Tonsefe tikudziwa kuti kuchita masewera olimbitsa thupi n'kopindulitsa kwambiri pa thanzi lathu. Kuti tikhale ndi thanzi labwino, tizioneka bwino, komanso kuti maganizo athu akhale abwino , kuchita masewera olimbitsa thupi nthawi zonse n'kofunika. Komabe, chimachitika n'chiyani ngati chinthu chabwino chatengedwa mopitirira muyeso? Chingakhale vuto mwachangu. Ngati zochita zanu zolimbitsa thupi zimakhala zovuta kuzilamulira, nthawi zambiri zimatchedwa Compulsive Exercise kapena Exercise Addiction.
Kodi kuchita masewera olimbitsa thupi mokakamiza n’chiyani kwenikweni?
Mwachidule, Kuchita Masewera Olimbitsa Thupi ndi chilakolako chosalamulirika kapena chikakamizo chochita masewera olimbitsa thupi. M'njira zambiri, zimakhala ngati chizolowezi . Anthu omwe ali ndi vutoli amavutika kwambiri kusiya kuchita masewera olimbitsa thupi. Tangoganizirani ngati munavulala ndipo dokotala anakulangizani kuti mupumule, kapena ngati nyengo yakhala yoopsa kutuluka—wina amene akuvutika ndi Kuchita Masewera Olimbitsa Thupi anganyalanyaze zinthu izi. Amaona kuti ndi chikakamizo chochita masewera olimbitsa thupi mwanjira iliyonse . Akhoza kuika patsogolo kuchita masewera olimbitsa thupi kuposa mapulani ndi abwenzi kapena abale awo, n’kuika masewera olimbitsa thupi patsogolo pa chilichonse m’miyoyo yawo.
N’chifukwa chiyani achinyamata ena amakakamizika kuchita masewera olimbitsa thupi mopitirira muyeso?
Ngakhale kuti kuchita masewera olimbitsa thupi ndi kofunika kwambiri pa moyo wathanzi, pali zinthu zingapo zomwe zingachititse kuti munthu akhale ndi thanzi labwino, makamaka akakhala achinyamata.
- Kuwongolera magwiridwe antchito amasewera: Osewera ena, chifukwa cha chikhumbo chawo chofuna kupambana, aphunzitsi awo, osewera nawo, kapena kukakamizidwa ndi makolo awo, angadzipangitse kudzikakamiza kwambiri. Mwachitsanzo, wophunzira wothamanga wokonzekera mpikisano angaganize kuti, 'Ndiyenera kupambana, choncho ndiyenera kuchita masewera olimbitsa thupi kwambiri,' pamapeto pake thupi lawo limagwira ntchito mopitirira muyeso.
- Kugwirizana ndi Matenda Okhudzana ndi Kudya: Kuchita masewera olimbitsa thupi mopitirira muyeso nthawi zambiri kumagwirizanitsidwa ndi matenda ovutika kudya . Ngati munthu akuyang'ana kwambiri pa kulamulira zakudya zake, angachite masewera olimbitsa thupi mopitirira muyeso kuti achepetse thupi . Mwachitsanzo, munthu amene akuvutika ndi bulimia angachite masewera olimbitsa thupi mopitirira muyeso kuti 'apeze' ma calories omwe amadya, poopa kunenepa.
- Kufunafuna 'thupi labwino' losatheka: Anthu ena amakhulupirira kuti kuchita masewera olimbitsa thupi nthawi zonse kudzawathandiza kukhala ndi thupi labwino, lomwe nthawi zambiri silingatheke. Kutsatira maloto amenewa kungathandize kuti azichita masewera olimbitsa thupi mopitirira muyeso.
