Momwe Mungayambire ndi Kuchita Zochita
Kuchita masewera olimbitsa thupi n'kofunika kwa aliyense, koma palibe amene amakolola zambiri kuposa okalamba. Pali madalitso ochuluka kwambiri , poteteza ku matenda kuti akupangitse maganizo anu, kuti amatsuka pafupifupi chirichonse chimene mungachite kuti mukhale ndi thanzi lanu. Funso ndilo, kodi mumayamba bwanji? Kodi mungatani ngati mukuvulala, nyamakazi, ululu wodwala kapena matenda a mtima? Kodi mumatani ndi mantha omwe mungadzivulaze kapena kuchita zolakwikazo? Izi ndi zodetsa nkhawa, koma siziyenera kuyima. Phunzirani zofunikira zolimbitsa thupi ndi momwe mungayambire lero. Kumbukirani, simunakalamba kwambiri kuti muyambe .
1 - Ubwino Wophunzitsa Okalamba Achikulire
Ngati mukukayikira kuchita masewera olimbitsa thupi kapena mukuganiza kuti ndinu okalamba kwambiri, ganizirani za ntchito zochepa chabe za tsiku ndi tsiku zomwe zingakuthandizeni:
- Zimathandiza kukhalabe olimbitsa thupi - Kuchita masewera olimbitsa thupi kumachititsa kuti mukhale osasunthika omwe amatha kuthetsa mavuto monga kuthetsa vuto komanso kusasinthasintha.
- Zimakuteteza ndikuthandizani kuthetsa matenda - Kuchita masewera olimbitsa thupi kumawathandiza ndi matenda a mtima, kuthamanga kwa magazi, shuga, matenda a mitsempha, komanso kuvutika maganizo. Ikhoza kusintha ubongo wanu.
- Zimakuthandizani kutaya thupi kapena kupewa kupindula - N'zotheka kutaya zolemera zisanu ndi zisanu pa khumi khumi pakati pa 25-55 ngati sitikuchita zojambulazo ndi kukweza zolemera. Kutayika kwa minofu kumabweretsa kulemera komanso kuopsa kokwera ndikudzipweteka nokha.
Phunzirani zambiri za momwe masewera olimbitsa thupi angawononge moyo wanu .
2 - Zopangira Zozizwitsa
Kudziwa zenizeni za momwe mungayambitsire, komwe mukuchita masewera olimbitsa thupi, zida ziti zomwe mukufunikira ndi momwe mungakhazikitsire zolinga zingakonzekere malingaliro anu ndi thupi lanu pa zomwe zikubwera. Tengani nthawi kuti mutsimikize kuti muli ndi zonse zomwe mukusowa, kuchokera ku zipangizo kuti mudziwe zambiri, kotero muthe ku phazi lamanja:
- Nthawi yoti mupeze chithandizo chamankhwala
- Chovala chochita masewera olimbitsa thupi
- Kumalo Ochita Zolimbitsa Thupi - Lowani masewera olimbitsa thupi kapena zochita masewera kunyumba kwanu ndi zipangizo zamakono zoyendera thupi
- Zida zothandizira thupi, mawebusaiti, ndi magalimoto
- Momwe mungakhazikitsire zolinga zanu
- Momwe mungayang'anire zomwe mukupita
3 - Kuchita zolimbitsa thupi - Kuyamba
Kuchita masewera olimbitsa thupi ndi gawo lofunika pa purogalamu yanu yophunzitsa, kukuthandizani kulimbitsa mtima wanu ndi mapapo, kuyatsa makilogalamu ndi kumanga chipiriro pa zinthu zonse zomwe muyenera kuchita tsiku ndi tsiku. Cardio imateteza thupi ku mavuto osiyanasiyana, makamaka omwe angakhoze kuchitika pamene tikulamba, monga kulemera, matenda a mtima, shuga ndi mitundu ina ya khansa.
Ndipo cardio sikuti ndi achikulire okhaokha. Ngati mwakhala ndi matenda a mtima, khansara kapena matenda ena, kambiranani ndi dokotala wanu za momwe masewera olimbitsira thupi angakhalire mbali yofunika kwambiri ya kuchira kwanu.
Yambani
- Malangizo Othandizira Ogwira Ntchito Zolimbitsa Thupi kwa Okalamba
- Cardio 101
- Momwe Mungayambire ndi Cardio
- Yoyamba Kujambula Cardio
4 - Kuphunzitsa Mphamvu - Kuyamba
Bwanji ngati pali chinthu chimodzi chimene mungachite kuti mutaya mafuta, kuwonjezeka kwa kagayidwe kake , kuchepetsa kupweteka kwa msana, kuchepetsa kupweteka kwa nyamakazi, kuchepetsa umoyo wa moyo, kuchepetsa kuthamanga kwa magazi, kukutetezani ku matenda a mtima ndi shuga, kuchepetsa kupsinjika maganizo, kuteteza kugwa ndi kulimbitsa chidaliro?
Zimakhala zabwino kwambiri kuti zitheke, koma kuchita masewera olimbitsa thupi kumachita zonsezi, makamaka maphunziro amphamvu omwe, mwatsoka, ambiri okalamba sakuchita. Kutayika kwa minofu kungathandize pa mavuto ambiri, omwe nthawi zambiri amalephereka, koma pulogalamu yosavuta kamodzi pa sabata ikhoza kuchita zodabwitsa kuti mukhale ndi thanzi labwino.
Yambani
5 - Zovuta Kuchita - Kuyamba
Ngati kugwirira ntchito mwakukhoza kwanu ndi chimodzi mwa zolinga zanu, kugwiritsa ntchito nthawi kuti mukhale osinthasintha muyenera kukwaniritsa mndandanda wa zinthu zomwe muyenera kuchita. Kukhala ndi maulendo odzaza mmanja mwako kumatanthauza kuti ukhoza kugwedezeka, kusuntha, kukweza ndi kutambasula - kayendetsedwe kamene mukufunikira kuchita tsiku lonse, kuchoka nsapato zanu kugwira ntchito pabwalo.
Kutambasula nthawi zonse, pamodzi ndi ntchito ya cardio ndi mphamvu, imasunga mapulogalamu anu ndikusinthasintha. Osati kokha, kutambasula kumakhala kochepetsetsa ndi kuchepetsa kupanikizika, kumapangitsa kukhala imodzi mwa njira zosangalatsa zosuntha thupi lanu tsiku ndi tsiku.
Yambani
- Mmene Mungayambire ndi Kuchita Zinthu Zolimbitsa Thupi
- Kuchuluka kwa Thupi la Otsogolera
- Ndakhala pansi
6 - Zochita Zolimbitsa - Kuyambira
Kusamalitsa ndi mbali ina ya thanzi lathu ndi thanzi lathu sitililiganizira mpaka liri vuto. Ngakhale kayendetsedwe kakang'ono - Kuyenda, kulowa mkati, kutsogolo ndi kutuluka m'galimoto - kumafuna kuti mukhale woyenera ndipo, pamene tikukalamba kwambiri minofu, mphamvu ndi kusinthasintha zimatha kusokoneza chiwerengero, zimatipangitsa kuti tigwe.
Palibe njira zenizeni zogwiritsira ntchito zolimbitsa thupi, koma ndi zophweka kuphatikizapo maphunziro oyenera mu moyo wanu. Maganizo ena ophweka:
- Yesani kusinthanitsa pa mwendo umodzi mukakhala mukuyima. Gwira pa mpando ngati kuli kofunikira ndipo pang'onopang'ono yesetsani kukhala payekha
- Yendani ndi bukhu pamutu mwanu (kutuluka kwanu kudzapanganso)
- Gwiritsani ntchito mpira wa masewera olimbitsa thupi kuti muyese bwino komanso kuti mukhale otetezeka
7 - Kukhazikitsa Pulogalamu Yoyera ya Cardio, Strength, ndi Flexibility
Ngakhale ndi zonse zomwe zili padziko lapansi, kukhazikitsa pulogalamu kungakhale koopsa kwambiri. Kodi mumadziwa bwanji thupi lanu? Mukuyamba kuti? Zomwe zili pansipa zimapanga zosankha zambiri, koma mukhoza kuyamba ndi zina zosavuta: Kuyenda kwa mphindi 15-20 masiku angapo pa sabata, mwachitsanzo, ndi pulogalamu yofunikira ya thupi lonse masiku awiri pa sabata.
Kuyamba ndi nthawi yovuta kwambiri, koma kudziwa bwino kumene mungayambire kungakupatseni chidaliro kuti mutenge gawo loyamba:
- Mmene Mungakhazikitsire Pulogalamu Yonse
- Pulogalamu Yoyamba Yoyamba Yoyamba Yoyamba 30 Yopangira Oyamba
- Mmene Mungayambire ndi Kuchita Zochita
8 - Kuchita Zochita Zowonongeka, Matenda, ndi Mavuto
Pali zifukwa zilizonse zomwe sitigwiritse ntchito, koma ngati muli ndi ululu wovulazidwa, matenda kapena matenda, kuchita masewera olimbitsa thupi kungakhale chinthu chotsiriza chomwe mumamva ngati mukuchita. Sizovuta kupeza njira zolimbitsira thupi pamene mukuyenera kuthana ndi vuto, koma mwina ndi chimodzi mwa zinthu zabwino kwambiri zomwe mungachite kuti muthetse ululu ndikupangitsa moyo kukhala wabwino. Ndipotu, kuchita masewero olimbitsa thupi kungathandize pazinthu zosiyanasiyana monga:
- Arthritis
- Ululu wammbuyo
- Matenda a mtima
- Osteoporosis
- Matenda a shuga
- Kunenepa kwambiri
- Kusokonezeka maganizo
Muyenera nthawi zonse kuyankhula ndi dokotala wanu ndipo mungafunike kuganizira kugwira ntchito ndi wophunzitsayo amene ali ndi vuto lanu ngati mukufuna thandizo kuti mupeze njira yoyenera yogwiritsira ntchito.