Kupeza Cholinga cha Kuchita Zochita

Chilimbikitso cha Kuchita Zochita

Pali zinthu zambiri zomwe zimapanga kupanga pulogalamu yochita masewera olimbitsa thupi - kukhala ndi zolinga , kukonzekera , kulangizidwa, ndi kukhalabe odzipereka . Koma chimodzi mwa zofunika kwambiri, ndipo nthawi zina chovuta kwambiri, ndicho cholimbikitsa.

Nthawi zambiri timayang'anira zolimbikitsa kuchita masewera olimbitsa thupi, kuganiza tsiku lina tidzuka ndipo tidzakhala kumeneko. Chomwe chiri chowona kwa ambiri a ife, komabe, ndicho choti cholimbikitsana kuti tithe kugwira ntchito ndicho cholimba kwambiri mu gawo lokonzekera, popeza ambiri a ife tikugwira ntchito ya cholinga chamtsogolo, ngati kutaya thupi .

Taganizani za izo. Pamene mukukonzekera masewera olimbitsa thupi, muli mu malo osiyana kwambiri. Mwinamwake mumakhala momasuka, mukupumula, ndikumverera bwino, mwinamwake mukuwona nokha mukupita kuntchito ndikupambana.

Koma chimachitika ndi chiyani pamene alamu achoka pa 5 am? Kapena pamene mukuyendetsa panyumba mutatha ntchito yayitali? Chotsatira chimenecho sichitha kupezeka.

Chilimbikitso ndi bizinesi yowopsya, koma kumvetsetsa chomwe chiri komanso momwe mungagwiritsire ntchito phindu lanu kungakuthandizeni kugwiritsira ntchito mphamvu zake.

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Kodi Cholinga N'chiyani?

Chilimbikitso chikhoza kufotokozedwa mwachidule: zomwe zimatikakamiza kuti tisunge kapena kukwaniritsa zolinga. Mmodzi akhoza kunena kuti ndi mtundu wa chikhumbo. Mukayang'ana pa njirayi, zinthu zimasintha pang'ono, makamaka kwa ambiri a ife. Inde, muyenera kuchita maseŵera olimbitsa thupi, muyenera kuchita masewera olimbitsa thupi, mukufuna kuchita masewero olimbitsa thupi, koma kodi muli ndi chilakolako chochita maseŵera olimbitsa thupi? Kwa anthu ena, mwinamwake-iwo amakonda momwe amamvera pa kuchita masewera olimbitsa thupi.

Koma, ambiri a ife, masewera olimbitsa thupi nthawi zambiri amaganiza kuti ali ndi cholinga chimodzi-kukuthandizani kuchepa thupi, kuyang'ana bwino, kukhala olimba, kumva bwino, kukhala ndi thanzi , kuteteza shuga, ndi zina zotero.

Izi ndi zosiyana kusiyana ndi kufuna kuchita masewera olimbitsa thupi, chifukwa chake ambirife timathamangira ku khoma la njerwa.

Timakhala ndi zolinga, timapanga zolinga, mwinamwake ife timagwirizana ndi mapulani amenewo kwa kanthawi. Komano tingapeze kuti chikokacho chikufalikira ndikudabwa zomwe tikuchita.

Sikuti mukuchita chinachake cholakwika, mwina simunadziwe chomwe chikukulimbikitsani.

Kodi Chikoka Chikuchokera Kuti?

Ndikofunika kudziwa komwe chikoka chanu chimachokera ndi kuti pali mitundu yosiyanasiyana yolimbikitsa. Pali zinthu zakunja zimene zimakulimbikitsani ndipo kenako pali zilakolako zamkati zimene zimakuyendetsani.