Kodi zizindikiro za Kuchita Masewera Olimbitsa Thupi Okakamiza ndi ziti? Onani ngati izi zikukugwirani ntchito…
Tiyeni tiwone zizindikiro zomwe zingasonyeze kuti munthu akulimbana ndi kuchita masewera olimbitsa thupi mokakamiza. Onani ngati chilichonse mwa izi chikukukhudzani:
- Kuchita masewera olimbitsa thupi ngakhale mutatopa, mukudwala, kapena mukuvulala : Ngati mukumva ngati thupi lanu latopa koma mukudzikakamiza kuchita masewera olimbitsa thupi, ndi chizindikiro chochenjeza.
- Kumva nkhawa kwambiri kapena kudzimva wolakwa mukaphonya kuchita masewera olimbitsa thupi: Ngati kuphonya gawo chifukwa cha ngozi kumakupangitsani kumva wokhumudwa kapena wolakwa tsiku lonse, zingasonyeze kuti ndinu wodalira kwambiri.
- Kuganizira kwambiri za kulemera ndi ndandanda ya masewera olimbitsa thupi: Ngati mumathera tsiku lanu mukuganizira kwambiri za kulemera kwanu ndikukonzekera mphindi iliyonse ya masewera olimbitsa thupi anu, izi ndi chizindikiro choopsa.
- Kuchepetsa thupi mwadzidzidzi komanso kwakukulu: Izi zitha kuchitika chifukwa chophatikiza kuchita masewera olimbitsa thupi mopitirira muyeso ndi zakudya zochepa.
- Kuchita masewera olimbitsa thupi molipiritsa: Ngati muwonjezera nthawi yanu yochita masewera olimbitsa thupi tsiku lotsatira kuti 'mubwezeretse' chakudya chambiri kapena kuchita masewera olimbitsa thupi omwe simunachite, ichi ndi khalidwe lofala.
- Kudumpha chakudya pamene simungathe kuchita masewera olimbitsa thupi:Ngati mwadala mupewa kudya chifukwa simunakhale ndi nthawi yochita masewera olimbitsa thupi, ndi chizindikiro cha ubale wosayenera pakati pa chakudya ndi kuyenda.
- Kuika patsogolo masewera olimbitsa thupi kuposa nthawi yocheza, zosangalatsa , kapena maudindo: Ngati mulumpha mapulani ndi anzanu kapena kunyalanyaza maphunziro/ntchito yanu kuti mutsimikizire kuti mukuchita masewera olimbitsa thupi, ndi chizindikiro cha kusalinganika.
- Kugwirizanitsa kudziona kuti ndiwe wofunika ndi kuchuluka kwa masewera olimbitsa thupi: Ngati mumadziona kuti ndinu 'woyenera' pokhapokha mutachita masewera olimbitsa thupi kwa nthawi inayake.
- Kusakhutira ndi momwe thupi lanu limagwirira ntchito: Kumva nthawi zonse kuti 'sikokwanira; ndikufunika kuchita zambiri' ngakhale mutakwanitsa.
Kodi kuchita masewera olimbitsa thupi mopitirira muyeso kumabweretsa mavuto otani pa thanzi?
Ngakhale kuti kuchita masewera olimbitsa thupi n’kopindulitsa, kuchita zinthu mopitirira muyeso kungayambitse mavuto aakulu a thupi ndi maganizo.
- Kuvulala Kwathupi: Popanda kupuma mokwanira, thupi lanu limakhala ndi vuto lovulala kwambiri . Kupanikizika kosalekeza pamafupa kungayambitse kusweka kwa nkhawa . Mwachitsanzo, wothamanga amene sakusamala kupweteka kwa mwendo kosalekeza angadzipeze akusweka kwambiri.
- Utatu Wa Akazi Ochita Masewera: Kwa atsikana, kuchita masewera olimbitsa thupi kwambiri komanso kuchepa thupi kwambiri kungayambitse kusakhazikika kwa msambo komanso kufooka kwa mafupa (mafupa ofooka). Mavuto atatuwa—kusowa mphamvu zokwanira, kusagwira bwino ntchito kwa msambo, komanso kuchepa kwa mafupa—akachitika limodzi, amadziwika kuti Utatu Wa Akazi Ochita Masewera , womwe umafunika thandizo lachipatala mwachangu.
- Makhalidwe oipa oletsa kulemera: Ena angayambe kulumpha chakudya, kudya mopitirira muyeso, kusadya zakudya zina, kugwiritsa ntchito mapiritsi ochepetsa thupi, kapena kudalira mankhwala otsekula m'mimba kuti achepetse thupi, zonsezi ndi zoopsa pa thanzi lanu.
- Kudzipatula kwa Anthu: Mukaika masewera olimbitsa thupi patsogolo, zinthu zina m'moyo zimasokonekera. Mungasiye anzanu ndi abale anu, kunyalanyaza moyo wanu wocheza ndi anthu ena komanso maudindo anu, zomwe zingakupangitseni kumva kusungulumwa kwambiri.
- Nkhawa pa Zaumoyo Wamaganizo: Kuchita masewera olimbitsa thupi mopitirira muyeso kumalumikizidwa kwambiri ndi matenda amisala monga nkhawa ndi kuvutika maganizo . Kupanikizika kosalekeza kuti munthu achite zinthu zina, kudziona kuti ndi wosafunika, kapena kutaya chidwi ndi zinthu zina m'moyo kungayambitse mavuto amenewa.
Kodi dokotala amazindikira bwanji kuchita masewera olimbitsa thupi mokakamiza?
Zingakhale zovuta kudziwa kuchuluka kwa masewera olimbitsa thupi omwe munthu amachita chifukwa chongofuna kuchita zinthu mopitirira muyeso chifukwa palibe tanthauzo lenileni la kuchuluka kwa masewera olimbitsa thupi komwe kumakhala 'kopitirira muyeso.' Kuchita masewera olimbitsa thupi tsiku ndi tsiku kwa munthu mmodzi kungakhale kopitirira muyeso kwa wina.
Komabe, dokotala wanu nthawi zambiri amaona ngati zochita zanu zolimbitsa thupi zikukupwetekani (monga kuvulala, Female Athlete Triad) kapena zikukukhudzani kwambiri moyo wanu watsiku ndi tsiku komanso maubwenzi anu (monga kudzipatula kwa anzanu, kunyalanyaza sukulu kapena ntchito). Ngati mupitiliza kuchita masewera olimbitsa thupi ngakhale mutavulala, kunyalanyaza upangiri wachipatala woti mupumule, kapena kukumana ndi mkangano ndi banja lanu ndi anzanu chifukwa mukumva kuti simungathe kusiya, dokotala angatchule izi ngati kuchita masewera olimbitsa thupi mokakamiza kapena chizolowezi chochita masewera olimbitsa thupi.
Kodi mankhwala ndi otani ndipo mungachiritse bwanji?
Ngati mukuvutika ndi kuchita masewera olimbitsa thupi mopitirira muyeso, ndikofunikira kupeza thandizo la akatswiri . Chithandizo nthawi zambiri chimaphatikizapo kugwira ntchito ndi katswiri wa zamaganizo kuti musiye machitidwe oipa, kukhazikitsa njira zolimbitsa thupi zoyenera, komanso kupanga njira zabwino zothetsera mavuto.
Njira zina zochiritsira ndi izi:
- Kuchiza kuvulala komwe kulipo: Kuika patsogolo kuchira ku kuwonongeka kulikonse komwe kumachitika chifukwa chochita masewera olimbitsa thupi mopitirira muyeso.
- Kupuma kapena kuchepetsa mphamvu: Kupatsa thupi lanu nthawi yopuma yomwe limafuna. Mungafunike kusiya kuchita masewera olimbitsa thupi kwathunthu kapena kuchepetsa kwambiri kwa kanthawi.
- Kupeza mapulani abwino oyendera: Kupeza njira zokhazikika komanso zosangalatsa zopitira patsogolo zomwe sizikuvutitsa thupi lanu.
- Uphungu wa Zakudya: Kuphunzira momwe mungapangire thupi lanu kukhala lolimba komanso kumvetsetsa zoopsa zomwe zingachitike chifukwa chochita masewera olimbitsa thupi mopitirira muyeso.
