Kuchita masewera olimbitsa thupi ndi mpweya? Kodi ichi ndi chiyani (Aerobic Activity)? Tiyeni tikambirane mwatsatanetsatane!

Mukamva mawu akuti '(Aerobic Activity)', mwina mumaganiza kuti, "O, ichi chiyenera kukhala chinthu chachikulu komanso chovuta." Mwina dokotala wakuuzani za izi, kapena mwawerengapo kapena kuziwona kwinakwake. Koma kwenikweni, izi n'zosavuta, zili ndi maubwino ambiri m'matupi athu omwe sitingathe kuganiza, ndipo ndi chinthu chomwe chingaphatikizidwe mosavuta m'miyoyo yathu ya tsiku ndi tsiku. Chifukwa chake, lero, tiyeni tikambirane momveka bwino za izi (Aerobic Activity), chifukwa chake ndi zabwino kwambiri m'matupi ndi m'maganizo mwathu, ndi zinthu zamtundu wanji zomwe zimaphatikizapo, komanso momwe tingayambire kuchita izi?

Kodi ichi ndi chiyani kwenikweni (Aerobic Activity)? Tiyeni timvetse mosavuta!

Mwachidule, kuchita masewera olimbitsa thupi ndi ntchito iliyonse yomwe imagwiritsa ntchito mpweya m'minofu yanu. Ganizirani minofu yanu ngati mainjini ang'onoang'ono m'thupi lanu. Mainjini awa amafunika mafuta kuti agwire ntchito. Mofananamo, minofu yathu imafunikira mphamvu kuti igwire ntchito. Mu kuchita masewera olimbitsa thupi, gwero lalikulu la mphamvu imeneyi ndi mpweya womwe timapuma. Mukachita masewera olimbitsa thupi amtunduwu, mudzamva kupuma kwanu kukufulumira pang'ono, ndipo kugunda kwa mtima wanu kudzakweranso. Kodi mukudziwa chifukwa chake? Chifukwa minofu yanu imafuna mpweya wochuluka, mtima wanu ndi mapapo anu amagwira ntchito molimbika kuti atumize mpweyawo m'thupi lanu mwachangu momwe mungathere. Zili ngati mukamaponda accelerator ya galimoto, injini imagwira ntchito molimbika. Mawu oti "aerobic" kwenikweni amatanthauza "ndi mpweya." Chifukwa chake, mukachita masewera olimbitsa thupi awa, maselo m'thupi lanu, makamaka maselo a minofu, amagwiritsa ntchito mpweya kuti apange mphamvu. Ndi pokhapokha mukachita izi mosalekeza kwa kanthawi komwe mumapeza zotsatira zabwino.

N’chifukwa chiyani izi (Aerobic Activity) zili zofunika kwambiri kwa ife? Kodi ubwino wake ndi wotani?

Kuchita masewera olimbitsa thupi sikuti kungopangitsa thupi lanu kuyenda. Kuli ndi ubwino wambiri pa thanzi lathu la thupi komanso la maganizo. Tiyeni tiwone ubwino waukulu:

1. Mtima umakhala wathanzi, ngati injini yaikulu!

Mtima wanu ndi minofu yodabwitsa. Mukachita masewera olimbitsa thupi, minofu ya mtima imeneyi imakhala yolimba.

• Ntchito ya mtima imakhala yothandiza kwambiri: Mtima umatha kupopa magazi ambiri popanda khama lalikulu.
• Kuthamanga kwa magazi kumayendetsedwa bwino : Izi zimathandiza kuchepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi kuthamanga kwa magazi (kuthamanga kwa magazi) ndikuletsa kuti kusakule mwa anthu omwe alibe kuthamanga kwa magazi.
• Kumawonjezera kuchuluka kwa cholesterol yabwino ( HDL ): Kumachepetsa kuchuluka kwa cholesterol yoyipa ( LDL ) ndikuletsa mafuta kulowa m'mitsempha yamagaziZimaletsa kudziunjikira kwa plaque m'magazi. Izi zimachepetsa chiopsezo chotenga matenda monga matenda a mtima ndi sitiroko .

2. Mapapu amakhala ndi moyo!

Tikamachita masewera olimbitsa thupi, timayamba kupuma mozama. Izi zimawonjezera mphamvu ya mapapu athu. Izi zikutanthauza kuti kuchuluka kwa mpweya womwe tingatenge ndi kupuma kamodzi kumawonjezeka, ndipo kuchuluka kwa mpweya wa carbon dioxide womwe timatulutsa kumakhala kothandiza kwambiri. Chifukwa chake, sititopa kwambiri ngakhale titachita khama.

3. Njira yabwino yowongolera kulemera kwanu!

Kuchita masewera olimbitsa thupi kumathandiza kutentha ma calories owonjezera omwe timapeza kuchokera ku chakudya chomwe timadya. Izi zimachepetsa kuchuluka kwa mafuta osafunikira m'thupi ndipo zimathandiza kukhala ndi thupi labwino. Izi ndizofunikira kwambiri kwa iwo omwe akukumana ndi vuto la kunenepa kwambiri.