Kutsitsimula Kwambiri

Cholinga cha mtundu umenewu ndi chimene timadalira nthawi zambiri pazochita zathu. Ndizofanana ndi karoti ndi ndodo. Mukuyesera kudzikweza nokha kumalo otetezeka ndi karoti ("Mudzachepera!") Kapena mwa kudzidzimangiriza ndi ndodo yosaoneka ("Mudzakhala ndi mafuta ngati simukugwira ntchito!"). Othandizira ena akunja ndi awa:

• ndikuwoneka bwino mu suti yosamba
• kuchepetsa kulemera kwa sukulu ya sekondale
• kukhala opanda pake
• akufuna kulowa mu jeans wakale
• ndikuyesera kubwereranso kulemera kumene munali ku koleji

• kufuna kuoneka bwino kwa mnzanu kapena wokondedwa wanu

Mukakhala ndi zifukwa zoterezi, simukuyenera kutero chifukwa mumakonda. Mukuchita izi chifukwa ndikupatsani zomwe mumafuna nthawi yamtsogolo yosadziwika bwino.

Sikuti nthawi zonse zimakhala zoipa ngati zimagwira ntchito. Ndipotu, zifukwazi ndi zabwino kwa nthawi yomwe mukuganiza za kudumpha thupi lanu ndikukumbukira cholinga chanu, chilichonse chomwe chingakhale.

Vuto ndi lakuti: Bwanji ngati silikupatsani zomwe mukufuna kapena simudziwa kuti mutenga nthawi yanji? Bwanji ngati simungathe kuchita masewero olimbitsa thupi? Kapena chimachitika ndi chiyani ngati mulibe kachilombo koyambira?

Izi nthawi zambiri pamene zithunzi zotsitsimula ndikuyamba kuganiza: Bwanji ndikudandaula ngati palibe izi zikugwira ntchito?

Chikoka Choyambirira

Tsopano palinso mtundu wina wa zisonkhezero, zolimbikitsa, zomwe zimachokera mkati. Ichi ndi chofunikira kwa inu, osati cholinga chamtsogolo, koma chinachake chomwe mungapeze pakalipano. Zitsanzo zina za zifukwa zofunikira zimaphatikizapo:

• kuchita masewera chifukwa kumakhala bwino
• kukonda kumverera kwakukulu kwa wothamanga
• kugwira ntchito chifukwa chimachepetsa nkhawa
• kumverera bwino pamene thupi lanu limakula ndipo mungathe kuchita zambiri kuposa momwe munachitira poyamba
• kusangalala ndi masewera olimbitsa thupi chifukwa zimakupatsani nthawi yoganiza kapena kuyendayenda

Inu mukhoza kuwona kusiyana apa. Otsogolera kunja akhoza kukhala osakhalitsa, koma olimbikitsa mkati amatha kukhala ndi mphamvu zambiri zotsalira.

Kafukufuku wambiri wasonyeza izi, kuphatikizapo kafukufuku wina wofalitsidwa mu Medicine mu Science ndi Sports ndi Exercise. Kafukufukuyu adafufuzira zochitika zosiyana siyana za kulemera kwa anthu 136. Iwo adapeza kuti iwo omwe amayang'ana mkati mwa otsogolera monga odzikonda, chidwi chawo pa zomwe akuchita, ndi kusangalala ndi masewero olimbitsa thupi anali atapambana kwambiri pa kayendedwe kolemera kwa nthawi yaitali.

Zonsezi ndizofunikira kuti musunge. Cholinga cha mumtima ndicho chomwe chimakutengerani, pamene zolimbikitsa zowonjezera zimagwira ntchito ngati mtundu wa chithandizo cha zomwe zimakulimbikitsani kuchokera mkati. Mukhoza kugwiritsira ntchito zonsezi mukakumana ndi kusankha komwe mungapite kapena kubwerera kukagona.

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Chifukwa Chiyani Sitikulimbikitsidwa Kuchita Zochita?

