Tonse timadziwa kuti tiyenera kulimbitsa sitima. Pambuyo pake, ndi njira yodalirika yowonjezera mphamvu yanu yamagetsi ndikukhala olimba m'ma 40s, 50s, 60s ndi kupitirira. Mwinamwake simunaperekepo ku chizolowezi chophunzitsira mphamvu, komabe, tiyeni tipatseni nudge yowonjezera yomwe mungafunike-21, kuti mukhale yeniyeni.
Kuchokera pakulimbikitsana maganizo kuti zikhazikitse bwino komanso pafupifupi gawo lirilonse pakati, kuphunzira pambuyo powerenga kumasonyeza kuti kuphunzitsa mphamvu ndikofunikira kwa thupi ndi maganizo abwino.
Chipatala cha Mayo chilimbikitsanso kupititsa patsogolo mphindi makumi awiri ndi makumi asanu ndi awiri pa sabata kwa anthu okalamba, omwe si nthawi yodzipereka yowonjezerapo kuwonjezera pazomwe mukuchita. Choncho ngati simunagwire zolemera kapena kupanga mapula anu posachedwapa (kumbukirani, kuphunzitsa mphamvu kungagwiritse ntchito mankhwala osokoneza bongo kapena kuti thupi lanu likhale lolemera ) apa pali zifukwa 21 zothandizira sayansi.
Kuphunzira Mwamphamvu Nthawi Zonse
1. Bweretsani kuchepa kwa thupi lanu. Maphunziro olimbitsa thupi ndi CHIKHUDZU chodumphira-kuyamba thupi lanu la metabolism! Chifukwa chiyani? Zimakulitsa minofu yanu, kukuthandizani kuwotcha zakudya zambiri pamtendere-ngakhale pamene simukugwira ntchito.
2. Amakupatsani mphamvu zambiri. Kuchita masewera olimbitsa thupi kumadziwika kuti kuchepetsa kutopa ndi kuwonjezera mphamvu zanu zachirengedwe, komanso kukweza zolemera sizomwezo.
3. Kupititsa patsogolo thanzi labwino komanso kukhazikika. Maphunziro olimbitsa thupi ndi otupa kapena thupi lanu lolemera thupi limapangitsa kuti mafupa azikhala olimba ndipo imalimbitsa minofu yomwe imayendetsa ziwalo zanu.
4. Kumachepetsa nkhawa. Kafukufuku amasonyeza kuti endorphins yomwe imatulutsidwa podzikweza kulemera ingathandize kuchepetsa nkhawa ndi kulimbitsa umoyo wabwino.
5. Kupititsa patsogolo chikhalidwe chanu. Zochita za thupi zolimbitsa thupi zomwe zimalimbitsa maziko monga matabwa kapena mapulala zidzakuthandizani kukhala ndi moyo , zomwe zingathandize ndi kupweteka kwa khosi ndi kumbuyo kapena kupewa kuvulala kwa mtsogolo.
6. Zimalimbitsa chidaliro chanu. Ophunzira omwe adafufuza ophunzira 152 anagawidwa m'magulu awiri adapeza kuti gulu lolemera kwambiri pa sabata khumi ndi zisanu ndi limodzi liri ndi ziwerengero zapamwamba kwambiri pa Thupi la Cathexis Scale, lomwe limatanthawuza kudzidalira kwa munthu payekha ndi thupi lake.
7. Kuwonjezera mafupa. Kulemera kwa thupi kumachepetsa kwambiri chiopsezo chanu chopeza osteoarthritis kapena matenda odwala matenda a mitsempha pamene mukukula msinkhu pamene mukuwonjezera mafupa anu .
8. Kumakuthandizani kuchita ntchito za tsiku ndi tsiku. Kulemera kwa kulemera sikungokuthandizani kuti muwoneka wotsalira komanso kuwonetseratu, kumapangitsa kuti mukhale ndi moyo wambiri pochita zosavuta kuchita tsiku ndi tsiku. Chilichonse kuchokera ku fosholo ndi kukweza zinthu zolemetsa ndi kophweka mukamaphunzitsa sitima, ndipo ndizo mphamvu zomwe mungathe kutenga nanu pamene mukulamba: kudziwa kuti ndinu olimba komanso ndinu odziimira mokwanira kuti musamalire nokha zinthu.
9. Kuwonjezeka kwa magazi. Kafukufuku amasonyeza kuti zovuta zolimbitsa thupi (monga kukweza zolemera) zimapangitsa kuti magazi aziyenda bwino m'thupi lonse, makamaka kuposa ntchito ya aerobic.
10. Amachepetsa vuto lanu la khansa. Kafukufuku waposachedwapa anasonyeza kuti kugwira ntchito mwakhama-kuphatikizapo maphunziro a cardio ndi mphamvu-kungachepetse chiopsezo cha khansa ya m'mapapo kapena m'mawere ndi pafupifupi 30 peresenti.
11. Zimalimbitsa chitetezo chanu cha mthupi. Kulemera kwa thupi kungathandize kuti chitetezo chanu cha mthupi chitetezeke ngati mtundu wina uliwonse wa masewera olimbitsa thupi.
12. Zimakuthandizani kugona bwino. Kuchita masewero olimbitsa thupi a mtundu uliwonse kungathandize kusintha khalidwe lanu la kugona, koma kafukufuku amasonyeza kuti kuphunzitsa kulemera, makamaka kukuthandizani kupeza tulo tapamwamba, chomwe ndi chimodzi mwa zinthu zofunika kwambiri zomwe mungachite kuti mukhale ndi thanzi labwino.
13. Zimapangitsa ubongo wanu kukhala wovuta. Kafukufuku wasonyeza kuti kuphunzitsa kulemera kumawathandiza kukumbukira kukumbukira kwanu, maluso anu, ndi kuganizira-zinthu zonse zomwe, monga momwe timakalamba, nthawi zina zimatha kuchepa. Choncho chitetezeni ubongo wanu ndi chizoloŵezi chophunzitsira mphamvu!
14. Kuteteza mitsempha yanu. Sikuti kulemera kwake kungakuthandizeni kuti mupewe mapaundi owonjezera omwe amakuika pa chiopsezo cha matenda a mtima, koma kumanga thupi kumachotsa shuga ndi triglycerides m'magazi, zomwe zimathandiza kuteteza mitsempha yanu kuumitsa.
15. Amachepetsa kupuma kwa magazi ndikusunga mtima wanu. Kuwonjezera pa kusunga mwazi wanu wa shuga ndi triglycerides, kumanga minofu yopyolera mwa kuphunzitsa mphamvu kungathandizenso kuchepetsa kupuma kwa magazi, komwe kumateteza mtima wanu.
16. Kulimbitsa mgwirizano wanu. Yoga si ntchito yokha yomwe idzakuthandizani kuti muyese bwino -kupititsa patsogolo mphamvu kumathandiza kukonza kuyanjana kwa minofu ikugwirira ntchito pamodzi, kulimbikitsanso kuti mukhale oyenera.
17. Kulimbana ndi kuvutika maganizo kwa nyengo. Ngakhale kuthamanga konse kuli msilikali wamkulu ku vuto lachilengedwe la nyengo-kutopa kapena kupsinjika komwe kumakhala pakatikati pa nthawi yozizira pamene tipeze kuwala kwa dzuwa ndi kuchita masewera olimbitsa thupi, kuphunzitsidwa kulemera kumathandiza kwambiri pokuchotsani inu mvula yachisanu.
18. Kuwonjezereka kwa chibadwa chanu. Kuzindikira kwanu kwa thupi ndi thupi lanu lingaliro la malo ake pa nthawi ndi malo. Kuti mukhale ogwirizana bwino komanso kudziwitsidwa kwa thupi, kudziletsa kwambiri ndi njira imodzi yabwino yothetsera vutoli.
19. Kuteteza ndi kumathandiza ndi nyamakazi. Maphunziro olimbitsa thupi amathandiza kulimbikitsa ndi kuteteza mafupa okhudzidwa ndi nyamakazi, komanso kuchepetsa kupweteka kwa nyamakazi.
20. Kuwongolera kusintha. Kafukufuku amasonyeza kuti kuphunzitsa mphamvu kumatha kusintha kusintha kwambiri kuposa kutambasula.
21. Zimakuthandizani kukhala ndi moyo nthawi yayitali. Zowonjezera, chifukwa kuphatikiza mphamvu yophunzitsa mphamvu kumathandiza kuti mtima wanu ukhale wathanzi, kuonetsetsa kuti m'magazi a m'magazi ndi kuteteza matenda, kuwonjezeranso kuntchito yanu ya mlungu ndi mlungu kudzakuthandizani kukhala moyo watali (ndi wamphamvu!) Kuposa momwe simungakhalire.