Kuchita masewera olimbitsa thupi ndi njira yanzeru yopezera moyo wathanzi! Kodi tikambirane za izi?

Mwina mwamvapo mwambi wakuti, "Muyenera kuchita masewera olimbitsa thupi, ndi bwino thupi lanu," sichoncho? Koma kodi mumadziwa kuti kuchita masewera olimbitsa thupi sikuti ndi kwabwino thupi lanu lokha, komanso kwa maganizo anu ndi moyo wanu wonse? Ngati muchita masewera olimbitsa thupi moyenera, mudzatha kukhala ndi mphamvu tsiku lonse osatopa, ndipo malingaliro anu adzasintha kwambiri. Chifukwa chake, lero, tiyeni tikambirane chifukwa chake kuchita masewera olimbitsa thupi n'kofunika kwambiri.

N’chifukwa chiyani tonse tiyenera kuchita masewera olimbitsa thupi? Kodi ubwino wake ndi wotani?

Mwachidule, kuchita masewera olimbitsa thupi kumathandiza kwambiri matupi ndi malingaliro athu. Madokotala amati ndikofunikira kwambiri kukhala ola limodzi patsiku kusewera, kuthamanga, komanso kulumpha mwanjira yomwe imamva bwino m'thupi, makamaka panthawi ya sukulu. Koma zaka si vuto, aliyense angayambe kuchita masewera olimbitsa thupi. Tiyeni tiwone zina mwa zabwino zazikulu za izi.

1. Ubongo umagwira ntchito ngati chithumwa, ndipo tulo ndi labwino kwambiri!

• Umoyo Wabwino ndi Kuphunzira: Kodi mukudziwa kuti mukamachita masewera olimbitsa thupi, ubongo wanu umalandiranso mpweya wabwino? Izi zikutanthauza kuti ubongo umalandira mpweya womwe umafunikira. Izi zimathandizira zinthu monga kukumbukira kwanu ndi luso lanu loyang'ana kwambiri. Mumakumbukira bwino zinthu zomwe mumaphunzira.
• Kugona bwino: Simukugona bwino usiku? Yesani kuchita masewera olimbitsa thupi pang'ono. Mukakhala ndi thanzi labwino, tulo lanu lidzakhala labwino.
• Ubwino wa maganizo : Mukamachita masewera olimbitsa thupi, ubongo wanu umatulutsa mankhwala opatsa chimwemwe, otchedwa ma neurotransmitters monga ma endorphins . Izi zimakupangitsani kukhala osangalala komanso omasuka. Izi zingakuthandizeni kuthana ndi chisoni, nkhawa, komanso mantha. Kuchita masewera olimbitsa thupi kungathandizenso kuchepetsa chiopsezo cha matenda monga kuvutika maganizo .
• Kudzikhutiritsa: Tangoganizirani kuphunzira njira yatsopano yovinira, kapena kuthamanga mamita 100 mofulumira kuposa nthawi yanu yakale. Chisangalalo ndi kunyada komwe mumamva panthawiyo! Kuchita masewera olimbitsa thupi ndi chinthu chomwe chimakuthandizani kukwaniritsa zolinga zimenezo ndikukupangitsani kumva bwino.

2. Mutha kukhala ndi kulemera koyenera komanso kudziteteza ku matenda!

• Kulemera kwabwino :Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kupewa kusonkhanitsa mafuta osafunikira m'thupi ndipo kumathandiza kuti thupi likhale ndi thupi labwino.
• Chitetezo ku matenda: Kodi mukudziwa kuti kusachita masewera olimbitsa thupi kumatsegula chitseko cha matenda ambiri oopsa monga ' Type 2 Diabetes' , 'Heart Disease' , ndi 'High Blood Pressure' ? Ngati muchita masewera olimbitsa thupi moyenera, mutha kuchepetsa kwambiri chiopsezochi.
• Mafupa olimba: Maseŵera olimbitsa thupi monga kulumpha, kuthamanga, ndi kunyamula zolemera amalimbitsa mafupa anu. Izi ndizofunikira kwambiri kuti muteteze ku zinthu monga kusweka kwa mafupa mukakalamba.

3. Khalani ndi mphamvu komanso thanzi labwino pamene mukukalamba!

Izi sizingawoneke ngati nkhani yaikulu kwa inu pakadali pano. Mungaganize kuti, "O, zivute zitani, ndikalambabe." Koma zotsatira za masewera olimbitsa thupi omwe mumachita lero zidzamveka mukadzakula.

