Phunzirani kukonda masewera olimbitsa thupi

Mukudziwa kuti zolimbitsa thupi ndizabwino kwa inu. Ikhoza kukuthandizani kuti muchepetse thupi, kuchepetsa nkhawa, komanso kukulimbikitsani. Mukudziwa kuti zimathandiza kupewa matenda amtima komanso mavuto ena azaumoyo. Koma ngakhale mukudziwa izi, mwina mumavutikabe kuchita masewera olimbitsa thupi pafupipafupi.

Sinthani malingaliro anu pakuchita masewera olimbitsa thupi. Osaziona ngati zina chabe ayenera chitani, koma ngati china inu ndikufuna kuchita. Khalani ndi chizolowezi chochita masewera olimbitsa thupi, motero chimakhala chinthu chomwe mukuyembekezera kuchita.

Ndi njira zambiri zochitira masewera olimbitsa thupi, palibe chifukwa chovutikira chifukwa chochita masewera olimbitsa thupi omwe simumakonda.

• Khalani owona kwa inu nokha. Sakani zochitika zomwe zikugwirizana ndi umunthu wanu. Ngati ndinu gulugufe, yesani zochitika pagulu, monga magulu ovina, kalabu yanjinga, kapena gulu loyenda. Magulu ambiri amalandila mamembala atsopano m'magulu onse. Ngati mpikisano ndiomwe umakuthamangitsani, tengani mpira wamiyendo kapena kulowa nawo kalabu yopalasa. Ngati mukufuna masewera olimbitsa thupi, lingalirani kuthamanga kapena kusambira.
• Yesani china chatsopano. Pali zochitika zambiri zolimbitsa thupi kunja uko, kuyambira makalasi a salsa, kayaking, kukwera miyala. Simudziwa zomwe mungasangalale nazo mpaka mutayesa. Chifukwa chake onani zomwe zikupezeka m'dera lanu ndipo pitani nazo. Kaya ndikwera mahatchi, kuvina m'mimba, kapena polo yamadzi, pezani zochitika kapena masewera omwe amakusangalatsani ndikulembetsa. Ngati zikukuvutani kuti mupite nokha, tengani mnzanu kapena wachibale wanu.
• Sakanizani mwana wanu wamkati. Ganizirani zinthu zomwe mudakonda mukadali mwana ndikuyesanso. Kodi kunali kusambira, kuvina, mwina basketball? Mutha kudabwitsidwa ndi momwe mumakondweretsabe zosangalatsa zanu zaubwana. Madera ambiri ali ndi magulu achikulire komanso makalasi omwe mungatenge nawo.
• Sankhani malo anu okoma. Kodi mumakonda kukhala panja? Sankhani zochitika zomwe zingakutulutseni panja, monga kuyenda, kukwera mapiri, kapena kulima dimba. Ngati mukufuna kuchita masewera olimbitsa thupi m'nyumba, ganizirani zosambira, masewera apakanema, kapena yoga.
• Sakanizani. Ngakhale ntchito yosangalatsa kwambiri imatha kukhala yotopetsa ngati mumachita tsiku ndi tsiku. Pezani zinthu zingapo zomwe mumakonda ndikusakaniza. Mwachitsanzo, mutha kusewera gofu Loweruka, kuphunzira tango Lolemba, ndikusambira kumapeto kwa Lachitatu.
• Onjezani nyimbo. Kumvera nyimbo kumathandizira kuti nthawi idutse ndikusunga mayendedwe anu. Kapena, mungayesere kumvera mabuku omvera mukamayenda kapena kukwera njinga yokhazikika. Ingokhalani otsimikiza kuti voliyumu ndiyotsika kuti mumve zomwe zikuchitika pafupi nanu.

Kuyamba ndi chizolowezi ndicho sitepe yoyamba. Muyeneranso kuthandizidwa kuti mukhalebe olimbikitsidwa kuti musunge zizolowezi zanu zatsopano.

• Dzikumbutseni kuti mumakonda bwanji kuchita masewera olimbitsa thupi. Anthu ambiri amamva bwino akachita masewera olimbitsa thupi. Koma pazifukwa zina, ndizovuta kukumbukira kumverera kwanu musanaphunzire. Kukumbutsani, lembani zochepa za momwe mumamvera mukamachita masewera olimbitsa thupi. Kapena, dzitengereni chithunzi mukamaliza kulimbitsa thupi ndikuchiyika pa furiji kuti mulimbikitsidwe.
• Gawani zomwe mukuchita pa intaneti. Zolinga zamankhwala zimapereka njira zingapo zogawana zomwe mukupita patsogolo ndikupeza mayankho abwino kuchokera kwa anzanu. Fufuzani mawebusayiti omwe mungathe kuwunika momwe mukuyendera tsiku lililonse. Ngati mukufuna kulemba, yambani blog yokhudza zochitika zanu.
• Lowani pamwambo wopereka zachifundo. Zochitika zachifundo zimakupatsani mwayi woyenda, kutsetsereka, kuthamanga, kapena njinga pazifukwa zabwino. Izi sizongosangalatsa zokha, koma kuwaphunzitsira kumathandizira kuti mukhalebe olimbikitsidwa. Mabungwe ambiri othandizira amatenga nawo mbali pakukonzekera mayendedwe kapena njinga. Mukhala olimba mukakumana ndi anzanu atsopano. Kapena, onjezerani chidwi chanu polembetsa nawo mwambowu ndi abale, abwenzi, kapena anzanu akuntchito.
• Dzipinduleni nokha. Dzichitireni nokha pomenya zolinga zanu. Ganizirani za mphotho zomwe zimathandizira kuyesetsa kwanu, monga nsapato zatsopano zoyendera, kuwunika kwa mtima, kapena wotchi ya GPS yomwe mungagwiritse ntchito kutsata kulimbitsa thupi kwanu. Zopindulitsa zazing'ono zimagwiranso ntchito, monga matikiti opita kukonsati kapena kanema.

Kupewa - phunzirani kukonda masewera olimbitsa thupi; Ubwino - phunzirani kukonda masewera olimbitsa thupi

Arnett DK, Blumenthal RS, Albert MA, ndi al. Ndondomeko ya 2019 ACC / AHA yokhudza kupewa koyambirira kwa matenda amtima: lipoti la American College of Cardiology / American Heart Association Task Force on Clinical Practice Guidelines. Kuzungulira. 2019; 140 (11): e596-e646. (Adasankhidwa) PMID: 30879355 pubed.ncbi.nlm.nih.gov/30879355/.

Buchner DM, Kraus WE. Kuchita masewera olimbitsa thupi. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: mutu 13.

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Zochita zolimbitsa thupi. www.cdc.gov/physicalactivity/basics. Idasinthidwa pa June 4, 2015. Idapezeka pa Epulo 8, 2020.

• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi