Maseŵero Osavuta kwa Achinyamata: Kodi tikambirane?

Ntchito ya kusukulu, kuphunzitsa, kucheza ndi anzanu... Inde, n'zovuta kupeza nthawi yochita masewera olimbitsa thupi ndi zonsezi, sichoncho? Ili ndi vuto lomwe achinyamata ambiri muli nalo. Koma kodi mukudziwa kufunika kochita masewera olimbitsa thupi pang'ono?

N’chifukwa chiyani kuchita masewera olimbitsa thupi n’kofunika kwambiri kwa inu achinyamata?

Mwachidule, kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti thupi lanu ndi maganizo anu zikhale zathanzi. Zili ngati mafuta a galimoto. Kuchita masewera olimbitsa thupi komwe mumachita pa msinkhu uwu kudzakupatsani mphamvu zambiri za tsogolo lanu. Tangoganizani, minofu yanu idzakhala yolimba, mafupa anu adzakhala olimba, ndipo mphamvu yanu yolimbana ndi matenda idzawonjezeka . Sikuti zokhazo, komanso ndi zabwino kwambiri pa thanzi lanu la maganizo. Kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa nkhawa ndi nkhawa, komanso kumakuthandizani kugona tulo tabwino usiku. Chifukwa chake, ndikofunikira kupeza nthawi yochita masewera olimbitsa thupi!

Ndi masewera olimbitsa thupi ati omwe ali oyenera kwa inu achinyamata?

Tsopano mwina mukudabwa kuti, 'Ndiyenera kuchita masewera olimbitsa thupi otani?' Akatswiri amati achinyamata ayenera kuchita masewera olimbitsa thupi osachepera mphindi 60 patsiku. Zambiri mwa izi ziyenera kukhala masewera olimbitsa thupi pang'ono mpaka amphamvu. Kuphatikiza apo, muyeneranso kupeza nthawi yochita masewera olimbitsa thupi amphamvu komanso olimbitsa thupi osinthasintha . Tiyeni tiwone chilichonse mwa izi padera, sichoncho?

Kodi kuchita masewera olimbitsa thupi (aerobic) n'chiyani?

Izi ndi zomwe timazitcha `(Aerobic Activity)`. Mwachidule, zimaphatikizapo chilichonse chomwe chimakweza kugunda kwa mtima wanu ndikupangitsani kupuma movutikira. Ganizirani za kukwera njinga, kuthamanga mwachangu, kuvina, kusambira, kusewera masewera omwe mumakonda (monga mpira, netball). Kuchita zinthuzi kumapangitsa mtima ndi mapapo anu kugwira ntchito molimbika. Izi zikutanthauza kuti thupi lanu lonse limalandira mpweya wambiri. Ubwino womwe mumapeza kuchokera ku izi ndi wambiri:

• Mtima umakhala wathanzi.
• Kugwira ntchito kwa mapapo kumakula.
• Mafuta osafunikira a thupi amatenthedwa ndipo mawonekedwe a thupi amatha kusungidwa bwino.
• Zimathandiza kuti mtima wanu ukhale wabwino komanso kuti mukhale osangalala .
• Gonani bwino.

Choncho, muyenera kugwiritsa ntchito nthawi yanu yambiri yochita masewera olimbitsa thupi tsiku ndi tsiku pa mtundu uwu wa `(Activity Aerobic)`. Osachepera mphindi 30-45.

Kodi chimachitika ndi chiyani ndi masewera olimbitsa thupi?

Izi zimatchedwa `(Kuphunzitsa Mphamvu)`. Maseŵerawa amalimbitsa minofu yanu ndikufulumizitsa kagayidwe ka thupi m'thupi lanu. Minofu yanu ikakhala yolimba, mutha kugwira ntchito iliyonse mosavuta. Mumapeza mphamvu zambiri pazinthu monga kukweza zinthu ndi kukwera masitepe. Komanso, mafupa anu amakhala olimba, ndipo mukakula, mumachepetsa chiopsezo chotenga matenda monga `(Osteoporosis)`.

