Mwamaliza kudyetsa thupi lanu ndi "nyengo yopuma" ndikupanga chisankho chomaliza: Ndiyamba kuphunzira kuchokera lero. Izi ndizodabwitsa! Koma kodi mukudziwa kuti nkofunikira kuchita izi molondola, mwinamwake zidzangokhala zovulaza kuchokera ku maphunziro? Momwe mungachitire masewera kunyumba kwanu ndipo tidzakambirana m'nkhaniyi.
Masewera samakhululukira zolakwitsa. Ndipo kwa aliyense wa iwo, posachedwa kapena mtsogolo, thupi lanu lidzalangidwa ". Choncho, kudziletsa ndi kudziletsa ndizofunikira pa nkhaniyi! Kodi mumakonda kuchita masewera olimbitsa thupi, kunyumba kapena pamsewu - pamakhala malamulo oyenerera ochita masewera olimbitsa thupi.
Musapite m'mimba yopanda kanthu!
Ngakhale pali zowonjezera kuyesera kuchita masewera opanda kanthu, monga kukhoza kuwotcha zambiri zowonjezera, koma zosokonekera, khulupirira ine, zambiri! Samalani kwambiri! Akatswiri amalangiza kuti ngati mukufuna kuphunzitsa musanakadye, muzichita m'mawa kwambiri, pamene thupi likugwiritsabe ntchito mapepala a madzulo. Koma muyenera kuchita masewera olimbitsa thupi kwa mphindi zoposa 30, chifukwa ndiye thupi lanu liyamba kugwiritsa ntchito minofu ngati gwero la mphamvu. Izi zingayambitse kutaya madzi m'thupi ndi chizungulire. Simudzakhala konse mpaka mutaphunzitsidwa.
Kumbukirani: chinthu choyamba chimene "chidzadya" thupi lanu pansi pazovuta ndi minofu. Pamene mukuchita zopanda kanthu, pali chodetsa nkhawa: zikuwoneka kuti mukugwedeza minofu yanu, ndipo akusungunuka pamaso pa maso anu. Chifukwa chake, "mumayendetsa" nokha, mudzawoneka wodetsedwa, koma musawonjezere magalamu a minofu, ndipo minofu ya mafuta imakula m'malo osadziwika kwambiri. Zoona zake n'zakuti mutangoyamba kudya, thupi limalandira chizindikiro choti muyenera kusunga mwamsanga zakudya kuti mupulumuke. Nanga zakudya zanu ndi ziti? Izi ndi mafuta! Thupi lidzagwiritsa ntchito pang'ono kudya chakudya kuti lizikhala minofu yambiri. Izi ndizochitika pamene akunena kuti "kuchokera kumadzi ndi odzaza". Izi ndizovuta kwambiri! Choncho, pakuchita mwakhama, kusala kudya sikuletsedwa!
Chinthu chachikulu cha minofu yowonjezera ndi mapuloteni. Nyama yabwino - nyama, nsomba, mkaka. Palinso maseŵera apadera a masewera olimbitsa thupi. Ayenera kudyedwa atangotha katunduyo - kotero thupi lidzatenga mphamvu kuchokera ku chakudya osati kuchokera kwa inu.
Zakudya zamadzimadzi ndizo "zomangamanga" za thupi lanu. Koma chakudya chokha ndi chophweka! Osati zomwe zili mu kuphika, mikate ndi maswiti, koma zachilengedwe. Zipatso - ichi ndicho chinthu chachikulu chimene chiyenera kukhala pa menyu ya munthu aliyense amene amachita masewera kunyumba.
Musaiwale za kugwira ntchito!
Kutentha ndi kofunika kwambiri kwa minofu ndi mitsempha yanu. Ndikoyenera kufalitsa magazi pa thupi, kuti ntchito yanu ikhale yopindulitsa. Poyesera kuchepetsa minofu ya "chimfine", kuyendetsa bwino ndiko zero. Ndipo pali kuvulala kwakukulu - kutaya ndi kupopera. Pambuyo pake, thupi silinakonzekere katundu, limakhala lopanda ntchito.