• Moyo Wabwino: Anthu omwe amachita masewera olimbitsa thupi nthawi zonse amakhala ndi mwayi wokhala ndi moyo wosangalala komanso kuchita zinthu zomwe amakonda akamakalamba. Izi zikutanthauza kuti moyo wawo umawonjezeka.
• Thanzi la ubongo: Kuchita masewera olimbitsa thupi kumathandizanso kuteteza matenda okumbukira zinthu monga matenda a Alzheimer omwe amabwera ndi ukalamba.
• Chitetezo ku kugwa: Mukakulitsa bwino thupi lanu, simudzagwa mosavuta mukakula, ndipo ngakhale mutagwa, simudzakhala ndi ngozi zoopsa.

"Ndiye taganizirani kuchuluka kwa masewera olimbitsa thupi kamodzi kokha komwe kungathandizire thupi ndi malingaliro athu! Zili ngati mankhwala, sichoncho?"

Chabwino, kodi ndi zinthu ziti zomwe zili mu pulogalamu yochita masewera olimbitsa thupi moyenera?

Kawirikawiri, tikamalankhula za pulogalamu yolimbitsa thupi moyenera, imakhala ndi zigawo zitatu zazikulu: 1. Kuchita Masewera Olimbitsa Thupi 2. Kuphunzitsa Mphamvu 3. Zochita Zosinthasintha Tiyeni tikambirane za chilichonse mwa izi mwatsatanetsatane.

1. Kuchita Masewera Olimbitsa Thupi - Zabwino pa Mtima

Monga minofu ina yonse ya thupi lanu, mtima wanu umakonda kuchita masewera olimbitsa thupi abwino. Kuchita masewera olimbitsa thupi olimbitsa thupi ndi chilichonse chomwe chimakweza kugunda kwa mtima wanu ndikukupangitsani kupuma molimbika (koma mwanjira yabwino!). Mukachita masewera olimbitsa mtima ndi mapapo anu nthawi zonse, amakhala olimba komanso okhoza kunyamula magazi okhala ndi mpweya wambiri m'thupi lanu lonse. Kodi mumachita bwanji masewera olimbitsa thupi olimbitsa thupi?

• Masewera a timu: Mumasewera basketball, mpira wamiyendo, netiboli.Ngati mumasewera masewera a timu, mumakhala ndi ola limodzi kapena kuposerapo la masewera olimbitsa thupi a aerobic masiku oyeserera.
• Zinthu zomwe mungachite nokha: ​​Ngati simukuchita masewera a timu, palibe vuto. Pali zinthu zambiri zoti muchite, monga kukwera njinga, kuthamanga, kusambira, kuvina, kusewera tenisi, kuyenda, kukwera mapiri, ndi zina zotero. Muyenera kusankha chinthu chomwe mumakonda. Taganizirani izi, ngakhale kupita kokayenda ndi mnzanu m'mawa ndi 'masewera olimbitsa thupi' abwino.

2. Limbitsani minofu yanu - Kuphunzitsa Mphamvu

Sikuti mtima wanu wokha, komanso minofu ina m'thupi lanu imakondanso kuchita masewera olimbitsa thupi. Mukagwiritsa ntchito minofu yanu, pang'onopang'ono imakhala yolimba. Izi ndi zomwe timatcha 'kulimbitsa thupi' . Nchifukwa chiyani izi zili zofunika? Kukhala ndi minofu yolimba kumapereka chithandizo chabwino ku mafupa anu komanso kumakuthandizani kukutetezani ku kuvulala. Masewero ena a 'kulimbitsa thupi' amalimbitsanso mafupa anu. Kodi mungatani kuti mulimbitse minofu yanu? Simuyenera kunyamula zolemera kuti mulimbitse minofu yanu. Masewero osiyanasiyana amalimbitsa magulu osiyanasiyana a minofu.

• Za manja: Kupalasa bwato, kukoka ma pull-up, ndi ma push-up ndi zabwino. Mukukumbukira zinthu zomwe munkachita kusukulu? Zimenezo ndi zomwezo.
• Kwa miyendo: Kuthamanga, kukwera njinga, kukwera mapiri, ndi zina zotero ndi zabwino. Zinthu monga kugoba ndi kukweza miyendo zimathandizanso kuti miyendo ikhale yolimba.
• Kuti thupi likhale ndi mphamvu m'mimba ndi m'mimba: Kupalasa bwato, yoga kapena Pilates , matabwa, ndi ma crunches ndi abwino kwambiri.

3. Tiyeni tichotse kuuma kwa thupi - Zochita Zosinthasintha

Cholinga cha masewera olimbitsa thupi sikuti kungolimbitsa mtima, minofu, ndi mafupa okha. Masewera olimbitsa thupi amathandizanso thupi lanu kukhala losinthasintha komanso losavuta kutambasula . Izi zikutanthauza kuti minofu ndi mafupa anu amatha kupindika ndi kutambasula mosavuta. Izi ndi zomwe timatcha 'Kusinthasintha' . Kodi ubwino wokhala wosinthasintha ndi wotani? Thupi likasinthasintha, likhoza kukulitsa luso lanu posewera masewera. Zochita zina, mwachitsanzo, kuvina ndi masewera ankhondo monga 'Karate', zimafuna kusinthasintha kwakukulu. Koma masewera ena, monga mpira, nawonso amathandiza. Kuphatikiza apo, zimapangitsa kuti zikhale zosavuta kuchita ntchito za tsiku ndi tsiku popanda kupsinjika thupi lanu. Kodi mungachite chiyani kuti muwonjezere kusinthasintha?

• Masewera ankhondo monga "Karate" .
• Ballet ndi Gymnastics.
• Yoga ndi masewera olimbitsa thupi abwino kwambiri kuti munthu akhale womasuka.
• Kaya mumachita masewera olimbitsa thupi otani, chitani masewera olimbitsa thupi mukamaliza.Zimathandiza kwambiri kuti muwongolere kusinthasintha kwanu.

Kodi ndingapitirize bwanji kuchita izi?

Vuto lalikulu kwambiri kwa anthu ambiri ndi ili. Mwina mukuganiza kuti, "N'zosavuta kuyamba, koma n'zovuta kupitiriza." Chimodzi mwa zifukwa zazikulu zomwe anthu ambiri amasiya kuchita masewera olimbitsa thupi patatha masiku angapo ndi chifukwa chakuti amatopa, kapena kutaya chidwi . Ngati simukusangalala ndi zomwe mukuchita, n'zovuta kupitiriza. Ndiye mumatani?

• Pezani zomwe mumakonda: Pali masewera ndi zochitika zosiyanasiyana. Yesani chilichonse ndikuwona chomwe mumakonda kwambiri komanso chomwe chikukuyenererani. Mwina mukufuna kutenga kalasi yovina, kapena kusewera badminton ndi anzanu.
• Ngati mukufuna chilimbikitso china: Lowani nawo kalasi, lowani nawo gulu, kapena pezani mnzanu woti achite nanu masewera olimbitsa thupi. Kenako, ngakhale mutakhala kuti simukusangalala, mudzaganiza kuti, "O, ndiyenera kupita lero."
• Pezani upangiri: Funsani mphunzitsi kapena katswiri wa masewera olimbitsa thupi kuti akuthandizeni kuyambitsa pulogalamu yomwe ikugwirizana ndi inu komanso mulingo wanu wa thupi.
• Aliyense akhoza kuchita izi: Ngakhale mutakhala ndi chilema kapena matenda monga mphumu, simungathe kusiya kuchita masewera olimbitsa thupi. Chofunika kwambiri ndikulankhula ndi dokotala wanu musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi ngati muli ndi mavuto aliwonse azaumoyo.
• Ndikofunikanso kusuntha pang'ono: Ndikofunikira kuchepetsa kukhala pamalo amodzi kwa nthawi yayitali ndikusuntha thupi lanu momwe mungathere.

Ndiye, tiyeni tiyambe lero? - Uthenga Wathu Wopita Nawo Kunyumba

Kotero, poganizira zonsezi, mutha kuwona chifukwa chake kuchita masewera olimbitsa thupi ndi njira yanzeru, sichoncho? Mukaganizira za ubwino wokhala ndi masewera olimbitsa thupi pa thanzi, n'zoonekeratu kuti kuchita masewera olimbitsa thupi ndi chisankho chanzeru.

Chinthu chabwino kwambiri pa masewera olimbitsa thupi ndichakuti sikuchedwa kuyamba .

Mungayambe pang'ono. Ngakhale kuyenda njinga kwakanthawi, kuyenda ndi galu, kapena masamba ochepa m'munda ndi mitundu yonse ya masewera olimbitsa thupi. Ngati ndinu watsopano kuchita masewera olimbitsa thupi, yambani ndi mphindi zochepa patsiku ndipo pang'onopang'ono onjezerani masewera olimbitsa thupi anu kufika pa mphindi zosachepera 60 patsiku. Kumbukirani, thupi lanu lidzakuthokozani mtsogolo!

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