Pali zifukwa zambiri zomwe sitiyenera kuchita monga momwe tinkachitira. Zina mwa zinthu izi ndizo zothetsa kapena zopinga zomwe tiyenera kuthana nazo monga:

• Ntchito Zowonongeka ndi Zamoyo - Ambiri a ife timathera nthawi yathu yambiri pamakompyuta ndi m'galimoto, kutanthauza kuyenda kochepa ndi kukhala pansi. Pamene timakhala mochuluka, timakhala ozoloŵera kukhala pansi, ndipo zimakhala zovuta kuti thupi liziyenda.
• Kukhala olemera kwambiri - Ngati mukulemera kwambiri, ndi kovuta kwambiri kuchita masewera olimbitsa thupi. Mutha kukhala ndi zovuta zakuthupi monga kupweteka kwa thupi kapena kuvulala, ndipo n'zovuta kusuntha thupi lalikulu, kuchita zolimbitsa thupi zoopsa komanso zosasangalatsa.
• Umoyo Wosabisa - Tilimbikitsana kuposa kale ndipo izi zimakhala zifukwa zomveka zopuma kuchita masewera olimbitsa thupi.
• Kupanikizika - Pamene zolimbitsa thupi zikuyenera kuchepetsa kupanikizika, kuchita masewera olimbitsa thupi kumakhalanso ndi nkhawa pa thupi. Ngati mukuvutika maganizo, kugwira ntchito kungakhale chinthu chomaliza chomwe mukufuna kuchita, ngakhale kuti mwina ndi chinthu chabwino kwambiri kwa inu.
• Kufikira Zipangizo Zogwirira Ntchito - Ngati mulibe masewera olimbitsa thupi kapena malo ammudzi omwe ali pafupi, izi zingakhudze ngati mukugwira ntchito nthawi zonse.
• Chitetezo cha oyandikana - Ngati muli ndi malo otetezeka kuti muziyenda, kuthamanga, kapena kuzungulira, mwakhala mukuchita izi, makamaka ngati muwona anthu ena akuchita chinthu chomwecho.

Dziko limene tikukhala silimakhala losavuta kuchita masewera olimbitsa thupi, inde, nthawi zina tikhoza kumangokhalira kunena kuti chilengedwe chathu chimakhala chovuta komanso chovuta kuti tipeze ntchito.

Komabe, pali njira zambiri zogwiritsira ntchito kuposa kale lonse. Tili ndi mapulogalamu olimbitsa thupi komanso maofesi olimbitsa thupi monga Daily Burn, FitnessGlo komanso ntchito zolipira pa YouTube. Tili ndi aberi , odwala, magulu apadera, ophunzitsira okha -ndandandawu ukupitirira.

Simukufunikiradi masewera olimbitsa thupi kapena zipangizo zilizonse. Pali njira zambiri zogwirira ntchito panyumba kapena kugwira ntchito zomwe sizikusowa zipangizo.

Poganizira izi, mudzawona kuti palinso zinthu zina zomwe zimatilepheretsa kuchita masewera olimbitsa thupi. Zing'onoting'ono zamkati zomwe timayambitsa popanda kuzizindikira.

• Mantha - Kuchita masewera olimbitsa thupi kungakhale koopsya, makamaka ngati simunachitepo kanthawi kapena mukuyesera chinthu chomwe simunachitepo kale. Nthawi zina zimawoneka zosavuta kudumpha chinthu chonse kusiyana ndi kudzipweteka nokha kapena kuyang'ana ngati chithunzithunzi.
• Kusokonezeka - Kodi mukufunikira kuchita masewera olimbitsa thupi otani ndipo mumayendera bwanji? Nthawi zina sitidziwa kumene tingayambire ndipo timatha kufooka, sitinasankhe kanthu.
• Kupweteka ndi Kuvutika - Kuchita masewera olimbitsa thupi ndiko kuyesa mwakuthupi ndipo, motere, kungayambitse mavuto ena. Kwa ife omwe sitinakhalepo kale, zimatha kumverera ngati ululu ndi kuvutika, chifukwa china chomwe tingaphunzire kuchita masewera olimbitsa thupi.
• Kulimbitsa Thupi - Pali zochitika zambiri zowonongeka kunja uko, ndipo kawirikawiri, ndizo zonse zomwe takhala tikuziwona. Ndipo, nthawi zina, kuchita masewera olimbitsa thupi kumakhala kosangalatsa, monga chinthu china chilichonse m'moyo.
• Kukhumudwa - Anthu ambiri amayesetsa kuchepetsa thupi, koma kuti azindikire kuti kupita patsogolo kuli kochepa kwambiri. Ndicho chifukwa china ambiri a ife timasiya tisanathe kuona chitukuko chilichonse.
• Iwe amadana ndi Kuchita Zochita - Ngati iwe umadana nawo masewera olimbitsa thupi, pali mwayi wabwino kuti iwe ukuchita molakwika. Yesani kuponyera ndondomeko yanu kunja pawindo ndikuyamba poyambira. Kodi chimakhala chotani kwenikweni? Kuyenda? Kutambasula? Yambani apo ndi kumanga pulogalamu kuzungulira izo. Mukhoza kuwonjezera zinthu zina mtsogolo.

