Chizolowezi chakunja

Kuchita masewera olimbitsa thupi sikuyenera kutanthauza kulowa m'nyumba mochitira masewera olimbitsa thupi. Mutha kuchita masewera olimbitsa thupi kumbuyo kwanu, malo osewerera, kapena paki.

Kuchita masewera olimbitsa thupi kunja kumatha kupindulitsa. Ikhoza kukuthandizani kuti mukhale osangalala, kukuwonetsani vitamini D kuchokera padzuwa, ndikuwonjezera mphamvu zanu. Imaperekanso mawonekedwe osiyanasiyana omwe simulowa m'nyumba. Chifukwa chake ngati mukuyenda, kuthamanga, kapena kupalasa njinga, mumakumana ndi zitunda. Izi zimathandiza kugwira ntchito yamagulu osiyanasiyana ndikukulitsa kulimbitsa thupi kwanu.

Zochita zanu zizikhala ndi mitundu itatu ya masewera olimbitsa thupi:

• Kuchita masewera olimbitsa thupi. Uwu ndi mtundu uliwonse wa masewera olimbitsa thupi womwe umagwiritsa ntchito minofu yanu yayikulu ndikupangitsa mtima wanu kugunda mwachangu. Konzekerani kupeza osachepera maola 2 ndi mphindi 30 zolimbitsa thupi zolimbitsa thupi sabata iliyonse.
• Zochita zolimbitsa. Zochita izi zimatambasula minofu yanu kuti isinthike bwino komanso kuyenda kwamagulu anu. