Kodi tikambirane za masewera olimbitsa thupi osavuta kwa achinyamata?

Ntchito ya kusukulu, maphunziro akunja, kucheza ndi anzanu, kupita pa malo ochezera a pa Intaneti ... zonsezi zimakuvutitsani pang'ono, zomwe zikutanthauza kuti kupeza nthawi yochita masewera olimbitsa thupi kungakhale kovuta kwambiri kwa inunso nthawi zina, eti? Kwenikweni, ili ndi vuto lofala kwa achinyamata ambiri masiku ano. Koma ngati tikufuna kukhala ndi thanzi labwino, mphamvu, komanso chisangalalo, sitingasiye kuchita masewera olimbitsa thupi. Lero, tiyeni tikambirane za masewera olimbitsa thupi osavuta, osavuta omwe angagwiritsidwe ntchito mosavuta m'miyoyo ya achinyamata otanganidwa ngati yanu.

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

Kodi mukuganiza kuti kuchita masewera olimbitsa thupi ndi kwa akuluakulu okha, kapena kwa iwo okha omwe amapita ku gym kukamanga matupi awo? Ayi konse. Unyamata wanu ndi nthawi yabwino kwambiri yomanga thupi lanu. Kuchita masewera olimbitsa thupi kuli ngati feteleza womwe mumayika pamtengo uli wachinyamata.

Ubwino wakuthupi ndi wambiri!

• Mafupa ndi minofu yolimba: Mukathamanga, kulumpha, kusewera, ndi kuchita masewera olimbitsa thupi, mafupa anu amakhala olimba. Minofu yanu imakula . Kenako, mukakula, mudzakhala ndi mavuto ochepa a msana ndi bondo.
• Kusunga kulemera kwabwino: Mukachita masewera olimbitsa thupi ndi zakudya zoyenera , mutha kusunga kulemera kwabwino malinga ndi kutalika kwanu popanda kuwonjezera kulemera kosafunikira.
• Kugona bwino: Mukachita masewera olimbitsa thupi m'malo mongokhala chete tsiku lonse, mumagona mofulumira usiku ndipo mumadzuka ndi mphamvu zatsopano m'mawa.
• Mphamvu zambiri: Mungaganize kuti mukamachita masewera olimbitsa thupi molimbika pang'ono, mudzamva mphamvu zambiri. Koma zoona zake n'zakuti, mosiyana ndi zimenezi, thupi lanu limagwira ntchito bwino, zomwe zimakupatsani mphamvu zambiri kuti mukhale ndi mphamvu tsiku lonse.
• Chitetezo ku matenda: Kodi mukudziwa kuti kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeni kwambiri ku matenda akuluakulu monga matenda a shuga ndi matenda a mtima omwe mungakumane nawo mtsogolo?

Palinso ubwino wambiri wamaganizo!

• Amachepetsa nkhawa : Mayeso a kusukulu, mavuto a homuweki, mikangano yaying'ono ndi anzanu... Zonsezi zitha kuchepetsedwa pochita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kuli ngati 'kuchepetsa nkhawa'.
• Zimamveka bwino: Tikamachita masewera olimbitsa thupi, ubongo wathu umapanga mankhwala otchedwa `Endorphins`. Izi mwachibadwa zimatipangitsa kukhala osangalala komanso omasuka.
• Luso lophunzira ndi kukumbukira zinthu zimakula: Chifukwa ubongo umalandira magazi okwanira, umakumbukira bwino zomwe umaphunzira ndipo zimakhala zosavuta kuziganizira.
• Kudzidalira kumawonjezeka: Momwe mumaganizira za thupi lanu ndi luso lanu kumakhala kwabwino. Mumamva ngati, "Ndingathe kuchita izi."

Kodi muyenera kuchita masewera olimbitsa thupi angati patsiku?

Akatswiri amanena kuti achinyamata ayenera kuchita masewera olimbitsa thupi kwa mphindi zosachepera 60 patsiku . Zambiri mwa izi ziyenera kukhala masewera olimbitsa thupi pang'ono kapena amphamvu.

Taganizirani izi, ngati mulibe nthawi yochitira izi kwa mphindi 60 nthawi imodzi, mutha kuzigawa m'magawo. Monga mphindi 20 m'mawa, mphindi 20 masana, ndi mphindi 20 usiku.

"Kuchita masewera olimbitsa thupi si chilango, ndi mphatso yomwe mumapatsa nokha!"

Kodi mitundu iyi ya masewera olimbitsa thupi ndi iti?

Mtundu umodzi wa masewera olimbitsa thupi sukwanira kuti thupi likhale lathanzi komanso lamphamvu. Tiyeni tidziwe mitundu itatu ikuluikulu ya masewera olimbitsa thupi.

1. Kuchita masewera olimbitsa thupi a mtima - ndiko ' Aerobic Activity'

Iyi ndi masewera olimbitsa thupi omwe angakuthandizeni kuti mtima wanu ugwire bwino ntchito komanso kuti muzitha kuthamanga pang'ono. Mtima wathu uli ngati injini ya galimoto. Masewera olimbitsa thupi amenewa ndi ofunikira kuti agwire bwino ntchito.

• Zitsanzo: kuyenda mwachangu, kuthamanga, kukwera njinga, kusambira, kuvina (kuvina nyimbo yomwe mumakonda, ndiko kuchita masewera olimbitsa thupi abwino!), ndipo masewera omwe mumasewera, monga basketball, cricket, netball, ndi volleyball, nawonso ali m'gululi.

2. Kuchita masewera olimbitsa thupi kuti thupi likhale ndi mphamvu - ndiko 'Kuphunzitsa Mphamvu'

Izi zimalimbitsa minofu yanu. Minofu yanu ikakhala yolimba, 'Metabolism' ya thupi lanu, njira yomwe chakudya chimagawidwira ndikugwiritsidwa ntchito popanga mphamvu, imathamanganso. Simuyenera kunyamula zolemera kuti muchite masewera olimbitsa thupi awa. Mutha kuchita izi pogwiritsa ntchito kulemera kwanu.

• Zitsanzo: Zinthu monga `Sit Backs` (zomwe tikambirana pansipa), `Push-ups` (zomwe zingachitike podalira khoma kapena mawondo anu pansi), ndi `Squats` (zomwe zili ngati kukhala pampando).

3. Kusinthasintha kwa thupi - ndiko 'Kusinthasintha'

Izi zikuthandizani kuti muzitha kupindika ndi kufutukula mafupa anu mosavuta. Ndizabwinonso pa minofu yanu. Zimachepetsanso chiopsezo chovulala.

• Chitsanzo: Yoga ndi njira yabwino kwambiri yowonjezerera kusinthasintha. Kuchita masewera olimbitsa thupi musanayambe komanso mutatha kuchita masewera olimbitsa thupi kungathandizenso pa izi.

Masewero osavuta a 'Strength Training' omwe mungachite kunyumba

Simukusowa zida zapadera, simukusowa kuwononga ndalama pogula umembala wa gym, kapena nthawi yambiri yochita masewera olimbitsa thupi awa. Komabe, ndi bwino kufunsa dokotala wanu, mphunzitsi wa maphunziro olimbitsa thupi kusukulu, kapena mphunzitsi musanayambe kuchita masewera olimbitsa thupi kuti muwonetsetse kuti ndi oyenera kwa inu.

1. Kugona M'mbuyo - Zabwino kwambiri pa minofu ya m'mimba!

Ichi ndi masewero olimbitsa thupi ofanana ndi `Sit-up`.

• Gawo 1 (Malo Oyambira): Khalani pansi. Gwadani mawondo anu ndikuyika mapazi anu pansi. Tambasulani manja anu molunjika patsogolo panu. (Taganizirani momwe zasonyezedwera pachithunzichi.)
• Gawo 2 (Momwe mungachitire masewero olimbitsa thupi): Tsopano pang'onopang'ono gwedezani thupi lanu lakumtunda kumbuyo. Limbitsani minofu ya m'mimba mwanu, sungani msana wanu mowongoka, ndipo bwererani kumbuyo momwe mungathere. Koma musagone pansi mokwanira. Thupi lanu liyenera kupanga mawonekedwe a `V`.
• Gawo 3 (Kubwerera): Dikirani kwa masekondi angapo, kenako pang'onopang'ono bwererani pamalo oyambira.
• Kangati koti muchite izi: Chitani ma reps 8-10 poyamba. Mukayamba kuzolowera, mutha kuwonjezera mpaka 12-15. Chitani ma seti awiri kapena atatu.

2. Thalauza - Ndi labwino kwa thupi lonse!

Izi zidzalimbitsa minofu yonse m'mimba mwanu, msana, ndi mapewa.

• Momwe mungachitire: Gonani pansi chafufumimba. Sungani thupi lanu lonse molunjika, ngati thabwa , ndi manja ndi zala zanu zokha pansi. Mutu wanu, msana, ndi matako ziyenera kukhala zowongoka. Limbitsani mimba yanu.
• Kutalika kwa nthawi yogwirira: Yesani kugwira izi kwa masekondi pafupifupi 15-20 poyamba. Mukayamba kuzolowera, onjezerani kufika pa masekondi 30, masekondi 45, kenako mphindi imodzi.

