Kuchita Zovuta kwa Oyamba Oyamba Kuchita Kunyumba
Ngati mukuchita masewero olimbitsa thupi ndipo mumadana nawo ntchito, mumakonda nkhaniyi. Chifukwa chiyani? Chifukwa ndikukuuzani kuti mudutse masewera olimbitsa thupi, ochita masewera olimbitsa thupi. Ndipotu, kugwira ntchito mosavuta kwa oyamba kumene kunyumba kapena kunja kuli zosankha zabwino mukangoyamba kumene.
Kuphweka, kuchita masewera olimbitsa thupi n'kofunikira kuti ukhale wabwino ndi thanzi labwino. Kugwiritsa ntchito oyamba kumene (makamaka kwa iwo omwe ayesa ndi kulephera kuchita nawo masewero olimbitsa thupi) ndipadera kuti apangitse chidaliro ndikupanga zizoloŵezi za moyo wabwino .
Kotero ngati cholinga chanu ndi kuchepa thupi ndi kukhala wathanzi , gwirani zovala zanu zokongola ndipo tiyeni tiyambire.
Ubwino wa Ntchito Zosavuta kwa Oyamba
Oyamba kumene akuyamba kugwira ntchito angathe kuyembekezera kukhala ndi mapindu osiyanasiyana. Ngati mwatsopano kuchita masewera olimbitsa thupi, zochitika zochepa zochitapo kanthu zidzakuthandizani kutentha makilogalamu ambiri. Ndipo ngati simukulipiritsa ndalama zambiri, mapaundi ayamba kugwa. Koma ntchitoyi ili ndi ntchito yofunika kwambiri, komanso.
Masewera olimbitsa thupi ndizomwe zimakhazikitsa mapulogalamu anu olimbitsa thupi. Zidzakuthandizani kupanga zizolowezi zomwe zingayambitse kulemera kolemetsa ndi kuwonongeka kwa moyo wanu wonse . Kugwiritsa ntchito zosavuta kumakuthandizani ku:
- Limbikitsani kudzidalira
- Khalani ndi moyo wabwino tsiku ndi tsiku
- Pangani minofu yamphamvu, yolimba
- Sungani tulo lanu
- Pewani nkhawa yanu
- Kutentha makilogalamu ambiri ndi kuchepetsa kulemera
Kuchita Masewera Olimbitsa Thupi Kumachepetsa Thanzi
Palinso madalitso azachipatala kuti azigwira ntchito zochepa.
Ofufuza afufuza njira zomwe ntchito zosavuta zimakhudzira thupi. Ngakhale pakhala pali zochitika zochepa zokhudzana ndi zofalitsa zomwe zimaperekedwa kuntchito yopambana , magawo osavuta amakhalabe gawo lalikulu la mapulogalamu otayira anthu ambiri, kuphatikizapo anthu okhala ndi matenda a shuga 2, matenda a shuga kapena kuthamanga kwa magazi .
Akatswiri ofufuza adafufuza gulu la amayi omwe ali ndi vuto la matenda opatsirana pogwiritsa ntchito kagayidwe kake, adapeza kuti pulogalamu yochita masewera olimbitsa thupi imathandiza kuchepetsa mafuta a thupi ndikuwathandiza kuchepetsa kuthamanga kwa magazi komanso kuchepetsa shuga ndi triglyceride. Popeza kulemera kwa thupi kumakhala kovuta kwa amayi am'malamulo, izi ndizofunikira.
Kafukufuku wina wopitidwa ku France anafufuza zotsatira za ntchito zosavuta pa ma cortisol. Cortisol ndi hormone yomwe imakhudzana ndi kulemera kwa m'mimba pamene miyezo mkati mwa thupi imakwera kwa nthawi yaitali. Olemba ophunzirira adapeza kuti zochepa zolimbitsa thupi zinkathandiza kuchepetsa kuchuluka kwa cortisol.
Zolemba Zosavuta kwa Oyamba Kumudzi
Inu mulibe kanthu koti mutayaye ndi kupeza zochuluka kwambiri, kotero bwanji osayambitsa pulogalamu yanu yophweka lero ? Mfundo ndizochita chinachake ... chirichonse , masiku ambiri a sabata. Khalani ndi cholinga chofupikitsa kuti mutsirizitse ntchito zitatu mu sabata yoyamba, kenaka yonjezerani masiku omaliza pang'onopang'ono mpaka mutachita ntchito zina masiku ambiri a sabata.
Mtundu wa masewera olimbitsa thupi omwe mumasankha kuchita ndi wosafunika kuposa momwe pulogalamu yanu imakhalira. Koma ngati muli ochepa pamalingaliro, awa ndi asanu ovuta kugwira ntchito kuti muyambe.
- Phwando. Valani nyimbo, gwiritsani ana anu, sweetie yanu, kapena palibe chilichonse cha pamwamba ndi groove kwa mphindi 15-30. Ngati anansi anu akukuwonani pawindo, aphunzitseni pang'ono za ubwino wochita masewera olimbitsa thupi ndikuwaitanani kuti agwirizane nanu.
- Zochita pa Intaneti. Ngati mukufuna kupewa masewera olimbitsa thupi, muzichita masewera olimbitsa thupi kunyumba. Zili zosavuta kuchita ndi ntchito zochezera pa intaneti . Ambiri a iwo ndi omasuka ndipo amapereka ntchito zosavuta kwa oyamba kumene. Kuwonjezera apo mukhoza kusangalala popindula panokha m'chipinda chanu.
- Maphunziro olimbitsa thupi. Simukusowa zipangizo zamakono zolimbitsa thupi kuti ziwotche ndalama ndi kumanga minofu yamphamvu. Tengani maminiti 10-15 kuti muchite ntchito zosavuta zophunzitsira mphamvu. Yesetsani kuchita 5 kutsogoloza pakhoma, masewera asanu ndi asanu ndi maulendo asanu oyenda. Ngati kuyenda m'mapapu ndi kovuta kwambiri, khalani ndi mapaipi okhazikika omwe akugwiritsira ntchito pa kompyuta kuti muthandizidwe. Bweretsani ndondomeko 2-3 nthawi. Manja ndi miyendo yanu idzakhala yolimba ndipo thupi lanu lidzayamikira ntchito yowonjezera.
- Pulogalamu Yoyambira. Ngati simunasangalale kuima nthawi yayitali, gwiritsani mpando wolimba ndikukwaniritsa masentimita khumi ndi awiri (10-15) ndi kugwira ntchitoyi kangapo sabata iliyonse.
- Shadowboxing . Ngati kuvina sikumayamwa tiyi, gwiritsani ntchito zakusakaniza zomwe mukuchita posachedwa ndikuyesera minofu kunyumba. Palibe zipangizo zofunikira pa ntchitoyi ndipo zimathandizanso kuchepetsa nkhawa.
Zolemba Zosavuta kwa Oyamba Oyamba
Kuchita kunja kumapereka zina zambiri. Pali phindu lothandizira kupuma mpweya watsopano ndikusangalala ndi malo osungiramo malo, dziwe, kapena chilengedwe. Yesani chimodzi mwa zinthu izi
- Aqua Jog. Ngati ziwalo zanu sizikukondwera mukamayenda nthawi yaitali, yesetsani kuthamanga , kapena kuthamanga kwa madzi. Madzi ambiri amtunduwu amapereka mkanda wa buluu womwe umayenera kuti thupi lanu lizipita. Mukakhala mumadzi mumangoyenda popanda kulola mapazi anu kugwira pansi pa dziwe. Palibe lamba? Ingoyenda m'madzi ndi mapazi anu padziwe pansi.
- Bike. Phulani Schwinn wanu ndi kukwera nawo. Pezani mofulumira kuzungulira m'dera lanu kapena bwino, komabe fufuzani njira yopitilira yomwe ikulolani kuti mupitirize kuyenda kwa mphindi 20 kapena 30 popanda kuyima magetsi ndi magalimoto.
- Yendani. Mukudziwa kale kuyenda, choncho bwanji osapangitsanso ntchitoyi kuti muyambe kuyendetsa mphindi 30 ndikuyesa kuchita masewera olimbitsa thupi? Yendani pang'onopang'ono kwa mphindi zisanu, tengerani liwiro lanu kwa mphindi 20, kenako muzizizira ndikuyenda pang'onopang'ono kwa mphindi zisanu
Kumbukirani, pamene iwe uli oyamba, mfundo ndi kungoyenda, kukhazikitsa ndondomeko ndi kumanga chidaliro. Ngati mukufuna kuwonjezera chisangalalo chanu ndi kulimbitsa ubwino wa thanzi kuonjezerani maola asanu ndi awiri ophweka mosavuta kumapeto kwa gawo lanu.