Kusinthasintha kwa munthu kumatanthawuza kukhwima kwa ziwalo zanu kuti muziyenda kudutsa modutsa. Pa mgwirizano uliwonse ndi zochitika zonse, pali kusintha kwabwino komwe kumasintha malinga ndi zomwe mukuchita.
Kodi N'chiyani Chimalepheretsa Kusintha?
Nthawi zambiri ndimamva makasitomala akunena zinthu monga, "Ndine wotsika kwambiri ... Sindingathe ngakhale kupatukana monga momwe ndinkachitira!" Um, ndizovuta.
Zomwe si zachilendo ndizokha, kuthekera kugawidwa popanda maphunziro monga wochita masewera olimbitsa thupi tsiku ndi tsiku.
Inde, enafe timakhala osasinthasintha pang'ono ndipo pali zinthu zosiyanasiyana zomwe zimalowa:
- Zamoyo zanu - Anthu ena amatha kusintha kwambiri kuposa ena ndipo mwina chifukwa cha chibadwa cha makolo
- Momwe timagwirizanirana - Pamene tonse tili ndi maziko omwewo, ziwalo zathu zonse zimapangidwa mosiyana, zomwe zingasinthe momwe mumasinthira
- Kusinthasintha kwa mafundo, timatope, timene timagwiritsa ntchito minofu ndi minofu
- Mphamvu ya gulu losokoneza minofu
Ubwino Wokhala Wovuta
Kotero, ndi kangati nthawi yomwe mumadumpha kutambasula kumapeto kwa ntchito yanu? Ndimachita izi nthawi zonse, koma ndikukumbutsidwa chifukwa chake ndifunikira pamene ndikupindula nawo:
- Ntchito yowonjezereka: Ngati mgwirizano wanu umasinthasintha, amafuna mphamvu zochepa kuti muziyenda mofulumira.
- Kukhazikitsa bwino
- Kupweteka pang'ono ndi kupweteka
- Kuchepetsa ngozi yovulaza
- Kuwonjezeka kwa magazi kumalumikiza
- Kugwirizana kwambiri
- Kuchepetsa kupweteka kwa msana
- Kukhalanso kwambiri kwa maganizo ndi thupi
Ndilo mndandanda wokongola kwambiri womwe umandichititsa kuchita zimenezo kutambasula tsiku lililonse.
Kodi Ndiyenera Kutambasula Ndisanayambe Kugwira Ntchito?
Izi ndizo zomwe tinkakonda kuchita m'masiku akale, tambani musanayambe kuthamanga kapena ntchito, koma phunziro tsopano likuwonetsa kuti kutambasula kwenikweni sikuchita zambiri kukakonzekeretsani kuchita masewera olimbitsa thupi kapena kuchepetsa mwayi wanu wovulazidwa kapena kupweteka mutatha kugwira ntchito.
Nthawi zina, kutambasula kungapangitse zinthu kuipiraipira, motero akatswiri amalimbikitsa kutambasula pambuyo pochita masewera olimbitsa thupi, pamene minofu yanu imakhala yofunda komanso yosavuta.
Njira Yabwino Yowongoka
Pamene mutambasula, mukufuna kutsatira malamulo ochepa:
- Kutambasula pambuyo pakutentha kwanu, kapena bwino komabe, mutatha kuchita masewera olimbitsa thupi. Mutha kutambasula pambuyo pa madzi otentha kapena kukhala mu chubu lotentha.
- Gwiritsani ntchito magulu akuluakulu omwe mumagwira nawo ntchito
- Gwirani chingwe chilichonse kwa masekondi 15-30. Zoposa zomwe sizikutanthauza kuti zikhale zosavuta kusintha (koma, ngati zimakhala bwino, pitani)
- Mukhoza kutambasula tsiku lililonse koma muyenera kuwombera katatu pamlungu
- Musadandaule pamene mutambasula - Izi zingachititse kuvulala.
- Ingotambasula momwe mungathere. Musamamve ululu mukatambasula - Iyenera kukhala bwino!
- Kutambasula ndi kofunika kwambiri monga gawo lina lililonse la ntchito yanu kotero ndikuchita zanga ngati mukuchita.
Zotsatira:
> American Council on Exercise. Buku la ACE Personal Trainer Manual , 5th 2014.
Herbert R, Gabriel M. Zotsatira za Kutambasula Pambuyo ndi Pambuyo Kuchita Zovuta pa Minofu Yopweteka ndi Kuopsa kwa Kuvulala: Kukonzekera Mwadongosolo. BMJ 2002; 325: 468.