Momwe Mungalimbikitsire Kuchita Zochita

Pali mndandanda wautali wa zinthu zomwe zingakhale zofanana ndi zolimbitsa thupi, koma siziyenera kukhala choncho.

Njira yokha yolimbikitsira nokha kuchita masewera olimbitsa thupi ndiyo kuyamba ndi sitepe imodzi yofunika kwambiri: Musati mudikire.

Chilimbikitso sichiti chichitike. Mukuyenera kuti izi zichitike. Inde, zikuwoneka ngati masewera olimbitsa malonda, koma cholinga chenicheni chimachokera kwa inu ndipo, uthenga wabwino ndi wakuti, muli ndi zinthu zosiyanasiyana zomwe mungasankhe.

Chodabwitsa ndi chokhutiritsa ndi chakuti zingasinthe tsiku lililonse. Mwinamwake iwe dzulo iwe unalimbikitsidwa kuti uzichita masewera chifukwa ndi zomwe iwe umachita nthawizonse m'mawa. Tsiku lotsatira, izo sizigwira ntchito chifukwa chakuti mumatopa. Ndiye chiyani? Mungafunikire kukumba mozama kuti mupeze chifukwa chodzuka. Mwinamwake mukufunikira mphotho, monga, "Ngati ndichita masewerawa mmawa uno, ndikhoza kutenga theka la ora kusewera masewera a iPad lero."

Zirizonse zomwe ziri, mungafunike kudutsa mwazochita zosiyanasiyana musanapeze amene akukusuntha.

Ndipo kupyola apo, muyenera kusintha kuti mupange ntchito yogwira ntchito. Ngati pali zovuta zambiri ndipo mutangotsala pang'ono kusiya.

