N’chifukwa chiyani kuchita masewera olimbitsa thupi n’kofunika kwambiri? (Chifukwa Chiyani Kuchita Masewera Olimbitsa Thupi Ndi Kwanzeru) Tiyeni tikambirane za izi!

Mwina mwamvapo kuti kuchita masewera olimbitsa thupi 'ndi kwabwino kwa thupi', sichoncho? Nzoona. Koma kodi mumadziwa kuti kuchita masewera olimbitsa thupi sikuti ndi kwabwino pa thanzi lanu lokha, komanso kumapindulitsa kwambiri maganizo anu? Chabwino, ngati muchita masewera olimbitsa thupi m'njira yoyenera inu, thupi lanu lidzamva bwino, malingaliro anu adzasintha, ndipo mphamvu zanu zidzawonjezeka. Choncho, tiyeni tiwone zomwe kuchita masewera olimbitsa thupi kwenikweni kuli, ubwino wake, ndi momwe tingapangire kukhala gawo la miyoyo yathu.

Kodi ubwino waukulu wa kuchita masewera olimbitsa thupi ndi wotani kwa inu?

Akatswiri amanena kuti wachinyamata ayenera kuchita masewera olimbitsa thupi kwa mphindi zosachepera 60 patsiku. Chifukwa chiyani? Nazi zifukwa zina:

• Zabwino thupi lonse ndi malingaliro: Taganizirani izi, mukamachita masewera olimbitsa thupi, thanzi la ubongo wanu limakula , ndipo zimakhala zosavuta kukumbukira zomwe mumaphunzira. Anthu ena amakumana ndi mavuto ogona usiku, ndipo iyi ndi njira yabwino yothetsera vutoli. Mukachita masewera olimbitsa thupi, pali mankhwala enaake omwe amatulutsidwa ndi thupi lanu, omwe amakupangitsani kukhala osangalala komanso omasuka. Kunena zoona, zimachepetsa chiopsezo cha kuvutika maganizo ndipo zimathandiza kuwongolera malingaliro monga nkhawa . Kuphatikiza apo, mukamaliza cholinga china - ganizirani za chinthu monga kuphunzira njira yatsopano yovina bwino - zimakupatsani chisangalalo chachikulu komanso kudzikuza, eti? Kumva kumeneko kumatha kupezeka mosavuta kudzera mu masewera olimbitsa thupi.

• Zimathandiza kukhala ndi kulemera kwabwino komanso kuteteza matenda: Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kupewa kunenepa kosafunikira. Sikuti zokhazo, kungathandizenso kuteteza matenda ambiri oopsa, monga matenda a shuga a mtundu wachiwiri , matenda a mtima , ndi kuthamanga kwa magazi . Zochita zolimbitsa mafupa - monga kulumpha, kuthamanga, ndi kunyamula zolemera - zingathandize kuti mafupa anu akhale olimba .

• Zimakuthandizani kuti mukalamba bwino: Izi sizingawoneke ngati nkhani yaikulu kwa inu tsopano. Koma, chifukwa cha masewera olimbitsa thupi omwe mumachita lero, thupi lanu lidzakuthokozani mtsogolo. Mukudziwa, ndi bwinoKuchita masewera olimbitsa thupi kungakuthandizeni kukhala ndi moyo wabwino - kutanthauza kuti, kusangalala ndi moyo - mukakula. Kungathandizenso kusunga thanzi la ubongo ndikuchepetsa chiopsezo cha matenda monga matenda a Alzheimer's (matenda a muubongo omwe amachititsa kuti munthu aiwale). Anthu ena amatha kugwa akamakalamba, ndipo kuchita masewera olimbitsa thupi kungathandize kupewa kugwa ndi kuvulala.

Mwachidule, kuchita masewera olimbitsa thupi ndi chimodzi mwa zinthu zabwino kwambiri zomwe mungapange kuti thupi lanu ndi maganizo anu zigwire ntchito!

Zigawo zitatu zazikulu za pulogalamu yochita masewera olimbitsa thupi moyenera

Ngati mukuyamba kuchita masewera olimbitsa thupi, muyeneranso kuganizira madera atatu awa:

1. Kuchita Masewera Olimbitsa Thupi

2. Maseŵero olimbitsa minofu (Kuphunzitsa Mphamvu)

3. Zochita Zosinthasintha

Tiyeni tikambirane za chilichonse mwa izi mwatsatanetsatane .

Kodi ndimachita bwanji masewera olimbitsa thupi a aerobic?

Monga minofu ina, mtima wanu umakondanso kuchita masewera olimbitsa thupi abwino. Kuchita masewera olimbitsa thupi otchedwa aerobic ndi masewera olimbitsa thupi aliwonse omwe amakweza kugunda kwa mtima wanu komanso kuthamanga kwa mpweya wanu. Mukachita masewera olimbitsa thupi amtunduwu nthawi zonse, mtima wanu ndi mapapo anu zimakhala zolimba ndipo zimayamba kupereka mpweya (kudzera m'maselo amagazi okhala ndi mpweya) ku ziwalo zonse za thupi lanu.

Ngati mumasewera masewera a timu - mwachitsanzo basketball, mpira wamiyendo, hockey - mwina mumapeza mphindi zosachepera 60 za cardio yabwino masiku anu ochitira masewera olimbitsa thupi.

Koma ngati simukuchita masewera a timu, musadandaule. Pali njira zambiri zochitira masewera olimbitsa thupi a cardio!

• Kukwera njinga
• Kuthamanga
• Kusambira
• Kuvina
• Kuyenda mwachangu
• Masewera a tenisi
• Kuyenda pansi

Mukhoza kusankha chilichonse mwa izi.

Nanga bwanji za maphunziro olimbitsa thupi?

