo tsiku lililonse. Kuchita zimenezi m'mawa kudzakuthandizani kukhala ndi mphamvu tsiku lonse.
3. Musaiwale kutentha ndi kuziziritsa:Ndikofunikira kutenthetsa thupi kwa mphindi pafupifupi 5 musanayambe kuchita masewera olimbitsa thupi kenako n’kuzizira thupi pambuyo pake. Izi zingathandize kupewa kuvulala.
4. Mvetserani thupi lanu: Ngati mukumva kusasangalala kapena kupweteka, musadzikakamize . Pumulani pang'ono.
5. Funsani upangiri kwa dokotala: Ngati muli ndi matenda osatha, monga matenda a mtima, matenda a shuga, kapena kunenepa kwambiri, kapena ngati muli ndi zaka zoposa 40 ndipo simunachitepo masewera olimbitsa thupi, ndi bwino komanso mosamala kulankhula ndi dokotala wanu musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi.
Uthenga Wopita Nawo Kunyumba
- Kupsinjika maganizo ndi vuto kwa anthu ambiri masiku ano. Kuchita masewera olimbitsa thupi ndi njira yamphamvu komanso yachilengedwe yothetsera vutoli.
- Tikamachita masewera olimbitsa thupi, ubongo wathu umapanga 'mahomoni achimwemwe' (endorphins) ndipo umachepetsa kuchuluka kwa 'mahomoni opsinjika maganizo' (cortisol).
- Simuyenera kupita ku malo ochitira masewera olimbitsa thupi kuti muzichita masewera olimbitsa thupi. Ngakhale kuyenda mwachangu, kuvina kunyumba, kapena kulima dimba ndi njira zabwino zochitira masewera olimbitsa thupi.
- Chofunika kwambiri ndi kusankha chinthu chomwe mumakonda komanso chomwe mungapitirize kuchita.
- Yambani pang'ono, mvetserani thupi lanu, ndipo pang'onopang'ono onjezerani nthawi yanu yochita masewera olimbitsa thupi.
- Ngati muli ndi nkhawa iliyonse ya thanzi lanu, ndikofunikira kwambiri kulankhula ndi dokotala wanu musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi.
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