Kukhazikitsa Malo Omwe Amakulimbikitsani

• Yesetsani kuchita masewera olimbitsa thupi - Chitani zonse zomwe mukufunikira kuti mukonzekere pulogalamu iliyonse. Dziwani zomwe mumapanga, mutenga nthawi yaitali bwanji, zomwe mumayenera kuzichita ndi kuzigwirizanitsa pokhapokha pamene nthawi yochita masewera imabwera, simukusowa kusaka nsapato ina kapena mtima wanu wothamanga.
• Pezani chinachake chomwe mumakonda - Kodi muyenera kuchikonda? Ayi. Koma inu muyenera kupeza chinachake chabwino pa izo. Musaiwale zomwe mukuganiza kuti muyenera kuchita ndi kuchita zomwe mumakonda kapena zomwe mungathe kuzipirira. Chilichonse chimakhala chovuta poyamba, koma zimakhala zosavuta ngati mupitiriza. Kuyenda nthawi zonse ndi malo abwino kwambiri oyamba.
• Pezani zabwino pa chinthu china - Chimodzi mwazitsitsimutso zamkati ndizokhazikika. Zimakhala bwino kuti muphunzire chinachake, ndiye bwanji osayendetsa kupota kapena kuthamanga kwa aerobics kapena pushups? Mukamaganizira kuchita chinthu chabwino, mumaiwala kuti mukuchita.
• Pezani chithandizo - Pezani bwenzi lanu lolimbika ngati mungathe kapena munthu amene mungathe kulemberana nawo tsiku ndi tsiku. Kupitirira apo, tengani banja lanu kumbuyo kwanu kuti mutha kukhala ndi nthawi yopuma popanda kudandaula za wina aliyense.
• Yesetsani - Zinthu zochepa zomwe mukuyesera sizigwira ntchito ndipo ndizokwanira. Musayesere zinthu zomwe simukuzikonda kapena zomwe sizikugwira ntchito. Dzipatse nokha chilolezo kuyesa mpaka mutadziwe nokha bwinoko.
• Khalani osinthasintha - Tsiku liri lonse ndi losiyana ndipo pali masiku omwe zovuta zimakhala zovuta. Ino ndi nthawi yabwino kuganizira zomwe zikuchitika - Bwanji simukulimbikitsidwa? Mwinamwake mukutopa kwambiri kapena mwinamwake mukuchita masewero olimbitsa thupi. Mwinamwake mukufunikira kugona kambiri kapena mwinamwake muyenera kutchera zolinga zanu ndi kungoyenda. Mvetserani nokha ndipo mudzapeza chilimbikitso chomwe mukufuna.
• Dzipindulitse - Dzipindule nokha pa ntchito iliyonse imene mumapanga, mosasamala kanthu kuti ndi yochepa motani. Nthawi yomvetsera nyimbo kapena kuwerenga buku. Nthawi yoti zilowe mu chubu yotentha kapena kusaka mabuku. Mwezi uliwonse, pangani mapindu aakulu monga misala kapena usiku. Kudziwa kuti mumalandira chithandizo ndizolimbikitsa kwambiri.
• Pezani thandizo - Simukudziwa zomwe mukuchita? Gwiritsani wophunzira wanu kapena fufuzani mndandanda wazinthu zomwe mukugwiritsa ntchito ndi zolemba zothandiza.
• Pitirizani kupita - Nthawi zambiri mumakhala nthawi, mwinamwake masabata angapo mutayamba kugwira ntchito pamene pali mbendera ndipo mukufuna kusiya. Iyi ndi nthawi yomwe mukuyenera kuyendamo chifukwa chimodzi mwa zothandizira kuchita masewera olimbitsa thupi ndikumangirira. Mukamaliza kuchita zimenezi, zimakhala zosavuta kugwira ntchito ndipo simukulimbana nokha. Gawo lalikulu la kuchita masewero olimbitsa thupi limangokhala ndi chizoloŵezi chochita tsiku ndi tsiku.

Chilimbikitso ndi gawo limodzi chabe la kukhala ochita masewera olimbitsa thupi ndipo mwina ndi chinthu chimodzi chimene timalimbana nacho pamene tikuyamba.

M'malo molola kuti zowonjezera zikhale zowonjezereka, ganizirani zomwe mumadzifunira nokha kupyola kulemera ndi kuyang'ana bwino . Anthu omwe amayesetsa kufunafuna zifukwa zoti achite chifukwa amadziwa kuti zimapangitsa moyo kukhala wabwino. Ganizirani za moyo wanu kuti ndikhale wabwinoko ndipo mutha kupeza cholinga chosuntha.

_Zotsatira:

> Teixeira PJ, Going SB, Houtkooper LB, et al. Kulimbikitsana, Kudya, ndi Zithunzi za Thupi monga Zovomerezeka za Kulemera kwa Kunenepa. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2006; 38 (1): 179-188. lembani: 10.1249 / 01.mss.0000180906.10445.8d.

> Trost SG, Owen N, Bauman AE, Sallis JF, Brown W. Zolumikizana za akuluakulu ??? kutenga nawo mbali pa zochitika zochitika: kuwerengera ndi kusintha. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2002; 34 (12): 1996-2001. lembani: 10.1097 / 00005768-200212000-00020.