Yendani pang'onopang'ono, chitani kayendedwe kakang'ono kochepa, tambani manja ndi miyendo yanu, mutengeke kuti mutsegule ziwalo, minofu ndi matumbo. Kutentha kumafunika kukhala ndi mphindi khumi ndi zisanu. Mukamamva kuti pali thukuta lowala - mukhoza kuyamba maphunziro.
Kupuma molondola!
Kupuma kumalimbikitsa kupumula kwa minofu. Musatenge m'mapapu anu - thupi lanu limafuna oxygen! Kupuma kumaphatikizapo magawo atatu - inhalation, kupuma ndi kupuma. M'malo moyesera kusintha mpweya wanu, muwone pamene akuphunzira. Pa nthawi ya katundu waukulu, muyenera kupuma. Pang'onopang'ono, kupuma kwanu kudzakhala koyenera.
Musamadzidandaule nokha
Musayese kulumpha pamutu panu! Musaganize kuti katundu wambiri womwe mumapereka kwa minofu - ndi bwino. Izo siziri choncho. Zotsatira zikhoza kutsutsana mwachindunji. Thupi lidzatopa, magazi amapita ku ziwalo ndi ziphuphu zowonjezereka, katundu wanu sungagwiritsidwe ntchito. Kuonjezerapo, mumayambitsa zovulaza - mukutopa thupi limakhala lolamulidwa kwambiri. Choncho, yang'anani mosamala zomwe zingatheke m'thupi lanu.
Onetsetsani zokhudzidwa
Yerekezerani zozizwitsa musanayambe kuchita, nthawi ndi nthawi. Kodi mumamva bwanji? Kodi zimapweteka kuti, kodi mumakhala kuti ndinu ofooka, kodi miyendo imanjenjemera? Ganizirani zomwe zimakuyenderani kuti muwone momwe ntchitoyo ikuyendera. Komabe, musati muwonongeke ndi ntchito, kotero kuti palibe vuto.
Lowani masewera nthawi zonse!
Zochita zizikhala nthawi zonse - makamaka katatu pa sabata, ngati ntchito ikuloledwa. Nthawi: osachepera 45 minutes. Ndi bwino kukhala ndi maphunziro awiri kapena atatu pa sabata kwa mphindi 45 tsiku lililonse kuposa mphindi khumi patsiku, zomwe sizikugwiritsa ntchito mphamvu. Kuchita maseŵera nthawi zonse kumawathandiza kugwiritsidwa ntchito kwa mitsempha ya mitsempha (makamaka kumapeto kwenikweni) ndipo kumawonjezera minofu misa. Ngati mutachita zonse molondola komanso mobwerezabwereza, kusintha kwa maonekedwe anu kudzachititsa chidwi kwambiri, chifukwa mafutawa adzasinthidwa ndi minofu yomwe idzakupatseni mpumulo ndi mgwirizano.
Chitani zambiri mu mpweya wabwino
Kafukufuku wa ku Australia amasonyeza kuti msinkhu wa endorphin umapezeka mukamachita masewera olimbitsa thupi. Kuonjezerapo, mudzakhala ndi vitamini D ochuluka kuchokera ku dzuwa, yomwe ili yabwino kwa mafupa, mano ndi kukula kwa selo. Mphindi 5 kapena 10 yokha kunja kwa tsiku kumathandiza kuchepetsa vuto la maganizo monga nyengo ya kusowa tulo, kutopa, nkhawa ndi kusakwiya. Palibe masewera olimbitsa thupi omwe ali ndi apamwamba kwambiri angakupatseni izi. Kotero ngati mutasankha kuchita masewera molondola - zovuta zapakhomo sizingaganizire ntchito zokha pakhomo. Pita kunja ndi kupeza mphamvu ndi thanzi.