Kusankha Ngati Kugwira Ntchito Kungakuthandizeni Bwanji Ngati Mukudwala Kapena Kudwala?
Ngati mutadzuka ndi mphuno, mphepo, kutsegula m'mimba, kapena malungo, mukhoza kudabwa ngati mukupitirizabe kuchita masewera olimbitsa thupi. Pamene mukuganiza kuti ichi ndi chifukwa chomveka chopumula kuchita masewera olimbitsa thupi , inunso mwakhala mukudzipereka ku maphunziro ndipo simukufuna kumbuyo. Izi ndizofunikira makamaka ngati zizindikiro zanu zimatha kapena kupita patsogolo masiku angapo. Mwinamwake mukukumana ndi tsiku lomaliza lakumudzi ndikudzifunsa ngati mudzatha kutenga nawo mbali.
Dziwani zomwe akatswiri amanena kuti ndizobwino komanso zoyenera kuchita masewera olimbitsa thupi pamene mukudwala.
Wodwala Ndi Zisokonezo Zapamwamba-Zokoma Kuchita Zochita
Ngati zizindikiro zanu zili pamwamba pa khosi, mumayenda bwino, mumayenda njinga, mumathamanga, kapena mumachita masewera olimbitsa thupi pang'onopang'ono kapena kuchita zosavuta. Zizindikiro izi zapamwambazi zimaphatikizapo mphuno yothamanga, kusokonezeka kwa sinus, kuthamanga kwa nsana, kapena kupopera.
Yendani mphindi 10 mosavuta. Ngati simukumva bwino pang'onopang'ono, imani ndi kuyesetseratu. Izi zingakupangitseni kuti mumve bwino.
Ngati mukumva bwino pamphindi 10, pitirizani. Mukhoza kuyendetsa kuyenda mofulumira kapena kuthamanga, koma musunge malo ochepetsera. Siwo tsiku lakuthamanga kwamtunda kapena sprints, koma ndibwino kuti magazi anu asunthe. N'kutheka kuti izi zidzasokoneza minofu yanu, choncho onetsetsani kuti mukubweretsa zida zambiri kapena thumba la nsalu.
Mwinanso mumakhala ndi madzi ambiri.
Ngati ndiwothamanga tsiku ndipo mumakhala ozizira ndi zizindikiro zapamwamba pokhapokha, simukuyenera kusonyeza. N'zotheka kuyenda kapena kuyendetsa 5K, 10K, kapena hafu ya marathon ndi chimfine, bola ngati mulibe malungo kapena mapaipi. Cholinga chanu chiyenera kukhala kumaliza m'malo molemba mbiri yanu.
Mukhozanso kufufuza kuti muwone ngati mungathe kutsika pang'ono, monga 10K ngati mwalemba kwa theka la marathon.
Kudwala Ndi Pansi Pakati pa Zizindikiro-Musati Muzichita Zochita
Ngati muli ndi zizindikiro ziri pansi pa khosi monga chifuwa, kutsekula m'mimba, kupwetekedwa m'mimba, kapena kutuluka kwa maselo a mitsempha yotupa, musamachite masewera olimbitsa thupi. Ngati mapapu anu akumva bwino, muyenera kudumpha masewera anu. Zizindikiro za matenda a m'mimba, monga kunyoza, kusanza, ndi kutsekula kumakuuzani kuti mukhale kunyumba. Mukhoza kutaya madzi mosavuta ngati mukukumana ndi zizindikirozi. Zingathe kuphwanya masitepe anu a mitengo 10,000 pa tsiku pa Fitbit yanu, koma zizindikirozi ndi chifukwa chabwino choti musamachite masewera olimbitsa thupi.
Ngati Muli ndi Matenda - Palibe Kuchita Zochita
Ngati muli ndi malungo, zilonda, kapena thupi, musamachite masewera olimbitsa thupi. Iwe wadwala kwambiri kuti uzichita masewera olimbitsa thupi. Mukhoza kukhala ndi matenda opatsirana omwe simuyenera kutenga nawo ku masewera olimbitsa thupi kuti mugawire ena. Muyenera kupuma ndikuwunika zizindikiro zanu kuti muthe kukaonana ndi dokotala ngati mukuyenera.
Pewani Kuchita Zovuta Kwambiri Pamene Odwala
Ndi nthano kuti mungatenge thukuta kapena malungo. Muyenera kusiya kuchita masewera olimbitsa thupi ngakhale mutakhala ndi zizindikiro zokha, koma makamaka ngati muli ndi malungo kapena chifuwa.
Chitetezo chanu cha mthupi chiyenera kuganizira pa matenda anu ndipo chikhoza kukhala chovuta, mwina mwachidule, mwa kuchita masewera olimbitsa thupi. Sungani ntchito iliyonse muyeso losavuta -moderate kapena muwachepetse.
Musagwirizane ndi Matenda Anu
Khalani masewera abwino-musagwire nawo ozizira anu. Ngakhale zizindikiro zanu zonse zili pamwamba pa khosi, khalani kutali ndi masewera olimbitsa thupi kumene mungatenge majeremusi anu. Pewani magulu a anthu. Musagwedezeke pa kuyenda kwanu kapena mnzanuyo.
Sambani manja anu nthawi zambiri mukakhala ozizira, makamaka ngati mukugawana malo anu ndi ena. Gwiritsani madzi ofunda ndi sopo. Sungani manja anu mosamala ndi sopo mukamayimba nyimbo ya "ABC" nokha-ndiyo nthawi yoyenera kuti muthamangitse.
Ndiye yambani. Chotsani mfuti ndi mapepala a mapepala opukutira mapepala ndipo zitseko zazing'ono nthawi zambiri zimakhala zodetsedwa kwambiri. Ngati mulibe sopo ndi madzi, mugwiritseni ntchito mankhwala osamba m'manja. Ndi nzeru kunyamula botolo laching'ono la sanitizer muyake yopita.
Nthawi Yoyendayenda ndi Kuchita Zochita Pambuyo Kudwala
Pambuyo pa kuzizira koopsa, dzipatseni nokha masiku atatu kapena anai kuti mubwerere mofulumira. Pewani mmenemo mufupikitsa pochita masewera mofulumizitsa, ndipo pitirizani kuchita zovuta zanu. Pambuyo pa matenda a chimfine kapena matenda ena, dzipatseni nokha sabata kuti mutenge.
> Zotsatira:
> Dick NA, Diehl JJ. Febrile Matenda Kwa Wopikisano. Masewera a Masewera . 2014; 6 (3): 225-231. lembani: 10.1177 / 1941738113508373.
> Jaworski CA, Pyne DB. Matenda Opatsirana Otetezedwa Kwambiri: Zoganizira Achinyamata Ndi Achinyamata Achikulire. Zaposachedwa.
> Pewani Kuzizira Ndi Kuchita Zochita. Maphunziro a Zamankhwala a American College. http://www.acsm.org/about-acsm/media-room/news-releases/2009/10/06/protect-against-colds-with-exercise.