Chabwino kwambiri ndichakuti, simuyenera kupita ku malo ochitira masewera olimbitsa thupi kuti mukachite masewera olimbitsa thupi awa. Pali zinthu zosavuta zomwe mungachite kunyumba. Mwachitsanzo:

• Kupukusa thupi - Mungayambe mwa kuwerama pakhoma kapena ndi mawondo anu pansi.
• Kugona pansi - Kuchita ngati kuti mukukhala pampando.
• Malunge
• Sit-up
• Maseŵero olimbitsa thupi monga 'Sit Backs', omwe tidzakambirana pambuyo pake.

Ndikokwanira kuchita masewera olimbitsa thupi amtunduwu kwa mphindi 15-20 masiku awiri kapena atatu pa sabata.

Kufunika kowonjezera kusinthasintha

Chachitatu ndi kusinthasintha, kutanthauza "Kusinthasintha". Izi zikutanthauza kuti mafupa ndi minofu yanu imatha kuyenda mosavuta. Mukakhala ndi kusinthasintha kwabwino, simungavulale kwambiri . Komanso, thupi lanu limakhala lopepuka ndipo mutha kuchita ntchito za tsiku ndi tsiku mosavuta.

Njira imodzi yabwino kwambiri yowonjezera kusinthasintha ndikuchita yoga . Kupatula apo, mutha kuchitanso masewera olimbitsa thupi otambasula nthawi zonse. Ndi bwino kwambiri kutambasula pang'ono musanayambe komanso mutatha kuchita masewera olimbitsa thupi.

Tiyeni tiwone masewera olimbitsa thupi osavuta omwe mungachite kunyumba.

Tsopano mwina mwamvetsa kufunika kwa masewera olimbitsa thupi komanso mtundu wa masewera olimbitsa thupi omwe muyenera kuchita. Tiyeni tiwone masewera olimbitsa thupi osavuta omwe mungachite kunyumba, popanda zida zapadera , popanda kuwononga ndalama popita ku gym, komanso popanda kutenga nthawi yambiri. Koma kumbukirani, musanayambe masewera olimbitsa thupi awa, ndikofunikira kufunsa dokotala wanu, mphunzitsi wamasewera kusukulu, kapena mphunzitsi kuti atsimikizire kuti awa akuyenererani .

Momwe Mungachitire Sit Backs

Iyi ndi masewera olimbitsa thupi osavuta kwambiri.

• Gawo 1: Choyamba, khalani pansi. Gwadani mawondo anu ndikuyika mapazi anu pansi. Ikani manja anu molunjika patsogolo panu.
• Gawo 2: Tsopano limbitsani mimba yanu ndipo pang'onopang'ono muweramire thupi lanu kumbuyo. Ngati kuti mugona pansi, koma osati kwathunthu. Bwererani momwe mungathere, gwirani kwa masekondi angapo, kenako bwererani mmwamba.
• Gawo 3: Chitani izi ka 8 mpaka 12 motsatizana. Pumulani pang'ono, kenako chitaninso kuzungulira kwina. Kuzungulira kawiri kapena katatu kuyenera kukhala kokwanira.

Izi zidzalimbitsa minofu yanu yapakati.

Bokosi - masewera olimbitsa thupi abwino kwambiri a thupi lonse

Bokosi ndi masewera ena ofunikira kwambiri. Sikuti amangolimbitsa minofu ya m'mimba, komanso manja, miyendo, ndi minofu ya msana.

• Momwe mungachitire: Gonani pansi chafufumimba. Tsopano ikani zigongono ndi manja anu pansi ndikukweza thupi lanu. Thupi lanu liyenera kukhala lolunjika kuyambira kumutu mpaka ku zidendene. Ngati thabwa.
• Limbitsani mimba yanu ndipo yesani kugwira ntchitoyi kwa nthawi yayitali momwe mungathere. Yambani ndi masekondi 20-30 ndipo pang'onopang'ono onjezerani nthawiyo.
• Chitani izi kawiri kapena katatu patsiku.

