Kusambira ndi kuthamanga si masewera olimbitsa thupi ofala kwambiri m'ma gym okha, komanso ndi mitundu ya masewera olimbitsa thupi yomwe anthu ambiri sapita ku gym amasankha. Monga anthu awiri oimira masewera olimbitsa thupi a mtima, amachita gawo lofunika kwambiri pakusunga thanzi la thupi ndi maganizo, ndipo onse ndi masewera olimbitsa thupi othandiza powotcha ma calories ndi mafuta.
Kodi ubwino wosambira ndi wotani?
1. Kusambira n'koyenera anthu omwe ali ndi kuvulala, nyamakazi ndi matenda ena. Kusambira ndi njira yotetezeka yochitira masewera olimbitsa thupi kwa anthu ambiri omwe akuvutika, mwachitsanzo, nyamakazi, kuvulala, ndi kulumala. Kusambira kungathandizenso kuchepetsa ululu kapena kupititsa patsogolo kuchira pambuyo povulala.
2、Kuwongolera tulo. Mu kafukufuku wa okalamba omwe ali ndi vuto la kusowa tulo, ophunzirawo adanenanso kuti moyo wawo komanso kugona kwawo kwakhala bwino atatha kuchita masewera olimbitsa thupi nthawi zonse. Kafukufukuyu adayang'ana kwambiri mitundu yonse ya masewera olimbitsa thupi, kuphatikizapo makina ozungulira, kukwera njinga, kusambira ndi zina zambiri. Kusambira ndikoyenera anthu ambiri omwe ali ndi mavuto amthupi omwe amawalepheretsa kuthamanga kapena kuchita masewera olimbitsa thupi ena.
3. Madzi akasambira, amapangitsa miyendo kukhala yolimba, zomwe zimathandiza kuithandiza ikamayenda, komanso zimathandizanso kupirira pang'onopang'ono. Mu kafukufuku wina wochokera ku gwero lodalirika, pulogalamu yosambira ya milungu 20 inachepetsa kwambiri ululu mwa anthu omwe ali ndi multiple sclerosis. Ananenanso kuti pali kusintha kwa kutopa, kuvutika maganizo komanso kulumala.
Kodi ubwino wothamanga ndi wotani?
1、Zosavuta kugwiritsa ntchito. Poyerekeza ndi kusambira, kuthamanga n'kosavuta kuphunzira chifukwa ndi chinthu chomwe timabadwa nacho. Ngakhale kuphunzira luso laukadaulo musanathamange n'kosavuta kuposa kuphunzira kusambira, chifukwa anthu ena amabadwa akuopa madzi. Kuphatikiza apo, kuthamanga kuli ndi zofunikira zochepa pa chilengedwe ndi malo ochitira masewerawa kuposa kusambira.
Kuthamanga kungathandize kuti mawondo ndi msana wanu zikhale bwino. Anthu ambiri amaganiza kuti kuthamanga ndi masewera olimbitsa thupi omwe ndi oipa kwa mafupa. Ndipo n’zoona kuti othamanga ena asintha n’kuyamba kukwera njinga chifukwa cha kupweteka kwa bondo. Koma pa avareji, akuluakulu omwe sali bwino m’thupi lawo anali ndi mavuto aakulu a bondo ndi msana kuposa othamanga ambiri.
2、Kulimbitsa chitetezo chamthupi. David Nieman, katswiri wa masewera olimbitsa thupi komanso wothamanga marathon ka 58, wakhala zaka 40 zapitazi akuphunzira za kulumikizana pakati pa masewera olimbitsa thupi ndi chitetezo chamthupi. Zambiri mwa zomwe adapeza zinali nkhani zabwino kwambiri komanso machenjezo ena, komanso kuyang'ana zotsatira za zakudya pa chitetezo chamthupi cha othamanga. Chidule chake: Kuchita masewera olimbitsa thupi pang'ono kumatha kulimbitsa chitetezo chamthupi, kuyesetsa kwambiri kumatha kuchepetsa chitetezo chamthupi (osachepera mpaka mutachira), ndipo zipatso zakuda zofiira/buluu/zakuda zingathandize kuti thupi lanu likhale lamphamvu komanso lathanzi.
3、Kulimbitsa thanzi la maganizo ndi kuchepetsa kuvutika maganizo. Anthu ambiri amayamba kuthamanga kuti akonze thanzi lawo, koma posakhalitsa, chifukwa chomwe chimawapangitsa kupitiriza kuthamanga chimakhala kusangalala ndi kuthamanga.
4. Kuthamanga ndi kuchita masewera olimbitsa thupi pang'ono ndi njira yodziwika bwino yochepetsera kuthamanga kwa magazi popanda kugwiritsa ntchito mankhwala.
Chinthu choyenera kuganizira musanasambe kapena kuthamanga
Kusambira ndi kuthamanga kumapereka masewera olimbitsa thupi abwino kwambiri a mtima ndi mitsempha yamagazi, ndipo, chabwino, kusinthana nthawi zonse kumabweretsa zabwino zambiri. Komabe, nthawi zambiri, mkhalidwe wabwino nthawi zambiri umakhala wosiyana chifukwa cha zomwe mumakonda, thanzi lanu komanso moyo wanu. Izi ndi zomwe muyenera kuganizira musanayese kusambira kapena kuthamanga.
1. Kodi muli ndi ululu wa mafupa? Ngati mukudwala nyamakazi kapena mitundu ina ya ululu wa mafupa, kusambira ndikwabwino kwa inu kuposa kuthamanga. Kusambira kumachepetsa nkhawa pa mafupa, ndi njira yocheperako yochitira masewera olimbitsa thupi ndipo sikungawonjezere mavuto a mafupa.
2. Kodi muli ndi kuvulala kulikonse kwa miyendo? Ngati muli ndi bondo, chigongono, chiuno kapena msana, kusambira ndiye njira yotetezeka chifukwa sikukhudza kwambiri mafupa.
3. Kodi mwavulala paphewa? Kusambira kumafuna kukwapulidwa mobwerezabwereza, ndipo ngati mwavulala paphewa, izi zingayambitse kuyabwa ndikupangitsa kuvulalako kukhala koipitsitsa. Pankhaniyi, kuthamanga ndi njira yabwino.
4. Kodi mukufuna kukonza thanzi la mafupa? Mwa kuwonjezera kulemera kwa minofu yanu ya m'chiuno ndi m'chikwama chanu, mutha kusintha kuthamanga kosavuta kukhala kuthamanga kolemera komwe kumanyamula zolemera komwe kudzachepetsa liwiro, koma sikudzataya phindu lililonse. Mosiyana ndi zimenezi, kusambira sikungathandize.
Nthawi yotumizira: Ogasiti-19-2024
