Ubwino wa masewera olimbitsa thupi + Malangizo Othandiza! Zipangizozi zingakuthandizeninso kupirira mosavuta

Ubwino wa masewera olimbitsa thupi + Malangizo Othandiza! Zipangizozi zingakuthandizeninso kupirira mosavuta

Kodi munakhalapo ndi nthawi yotereyi: mukamaliza ntchito, mumabwerera kunyumba ndikugwa pa sofa, mukufufuza foni yanu koma mukutopa kwambiri? Ngakhale kuti ndinagona kwa maola 8, ndimamvabe kufooka thupi lonse ndikadzuka. Pokumana ndi mavuto kuntchito, sindingathe kupewa nkhawa....

Ndipotu, "mankhwala" a mavutowa angabisike pothamanga kwa mphindi 30, kuchita masewera olimbitsa thupi osavuta, kapena kuyenda pansi kwa mphindi 10 tsiku lililonse. Kuchita masewera olimbitsa thupi sikunakhalepo kokha kuti muchepetse thupi ndi kulimbitsa thupi. Kumakhudza matupi ndi malingaliro athu ndi kwakukulu kwambiri kuposa momwe tingaganizire. Lero, sindikulankhula nanu za ubwino "wosadziwika bwino" wa masewera olimbitsa thupi, komanso ndikugawana nanu malangizo othandiza kwambiri ochitira masewera olimbitsa thupi ndikupangira zida zoyenera zochitira masewera olimbitsa thupi kuti zikuthandizeni kuyamba ulendo wanu wochita masewera olimbitsa thupi mosavuta!

1.Kuchita masewera olimbitsa thupi ndi njira yachilengedwe yolimbikitsira mphamvu yomwe imachepetsa kutopa.

Ndatopa kwambiri. Kodi ndingapeze bwanji mphamvu zochitira masewera olimbitsa thupi? Mwina ichi ndi chifukwa chake anthu ambiri amakana kuchita masewera olimbitsa thupi. Koma kodi mukudziwa? Mukachepa kuyenda, mudzatopa kwambiri.

Tikakhala chete kwa nthawi yayitali, kuyenda kwa magazi m'thupi lathu kumachepa, minofu sigwira ntchito, ndipo mphamvu ya maselo polandira mpweya ndi zakudya imachepa. Mwachibadwa, n'zosavuta kumva tulo. Kuchita masewera olimbitsa thupi kungathandize kuti magazi aziyenda mofulumira, zomwe zimathandiza mtima kupereka mpweya ndi zakudya m'ziwalo zonse m'thupi, makamaka ubongo.

Kafukufuku akusonyeza kuti pambuyo pa mphindi 20 mpaka 30 zolimbitsa thupi pang'ono (monga kuyenda mwachangu, kuthamanga, kapena kukwera njinga), mitochondria yomwe imayambitsa mphamvu muubongo imayamba kugwira ntchito.

Malangizo a masewera

Ngati mulibe nthawi yotuluka, mutha kuchita "kuthamanga koyenda m'malo mwake" kunyumba panthawi yopatukana. Chitani mphindi 5 nthawi iliyonse, maseti atatu mpaka anayi patsiku, ndikusakaniza ndi kupuma mozama. Izi zitha kudzutsa mphamvu za thupi lanu mwachangu.

Musanayambe kuchita masewera olimbitsa thupi, chitani masewera olimbitsa thupi kwa mphindi zitatu (monga kukweza mawondo apamwamba kapena kukanikiza miyendo yanu) kuti mupewe kupsinjika kwa minofu. Mukamaliza kuchita masewera olimbitsa thupi, chitani masewera olimbitsa thupi kwa mphindi zisanu (monga kutambasula miyendo kapena kutambasula mapewa) kuti muchepetse kupweteka kwa minofu.

Sinthani malinga ndi zida zamasewera

• Chibangili chanzeru: Chimatha kuyang'anira kugunda kwa mtima wanu ndi kuchuluka kwa masitepe anu nthawi yeniyeni mukuchita masewera olimbitsa thupi, kukukumbutsani kuti mukhale ndi masewera olimbitsa thupi pang'ono komanso kupewa kuchita masewera olimbitsa thupi osakwanira kapena opitirira muyeso.

• Mpando wa Yoga: Sankhani mphando wa yoga wosaterereka wokhala ndi makulidwe a 6-8mm kuti muteteze mafupa anu ku kuzizira ndi kuvulala mukamachita masewera olimbitsa thupi osavuta kunyumba.

2.Kuchita masewera olimbitsa thupi ndi "chowongolera malingaliro", chomwe chimakuthandizani kuchotsa malingaliro oipa

N'zosatheka kukumana ndi mavuto m'moyo: kudzudzulidwa chifukwa cha zolakwa za kuntchito, mikangano yaying'ono ndi anzanu, kapena nyengo yoipa yomwe imakhudza mapulani oyendera ... Zinthu zazing'onozi zikachulukana, zimakhala zosavuta kuti anthu agwere mu mkhalidwe wa kuvutika maganizo ndi nkhawa.

