John Myers
Mawu Oyamba: Kufunika Kochita masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi kumakhala ndi gawo lofunikira pakukwaniritsa komanso kukhala olimba. Kulimbitsa thupi kumatanthauza kukhala ndi thanzi labwino mwakuthupi ndi m'maganizo mwa kuchita masewera olimbitsa thupi nthawi zonse, kudya moyenera, komanso kugona mokwanira. Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuti mtima ugwire ntchito bwino, kuonjezera mphamvu za minofu ndi kupirira, komanso kumapangitsa kuti munthu azisinthasintha komanso azikhala bwino.
Kuchita masewera olimbitsa thupi kumathandizira kukhala ndi thanzi labwino m'maganizo mwa kuchepetsa kupsinjika maganizo, kusintha maganizo, ndi kulimbikitsa kugona bwino. Amathandizanso kwambiri kupewa matenda, monga matenda amtima, shuga, ndi mitundu ina ya khansa. Chifukwa chake, kuphatikiza masewera olimbitsa thupi m'zochita zanu zatsiku ndi tsiku ndikofunikira kuti mukhale ndi thanzi labwino komanso thanzi.
Kodi Zigawo Zoyambira Zolimbitsa Thupi Ndi Chiyani?
Kulimbitsa thupi kumakhala ndi zinthu zingapo zomwe zimathandizira ku thanzi labwino komanso thanzi. Izi zikuphatikizapo kupirira kwa mtima, mphamvu za minofu ndi kupirira, kusinthasintha, ndi kusinthasintha. Kupirira kwamtima kumatanthawuza kuthekera kwa mtima, mapapo, ndi kayendedwe ka magazi kuti apereke mpweya ndi zakudya ku minofu panthawi yochita masewera olimbitsa thupi. Kulimba kwa minofu ndi kupirira kumatanthawuza kuthekera kwa minofu kupanga mphamvu ndikusunga kubwerezabwereza. Kusinthasintha kumatanthawuza kusuntha kozungulira mozungulira, pamene kusanja kumatanthawuza kukhoza kusunga mgwirizano panthawi yoyenda.
Momwe Mungadziwire Mulingo Wanu Wolimbitsa Thupi?
Kuti mudziwe mlingo wanu wolimbitsa thupi, mukhoza kuyesa kulimbitsa thupi komwe kumayesa kupirira kwa mtima wanu, mphamvu za minofu ndi kupirira, kusinthasintha, ndi kusinthasintha. Pali mayesero osiyanasiyana pa gawo lililonse la kulimbitsa thupi, monga kuyesa kwa 1-mile kuthamanga kwa mtima wamtima, kukankhira mmwamba mphamvu ya minofu ndi kupirira, kuyesa-ndi-kufikira kusinthasintha, ndi kuyesa kwa mwendo umodzi kuti ukhale wokwanira. Malingana ndi zotsatira zanu, mukhoza kuzindikira madera a mphamvu ndi zofooka ndikupanga pulogalamu yolimbitsa thupi yomwe imayang'ana zosowa zanu zenizeni.
Zochita Zolimbitsa Thupi Zolimbitsa Thupi
Zochita zolimbitsa thupi zamtima ndi zinthu zomwe zimakweza kugunda kwa mtima wanu ndi kupuma kwa nthawi yayitali, monga kuthamanga, kupalasa njinga, kusambira, ndi kuyenda mwachangu. Zochita izi zimathandizira kupirira kwa mtima ndikuthandizira kuwotcha ma calories, zomwe zingathandize kuchepetsa thupi. Bungwe la American Heart Association limalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 150 pa sabata kapena mphindi 75 zolimbitsa thupi mwamphamvu pa sabata kuti mukhale olimba mtima kwambiri.
Zochita Zolimbitsa Thupi Zolimbitsa Thupi
Zochita zolimbitsa thupi zimaphatikizapo kugwiritsa ntchito kukana, monga zolemetsa kapena kulemera kwa thupi, kutsutsa minofu yanu ndikuwonjezera mphamvu ndi kupirira. Zitsanzo zolimbitsa thupi zolimbitsa thupi zimaphatikizapo squats, mapapu, push-ups, ndi pull-ups. Kuchita masewera olimbitsa thupi kumathandizira kukulitsa minofu, kukulitsa kachulukidwe ka mafupa, komanso kukulitsa kagayidwe kachakudya, komwe kumathandizira kuchepetsa thupi.
Kusinthasintha ndi Kuchita Zochita Zolimbitsa Thupi Zolimbitsa Thupi
Zochita zolimbitsa thupi zosinthika komanso zolimbitsa thupi zimathandizira kusuntha kosiyanasiyana mozungulira mafupa ndikuwongolera kukhazikika komanso kukhazikika panthawi yoyenda. Zitsanzo za kusinthasintha ndi kuchita masewera olimbitsa thupi kumaphatikizapo kutambasula, yoga, Pilates, ndi tai chi. Zochita izi zingathandizenso kuchepetsa chiopsezo cha kugwa ndi kuvulala, makamaka kwa okalamba.
Kodi Muyenera Kuchita Zolimbitsa Thupi Kangati Kuti Mukhale Olimba?
Mafupipafupi ndi nthawi yochita masewera olimbitsa thupi zimadalira zolinga zanu zolimbitsa thupi komanso kuchuluka kwa masewera olimbitsa thupi. Kawirikawiri, American College of Sports Medicine imalimbikitsa osachepera mphindi 150 zolimbitsa thupi zolimbitsa thupi pa sabata kapena mphindi 75 zolimbitsa thupi mwamphamvu pa sabata, pamodzi ndi masiku awiri kapena atatu a masewera olimbitsa thupi pa sabata. Komabe, ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, yambani pang'onopang'ono ndipo pang'onopang'ono onjezerani mafupipafupi, mphamvu, ndi nthawi ya masewera olimbitsa thupi pamene thupi lanu likukula.
Kutsiliza: Sankhani Zolimbitsa Thupi Zabwino Kwambiri Zolinga Zanu Zolimbitsa Thupi
Pomaliza, kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira kuti mukhale ndi thanzi labwino, mukhale ndi thanzi labwino komanso lamalingaliro, komanso kupewa matenda. Kuti mukhale ndi thanzi labwino, ndikofunikira kuchita masewera olimbitsa thupi osiyanasiyana omwe amayang'ana zigawo zikuluzikulu za thupi, kuphatikizapo kupirira kwa mtima, mphamvu ya minofu ndi kupirira, kusinthasintha, ndi kusinthasintha. Funsani katswiri wolimbitsa thupi kuti mupange pulogalamu yolimbitsa thupi yomwe ikugwirizana ndi zolinga zanu zolimbitsa thupi ndi zosowa zanu, ndipo kumbukirani kuyamba pang'onopang'ono komanso pang'onopang'ono kuwonjezera mphamvu, mafupipafupi, ndi kutalika kwa masewera olimbitsa thupi.