Kulimbitsa thupi - Mphamvu ya miyendo ndi matako

Ma squats ndi amodzi mwa masewera olimbitsa thupi abwino kwambiri olimbitsa minofu ya miyendo ndi matako.

• Momwe mungachitire: Imani molunjika. Ikani mapazi anu motalikirana ngati mapewa anu.
• Tsopano pang'onopang'ono pindani mawondo anu ndi kudzitsitsa ngati kuti mukukhala pampando. Kankhirani matako anu kumbuyo. Onetsetsani kuti mawondo anu sadutsa zala zanu.
• Pitani pansi momwe mungathere ndipo bwererani mmwamba.
• Chitani izi 10-15, kawiri kapena katatu.

Chofunika: Ndikofunikira kwambiri kukhala ndi mawonekedwe abwino pochita masewera olimbitsa thupi awa. Kuchita molakwika kungayambitse kuvulala. Chifukwa chake, ndi bwino kuchita masewera olimbitsa thupi pamaso pa galasi kapena ndi munthu amene mumamudziwa.

Malangizo ochepa oti mupange masewera olimbitsa thupi kukhala chizolowezi

Chabwino, tsopano mukudziwa zambiri zokhudza masewera olimbitsa thupi. Koma kukhala ndi chizolowezi ndicho chinthu chovuta kwambiri. Nayi thandizo pang'ono pa izi:

• Sankhani chinthu chomwe mumakonda: Kuchita masewera olimbitsa thupi sikuyenera kukhala kosasangalatsa. Sankhani chinthu chomwe mumakonda. Kungakhale kuvina, kusewera ndi anzanu, kapena kukwera njinga. Mukatero simudzamva kutopa kuchita zimenezo.
• Lowani ndi mnzanu: N'zosangalatsa kwambiri kuchita izi ndi mnzanu, m'bale wanu, kapena ngakhale amayi kapena abambo anu kuposa kuchita nokha. Mudzaphonya zochepa mukachita izi ndi munthu wina.
• Khalani ndi zolinga zazing'ono: Musamakhazikitse zolinga zazikulu nthawi imodzi. Ngati muyamba ndi kunena kuti, 'Ndithamanga kwa ola limodzi patsiku,' mungakhumudwe ngati simungathe kuchita zimenezo. M'malo mwake, yambani ndi zolinga zazing'ono monga, 'Ndiyenda kwa mphindi 15 lero.' Pang'onopang'ono onjezerani nthawi ndi mphamvu.
• Pangani nthawi: Monga momwe mumapezera nthawi yochitira kalasi yanu yophunzitsa, patulani nthawi yochepa patsiku lanu yochitira masewera olimbitsa thupi. Musawonjezere ntchito zina pa nthawiyo.
• Ngati mwaphonya kuchita masewera olimbitsa thupi, musadandaule: Masiku ena simungathe kuchita masewera olimbitsa thupi. Palibe vuto. Musadandaule nazo, ingoyambaninso tsiku lotsatira. Chofunika kwambiri ndikupitiriza.
• Dzipatseni mphatso yaying'ono: Mukamaliza cholinga, dzipatseni mphatso yaying'ono. Ikhoza kukhala buku, ikhoza kukhala chakudya chomwe mumakonda. Idzakupangitsani kukhala ndi chidwi kwambiri.

Chinthu chofunika kwambiri kukumbukira

Kotero, ndikukhulupirira kuti inu achinyamata mwaphunzirapo kanthu katsopano kuchokera ku zomwe ndanena lero. Kuchita masewera olimbitsa thupi ndi ndalama zabwino osati pa thanzi lanu lokha, komanso pa thanzi lanu la maganizo.

Kumbukirani, ngakhale zitakhala zazing'ono bwanji, chofunika kwambiri ndikuchita masewera olimbitsa thupi tsiku lililonse.

Chitani masewera olimbitsa thupi momwe mungathere, momwe mukufunira. Sikuti ndi masewera olimbitsa thupi okha, ndi mphatso yamtengo wapatali yomwe mumadzipatsa nokha. Tiyeni tiyambe pang'ono lero, sichoncho?

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