Anthu amayamba kuthamanga chifukwa cha zifukwa zosiyanasiyana. Ena amathamanga chifukwa amafuna kulemera, kusintha thanzi lawo, kupikisana m'mitundu kapena kuyesa china chatsopano.
Kaya muli ndi chifukwa chotani, mumakhala ndi masewera olimbitsa thupi, m'maganizo ndi m'maganizo. Nazi zifukwa zazikulu zoyambira ndi kuyendetsa.
1 - Kuthamanga kumalimbikitsa thanzi lanu.
Chimodzi mwa zopindulitsa kwambiri pakuyenda ndikuti ndibwino kwa thanzi lanu. Kuthamanga ndi njira yabwino kwambiri yolimbitsira mtima ndikuonetsetsa kuti magazi ndi mpweya wabwino zimayenda bwino thupi lonse, zomwe zimathandiza kuchepetsa chiopsezo cha mtima. Kuchita masewera olimbitsa thupi, kuphatikizapo kukhala ndi kulemera kwabwino, ndi njira imodzi yabwino yodzichepetsera kuthamanga kwanu kwa magazi ngati zili zosafunika. Ngati muli ndi cholesterol yakuthamanga, kuthamanga kungathandizenso kuyisunga.
Kuthamanga kumathandizanso chitetezo chanu cha mthupi, kotero thupi lanu limagwira ntchito molimbika pomenyana ndi majeremusi. Kuthamanga ndi zochitika zina zolemetsa kumawonjezera kuchulukana kwa mafupa, komwe kungapangitse osteoporosis.
2 - Mukhoza kulemera.
Anthu ambiri amayamba kuthamanga kuti apeze mapaundi ena owonjezera. Monga imodzi mwa machitidwe amphamvu kwambiri kunja uko, kuthamanga ndi njira yothandiza kwambiri yotentha makilogalamu ndi kulemera. Ngati mutakhala ndi kulemera kwabwino, kuthamanga kungakuthandizeni kuti muzisunga.
Onetsetsani kuti simukuganiza kuti kuthamanga kukupatsani chilolezo choti mudye chilichonse chimene mukufuna. Mfundo yoyamba yolemetsa - yomwe muyenera kuyipsa (kupyolera muntchito ndi zochita masewera olimbitsa thupi) ma calories ambiri kuposa momwe mumayambira - imagwiranso ntchito kwa othamanga.
Zambiri:
- Kuthamanga kwa Kutaya Kwambiri
- Malamulo Odya Zakudya Mwanzeru
- Malangizo Osowa Kulemera kwa Othawa
- Chifukwa Chiyani Sindikusowa Thupi Ndikuthamanga?
3 - Mungathe kukumana ndi anthu atsopano pogwiritsa ntchito.
Ena othamanga amasangalala ndi kukhala okhaokha komanso okhaokha, koma ena amawona kuti nthawi ikuyenda bwino. Kupeza mzanga yemwe akuthamanga kapena kuthamanga ndi gulu ndi njira yabwino yopangira malingaliro ammudzi. Mungathe kukhazikitsa zolinga ndikuzikwaniritsa pamodzi. Kuwonjezera pamenepo, kukhala ndi gulu lothandizira kapena gulu lothandizira nthawi zonse ndi njira yabwino yokhala ndi chidwi choyendetsa.
Ena othamanga amaperekanso uphungu ndi zolinga pamodzi ndi ena othamanga pazomwe zili pa intaneti kapena kudzera m'masewero ena. Mungathe kukumana ndi anthu ena omwe amagawana zofuna zanu, kukondwerera kupambana kwanu, ndikuthandizani kuthetsa zopinga zanu.
Zambiri:
- Mmene Mungapezere Gulu la Kuthamanga
- Phindu la Kuthamanga kwa Gulu
- Mmene Mungapezere Chikondi mwa Kuthamanga
- Mmene Mungapezere Kuthamanga Otsatsa
- Njira 5 Zomwe Mungakhalire Otetezeka Kwambiri
4 - Mungathe kuthamanga chifukwa.
Kuthamanga kungathenso kugwiritsidwa ntchito ngati njira yothandizira anthu onse. Mitundu yambiri imapindulitsa chithandizo, ndipo zina zopereka zachifundo zimapereka maphunziro opikisana ndi mpikisano kuti apereke ndalama. Kuthamanga kwa chinachake chomwe chiri chachikulu kuposa iwe ndi njira yabwino yosungira cholimbikitsira kusunga maphunziro ndipo ukhoza kupanga mafuko anu mogwira mtima kwambiri ndi kukwaniritsa.
Zowonjezera: Zopangira Zothandizira Anthu Othandiza Othandizira
5 - Mutha kuona chinachake chatsopano ndi chosiyana.
Kuthamanga ndi njira yabwino yowonjezeretsa maulendo anu ndikuthawa kuchoka tsiku ndi tsiku. Masewerawa amapatsa anthu mwayi wofufuza malo ammudzi kapena malo atsopano, akukumana ndi zochitika zatsopano komanso kuthamanga malo omwe sangawone.
Zambiri:
6 - Mukhoza kukonzekera cholinga china.