- Kuthana ndi vuto la maganizo: Kuchita masewera olimbitsa thupi mopitirira muyeso nthawi zambiri kumachitika limodzi ndi matenda okhudzana ndi kudya , kuvutika maganizo , kapena matenda ovutika maganizo (OCD) . Matendawa amafunikanso chithandizo chapadera.
Ndiyenera kuchita chiyani ngati ndikuganiza kuti ndili ndi vutoli?
Ngati mukuganiza kuti chizolowezi chanu chochita masewera olimbitsa thupi chayamba kusokonekera, chinthu choyamba chofunikira kwambiri ndikulankhula ndi dokotala wanu . Angakupatseni malangizo oyenera komanso chithandizo.
Kuphatikiza apo, mutha kuchita izi kuti mudzisamalire nokha:
- Ikani patsogolo chakudya chopatsa thanzi: Zakudya zopatsa thanzi ndizofunikira kwambiri pa thupi lanu komanso m'maganizo mwanu. Yesani kuphika kapena kudya ndi banja lanu kuti mukhale ndi ubale wabwino ndi chakudya.
- Pangani masewera olimbitsa thupi kukhala ochezeka: Sinthani masewera olimbitsa thupi kukhala chochitika chosangalatsa komanso chosangalatsa ndi anzanu kapena achibale, monga kusewera badminton, kukwera njinga, kapena kuvina, m'malo mochita zinthu nokha komanso mokakamiza.
- Konzani masiku opumula: Thupi lanu limafunika nthawi kuti lidzikonze lokha. Ngati mwakhala mukuchita masewera olimbitsa thupi kwa masiku awiri, onetsetsani kuti mwatenga tsiku lonse lopuma kuti muchire.
- Pezani njira zosiyanasiyana zochepetsera kupsinjika maganizo: Musamangodalira masewera olimbitsa thupi kuti muchepetse kupsinjika maganizo. Yesani kuwerenga, kumvetsera nyimbo, luso lolenga, kulankhula ndi anzanu, kapena kusinkhasinkha.
- Pezani thandizo: Ngati mukuona kuti simungathe kudziletsa nokha, lankhulani ndi kholo kapena munthu wamkulu wodalirika. Thandizo lawo lingakhale gwero lofunika kwambiri la mphamvu.
Chinthu chofunika kwambiri kukumbukira (Uthenga Wopita Nawo Kunyumba)
Kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti munthu akhale ndi moyo wathanzi. Komabe, monga momwe zilili ndi chilichonse, ndikofunikira kuzindikira kuti kuchita masewera olimbitsa thupi mopitirira muyeso kungayambitse mavuto aakulu.
- Dziwani zizindikiro za kuchita masewera olimbitsa thupi mokakamiza. Nthawi ndi nthawi onani ngati zizolowezi zanu zikupitirira malire oyenera.
- Funani thandizo popanda manyazi kapena mantha. Kaya ndi dokotala, katswiri wa zamaganizo, kapena wachibale wodalirika, funsani thandizo lomwe mukuyenera.
- Kumbukirani kuti simuli nokha. Anthu ambiri amakumana ndi mavuto amenewa, ndipo pali thandizo la akatswiri lomwe lingakuthandizeni kuti muchiritse.
- Yesetsani kukhala ndi moyo wabwino. Onetsetsani kuti moyo wanu uli ndi malo ophunzirira, zosangalatsa, banja, ndi anzanu, komanso kuchita masewera olimbitsa thupi.
Nirogi Lanka akukumbutsani kuti: Kuchita masewera olimbitsa thupi kuyenera kubweretsa chisangalalo ndi thanzi m'moyo wanu, osati kuulamulira. Nthawi zonse muzikumbukira zizolowezi zanu.
kuchita masewera olimbitsa thupi mokakamiza, kuledzera, kuchita masewera olimbitsa thupi mopitirira muyeso, mavuto a kudya, triad ya azimayi othamanga, thanzi la maganizo
