Ruwan (wazaka 32) posachedwapa anabwera ku chipatala changa ali wotopa kwambiri komanso wankhawa. Ruwan ndi mainjiniya wa mapulogalamu omwe amagwira ntchito pamaso pa kompyuta kwa maola pafupifupi 10 patsiku.
"Dr. Priya, ndalemera kwambiri ndipo thupi langa limafooka. Ndikudziwa kuti ndiyenera kuchita masewera olimbitsa thupi. Ngakhale kuti nthawi zonse ndimaganiza kuti ndiyamba mawa, ndimakhala waulesi kwambiri m'mawa. Ndimasowa pafupifupi sabata imodzi nditachita tsiku limodzi. Kodi ndingathetse bwanji ulesi umenewu ndikusankha kupitiriza kuchita masewera olimbitsa thupi, Dokotala?" Ruwan anafunsa.
Ndinayang'ana Ruwan ndipo ndinati ndikumwetulira mwaubwenzi. "Ruwan, vuto lalikulu lomwe anthu mamiliyoni ambiri akukumana nalo padziko lonse lapansi, osati inu nokha, ndi momwe mungapangire chilimbikitso chochita masewera olimbitsa thupi . Simuyenera kuyamba kuchita masewera olimbitsa thupi ndi njira zovuta kwambiri. Ngati munyenga ubongo wanu ndikuyamba ndi njira zosavuta, mutha kuthana mosavuta ndi kutopa kumeneku. Tiyeni tikambirane za izi lero."
🚨 Zizindikiro Zofiira Zoyenera Kuzisamala Mukamachita Maseŵera Olimbitsa Thupi
Ngakhale kuti kuchita masewera olimbitsa thupi n’kothandiza kwambiri m’thupi, ngati zizindikiro zotsatirazi zikuoneka panthawi yochita masewera olimbitsa thupi, muyenera kusiya kuchita masewera olimbitsa thupi nthawi yomweyo ndikupita kuchipatala:
- Kumva kupanikizika kwamphamvu, kupsinjika, kapena kupweteka pakati pa chifuwa (ichi ndi chizindikiro chachikulu cha matenda a mtima).
- Mutu, chizungulire, kapena kukomoka (zingakhale chifukwa cha kusowa madzi m'thupi kapena shuga wochepa m'magazi).
- Kupuma movutikira mpaka kufika poti sangathe kupuma.
- Kuthamanga kwa mtima modabwitsa kapena kugunda kwa mtima (kugunda kwa mtima).
- Kupweteka mwadzidzidzi, koopsa komanso koopsa m'malo olumikizirana mafupa kapena minofu.
N’chifukwa chiyani mumachita ulesi pochita masewera olimbitsa thupi?
Mwachibadwa matupi athu amakonda kupuma ndikugwiritsa ntchito mphamvu zochepa. Tikapanda kuchita masewera olimbitsa thupi kwa nthawi yayitali, ubongo umazindikira lingaliro la kuchita masewera olimbitsa thupi ngati "ntchito yovuta" ndipo umatopa.
Kuphatikiza apo:
- Kukhazikitsa zolinga zazikulu, zomwe si zanzeru: kuthamanga kwa ola limodzi kapena kunyamula zolemera tsiku loyamba.
- Kuchita zinthu zomwe sakonda: Kuyesa kukakamiza munthu amene sakonda kupita ku gym kuti apite ku gym.
- Kuyembekezera zotsatira zachangu: Kukhumudwa ngati simukuchepetsa thupi pakatha sabata imodzi.
Njira 5 zothandiza zodzilimbikitsira kuchita masewera olimbitsa thupi
Tsatirani malangizo awa kuti mupitirize kuchita masewera olimbitsa thupi bwino:
1. Yambani pang'ono (Lamulo la Mphindi 10)
Musakonze zolimbitsa thupi za ola limodzi patsiku loyamba. Yambani ndi kuyenda mofulumira kwa mphindi 10 patsiku. Kuchita mphindi 10 sikuvuta thupi, kotero sikupangitsa ubongo kukhala waulesi. Kenako pang'onopang'ono onjezerani mpaka mphindi 20 kapena 30.
2. Khazikitsani zolinga za SMART
Zolinga zanu ziyenera kukhala zosavuta komanso zomveka bwino:
- S (Zapadera): "Ndimayenda m'mawa masiku atatu pa sabata."
- M (Yoyezeka): "Ndimayenda masitepe 5,000 patsiku."
- A (Zotheka): M'malo moganizira zochepetsa makilogalamu 5 m'sabata yoyamba, yesetsani kuchepetsa makilogalamu 1 pamwezi.
- R (Yofunikira): Sankhani masewera olimbitsa thupi oyenera thanzi lanu.
- T (Nthawi yokhazikika): "Ndidzataya makilogalamu atatu m'miyezi itatu."