Anthu ena amadana ndi kuchita masewera olimbitsa thupi, koma pothamanga, mungathe kuphunzitsa mafuko, kuyambira 5Ks kupita ku marathons ndi kupitirira. Kuphunzitsidwa kwa mpikisano kukupatsani cholinga chenicheni chogwira ntchito, chomwe chingakuthandizeni kukonzekera cholinga chanu choti muthamange.
Zambiri:
- 5K Kupanga Mapulani
- 10K Kupanga Mapulani
- Gawo la Maphunziro a Hafu ya Marathon
- Mapulani a Maphunziro a Marathon
- Pezani Zambiri Zomwe Mumapanga Masoka
- Zifukwa 7 Zothamanga Masoko
7 - Kuthamanga kumalimbitsa mphamvu zanu.
Mukamakhala wolefuka kapena wotopa, kuthamanga ndi njira yabwino yopititsira patsogolo mphamvu yanu. Othamanga omwe amatha kutuluka m'mawa adanena kuti apambana mphamvu masana. Inde, kafukufuku wa 2012 mu Journal of Adolescent Health anatsimikizira kuti kuthamanga kwa mphindi makumi atatu pamlungu kwa milungu itatu kukulitsa khalidwe la kugona, kusangalala, ndi kusungulumwa masana. Kuphatikizana ndi kuthamanga ndi zakudya zopatsa thanzi kudzakuthandizani kuti mukhale ndi mphamvu zambiri.
Zambiri:
Njira 9 Zowonjezera Mphamvu Zambiri
8 - Kuthamanga kukuthandizani kudzimvera bwino.
Othawa nthawi zonse amafotokoza kuwonjezeka kwa chidaliro chawo ndi kudzidalira kwawo, ndipo phindu la kudzipindulitsa pakugwira ntchito likuwonjezeka ngati mupanga cholinga, monga kukwanitsa 5K kapena marathon, ndikukwaniritsa. Mosakayikira phindu limeneli lidzapita kumadera ena, monga umoyo wanu komanso umoyo wanu.
9 - Kuthamanga ndi kosavuta komanso kotsika mtengo.
Kuthamanga kumafuna zipangizo zochepa kwambiri, ndipo zingatheke pafupifupi kulikonse. Simukusowa ngakhale kujambula kovomerezeka. Zonse zomwe mukufunikira ndi nsapato zabwino , ndipo mutha kutuluka pakhomo lanu kuti muthamange. Kuchokera m'misewu ya kumidzi kupita kumapiri amitengo, pali malo ambiri omwe othamanga amafufuza - popanda ndalama. Ngati mumayenda kwambiri, zimakhala zosavuta kunyamula nsapato zanu zothamanga ndi kuthamanga mukakhala panjira.
Zambiri:
10 - Iwe udzakhala gawo la midzi.
Lingaliro la malo pakati pa othamanga poyamba linandichititsa ine kuti ndiziyenda ndipo likupitiriza kukhala chimodzi mwa zifukwa zomwe ine ndikukondera kwambiri masewerawo. Othawa amatha kugwirizana kwambiri ndipo amathandizana wina ndi mnzake pothamanga komanso mbali zina zambiri za moyo wawo. Iwo adagawana zochitika, zabwino ndi zoipa, zomwe zimawalola kuti agwirizane pa magulu ambiri. Ambiri othamanga akupeza kuti magulu awo omwe akuyenda akuwatsogolera ndikuwalimbikitsa kuti apitirize kuthamanga.
Kuthamanga kumathandizanso anthu kuti abwere palimodzi kuti athandize ena, kaya akulimbikitsana kuti akwaniritse zolinga zawo zaumoyo ndi masewera, kukweza ndalama zothandizira, kapena kusintha kusiyana kwawo.
Onaninso: Othawa 4 Njira Angabwerere
11 - Kuthamanga kungathandize potsitsimula.
Kuthamanga - monga momwe amachitira zolimbitsa thupi zambiri - ndizochiritsa kwambiri kupsinjika, kupsinjika maganizo komanso ngakhale kuvutika maganizo. Aliyense amene wakumana ndi wothamanga wapamwamba amadziwa kuti endorphins - mahomoni abwino-opangidwa ndi kuthamanga akhoza kulimbitsa mtima wanu. Kafukufuku wasonyeza kuti achikulire omwe ali ndi thanzi labwino omwe amachita masewera olimbitsa thupi nthawi zambiri amakhala osangalala kuposa omwe sali.
Zotsatira:
"Tsiku Lililonse Kuthamanga kwa Masabata atatu Kulimbitsa Bwino ndi Maganizo Ogwira Ntchito M'moyo Wathanzi Wathanzi Kuyerekeza ndi Kulamulira" Kalak, Nadeem et al. Journal of Health Adolescent , Voliyumu 51, Issue 6, 615 - 622
"Zotsatira za masewera olimbitsa thupi omwe amathamanga ndi kukakamizidwa pochepetsa kuthamanga kwa magazi pa ntchito ya tsiku ndi tsiku ya matenda oopsa" Mota MR, et al. Journal of Strength & Conditioning Research 2009
Kuchita Zowonongeka ndi Nkhawa, Njira Zowonetsera Kugonjetsedwa ndi Kupititsa Bwinobwino , ndi Michael W. Otto, PhD, ndi Jasper AJ Smits, PhD (Oxford University Press, 2011)