Momwe Iwo Amamverera ndi Momwe Angachikwaniritsire Iwo
Malangizo a zaumoyo amapereka mankhwala a mtundu ndi mtundu wa zofunikira zomwe zimafunika kuti phindu la thanzi likhale labwino. Kuchita masewero olimbitsa thupi kumalimbikitsidwa kwa mphindi makumi atatu pa tsiku kwa masiku asanu pa sabata kapena maola awiri ndi 30 minutes pa sabata. Koma kodi kuchita masewera olimbitsa thupi ndi kotani? Pezani zomwe zikuchitika pamtunda uwu ndi momwe mungadziwire ngati muli m'deralo lopitirira.
Zimene Zimamveka
Ntchito yolimbitsa thupi imawonjezera kuchuluka kwa mtima ndi kupuma kwanu. Mungatenge thukuta, koma mumatha kukambirana. Mukhoza kulankhula, koma simungakhoze kuimba. Mukudziwa kuti mukuziyerekezera ndi kuchita ntchito tsiku ndi tsiku monga kuyenda mofulumira. Koma inu simukung'ung'udza ndi kudzikuza.
Zotsatira za Mtima Wanu
CDC imatanthawuza izi monga 50 peresenti mpaka 70 peresenti ya kuchuluka kwa mtima. Kusambira kwanu kwa mtima kumasiyanasiyana ndi msinkhu ndipo ukhoza kupezeka pogwiritsa ntchito tchati chachangu choyang'ana pamtima kapena chojambulira . Kuti muyese kuchuluka kwa mtima wanu, mutha kuchita masewera olimbitsa thupi kapena kugwiritsa ntchito kuyima kwa mtima, pulogalamu yamtima, kapena kutengera mtima wamtima kuchokera ku gulu labwino kapena smartwatch.
Kodi Muyenera Kuchita Zambiri Motalika Kwambiri Motani?
Ntchito yochita masewera olimbitsa thupi ya mphindi 10 ndi yofunika kuti iwonedwe ngati gawo lapakati la masewero olimbitsa thupi. Pakadutsa mphindi 30 patsiku, mungathe kuswa magawo awiri kapena atatu, osachepera mphindi khumi.
Mitundu ya Zochita Zolimbitsa Thupi
Pali zinthu zambiri zomwe zimawoneka ngati zolimbitsa thupi. Nazi zina mwazofala kwambiri:
- Kuyenda mwamsanga
- Kuyenda kosavuta
- Kuyenda kapena kuthamanga pamtunda
- Wophunzitsa Elliptical
- Bicycle pansi pa mailosi 10 pa ora, pamtunda wamtunda kapena ndi mapiri ochepa
- Kusambira mwakhama
- Madzi aerobics
- Kuvina kwa Ballroom ndi kuvina mzere
- Softball ndi baseball
- Volleyball
- Tennis tenisi
- Kulima
Kwa Mavuto Ovuta
Ngati simungathe kugwiritsa ntchito miyendo yanu, mungathe kuchita masewera olimbitsa thupi mwa kugwiritsa ntchito chikwama cha wheelchair kapena ergetereter, kuphatikizapo kusambira kapena madzi aerobics. Ngati mungagwiritse ntchito miyendo yanu koma simungalole kuyenda kapena kuthamanga, yesani njinga yamoto kapena kusambira.
Kodi Sizitani?
Kuyenda mophweka pansi pa maminiti 10 sikumatanthawuza ngati chinthu chodziŵika bwino. Mungathe kukwaniritsa masitepe opitirira 10,000 pa tsiku pa pedometer yanu, koma pokhapokha mutapanga magawo khumi kapena kuposerapo mwamsanga, simunapindulepo. Kungowonjezera masitepe pa pedometer yanu mophweka kapena kupyolera mwapang'onopang'ono sikuwerengera.
Ntchito zambiri zimayang'anitsitsa, zoyendetsa masewera, ndi maulendo othamanga kuti azitsatira kayendedwe koyendetsa pang'onopang'ono zomwe akuganiza kuti ndi zolondola kuti athe kuchita masewera olimbitsa thupi kuti achite masewera olimbitsa thupi. Amanena izi ngati mphindi zolimbitsa thupi komanso kuchita masewera olimbitsa thupi. Ndi njira yabwino yowunika ndikuonetsetsa kuti mukuchita masewera olimbitsa thupi.
Momwe Mungayambire
Mungathe kuchita zinthu zolimbitsa thupi ndikuyenda mofulumira kwa mphindi 10.
Mukhoza kuphatikiza izi muzochitika zanu za tsiku ndi tsiku. Yambani mwa kuyenda mofulumira kwa mphindi zingapo. Kenaka mutenge liwiro kwa mphindi 10. Nthawi zoyenera kuyenda ndi nthawi yopuma pa ntchito kapena masana, kapena musanayambe ntchito kapena tsiku lotsatira poyenda galu wanu.
Mukhoza kuyenda m'nyumba, kunja, kapena kugwiritsa ntchito treadmill. Mungaphunzire kugwiritsa ntchito njira zabwino zoyendera komanso kuyenda kuti zikhale zosavuta kukwaniritsa msanga. Mutatha kuyenda mofulumira kwa mphindi khumi panthawi, mukhoza kuyamba kuwonjezera nthawi yanu yopita ndi mphindi zochepa pa phunziro sabata iliyonse. Mungathe kupita patsogolo kuti muzisangalala ndi ntchito zosiyanasiyana zosiyana siyana, zosiyana siyana.
Mawu Ochokera
Mungazindikire kuti simungathe kuyenda mofulumira kuti muwonjeze mtima wanu mu malo ochepa kwambiri. Ngati ndi choncho, ganizirani zochitika zina monga njinga, kusambira, kapena kugwiritsa ntchito mphunzitsi wopanga elliptical komwe zingakhale zosavuta kuti muzitha kuchita masewera olimbitsa thupi.
> Zotsatira:
> Gwiritsani Ntchito Njira Yanu: Chidziwitso cha Akuluakulu Dipatimenti ya Zaumoyo ndi Zaumoyo za US.
> Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. " Ntchito Yathupi ndi Umoyo Wathanzi. Ndondomeko Ya Adults Kuchokera ku American College of Sports Medicine ndi American Heart Association . " Kudutsa. 2007 Aug 1.