3. Sankhani ntchito yomwe mumakonda.
Kuchita masewera olimbitsa thupi sikutanthauza kungopita ku malo ochitira masewera olimbitsa thupi ndi kunyamula zolemera. Sankhani zochita zilizonse zomwe mumakonda, monga kusambira, kusewera badminton, kukwera njinga, kuvina, kapena yoga.
4. Gwirizanani ndi Mnzanu Wodalirika
Kuchita masewera olimbitsa thupi ndi mnzanu kapena wachibale wanu n'kothandiza kwambiri kuposa kuchita masewera olimbitsa thupi nokha.
5. Lembani kupita patsogolo kwa tsiku ndi tsiku
Tsatirani kupita patsogolo kwanu tsiku lililonse pogwiritsa ntchito njira yotsatirira kapena wotchi. Kuona kupita patsogolo kumatulutsa dopamine muubongo, zomwe zimakulimbikitsani kuchita zambiri.
Nthawi yochitira masewera olimbitsa thupi yovomerezeka kwa akuluakulu (upangiri wa NHS)
Bungwe la World Health Organization ndi NHS amalimbikitsa zochita zotsatirazi za tsiku ndi tsiku kwa akuluakulu azaka zapakati pa 19-64:
| Mtundu wa masewera olimbitsa thupi | Nthawi yocheperako yovomerezeka | Zitsanzo |
|---|---|---|
| Kuchita Maseŵero Olimbitsa Thupi Moyenera | Mphindi 150 pa sabata (masiku 5, mphindi 30 patsiku) | Kuyenda mwachangu, kukwera njinga, kusambira, kuvina |
| Mphamvu Yamphamvu | Mphindi 75 pa sabata | Kuthamanga, kusambira mofulumira, kusewera mpira kapena tenisi |
| Maseŵero Olimbitsa Minofu | Masiku awiri pa sabata | Kunyamula zolemera, ma push-up, masewera olimbitsa thupi a yoga |
Zoyenera kuchita ndi zosayenera kuchita
| ✔️ Zinthu zoti muchite (kuchita) | ❌ Zosayenera kuchita |
|---|---|
| Imwani madzi ambiri musanayambe komanso mutatha kuchita masewera olimbitsa thupi kuti mupewe kutaya madzi m'thupi. | Ngati muli ndi matenda aakulu osapatsirana kapena matenda a mtima, musachite masewera olimbitsa thupi mwadzidzidzi popanda upangiri wa dokotala. |
| Onetsetsani kuti mwatenthetsa thupi musanayambe kuchita masewera olimbitsa thupi ndipo muziziziritsa pambuyo pake. | Musamadzikakamize kuchita masewera olimbitsa thupi mukatopa kwambiri kapena masiku omwe mukudwala (thupi limafunika kupuma). |
| Pangani mipata yoyenda kwambiri tsiku lililonse (monga kugwiritsa ntchito masitepe wamba m'malo mwa ma escalator). | Musakhale pamalo amodzi kwa maola opitilira awiri nthawi imodzi; imirirani ndikuyenda mozungulira kwa mphindi zosachepera zisanu. |
❓ Mafunso ena omwe mungakhale nawo (FAQ)
Kodi nthawi yabwino yochitira masewera olimbitsa thupi ndi iti: m'mawa kapena madzulo ?
Palibe nthawi yeniyeni yochitira masewera olimbitsa thupi. Chofunika ndikuchita nthawi zonse, nthawi iliyonse yomwe ikugwirizana ndi ndandanda yanu ya tsiku ndi tsiku.
Kodi ndi zachilendo kukhala ndi minofu yopweteka mukamaliza kuchita masewera olimbitsa thupi? ▼
Inde, ndi zachilendo kumva kupweteka pang'ono kwa minofu (DOMS) mukayamba kuchita masewera olimbitsa thupi kapena kuwonjezera mphamvu. Kutha kokha mkati mwa masiku awiri kapena atatu.
Kodi kuchita masewera olimbitsa thupi kapena zakudya n'kofunika kwambiri kuti muchepetse thupi? ▼
Kuchepetsa thupi ndi 80% ya zakudya (kusowa kwa ma calories) ndi 20% ya masewera olimbitsa thupi. Koma kuchita zonsezi pamodzi n'kofunika kuti mukhale ndi thanzi labwino komanso kupewa kunenepa.
Kodi ndi vuto lalikulu la thanzi lomwe limabwera chifukwa chosachita masewera olimbitsa thupi? ▼
Kusachita masewera olimbitsa thupi, kapena kukhala moyo wosakhazikika, kumawonjezera kwambiri chiopsezo cha matenda a shuga amtundu wachiwiri, kuthamanga kwa magazi, matenda a mtima, sitiroko, ndi khansa zina.
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