4. Mutha kukhala otsitsimula tsiku lonse!

Ngakhale poyamba mungamve kutopa pang'ono, pamene mukupitiriza kuchita masewera olimbitsa thupi, mphamvu zanu zidzawonjezeka. Izi zidzakuthandizani kukhala ndi mphamvu ndikugwira ntchito tsiku lonse osatopa.

5. Mudzapeza chimwemwe ndi mtendere wamumtima!

Tikamachita masewera olimbitsa thupi, ubongo wathu umatulutsa mankhwala otchedwa endorphins. Izi zili ngati mankhwala achilengedwe ochepetsa ululu komanso owonjezera maganizo. Zotsatira zake, zinthu monga kupsinjika maganizo ndi nkhawa zimachepa, ndipo timamva kukhala osangalala komanso omasuka. Kwa anthu ena, izi zingathandizenso kuchepetsa mavuto monga kuvutika maganizo.

6. Mungathe kudziteteza ku matenda ambiri!

Mwa kuchita masewera olimbitsa thupi pafupipafupi,

• Chiwopsezo chotenga matenda a shuga amtundu wa 2 chimachepa.
• Kafukufuku wapezanso kuti zimachepetsa chiopsezo chotenga mitundu ina ya khansa, mwachitsanzo khansa ya m'matumbo ndi khansa ya m'mawere.
• Chifukwa chakuti imalimbitsa mafupa, imathandizanso kuteteza matenda monga osteoporosis pamene tikukalamba.

7. Gonani bwino!

Mukachita masewera olimbitsa thupi molimbika, zimakhala zosavuta kugona usiku, ndipo kugona kwanu kumakulanso.

Tangoganizani, pali ubwino wochuluka bwanji kuchokera ku chinthu chimodzichi! Zili ngati kupha mbalame zambiri ndi mwala umodzi, eti?

Ndiye, ndi chiyani chomwe chili m'gulu ili (Aerobic Activity)? Tiyeni tiwone zitsanzo zina.

Kuchita masewera olimbitsa thupi sikuti kumangotanthauza kupita ku masewera olimbitsa thupi ndikuchita makina akuluakulu. Kumaphatikizapo zinthu zambiri zomwe tingachite mosavuta m'miyoyo yathu ya tsiku ndi tsiku. Chofunika kwambiri ndichakuti kugunda kwa mtima wanu kukhale kokwera pang'ono, kupuma kwanu kukhale kofulumira pang'ono, ndipo muyenera kuchita izi kwa kanthawi. Nazi zitsanzo zina:

• Kuyenda Mwachangu: Sikuti kungoyenda pang'onopang'ono, komanso kuyenda mwachangu mpaka mutatuluka thukuta ndi kupuma movutikira. Mutha kuyenda pang'ono mumsewu ndi mnzanu m'mawa kapena madzulo.
• Kuthamanga kapena Kuthamanga:Kutengera mphamvu zanu, mutha kuthamanga kapena kuthamanga mofulumira pang'ono.
• Kukwera njinga: Ngati muli ndi njinga, kukwera njinga ndi masewera olimbitsa thupi abwino kwambiri.
• Kusambira: Maseŵera olimbitsa thupi abwino omwe amagwira ntchito pafupifupi minofu yonse m'thupi ndipo sali ovuta kwambiri pa mafupa.
• Kuvina: Ndi bwinonso kuvina mokhutitsidwa ndi mtima wanu uku mukumvetsera nyimbo. Ndi bwinonso kutenga makalasi ovina ngati Zumba.
• Masewera: Kusewera masewera a timu monga mpira wamiyendo, basketball, netiboli, badminton, ndi tenisi.
• Kudumpha/Kulumpha chingwe: Kuchita masewera olimbitsa thupi mwachangu komanso mogwira mtima komwe kungachitike ngakhale pamalo ang'onoang'ono.
• Kukwera Masitepe: Ndi bwinonso kugwiritsa ntchito masitepe m'malo mwa elevator nthawi iliyonse yomwe zingatheke.
• Ntchito zapakhomo: Taganizirani izi, zinthu monga kusesa m'nyumba kapena kuyeretsa m'munda, ngati zichitika mwachangu komanso molimbika, zitha kuonedwanso ngati masewera olimbitsa thupi.

Chofunika kwambiri ndi kusankha chinthu chomwe mumakonda komanso chomwe mungapitirize kuchita. Mukatero zidzakhala zosavuta kuchipanga kukhala chizolowezi popanda kutopa.

Kodi muyenera kuchita izi kwa nthawi yayitali bwanji komanso kangati?

