Kodi kuchita masewera olimbitsa thupi kumatikhudza bwanji? Tiyeni tidziwe bwino lomwe zomwe kumachita!

Mwina mwamvapo kambirimbiri kuti 'kuchita masewera olimbitsa thupi n'kwabwino pa thupi lanu'. Koma kodi mumadziwa kuti kuchita masewera olimbitsa thupi sikuti ndi kwabwino pa thupi lanu lokha, komanso pa maganizo anu? Ngati muchita masewera olimbitsa thupi moyenera, thupi lanu silidzatopa kwambiri, mudzatha kukhala ndi mphamvu tsiku lonse, ndipo malingaliro anu adzasintha kwambiri. Chifukwa chake, lero, tiyeni tikambirane za maseŵera olimbitsa thupi kwenikweni, ubwino wake, ndi momwe tingachitire bwino.

Kodi timapeza chiyani kwenikweni kuchokera ku masewera olimbitsa thupi?

Taganizirani izi, kuchita masewera olimbitsa thupi ndi chinthu chofunika kwambiri m'thupi lanu lonse ndi m'maganizo mwanu . Ubwino wake ndi wopanda malire.

• Kulimbitsa kwambiri ubongo wanu: Mukamachita masewera olimbitsa thupi, ntchito ya ubongo wanu komanso luso lake lophunzira zinthu zatsopano zimawonjezeka kwambiri. Ngati anthu ena ali ndi vuto logona usiku, izi zitha kukhalanso njira yabwino yothetsera vutoli. Ngati magazi akuyenda bwino muubongo, mphamvu yokumbukira imakulanso.

• Paradaiso wa mahomoni achimwemwe : Mukamachita masewera olimbitsa thupi, thupi lanu limapanga mankhwala apadera omwe amakupangitsani kukhala osangalala komanso omasuka. Timatcha ma endorphins awa. Zimamveka ngati thumba laling'ono la chisangalalo likupangidwa mkati mwa thupi lanu. Izi zimakuthandizani kuchepetsa matenda amisala monga kuvutika maganizo ndi nkhawa .

• Chisangalalo chenicheni cha kupambana: Mukaphunzira kuvina kwatsopano bwino, kapena mukathamanga mamita 100 ndikupambana nthawi yanu yakale... Inde, mumakhala ndi chisangalalo chachikulu mukamaliza cholinga chanu ndi masewera olimbitsa thupi, sichoncho? Tangoganizirani, musanathe kuchita ma push-up 5 motsatizana, koma mutatha kuchita masewera olimbitsa thupi kwakanthawi, mutha kuchita 10 kapena 15! Zili ngati kupambana mpikisano waukulu.

Chinanso n’chakuti kuchita masewera olimbitsa thupi ndi njira imodzi yabwino kwambiri yosungira thupi labwino komanso kuteteza matenda ena akuluakulu.

• Kuletsa Matenda: Kuchita masewera olimbitsa thupi nthawi zonse kumateteza kunenepa kosafunikira. Kumathandizanso kupewa matenda a shuga a mtundu wachiwiri , matenda a mtima,Zingachepetse kwambiri chiopsezo chotenga matenda osapatsirana monga kuthamanga kwa magazi . Awa ndi matenda ofala kwambiri masiku ano.

• Mafupa olimba: Taganizirani izi, masewera olimbitsa thupi monga kulumpha, kuthamanga, ndi kunyamula zolemera zimapangitsa mafupa anu kukhala olimba. Monga momwe maziko a nyumba yathu amakhalira olimba. Izi zimapangitsa kuti mafupa asakhale ofooka komanso osweka mosavuta tikamakalamba.

Tsopano, izi sizingawoneke ngati nkhani yaikulu kwa inu mukadali achichepere, koma kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti mukhale ndi thanzi labwino komanso mphamvu pamene mukukalamba .

• Khalani ndi zochita zambiri mukakalamba: Thupi lanu lidzakuthokozani mtsogolo. Kuchita masewera olimbitsa thupi moyenera kungakuthandizeni kukhala ndi moyo wabwino mukakalamba. Ndi bwino kwambiri kukhala ndi nthawi yogwira ntchito yanu popanda kudalira ena!

• Zimateteza kukumbukira ndi kupewa kugwa: Izi zimathandiza kusunga thanzi la ubongo ndikuteteza ku matenda akuluakulu monga matenda a Alzheimer omwe pang'onopang'ono amachititsa kuti munthu aiwale. Zingathandizenso kuchepetsa kugwa ndi kuvulala monga kusweka kwa miyendo komwe kumachitika chifukwa cha kutayika kwa thanzi pamene tikukalamba.

Ndiye, kodi ndi chiyani chomwe chiyenera kuphatikizidwa mu dongosolo lochita masewera olimbitsa thupi loyenerali?

Chabwino, tsopano tadziwa ubwino wochita masewera olimbitsa thupi. Koma kungothamanga ndi kulumpha sikokwanira. Kuti mupeze zotsatira zoyenera, muyenera kuganizira za magawo atatu akuluakulu a dongosolo lanu la masewera olimbitsa thupi. Awa ndi awa:

• Kuchita masewera olimbitsa thupi
• Kuphunzitsa mphamvu
• Zochita zomwe zimawonjezera kusinthasintha

Tiyeni tiwone chilichonse mwa izi padera.

Kodi masewera olimbitsa thupi awa a ' aerobic ' ndi otani? Kodi mumachita bwanji?

Monga minofu ina, mtima wathu umakondanso kuchita masewera olimbitsa thupi abwino. Kuchita masewera olimbitsa thupi otchedwa aerobic ndi masewera olimbitsa thupi aliwonse omwe amakweza kugunda kwa mtima wanu ndikukupangitsani kupuma molimbika pang'ono. Mukapatsa mtima ndi mapapo anu masewera olimbitsa thupi amtunduwu tsiku lililonse, amakhala olimba komanso okhoza kupereka mpweya m'ziwalo zonse za thupi lanu kudzera m'maselo amagazi omwe amanyamula mpweya. Taganizirani ngati 'ntchito yotumizira' ya thupi lathu ikugwira ntchito bwino. Selo lililonse, chiwalo chilichonse, chimafunikira mpweya kuti chikhale ndi moyo ndikugwira ntchito. Pamenepo thupi lonse limakhala ndi mphamvu komanso kutsitsimutsidwa. Ngati mumasewera masewera a timu, mwachitsanzo, basketball, mpira, kapena hockey, mumapeza mphindi 60 kapena kuposerapo zolimbitsa thupi pamasiku anu ochitira masewera olimbitsa thupi. Koma musadandaule ngati simusewera masewera a timu. Pali njira zina zambiri zochitira masewera olimbitsa thupi otchedwa aerobic!

• Kukwera njinga
• Kuthamanga (kaya m'paki, pagombe, kapena pa treadmill)
• Kusambira
• Kuvina (inde, inde, kuvina nyimbo ndi masewera olimbitsa thupi abwino kwambiri!)
• Kuyenda mwachangu
• Kusewera tenisi
• Kuyenda pansi
• Kusewera badminton

Mukhoza kusankha chilichonse. Chofunika kwambiri ndi kusankha chinthu chomwe mumakonda.

Ndiye kodi 'Kuphunzitsa Mphamvu' n'chiyani?

Sikuti mtima wanu wokha, komanso minofu ina m'thupi lanu imakondanso kuchita masewera olimbitsa thupi. Mukagwiritsa ntchito minofu imeneyi, pang'onopang'ono imakhala yolimba. Taganizirani izi ngati kuthirira ndi kuthirira chomera chaching'ono ndikuchikulitsa kukhala mtengo waukulu komanso wolimba. Ubwino wina wokhala ndi minofu yolimba ndikuti imapereka chithandizo chabwino pa mafupa anu ndikupewa kuvulala kosafunikira. Masewero ena olimbitsa thupi amathandizanso kulimbitsa mafupa anu, monga tanenera kale. Mudzawonanso ubwino wokhala ndi minofu yolimba pantchito zanu za tsiku ndi tsiku. Ganizirani zonyamula katundu wolemera, kusuntha silinda ya gasi kunyumba, kapena kunyamula mwana wamng'ono... Minofu yolimba imathandiza pa zonsezi. Simuyenera kupita ku gym ndikunyamula zolemera kuti mulimbikitse minofu yanu. Palinso zinthu zomwe mungachite kunyumba. Masewero aliwonse olimbitsa thupi amalimbitsa gulu lililonse la minofu m'thupi lanu. Yang'anani zitsanzo izi:

• Za manja: Kupalasa (pali makina a izi), kukoka-up (izi ndi zovuta pang'ono, koma zabwino kwambiri), kupukusa-up ( muyenera kuti munachita izi panthawi yamasewera kusukulu, sichoncho?), ndi masewera olimbitsa thupi a dumbbell kuyambira ndi zolemera zazing'ono ndi abwino kwambiri pa minofu ya manja.
• Limbitsani miyendo yanu: Kuthamanga, kukwera njinga, ndi kukwera masitepe ndi zabwino. Komanso, masewera olimbitsa thupi monga squats (zomwe zimakhala ngati kukhala pampando) ndi kukweza miyendo ndi zabwino kwambiri pa miyendo yanu.
• Pangani minofu ya m'mimba ndi mphamvu yapakati: Kupalasa bwato, yoga kapena Pilates , ndi masewera olimbitsa thupi monga matabwa ndi ma crunches ndi abwino kwambiri.

Kodi mungawonjezere bwanji kusinthasintha? Kodi zimenezo n'zofunika kwambiri?

Inde, ndithudi! Kuchita masewera olimbitsa thupi sikungolimbitsa mtima wanu, minofu, ndi mafupa okha. Kuchita masewera olimbitsa thupi kumathandizanso kuti thupi lanu likhale losinthasintha . Mwachidule, zikutanthauza kuti minofu ndi mafupa anu amatha kutambasula ndi kupindika mosavuta. Taganizirani ngati lamba wa rabara, womwe ungapindidwe mosavuta ndikukokedwa mbali iliyonse. Thupi lanu likasinthasintha, minofu ndi mafupa anu savulala kwambiri chifukwa chotambasula mosafunikira. Monga lamba wa rabara womwe umatambasula bwino susweka mosavuta. Kukhala wosinthasintha kungathandizenso luso lanu la masewera.Inde. Zochita zina, monga kuvina kapena masewera ankhondo monga karate, zimafuna kusinthasintha kwabwino. Komabe, kuwonjezera kusinthasintha kumakuthandizaninso kuchita bwino pamasewera ena, monga mpira. N'zosavuta kuyenda mofulumira ndikuyendetsa thupi lanu. N'zosavuta kupeza masewera ndi zochitika zomwe zimathandizira kusinthasintha:

• Masewera ankhondo monga karate
• Kuvina kwa ballet
• Masewera olimbitsa thupi
• Yoga (anthu ambiri amadziwa izi, ndi zabwino kwa thupi ndi malingaliro)

Izi ndi zosankha zabwino kwambiri. Komanso, kutambasula thupi mukamaliza kuchita masewera olimbitsa thupi kungakuthandizeni kukhala ndi mphamvu zosinthasintha. Tambasulani thupi kwa mphindi 5-10 mutatha kuchita masewera olimbitsa thupi.

Kodi mungapitilize bwanji kuchita masewera olimbitsa thupi popanda kutopa?

Ili ndiye vuto lalikulu kwa anthu ambiri. Chifukwa chachikulu chomwe anthu ambiri amayamba pulogalamu yochita masewera olimbitsa thupi ndi chidwi chachikulu kenako nkusiya patatha masiku angapo ndichakuti amatopa, kutanthauza kuti, amataya chidwi. Inde, ngati simukusangalala ndi zomwe mukuchita, zimakhala zovuta kupitiriza kuchita. Koma musadandaule! Pali masewera ndi zochitika zosiyanasiyana zomwe mungasankhe, kotero mutha kupeza zomwe zikukuyenererani komanso zomwe mumakonda! Ngati mukufuna chilimbikitso chowonjezera, yesani izi:

• Tengani kalasi yochita masewera olimbitsa thupi: Zumba, aerobics, yoga.
• Lowani mu timu: Mu masewera omwe mumakonda.
• Pezani mnzanu: Chitani masewera olimbitsa thupi nanu. Kenako, chifukwa cha munthu winayo, tidzapitiriza kuchita zimenezo. Ngakhale mutatopa, munganene kuti, "Aa, tiyeni tipite lero."
• Yesani zinthu zatsopano: Ngati mutopa ndi kuchita zomwezo, yesani njira zatsopano zochitira masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi m'malo atsopano.
• Mverani nyimbo: Simudzatopa mukamachita masewera olimbitsa thupi ndi nyimbo zomwe mumakonda.
• Konzani zolinga: Konzani zolinga zazing'ono (monga kuyenda kwa mphindi 30 masiku atatu sabata ino) ndipo dzipatseni mphotho yaying'ono mukamaliza.

Ngati mungathe, lankhulani ndi mphunzitsi kapena mphunzitsi wochita masewera olimbitsa thupi ku malo ochitira masewera olimbitsa thupi ndipo pemphani thandizo poyambitsa pulogalamu yoyenera inu ndi thanzi lanu. Adzakuuzani zoyenera kuchita komanso momwe mungachitire.

Kumbukirani, aliyense amene angathe kuyenda angapindule ndi kuchita masewera olimbitsa thupi ndikuchepetsa nthawi yomwe amakhala atakhala pamalo amodzi tsiku lonse. Palinso masewera olimbitsa thupi apadera omwe angachitike ndi upangiri wachipatala kwa anthu olumala kapena matenda apadera, monga mphumu. Komabe, ngati muli ndi mavuto aliwonse azaumoyo (mwachitsanzo, ngati simunazolowere kuchita masewera olimbitsa thupi, ngati muli ndi matenda a mtima), muyenera kulankhula ndi dokotala wanu musanayambe dongosolo lochita masewera olimbitsa thupi. Ndikofunikira kwambiri.

Pomaliza, zinthu zingapo zomwe muyenera kukumbukira:

Mukaganizira za ubwino wonsewu wa kuchita masewera olimbitsa thupi pa thanzi, mwina tsopano mwamvetsa bwino kufunika kwa masewera olimbitsa thupi. Chinthu chabwino kwambiri pa masewera olimbitsa thupi ndichakuti sikuchedwa kuyamba. Kaya muli ndi zaka zingati kapena muli ndi thanzi labwino, pali zomwe mungachite.

• Ngakhale zinthu zazing'ono zimafunika: Kodi mukuganiza kuti muyenera kuchita zinthu zazikulu? Kodi mukuganiza kuti muyenera kupita ku masewera olimbitsa thupi? Ayi. Kuyenda pang'ono pa njinga, kuyenda pang'ono ndi chiweto chanu, kusonkhanitsa masamba m'munda, kuyenda pansi kupita kusitolo... Ngakhale zinthu zazing'ono ngati izi zitha kuwerengedwa ngati masewera olimbitsa thupi. Chofunika ndikukhalabe otanganidwa tsiku lonse.

• Yambani pang'onopang'ono: Ngati ndinu watsopano kuchita masewera olimbitsa thupi, musachite masewera olimbitsa thupi. Yambani ndi mphindi zochepa patsiku ndipo pang'onopang'ono muwonjezere nthawi, cholinga chanu chikhale mphindi zosachepera 60 patsiku kwa wachinyamata amene tinakambirana, ndi mphindi 150 pa sabata kwa munthu wamkulu.

• Sangalalani, pangani chizolowezi: Chofunika kwambiri ndichakuti masewera olimbitsa thupi omwe mwasankha ndi chinthu chomwe chimakubweretserani chisangalalo. Pokhapokha mudzatha kupitiriza kuchita popanda kutopa kapena kumva kukakamizidwa. Pangani kukhala gawo la moyo wanu watsiku ndi tsiku.

Kotero, popanda kuchedwa, yambani kuchita utumiki wofunikawu ku thupi ndi malingaliro anu lero, sichoncho? Zabwino zonse kwa inu!

---

Kuchita Masewera Olimbitsa Thupi, Kukhala ndi Moyo Wathanzi, Kulimbitsa Thupi, Thanzi la Maganizo, Kuthamanga kwa Ma Aerobics , Kuphunzitsa Mphamvu, Kusinthasintha