3. Kugona pansi - kwa miyendo ndi matako

Ichi ndi maseŵera olimbitsa thupi omwe ali ngati kukhala pampando.

• Momwe mungachitire: Imani molunjika ndi mapazi anu otambasula mapewa anu. Mutha kutambasula manja anu patsogolo panu kapena kuwadutsa pachifuwa chanu. Tsopano dzichepetseni pang'onopang'ono ngati kuti mukukhala pampando. Musalole mawondo anu kupitirira zala zanu. Tsitsani mpaka ntchafu zanu zigwirizane ndi pansi, kenako bwererani mmwamba.
• Kodi mungachite kangati?: Chitani ma reps 10-15. Chitani ma sets awiri kapena atatu.

Kumbukirani izi mukayamba kuchita masewera olimbitsa thupi.

• Yambani pang'onopang'ono: Musayambe mwamphamvu kwambiri ndikuvulaza thupi lanu. Yambani pang'onopang'ono ndipo pang'onopang'ono onjezerani nthawi ndi mphamvu ya masewera olimbitsa thupi anu.
• Imwani madzi: Imwani madzi ambiri musanayambe kuchita masewera olimbitsa thupi, mukuchita masewera olimbitsa thupi, komanso mutatha kuchita masewera olimbitsa thupi. Si bwino kutaya madzi m'thupi.
• Kutenthetsa ndi Kuziziritsa: Musanayambe kuchita masewera olimbitsa thupi, chitani masewera olimbitsa thupi opepuka (monga kuthamanga pamalo ake, kugwedeza manja ndi miyendo yanu) kuti mutenthetse kwa mphindi 5-10. Mukamaliza kuchita masewera olimbitsa thupi, chitani masewera olimbitsa thupi pang'ono ndi kutambasula. Izi ndi zabwino kwa minofu yanu.
• Mvetserani thupi lanu:Ngati mukumva kutopa kapena kuvutika, siyani kupuma. Ngati mukumva kupweteka, musamukakamize kuchita masewera olimbitsa thupi.
• Sangalalani! Sankhani masewera olimbitsa thupi omwe mumakonda. Chitani ndi mnzanu. Kenako mutha kupitiriza popanda kutopa.

Zinthu zina zomwe mungachite kunyumba

• Gwiritsani ntchito masitepe: M'malo mokwera chikepe kapena chikweto, kwerani masitepe nthawi iliyonse yomwe mungathe.
• Kuvina: Valani nyimbo yomwe mumakonda, khalani m'chipinda chanu, ndipo vinani kwa mphindi 15-20. Ndi masewera olimbitsa thupi abwino kwambiri!
• Thandizani ntchito zapakhomo: Kusesa pabwalo ndi kuyeretsa nyumba ndi njira ina yochitira masewera olimbitsa thupi.
• Sewerani: Ngati muli ndi abale ndi alongo anu aang'ono, thamangani ndi kusewera nawo. Ngati muli ndi galu, pitani panja kukasewera naye.

"Kuchita masewera olimbitsa thupi lero ndi ndalama zambiri pa thanzi la mawa!"

Ndiye, kodi tiyambe tsopano? (Uthenga Wopita Nawo Kunyumba)

Unyamata ndi nthawi yosangalatsa komanso yogwira mtima kwambiri pa moyo. Kusamalira thanzi lanu panthawiyi kudzakhazikitsa maziko abwino okhala ndi moyo wopanda matenda komanso wathanzi mtsogolo.

Musaganize kuti kuchita masewera olimbitsa thupi n'kotopetsa kapena kovuta. Pezani njira yomwe ikukuyenererani komanso yomwe mumakonda. Ikhoza kukhala kuthamanga, kuvina, kuchita yoga, kapena ngakhale masewera olimbitsa thupi osavuta ngati awa omwe mungachite kunyumba.

Chofunika kwambiri ndi kuyamba ndi kupitiriza. Khalani ndi zolinga zazing'ono. Ngati mwachita mphindi 10 lero, yesani kuchita mphindi 15 pa sabata. Kuchita izi ndi anzanu kudzakuthandizani kwambiri.

Choncho, musadikirenso, yambani kuwonjezera masewera olimbitsa thupi pang'ono tsiku lanu la lero. Thupi lanu lidzakuthokozani! Kumbukirani, maganizo abwino amakhala m'thupi labwino. Muli ndi mwayi!

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