Kwa anthu ambiri, mawu oti 'kunyamula zolemera' kapena ' kulimbitsa thupi ' amamveka ngati chinthu chosasangalatsa komanso chovuta. Pali nthawi zambiri zomwe mumaganiza kuti 'Ndikufunika kupitanso ku masewera olimbitsa thupi'. Koma kodi mumadziwa kuti ngati muchita bwino, sizikhala zabwino pathupi lanu lokha, komanso pamaganizo anu? Si chilango, ndi mphatso yomwe mumapereka ku thupi lanu. Tiyeni tiwone zomwe masewera olimbitsa thupi awa amalimbitsa thupi, maubwino ake, komanso momwe angachitire popanda kutopa komanso mosangalala.
N’chifukwa chiyani maphunziro olimbitsa thupi ndi ofunika kwambiri?
Mwachidule, iyi ndi masewera olimbitsa thupi aliwonse omwe amalimbitsa minofu m'thupi lanu. Izi zitha kukhala kunyamula ma dumbbell, kapena kungakhale ngati masewera olimbitsa thupi monga ma push-up. Ubwino wake ndi waukulu kwambiri.
Taganizirani izi, pamene tikukalamba, minofu yowonda ya thupi lathu imachepa pang'onopang'ono. Ngati sitichita chilichonse kuti timangenso minofu yotayikayi, kuchuluka kwa mafuta omwe amasungidwa m'thupi lathu kumawonjezeka. Apa ndi pomwe kuphunzitsa mphamvu ndi njira yabwino kwambiri.
Masewero olimbitsa thupi awa adzakuthandizani kusunga minofu yanu. Sikuti ndi zokhazo, komanso:
- Amachepetsa mafuta m'thupi : Pamene minofu ikuwonjezeka, liwiro la thupi lotentha ma calories (kagayidwe kachakudya) limawonjezeka. Izi zikutanthauza kuti mumatentha ma calories ambiri ngakhale mutangokhala chete.
- Zimathandiza kuchepetsa thupi: Mukataya mafuta ndikukhala ndi minofu yambiri, zimakhala zosavuta kusunga thupi lanu kukhala labwino.
- Kulimbitsa mafupa: Maseŵera olimbitsa thupi amenewa amawonjezera kuchulukana kwa mafupa ndipo amachepetsa chiopsezo cha matenda monga osteoporosis .
- Zimathandiza kuti moyo ukhale wabwino : Mukakhala ndi mphamvu komanso mphamvu, mutha kuchita ntchito za tsiku ndi tsiku mosavuta.
- Kusamalira matenda kwa nthawi yayitali: Kuchita masewera olimbitsa thupi kumeneku kumathandizanso kuthana ndi matenda monga matenda a shuga, matenda a mtima, ndi ankylosing spondylitis , matenda omwe amayambitsa kupweteka kwa msana ndi kupweteka kwa mafupa.
Chabwino, kodi mungachite bwanji izi ndi chilakolako?
Kunyamula zolemera kungakhale kovuta pang'ono kwa oyamba kumene. Izi zili choncho chifukwa thupi lanu silinazolowere kuchita khama. Koma pakapita nthawi, zimakhala zosavuta komanso zosangalatsa kwambiri. Ngati muwonjezera kusinthaku pang'ono pa chizolowezi chanu chochita masewera olimbitsa thupi, mudzakondanso.
| Zoyenera kuchita (Langizo) | Phindu |
|---|---|
| Konzekera | Kuthamanga kwa mphindi 5-10 musanayambe kuchita masewera olimbitsa thupi, kapena kuchita masewera olimbitsa thupi opepuka omwe amakupangitsani thukuta, kudzawonjezera kuyenda kwa magazi kupita ku minofu yanu ndikuchepetsa chiopsezo chovulala. |
| Yambani ndi kulemera kochepa momwe mungathere. | Musamayende kunyamula zolemera tsiku loyamba. Yambani ndi zolemera zomwe mungathe kunyamula mosavuta kwa maulendo 12-15. Mutha kuwonjezera pang'onopang'ono kulemera kwanu pamene mphamvu zanu zikuwonjezeka. |
| Lowani ndi mnzanu. | Ngati mwatopa kapena mwasokonezeka ndi kuchita masewera olimbitsa thupi nokha, lowani ndi mnzanu. Zimenezi zidzakuthandizani kwambiri. Nonse mukhoza kuthandizana. |
| Pumulani bwino pakati pa ma seti. | M'malo mochita izi mosalekeza, pumulani kwa mphindi imodzi mutatha kuchita masewera olimbitsa thupi amodzi. Izi zithandiza kuti minofu yanu isatope kwambiri. |
| Mvetserani nyimbo zomwe mumakonda. | Kumvetsera nyimbo zomwe mumakonda komanso zomwe zili ndi kamvekedwe kachangu kungapangitse kuti kuchita masewera olimbitsa thupi kukhale kosangalatsa. Kungakupatseni mphamvu zambiri. |
| Khalani ndi tsiku lochira. | Si bwino kunyamula zolemera tsiku lililonse la sabata. Pumulani osachepera tsiku limodzi pakati pa masiku awiri ochita masewera olimbitsa thupi. Izi zimapatsa thupi lanu nthawi yokonzanso minofu yotopa ndikubwezeretsa mphamvu. |
Ichi ndi chinthu chomwe muyenera kudzisamalira nokha!
Chofunika kwambiri sikuwona izi ngati chilango, koma ngati kudzisamalira.
Izi ndi zomwe zimakusangalatsani mukakankhira thupi lanu mwamphamvu kwambiri, kapena mukadziyerekeza ndi ena. Musaganize kuti Arya amatha kunyamula makilogalamu 50, koma ine sindingathe ngakhale kunyamula makilogalamu 10. Mphamvu ndi thupi la aliyense ndi zosiyana. Pitirizani ulendo wanu, sangalalani ndi kupita patsogolo kwanu. Kenako izi zidzakhala chinthu chomwe mumakonda kwambiri ndipo mumasangalala kuchita tsiku ndi tsiku.
Ngati muli ndi vuto la matenda kwa nthawi yayitali, monga matenda osatha omwe amakupangitsani kumva kutopa kwambiri, onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi amtunduwu. Iye kapena katswiri wa masewera olimbitsa thupi angakupatseni malangizo a masewera olimbitsa thupi omwe ndi abwino kwa inu komanso momwe mungawachitire.
Uthenga Wopita Nawo Kunyumba
- Kulimbitsa minofu n'kofunika kwambiri pomanga minofu, kusamalira kulemera, komanso kulimbitsa mafupa.
- Nthawi zonse tenthetsani thupi ndipo yambani ndi zolemera zopepuka mukayamba. Musachite zambiri tsiku loyamba.
- Mungathe kupangitsa izi kukhala zosangalatsa kwambiri mwa kusonkhana ndi mnzanu ndikumvetsera nyimbo zomwe mumakonda.
- Monga momwe zimakhalira ndi masewera olimbitsa thupi, kupatsa minofu yanu mpumulo (kuchira) nakonso n'kofunika kwambiri.
- Ngati muli ndi matenda aliwonse omwe angakhalepo kwa nthawi yayitali, onetsetsani kuti mwafunsa dokotala wanu musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi.
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