Kusambira ndi kuthamanga sikuti masewera olimbitsa thupi kumayiko olimbitsa thupi, komanso mitundu yochita masewera olimbitsa thupi osankhidwa ndi anthu ambiri omwe samapita ku masewera olimbitsa thupi. Monga nthumwi ziwiri za mtima zamankhwala, amachita mbali yofunika kwambiri popewa thanzi lathunthu komanso thanzi, ndipo zonsezi ndi zothandiza kuti zizigwiritsa ntchito zopatsa mphamvu ndi mafuta.
Kodi phindu la kusambira lili ndi phindu lotani?
1, Kusambira ndikoyenera kwa anthu omwe ali ndi kuvulala, nyamakazi ndi matenda ena. Kusambira ndi njira yotetezeka yothandizira anthu ambiri omwe akuvutika chifukwa, mwachitsanzo, nyamakazi, kuvulala. Kusambira kumathandizanso kuthetsa ululu kapena kupititsa patsogolo kuchira pambuyo povulala.
2, kupititsa patsogolo kugona. Pakuwerenga kwa achikulire achikulire ovutika, omwe atenga nawo mbali adanenanso za moyo komanso kugona tulo pambuyo pochita masewera olimbitsa thupi. Phunziroli limayang'ana pa mitundu yonse ya aerobic zolimbitsa thupi, kuphatikiza makina a elliptic, njinga, kusambira ndi zina zambiri. Kusambira kuli koyenera kwa anthu ambiri omwe ali ndi mavuto akuthupi omwe amalepheretsa kuthamanga kapena kuchita masewera ena a matenda a arobic.
3, pamene kusambira, madzi amapanga miyendo yobowolayi, kuthandiza kuwathandiza pakuyenda, ndipo kumaperekanso kukana kokha. Pakuphunzira kamodzi kuchokera ku gwero lodalirika, pulogalamu yosambira milungu 20 yocheperako imachepetsa ululu mwa anthu omwe ali ndi vuto lalikulu. Amanenanso za kutopa komanso kulumala.
Kodi maubwino othamanga ndi ati?
1, yosavuta kugwiritsa ntchito. Poyerekeza ndi kusambira, kuthamanga ndikosavuta kuphunzira chifukwa ndichinthu chomwe timabadwa nacho. Ngakhale kuphunzira maluso aukadaulo musanayambe kuthamanga kumakhala kosavuta kuposa kuphunzira kusambira, chifukwa anthu ena angabadwe mantha ndi madzi. Kuphatikiza apo, kuthamanga kumakhala ndi zofunikira zochepa pamtunda ndi malo kuposa kusambira.
Kuthamanga kumatha kusintha thanzi la mawondo anu ndi kubwerera. Anthu ambiri amaganiza kuti kuthamanga ndi masewera osangalatsa omwe siabwino pamaliro. Ndipo ndi zowona kuti othamanga ena amayenera kusinthana ndi kuzungulira chifukwa cha kupweteka kwa bondo. Koma pafupifupi, odekha, achikulire ochokera kunja anali ndi vuto lalikulu kwambiri komanso lakumbuyo kuposa othamanga ambiri.
2, Sinthani chitetezo chokwanira. David Nieman, wasayansi wochita masewera olimbitsa thupi ndi 58-nthawi yochita, akhala akuchita zaka 40 zapitazi akuwerenga mgwirizano pakati pa masewera olimbitsa thupi komanso chitetezo. Zambiri zomwe anapeza zinali nkhani zabwino kwambiri ndipo ndalama zina, pomwe tikuyang'ananso zakudya za chakudya cha othamanga. Chidule Chake: Kuchita masewera olimbitsa thupi moyenera kumatha kukulira chitetezo champhamvu, kuyesetsa kwa ultra-kumatha kubwezeretsedwa kwathunthu (osachepera mpaka mutachira kwathunthu), ndipo zipatso zakuda / zakuda / zakuda zitha kuthandiza thupi lanu kukhala lamphamvu komanso wathanzi.
3, kukonza thanzi la m'maganizo ndi kuchepetsa kukhumudwa. Anthu ambiri amayamba kuthamanga kukonza moyo wawo wakuthupi, koma posakhalitsa, chifukwa chomwe chimawayendetsa kuti apitirize kuthamanga amakhala osangalala
4, kutsika kwa magazi. Kuthamanga ndi masewera ena oyenera ndi njira yotsimikizika, yodziyimira pa mankhwala osokoneza magazi.
China cholingana ndisanasambe kapena kuthamanga
Kusambira konseku ndikuyendetsa mwamphamvu mtima kulimbitsa thupi ndipo, kusintha pakati pa awiriwa kumakolola zabwino koposa. Komabe, nthawi zambiri, zinthu zabwino zimakhala zosiyana chifukwa cha zomwe amakonda, mikhalidwe yaumoyo ndi moyo wake wonse. Izi ndi zomwe muyenera kuganizira musanayambe kusambira kapena kuthamanga.
1, kodi muli ndi zowawa zolumikizira? Ngati mukudwala nyamakazi kapena mitundu ina ya zowawa zolumikizira, kusambira ndikwabwino kwa inu kuposa kuthamanga. Kusambira kumapangitsa kupsinjika pang'ono pamalumikizidwe, ndi mtundu wofatsa komanso wocheperako komanso wokhoza kuchulukitsa zovuta zolumikizirana.
2, kodi muli ndi kuvulala kwa miyendo m'munsi? Ngati muli ndi bondo, thonje, m'chiuno kapena kumbuyo, kusambira mwachiwonekere njira yotetezekayo chifukwa imalephera kulumikizana.
3, kodi muli ndi kuvulala kwa phewa? Kusambira kumafunikira mikwingwirima mobwerezabwereza, ndipo ngati muli ndi vuto la phewa, izi zitha kuyambitsa mkwiyo ndikuvulaza. Pankhaniyi, kuthamanga ndi njira yabwinoko.
4, kodi mukufuna kusintha thanzi? Powonjezera kulemera kwa ana anu a ng'ombe ndi chikwama, mutha kutembenuzira pang'ono kulowa m'mafupa omwe angachepetse, koma osataya zabwino zake. Mosiyana ndi izi, kusambira sungachite izi.
Post Nthawi: Aug-19-2024