Pakadali pano, kuchita masewera olimbitsa thupi ndiye "njira yabwino kwambiri yotulutsira malingaliro". Tikamachita masewera olimbitsa thupi, thupi lathu limatulutsa chinthu chotchedwa "endorphin", chomwe chimadziwika kuti "hormone ya chisangalalo". Chimatha kugwira ntchito mwachindunji pa dongosolo la mitsempha, kuchepetsa ululu ndikubweretsa chisangalalo. Nthawi yomweyo, kuchita masewera olimbitsa thupi kungathandizenso kutulutsa serotonin ndi dopamine. Ma neurotransmitters awiriwa ali ndi udindo wowongolera malingaliro ndi kutumiza zizindikiro za chisangalalo, zomwe zimatha kuchepetsa bwino malingaliro oipa monga nkhawa ndi kupsinjika maganizo.

Malangizo a masewera

• Mukakhala ndi nkhawa, yesani kugwiritsa ntchito nyimbo zolimbitsa thupi monga "nyimbo ndi masewera olimbitsa thupi". Sankhani nyimbo zosangalatsa (monga pop kapena rock), ndipo chitani jumping jacks ndi burpees mogwirizana ndi kamvekedwe ka nyimbo. Izi zingathandize kuchepetsa nkhawa mwachangu.

• Ngati mumakonda kukhala chete, mungasankhe kuchita masewera olimbitsa thupi pang'onopang'ono monga Tai Chi ndi Baduanjin. Mayendedwe ake ndi odekha komanso ofewa, kuphatikiza kupuma kofanana, komwe kungathandize kuchepetsa mkwiyo.

3.Kuchita masewera olimbitsa thupi ndi "chowonjezera kukumbukira", zomwe zimapangitsa ubongo kukhala wosinthasintha

Anthu akamakalamba, ambiri amamva kuti kukumbukira kwawo kukuipiraipira. Amaiwala zomwe angonena kapena kuchita akangotembenuza mitu yawo. Ndipotu, ngati mukufuna kusunga ubongo wanu "muunyamata", kuchita masewera olimbitsa thupi ndi chisankho chabwino.

Kuchita masewera olimbitsa thupi kungathandize kuti magazi aziyenda bwino muubongo, kuwapatsa mpweya ndi zakudya zokwanira, zomwe zimathandiza kuti maselo amitsempha azikula bwino. Nthawi yomweyo, kuchita masewera olimbitsa thupi kungathandizenso kuti "hippocampus" ikule bwino muubongo. Hippocampus ndi gawo lofunika kwambiri muubongo lomwe limayang'anira kuphunzira ndi kukumbukira. Pamene ntchito yake ikukwera, luso lathu lokumbukira ndi kuphunzira limakhala lamphamvu.

Kafukufuku wokhudza okalamba akusonyeza kuti atatha kuchita masewera olimbitsa thupi pang'onopang'ono (monga kuyenda mwachangu kapena Tai Chi) katatu pa sabata kwa mphindi 30 nthawi iliyonse kwa miyezi isanu ndi umodzi, zigoli za mayeso okumbukira za omwe adachita nawo masewerawa zidakwera ndi avareji ya 15%, pafupifupi kawiri kuposa gulu lolamulira lomwe silinachite masewera olimbitsa thupi.

Malangizo a masewera

Mukayenda, mutha kuyesa "maphunziro okumbukira", monga kukumbukira nyumba zodziwika bwino panjira (monga masitolo ogulitsa zinthu ndi magetsi a magalimoto), kenako kukumbukira njira mukafika kunyumba. Yesetsani kukumbukira kwanu mukuchita masewera olimbitsa thupi.

Sankhani "masewera olimbitsa thupi ogwirizana", monga kulumpha chingwe ndi kukankha shuttlecock. Masewera olimbitsa thupi amenewa amafuna kuti manja ndi maso azigwirizana, komanso manja ndi mapazi, ndipo nthawi imodzi amatha kuyambitsa madera ambiri a ubongo, zomwe zimathandiza kuti ubongo uzitha kusinthasintha.

Sinthani malinga ndi zida zamasewera

• Kuwerengera kulumpha kwa chingwe: Kumalemba zokha kuchuluka kwa kulumpha kwa chingwe ndi ma calories omwe atenthedwa, kukuthandizani kumvetsetsa zolinga zanu zolimbitsa thupi ndikuwongolera bwino mphamvu ya masewera olimbitsa thupi anu.

4.Kuchita masewera olimbitsa thupi ndi "mtetezi wa chitetezo chamthupi", kuteteza thanzi

Pambuyo pa mliriwu, anthu akhala akuda nkhawa kwambiri ndi chitetezo chamthupi. Ndipotu, kuchita masewera olimbitsa thupi ndi njira yachilengedwe yowonjezerera chitetezo chamthupi.

