Kuchita Masewera Olimbitsa Thupi Kungakhale Njira Yabwino Yowonjezera Kudzikonda Kwanu
Cholinga chanu ndi maulendo oyendetsa njinga zamkati ndikumachepetsanso kulemera , kuwonjezereka, kuphunzitsa zochitika kapena kutaya zovuta zanu , mukhoza kupeza bonasi imodzi yowonjezera popanda kuyesayesa kwina: kusintha kwa thupi lanu.
Mwachidule, thupi lanu ndiyimenenso mumakhala ndi thupi lanu; imasonyeza maganizo, zikhulupiliro, ndi malingaliro omwe muli nawo pa thupi lanu ndi mawonekedwe ake ndi kukula kwake.
Zimasonyezanso momwe mumamvera mumtima mwanu. Ndi zachilendo kukonda magawo ena enieni osati ena. Koma kukhala ndi chikhalidwe cha thupi losauka kumakhala ndi zotsatira zovuta pa moyo wanu wonse, maganizo anu ndi khalidwe lanu. Kungakhale malingaliro abwino kutenga masitepe kuti musinthe chithunzi cha thupi lanu, ngati kuli kotheka.
Zingakhale zosavuta kuchita izi ndi maulendo oyendetsa njinga zamkati, pakati pa mitundu ina ya masewera olimbitsa thupi. Ndipotu, kafukufuku wambiri amapeza kuti anthu akachita masewera olimbitsa thupi nthawi zambiri, amatha kusintha maonekedwe awo. Kafukufuku wapeza kuti amayi omwe amatha kuchita masewera olimbitsa thupi amathandiza kwambiri kusintha kwa thupi lawo kusiyana ndi amayi omwe amakhala pansi pa miyezi isanu ndi iwiri.
Chithunzi cha Thupi ndi Sayansi
Pankhani yokhutiritsa thupi pamene mulibe mimba, kuchita masewera olimbitsa thupi kungapangitse maphunziro osagwira ntchito.
Mu phunziro la 2014 lomwe likuphatikizapo atsikana 46 omwe ali ndi zovuta za thupi, ofufuza a University of McMaster ku Ontario, Canada, adapeza kuti atsikana atachita masewera olimbitsa thupi katatu pa sabata kwa masabata asanu ndi atatu, adanena kuti kusintha kwakukulu kwa maonekedwe awo Kusokonezeka kwakukulu kwa chikhalidwe cha anthu monga anthu omwe amaphunzitsa katatu pa sabata.
Kuwonjezera apo, kafukufuku wa 2012 kuchokera ku Children's Hospital of Eastern Ontario Research Institute ku Canada adapeza kuti atsikana 30 oposa kwambiri akukwera njinga pomwe amvetsera nyimbo kwa ola limodzi, kawiri pa sabata, kwa masabata khumi, adasintha kwambiri zifaniziro zawo za thupi komanso ziyeneretso zawo zamaphunziro komanso zachikhalidwe. Malingana ndi kusintha kwa thupi lawo, iwo adalimbikitsidwa pakuwoneka kwawo, kulemekezedwa ndi kuwonetseka kwa maonekedwe awo, ngakhale kuti sanatayike.
Mmene MaseĊµera Akulimbitsira Bwino Kudzikonda Kwako
Pali njira zambiri zomwe zimachitika pochita masewera olimbitsa thupi, makamaka njinga zamoto, zimatha kusintha thupi lanu. Chifukwa chimodzi, kukwera njinga zamakono ndizolimbikitsa kwambiri chifukwa cha kumasulidwa kwa endorphins ndi mankhwala ena abwino a ubongo. Zingakhalenso njira zodabwitsa zowonjezera kudzidzimva kwanu. Mwinamwake mungakhale mukuchoka ku masewera olimbitsa thupi ndikukhala ndi chidaliro chowonjezera pambuyo pa gulu lolimba. Inde, pamene mukupeza thupi labwino, mphamvu ndi mphamvu ya minofu, mukhoza kuchoka ku maganizo omwe amatsutsa thupi lanu ndi omwe amawona ngati jenereta la mphamvu ndi mphamvu.
Koma simukuyenera kuyembekezera kuti izi zichitike mwachibadwa.
Mukhoza kutenga njira zosiyanasiyana kuti musamawononge zotsatira zowonjezera thupi lanu. Nazi momwemo:
- Ganizirani zomwe thupi lanu lingathe kuchita: M'malo mochita chidwi kwambiri ndi momwe zikuwonekera, zomwe ziri zosavuta kuchita mu unyamata wathu komanso chikhalidwe chokongola, yesetsani kuyamikira thupi lanu ngati chida cha mphamvu ndi mphamvu pakalipano. Onetsetsani momwe minofu yanu imamverera pamene ikukakamiza kuyenda ndi momwe mapapo anu ndi mtima wanu akumverera pamene mukudzipereka. Kenaka, yang'anizani kusintha komwe mukukumana nawo pamene mukupeza mphamvu, kuthamanga, mphamvu, ndi mphamvu mukukwapula kwanu pamene mukuchita masewera olimbitsa thupi.
- Onetsetsani minofu yanu: Pokhala ndi njinga zam'nyumba nthawi zonse, muyenera kupanga mazenera m'madera ena pamene mumakhala ndi mphamvu zazikulu m'mimba mwanu, pamphepete ndi m'mbuyo mwa ntchafu zanu, triceps yanu ndi glutes. Musazengereze kuyang'ana iwo ndi kuwayamikira iwo. Wodzitamandira ndi kutanthauzira kwa minofu-ndijiji wa thupi ndi mphamvu!
- Dzipatseni mpumulo: Masiku ena, mulibe zomwe zimatengera: Ndizoona kuti otsogolera oyendetsa njinga zamagalimoto ndi ophunzitsa amodzi. Mwinamwake simunagone mokwanira usiku watha kapena mwatopa kwambiri tsiku lomwelo. Chifukwa chachikulu chimene simukukhalira, sichiribe kanthu, bola ngati kungokhalako nthawi zina. Ngati ndilo limodzi, khalani chete ndikudzidula nokha kuti musakhale pa mawonekedwe apamwamba ndikupatsani mfundo zanu za thupi kuti mupange nawo ntchito.
- Pewani kuyerekezera nokha kwa ena: Ndilo kutayika, njira iliyonse yomwe mungadulire. Yerekezerani nokha ndi triathlete mu kalasi yanu ya njinga, ndipo mukumverera ngati kuti simukulimbana. Yerekezerani nokha ndi newbie opanda mawonekedwe, ndipo mungamve kuti mukuposa mwachidule musanaweruzidwe. M'malo mwake, ganizirani zomwe mungachite panopa poyerekeza ndi zomwe mungachite mutangoyamba kuyenda pamsewu. Yamikani kusiyana!
- Gwiritsani ntchito mphamvu ya mantra: Maganizo ndi chida champhamvu komanso kukhala ndi mawu osankhidwa bwino-mantra! -kupeza kwanu kungakulimbikitseni kupirira kapena kukankhira khama lanu pang'onopang'ono pamene kutopa kumalowa ndikukumva kuti ndikunyadira m'thupi lanu. Osati kokha, koma pitirizani kunena nokha "Ndine wolimba; Ndine wamphamvu! "Kapena" Ndine wamphamvu! "Kapena" Ndine wosasunthika! "- ndipo mumakhulupirira ndikuwona thupi lanu liri lamphamvu, luso ndi lochititsa mantha.
- Kukulitsa thupi lanu: Pambuyo pa gawo lapanyumba loyendetsa njinga zamoto, chitani thupi lanu kukhala ndi malingaliro owonjezera, tsiku lokhala ndi pulojekiti yotsekemera kuti muthe kuchepetsa kupweteka kwa minofu kapena kupaka minofu kapena kutsekemera kwapamwamba mu kapu yotentha. Slather on a moisturizer yosavuta mumasangalala. Pumulani ndi kuganizira zomwe mwakwanitsa.
Kumbukirani kuti thupi lanu ndi mphatso yodabwitsa-kuphunzira kuthokoza chifukwa cha zomwe mungachite, mkati ndi m'bwalo la njinga zamoto, zingakuthandizeni kuti mukhale odzikuza ndi umwini. Kukulitsa chiyamiko cha thupi kungakulimbikitseni kuti muzigwira ntchito mwakhama, kuchita bwino ndikupita kudera lanu lolimbikitsana pamene mumakhala ndi kunyada komanso kukhutira.
Zotsatira:
Khodamoradpoor, M., et al. "Zotsatira za kuchita masewera olimbitsa thupi ndi kukaniza pa chikhalidwe cha akazi" mu Archives of Applied Science Research , 2012, 4 (6): 2345-2349.
Martin Ginis, KA, et al. "Zotsatira za kugwiritsidwa ntchito mofulumira kwa maonekedwe a thupi pakati pa atsikana omwe ali ndi mafano omwe alipo kale" mu Body Image, June 2014; 11 (3): 219-27.
Goldfield, GS, ndi al. "Zotsatira za Kuchita Zochita Pogwiritsa Ntchito Maganizo a Achinyamata Omwe Ali Olemera Kwambiri Kapena Ovuta" mu Journal of Pediatric Psychology, November / December 2012; 37 (10): 1136-1147.