Kodi mukuchita masewera olimbitsa thupi kwambiri?

Akatswiri azaumoyo amalimbikitsa kuti azichita masewera olimbitsa thupi masiku ambiri sabata. Chifukwa chake, mungadabwe kumva kuti mutha kuchita masewera olimbitsa thupi kwambiri. Ngati mumachita masewera olimbitsa thupi pafupipafupi ndikupeza kuti nthawi zambiri mumatopa, kapena momwe ntchito yanu imavutikira, itha kukhala nthawi yoti mubwerere pang'ono.

Phunzirani zizindikiro zomwe mwina mukuchita masewera olimbitsa thupi kwambiri. Pezani momwe mungasungire mpikisano wanu osadutsa.

Kuti mukhale wamphamvu komanso mwachangu, muyenera kukankhira thupi lanu. Koma muyeneranso kupuma.

Kupuma ndi gawo lofunikira pamaphunziro. Amalola kuti thupi lanu lipezenso bwino mukamachita masewera olimbitsa thupi. Mukapuma mokwanira, zimatha kubweretsa magwiridwe antchito komanso mavuto azaumoyo.

Kukankhira molimbika kwa nthawi yayitali kumatha kubwerera. Nazi zina mwazizindikiro zolimbitsa thupi kwambiri:

• Kulephera kuchita chimodzimodzi
• Kusowa nthawi yopuma
• Kumva kutopa
• Kukhala wokhumudwa
• Kukhala ndimasinthidwe kapena kukwiya
• Kulephera kugona
• Kumva minofu yopweteka kapena miyendo yolemetsa
• Kuvulala kwambiri
• Kutaya chidwi
• Kutenga chimfine
• Kuchepetsa thupi
• Kumva nkhawa

Ngati mwakhala mukuchita masewera olimbitsa thupi kwambiri ndipo muli ndi zina mwazizindikirozi, muchepetse zolimbitsa thupi kapena kupumula kwathunthu sabata limodzi kapena awiri. Nthawi zambiri, izi ndi zomwe zimafunika kuti achire.

Ngati mukukhala otopa mutapuma sabata limodzi kapena awiri, onani wothandizira zaumoyo wanu. Mungafunike kupitiriza kupumula kapena kuyimbanso ntchito yanu kwa mwezi umodzi kapena kupitilira apo. Wothandizira anu akhoza kukuthandizani kusankha momwe zingakhalire zotetezeka kuyambiranso kuchita masewera olimbitsa thupi.

Mutha kupewa kuchita mopitirira muyeso pomvera thupi lanu ndikupuma mokwanira. Nazi njira zina zowonetsetsa kuti simukuchita mopambanitsa:

• Idyani mafuta okwanira pa masewera olimbitsa thupi anu.
• Chepetsani kulimbitsa thupi kwanu mpikisano usanachitike.
• Imwani madzi okwanira mukamachita masewera olimbitsa thupi.
• Yesetsani kuti mugone maola 8 tsiku lililonse.
• Musamachite masewera olimbitsa thupi kutentha kapena kuzizira kwambiri.
• Chepetsa kapena siyani kuchita masewera olimbitsa thupi mukakhala kuti simukumva bwino kapena muli ndi nkhawa zambiri.
• Pumulani kwa maola 6 osachepera pakati pa nthawi yochita masewera olimbitsa thupi. Tengani tsiku lathunthu sabata iliyonse.

Kwa anthu ena, kuchita masewera olimbitsa thupi kumatha kukhala kukakamiza. Apa ndi pamene kuchita masewera olimbitsa thupi sichinthu chomwe mungasankhe kuchita, koma china chake chomwe mumamverera ngati muyenera kuchita. Nazi zina zofunika kuziyang'ana:

• Mumadzimva olakwa kapena kuda nkhawa mukapanda kuchita masewera olimbitsa thupi.
• Mukupitirizabe kuchita masewera olimbitsa thupi, ngakhale mutavulala kapena kudwala.
• Anzanu, abale, kapena omwe amakupatsirani nkhawa akuda nkhawa ndi kuchuluka kwa masewera olimbitsa thupi.
• Kuchita masewera olimbitsa thupi sikusangalatsanso.
• Mumadumpha ntchito, sukulu, kapena zochitika zina kuti muchite masewera olimbitsa thupi.
• Mumasiya kusamba (akazi).

Kuchita masewera olimbitsa thupi mophatikizika kumatha kuphatikizidwa ndi zovuta zakudya, monga anorexia ndi bulimia. Zingayambitse mavuto ndi mtima wanu, mafupa, minofu, ndi dongosolo lamanjenje.

Itanani omwe akukuthandizani ngati:

• Khalani ndi zizindikilo zakupitilira patadutsa sabata limodzi kapena awiri mutapuma
• Khalani ndi zizindikilo zakuti mumachita masewera olimbitsa thupi
• Khalani womangika pa kuchuluka kwa masewera olimbitsa thupi
• Khalani osadziletsa pamankhwala omwe mumadya

Wothandizira anu akhoza kukulangizani kuti muwonane ndi aphungu omwe amathana ndi zovuta zolimbitsa thupi kapena zovuta pakudya. Wopereka chithandizo kapena mlangizi wanu atha kugwiritsa ntchito imodzi kapena zingapo zamankhwalawa:

• Chidziwitso chamakhalidwe (CBT)
• Mankhwala opatsirana pogonana
• Magulu othandizira

American Council patsamba lochita masewera olimbitsa thupi. Zizindikiro za 9 zopitilira muyeso. www.acefitness.org/education-and-resource/lifestyle/blog/6466/9-signs-of-overtraining?pageID=634. Idapezeka pa Okutobala 25, 2020.

A Howard TM, O'Connor FG. Kupitiliza. Mu: Madden CC, Putukian M, McCarty EC, Young CC, eds. Mankhwala a Netter's Sports. Wachiwiri ed. Philadelphia, PA: Elsevier; 2018: mutu 28.

Meeusen R, Duclos M, Foster C, ndi al. Kupewa, kuzindikira, ndi kuchiza matenda am'magazi: mawu ogwirizana a European College of Sport Science ndi American College of Sports Medicine. Masewera a Med Sci Sports. 2013; 45 (1): 186-205. PMID: 23247672 pubed.ncbi.nlm.nih.gov/23247672/.

Rothmier JD, Harmon KG, O'Kane JW. Mankhwala amasewera. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chap 29.

• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi
• Kodi Ndikufunika Kuchita Masewera Otani?
• Kusokonezeka Kwambiri