Ili ndi vuto lomwe anthu ambiri ali nalo. Mabungwe monga World Health Organization (WHO) amati ngati munthu wamkulu wathanzi,

• Muyenera kuchita masewera olimbitsa thupi othamanga pang'onopang'ono kwa mphindi zosachepera 150 (maola awiri ndi mphindi 30) pa sabata.
• Pakati ndi gawo lomwe mungathe kukambirana ndi mnzanu, ngakhale mutapuma pang'ono panthawi yochita masewera olimbitsa thupi. Muyeneranso kutuluka thukuta. Mwachitsanzo, kuyenda mwachangu.
• Kapena, muyenera kuchita masewera olimbitsa thupi amphamvu kwa mphindi zosachepera 75 (ola limodzi ndi mphindi 15) pa sabata.
• Kuchita masewera olimbitsa thupi kwambiri ndi momwe mumamvera kutopa kwambiri komanso kuvutika kulankhula mawu ochepa mukamachita masewera olimbitsa thupi. Mwachitsanzo, kuthamanga.
• Kapena mungathe kuphatikiza zonse ziwiri.

Izi siziyenera kuchitika nthawi imodzi. Mutha kuchita izi kwa mphindi 30 patsiku, masiku 5 pa sabata. Kapena mutha kuzigawa m'zigawo zazing'ono za mphindi 10-15 patsiku. Chofunika kwambiri ndikuchitapo kanthu! Kwa ana ndi achinyamata, ndi bwino kuchita osachepera ola limodzi patsiku pazinthu izi.

Kodi mungayambe bwanji? Malangizo ochepa

"Chabwino, zikumveka bwino. Koma ndingayambe bwanji?" mwina mukuganiza choncho. Nazi malingaliro angapo: 1. Sankhani chinthu chomwe mumakonda: Monga tanenera kale, mukasankha chinthu chomwe mumakonda, mumafuna kuchichita. Anthu ena amakonda kuyenda, ena amakonda kuvina. Sankhani chomwe chikukuyenderani bwino. 2. Yambani Pang'onopang'ono: Musachite mopitirira muyeso. Yambani ndi mphindi 10-15 patsiku ndipo pang'onopang'ono muwonjezere nthawi ndi mphamvu. 3.Lowani ndi mnzanu: Kuchita masewera olimbitsa thupi ndi mnzanu kapena wachibale wanu n'kosangalatsa kuposa kuchita nokha. Kumachepetsanso kutopa. 4. Khazikitsani zolinga zenizeni: Khazikitsani zolinga zazing'ono, zomwe mungathe kuzikwaniritsa monga "Ndidzayenda kwa mphindi 20 masiku atatu sabata ino." Mudzamva bwino mukakwaniritsa zolingazo. 5. Mvetserani thupi lanu: Ngati mukumva kutopa kapena kupweteka pamene mukuchita masewera olimbitsa thupi, imani pang'ono ndipo mupumule. Musadzikakamize . 6. Funani upangiri kwa dokotala: Ngati muli ndi matenda osatha (monga matenda a mtima, matenda a shuga, kuthamanga kwa magazi), kapena muli ndi zaka zoposa 40, ndi bwino kufunsa dokotala musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi.

Kusamvetsetsana pang'ono ndi mantha

Pali malingaliro olakwika ang'onoang'ono omwe amachititsa anthu ena kuopa kapena ulesi kuyamba kuchita masewera olimbitsa thupi.

• "Ndilibe nthawi": Izi ndi zomwe anthu ambiri amanena. Koma kodi simungapeze mphindi 10-15 patsiku? Mukhoza kupeza nthawi imeneyo mwa kuchepetsa kuonera TV ndikugwiritsa ntchito nthawi yochepa pafoni yanu.
• "Izi n'zosasangalatsa": Kuchita zomwezo tsiku lililonse kungakupangitseni kukhala kosasangalatsa. Choncho, yesani kusinthana zochita zosiyanasiyana. Ngati mwapita kokayenda lero, yambani nyimbo ndi kuvina mawa.
• "Ndili wokalamba / Ndine wonenepa / Sindingathe": (Ntchito Yolimbitsa Thupi) Pali zinthu zomwe anthu azaka zonse komanso olimba thupi angachite. Pali zinthu zambiri zosiyanasiyana, kuyambira kuyenda pang'onopang'ono mpaka kuchita masewera olimbitsa thupi omwe mungachite mutakhala pampando. Chofunika kwambiri ndikuyamba.

Chinthu chofunika kwambiri chomwe tikufuna kutenga kuchokera mu nkhaniyi! (Uthenga Wopita Nawo Kunyumba)

Chabwino, lero takambirana zambiri za (Activity Aerobic) eti? Ndikuganiza kuti mwamvetsa bwino tsopano.

Kumbukirani, kuchita masewera olimbitsa thupi kumathandiza kwambiri mtima wanu, mapapo, thupi lonse, komanso maganizo anu!

Ubwino wa izi pa moyo wanu ndi wosawerengeka. Dzitetezeni ku matenda, lamulirani kulemera kwanu, khalani otsitsimula tsiku lonse, gonani bwino, khalani osangalala - Kuchita masewera olimbitsa thupi ndi chinsinsi cha zonsezi. Chifukwa chake, popanda kuchedwa, yambani chizolowezi chabwinochi lero. Zilibe kanthu kuti ndi chaching'ono bwanji, chinthu chofunikira ndikuyamba. Mutha! Thupi lanu lidzakuthokozani! Kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, thanzi la mtima, moyo wathanzi, moyo wathanzi, mpweya wabwino, matenda ashuga, kusamalira kulemera