Chinthu chimodzi chofunika kwambiri komanso chokhazikika cha kuchita masewero olimbitsa thupi ndi zotsatira zabwino zomwe zingakhale ndi maganizo. Pali kafukufuku wambiri wosonyeza kuti kuchita masewera olimbitsa thupi nthawi zonse kumathetsa kuvutika maganizo, kuchepetsa nkhaŵa, ndi zina zambiri.
Si aliyense amene amapeza kuti kuchita nawo masewera olimbitsa thupi kumapangitsa kuti azikhala osangalala, ochepetsedwa, kapena osasunthika. Kuonjezerapo, ngati ndi choncho iwo amadandaula kuti akuchita chinachake cholakwika.
Ngati izi zikukukhudzani, dzifunseni mafunso asanu omwe akutsatira. Mayankho anu angakulimbikitseni kuti simuli ndi mlandu ngati kuchita masewera olimbitsa thupi sikukupangitsani kuti mukhale osangalala komanso kungakuthandizeni kudziwa momwe mungapezere phindu lokhazikitsa malingaliro omwe anthu ambiri amasangalala nawo.
1. Kodi Mukuligonjetsa?
Pankhani ya masewera olimbitsa thupi, zambiri sizinanso zambiri. Ngati mukugwira ntchito molimbika mungathe kupititsa patsogolo , ndipo chimodzi mwa zizindikiro za kupitiliza ntchito ndi kupanikizika. Mwachitsanzo, kufufuza kwa 2012 komwe kunafalitsidwa mu Sports Medicine kunapeza kuti anthu omwe ali ndi matenda owonjezera opaleshoni amakhala ndi nkhawa, kuvutika maganizo, kutopa, kusokonezeka, ndi kutaya mphamvu. Ngati muli oposa, mukhoza kukhumudwa kuti ntchito yanu siipambana ndipo, motero, imadzikanikiza kwambiri. Kafukufukuyu adawonanso kuti kupitiliza kugwiritsira ntchito mankhwala kumatha kuchotsa ubongo ndi ubongo wotchedwa serotonin.
Yesetsani kuti mukhale ndi nthawi yambiri yogwirira ntchito.
Ngati mukudandaula kuti kuchita zimenezi kudzakuthandizani kuti mukhale ndi thanzi labwino, pangani ndondomeko yochepa ndi wophunzitsi wochita masewera olimbitsa thupi amene angakuthandizeni kuyesetsa bwino kuti mukhale ogwira ntchito komanso kuti musamavutike.
2. Kodi muli ndi mbiri yakuvutika maganizo?
Zotsatira zochita masewera olimbitsa thupi pa ubongo wa ubongo zingachititse kuti muwonjezere maganizo ovutika maganizo kapena nkhawa pambuyo pochita ntchito.
Serotonin sizomwe zimagwirizanitsa ndi ubongo; Zochita zimakhudzanso chikhalidwe cha ubongo, dopamine. Onse serotonin ndi dopamine amakhudzidwa ndi masewera olimbitsa thupi komanso kuvutika maganizo. Kusagwirizana kwa awiriwa pa ubongo wamaphunziro sizingakhale zabwino nthawi zonse. Mwa kuyankhula kwina, ngati muli ndi vutoli la serotonin ndi dopamine chifukwa cha kuvutika maganizo, kuchita masewera olimbitsa thupi kungakhale ndi zotsatira zowonongeka koposa, m'malo momuthandiza.
3. Kodi Mukupanikizika Kwambiri?
Kupsinjika maganizo kungawononge thupi ndi malingaliro. Ngati mwakhumudwa kale, mwakuthupi kapena m'maganizo, kugwira ntchito kumakhala kosungira malo osungira mphamvu m'malo mothandizira. Zovuta zina zingakulepheretseni kugona, zimakuchititsani kumva kuti mukudwala kwambiri, ndipo mumasefukira thupi lanu ndi cortisol, mankhwala a ubongo omwe amamasulidwa pa nthawi ya "nkhondo kapena kuthawa", zomwe zimakupangitsani kukhala oda nkhawa ndi ophwanyika. Choncho mmalo mopitiliza kulanga makilomita asanu kapena gawo lovuta kwambiri ndi wophunzitsa, ganizirani zolemba zolimbitsa thupi, yogawanika, kuyenda.
4. Kodi Mukuyembekezera Chiyani?
Mukamagwira ntchito kuti muchepetse kulemera, muzidya bwino, ndipo mukhale oyenera ndipo simukupeza zotsatira mwamsanga monga momwe mumafunira, ndithudi zingakhudzire mtima wanu.
Chiwerengero choyendera chiyenera kugwera, zovala zanu ziyenera kukhala zochepa, muyenera kukhala olimba ndi kuyang'ana kwambiri. Vuto ndilo, lingatenge miyezi iwiri kapena itatu kuti zinthu izi zichitike. Padakali pano, ngati mutayamba kukhumudwa mungathe kukhala pansi ndi kuvutika maganizo.
Njira imodzi yomwe mungapewere izi ndi kukonzanso zolinga zanu pa nthawiyi: Ganizirani zakumverera bwino komanso kukhala ndi thanzi labwino, zonse zomwe mungathe kukwaniritsa mwamsanga mwa kupanga zosankha zabwino. Pochotsa vutoli , mukhoza kuphunzira kusangalala ndi zomwe mukupanga, zomwe ziyenera kukulimbikitsani kuti mumamatire.
Musanadziwe, kusasinthasintha kwanu kulipira mu thupi lomwe limangomva bwino komanso likuchita bwino koma likuwoneka bwino.
5. Kodi Mukupangitsa Thupi Lanu Kukwanira?
Pakati pa maseŵera olimbitsa thupi, thupi lanu limadalira shuga, kapena shuga, monga gwero lalikulu la mafuta. Pamene magawo a shuga m'magazi anu ndi otsika, simungathe kukhala ndi mphamvu zokwanira kuti mupange kupyolera mu ntchito yanu-ngati galimoto yomwe imatuluka ndi mpweya. Musanayambe kugwira ntchito, yikani chinachake m'thupi lanu kuti muteteze shuga lanu la shuga kuti musamawononge kwambiri-zinthu zomwe zingayambitse msampha wanu pang'onopang'ono. Sichiyenera kukhala chakudya chokwanira, komanso sichiyenera kukhala: Ngati muli odzaza kwambiri, kudziletsa sikungakhale kovuta. Idyani chotupitsa chomwe chimaphatikizapo combo ya mapuloteni, chakudya, ndi mafuta abwino-mafuta a amondi pa mkate wonse wa tirigu, mwachitsanzo. Ndipo onetsetsani kuti mumamwa madzi ambiri, musanayambe, komanso mutatha.
> Zotsatira:
> Armstrong LE ndi VanHeets JL. "The Unknown Mechanism ya Overtraining Syndrome." Sports Med 2002; 32 (3): 185-209.
> Meeusen R. ndi Meirleir K. "Kuchita Zochita ndi Ubongo Kutenga Kwadzidzidzi." Masewera a Masewera 20.3 (2012): 160-88.
> Peluso, Marco Aurelio Monteiro, ndi al., Physical Activity ndi Mental Health: Msonkhano Pakati pa Kuchita Zochita ndi Maganizo, Zipatala 60.1 (2005).