Mukuona, kuchita masewera olimbitsa thupi sikwabwino pamtima panu kokha. Minofu ina m'thupi lanu imakondanso kuchita masewera olimbitsa thupi. Mukagwiritsa ntchito minofu yanu, mukayigwiritsa ntchito, imakhala yamphamvu.

Ubwino wina wokhala ndi minofu yolimba ndi wakuti imathandiza kwambiri mafupa anu ndipo imachepetsa chiopsezo cha kuvulala . Zochita zomwe zimalimbitsa minofu yanu zimalimbitsanso mafupa anu.

Sikuti nthawi zonse mumafunika kunyamula zolemera kuti mulimbikitse minofu ndi mafupa anu. Zochita zosiyanasiyana zimalimbitsa magulu osiyanasiyana a minofu. Mwachitsanzo:

• Limbitsani manja anu: Kupalasa bwato, kukoka ma pull-up, ndi kupukusa ma push-up ndi zabwino kwambiri. Mukukumbukira masewero olimbitsa thupi omwe munkachita nthawi yamasewera kusukulu? Amenewo ndi omwewo.
• Limbitsani miyendo yanu: Mungathe kuchita zinthu monga kuthamanga, kukwera njinga, kupalasa bwato, kukwera masitepe, ndi zina zotero. Komanso, masewera olimbitsa thupi monga kukwawa ndi kukweza miyendo ndi abwino kwambiri pa miyendo yanu.
• Limbitsani minofu yanu ya m'mimba ndi ya m'kati: N'zovuta kupeza china chabwino kuposa kupalasa bwato, yoga kapena masewera olimbitsa thupi a Pilates , matabwa , ndi ma crunches.

Kodi mungatani kuti mukhale osinthasintha?

Kuchita masewera olimbitsa thupi sikungolimbitsa mtima wanu, minofu, ndi mafupa anu okha, komanso kumathandiza kuti thupi lanu likhale losinthasintha. Kusinthasintha ndi kuthekera kotambasula ndi kupinda minofu ndi mafupa anu mosavuta.

Kukhala wosinthasintha kungathandizenso munthu kuchita bwino masewera. Pali zochita zina, monga kuvina ndi masewera ankhondo, zomwe zimafuna kusinthasintha kwakukulu. Komabe, kusinthasintha kwakukulu kungathandizenso munthu kuchita bwino masewera ena, monga mpira.

N'zosavuta kupeza masewera ndi zochitika zomwe zimapangitsa kuti munthu akhale wosinthasintha:

• Anamenyana ngati karate
• Kuvina kwa ballet
• Masewera olimbitsa thupi
• Yoga

Izi ndi zosankha zabwino kwambiri. Kutambasula thupi mukamaliza kuchita masewera olimbitsa thupi kungathandizenso kusinthasintha thupi lanu.

Kodi mupitiliza bwanji kuchita masewera olimbitsa thupi?

Chifukwa chachikulu chomwe anthu ambiri amasiya kuchita masewera olimbitsa thupi patatha masiku angapo ndichakuti amataya chidwi . Ngati zomwe mukuchita sizikusangalatsa, n'zovuta kupitiriza, sichoncho? Koma yesani kupeza masewera ndi zochitika zosiyanasiyana zomwe zilipo, ndikupeza zomwe zikukuyenererani komanso zomwe mumakonda. Tangoganizirani kuti mnzanu Nimali amapita ku kalasi yovina madzulo aliwonse. Amasangalala kwambiri, ndipo wakwanitsa kuwongolera thupi lake. Muthanso kusankha zomwe mumakonda.

Ngati mukufuna chilimbikitso china, tengani kalasi, lowani nawo gulu, kapena pezani mnzanu woti achite nanu masewera olimbitsa thupi. Mukatero simudzaphonya kalikonse.

Ngati mukufuna thandizo poyambitsa pulogalamu yochita masewera olimbitsa thupi yomwe ikugwirizana ndi inu komanso mulingo wanu wa thupi, lankhulani ndi mphunzitsi kapena katswiri wochita masewera olimbitsa thupi ku malo ochitira masewera olimbitsa thupi.

Ndipotu, kusuntha kwambiri ndikukhala pang'ono ndikwabwino kwa aliyense. Izi ndi zoona makamaka kwa anthu olumala kapena matenda monga mphumu . Komabe, ngati muli ndi vuto la thanzi (monga, ngati simunazolowere kuchita masewera olimbitsa thupi), ndikofunikira kulankhula ndi dokotala wanu musanayambe pulogalamu yochita masewera olimbitsa thupi.

Uthenga Wopita Nawo Kunyumba

Kotero, poyika zonsezi pamodzi, mwina tsopano mwamvetsa momwe kuchita masewera olimbitsa thupi kulili kwanzeru komanso kopindulitsa, eti?

Chabwino kwambiri n’chakuti, sikuchedwa kuyamba kuchita masewera olimbitsa thupi!

Ngakhale zinthu zazing'ono zingawerengedwe ngati masewera olimbitsa thupi - ganizirani za kuyenda njinga kwakanthawi, kuyenda ndi galu wanu, kapena masamba ochepa m'munda. Ngati ndinu watsopano kuchita masewera olimbitsa thupi, yambani ndi mphindi zochepa patsiku ndipo pang'onopang'ono yesetsani mpaka mphindi zochepa 60 zomwe zatchulidwazi. Kondani thupi lanu ndipo lipatseni masewera olimbitsa thupi omwe likufuna. Mukatero mutha kukhala ndi moyo wathanzi komanso wachimwemwe!

Kuchita masewera olimbitsa thupi, kulimbitsa thupi, thanzi, moyo wathanzi, kuchita masewera olimbitsa thupi a mtima ndi kupuma, mphamvu ya minofu, kusinthasintha