Tikamachita masewera olimbitsa thupi, chitetezo cha mthupi lathu chimayatsidwa, zomwe zimapangitsa kuti maselo oteteza thupi monga maselo oyera amagazi ndi ma lymphocyte azigwira ntchito bwino. Maselo amenewa amatha kuzindikira ndikuchotsa zinthu zoopsa monga mabakiteriya ndi mavairasi m'thupi mwachangu, motero amachepetsa chiopsezo cha matenda. Nthawi yomweyo, kuchita masewera olimbitsa thupi kumalimbikitsa kagayidwe ka thupi m'thupi, kuthandiza kutulutsa poizoni ndikuchepetsa kutupa, ndikulimbitsanso kukana kwa thupi.

Komabe, ndikofunikira kudziwa kuti kuchita masewera olimbitsa thupi kuyenera kukhala "koyenera." Kuchita masewera olimbitsa thupi mopitirira muyeso kungapangitse thupi kutopa komanso chitetezo chamthupi chichepetse. Kawirikawiri, kuchita masewera olimbitsa thupi pang'ono katatu kapena kasanu pa sabata kwa mphindi 30-60 nthawi iliyonse ndi njira yabwino kwambiri yowonjezera chitetezo chamthupi.

5.Kuchita masewera olimbitsa thupi ndi "chothandizira pa moyo wanu", zomwe zimakupangitsani kukhala odziletsa komanso odzidalira kwambiri

Kuwonjezera pa momwe zimakhudzira thupi ndi malingaliro, kuchita masewera olimbitsa thupi kungasinthenso pang'onopang'ono momwe timaonera moyo.

Kuchita masewera olimbitsa thupi nthawi zonse kumasonyeza kudziletsa. Mukapita kokathamanga nthawi yokhazikika tsiku lililonse kapena kupita ku masewera olimbitsa thupi nthawi yake sabata iliyonse, mukukula kudziletsa kwanu. Kudziletsa kumeneku kudzafalikira pang'onopang'ono kuzinthu zina za moyo, monga kudya pa nthawi yake, kukhala ndi ndandanda yokhazikika, komanso kugwira ntchito bwino.

Nthawi yomweyo, kusintha kwa thupi komwe kumachitika chifukwa cha masewera olimbitsa thupi kudzatipangitsanso kukhala ndi chidaliro. Mukapitiriza kuchita masewera olimbitsa thupi kwa kanthawi, mudzapeza kuti thupi lanu lasintha, mphamvu zanu zachuluka, ndipo maganizo anu onse ndi osiyana.

Malangizo a masewera

Pangani "ndondomeko yochitira masewera olimbitsa thupi pang'onopang'ono", mwachitsanzo, kuchita masewera olimbitsa thupi kwa mphindi 10 tsiku lililonse mlungu woyamba ndi mphindi 15 tsiku lililonse mlungu wachiwiri. Pang'onopang'ono onjezerani nthawi yochitira masewera olimbitsa thupi kuti musataye mtima chifukwa cha zolinga zazikulu kwambiri.

Lowani nawo magulu amasewera (monga magulu othamanga kapena magulu a yoga), fufuzani masewera ndi anthu omwe ali ndi malingaliro ofanana, yang'anirani wina ndi mnzake, gawani zomwe mwakumana nazo, ndikuwonjezera kupirira kwanu pamasewera.

Maluso abwino ndi zida zoyenera zimathandiza kuti masewera olimbitsa thupi akhale osavuta

Pakadali pano, munganene kuti, "Pali maubwino ambiri ochita masewera olimbitsa thupi, ndipo njira ndi zida zake ndizothandiza kwambiri. Koma bwanji ngati ndikuda nkhawabe kuti sindingathe kuchita zimenezo?"

Ndipotu, masewera sanakhalepo "ntchito yotopetsa". Kugwiritsa ntchito njira zoyenera kungathandize kuti masewera olimbitsa thupi azigwira ntchito bwino. Kusankha zida zoyenera kungathandize kuti masewera azikhala omasuka. Simuyenera kuchita zinthu zolimba komanso zovuta kuyambira pachiyambi. Yambani ndi mayendedwe osavuta, gwiritsani ntchito zida zomwe zimakuyenererani, ndipo pang'onopang'ono mupeze chisangalalo cha masewera olimbitsa thupi.

Mwachitsanzo, kugwiritsa ntchito chibangili chanzeru kulemba masitepe a tsiku ndi tsiku ndikuwona manambala akuwonjezeka pang'onopang'ono; Chitani zolimbitsa thupi kunyumba ndi mphasa ya yoga ndikumva kupumula kwa thupi lanu. Yesani malire anu powerengera chingwe chodumphadumpha ndikusangalala ndi chisangalalo chodutsa.

Masewera si "kuthamanga pang'onopang'ono", koma "marathon". Malinga ngati mukufuna kuyamba ndikuyesera, mutha kupeza thanzi, chisangalalo komanso chidaliro mu masewera. Kuyambira lero, tengani zida zoyenera, gwiritsani ntchito luso lothandiza ndikuyamba ulendo wanu wamasewera!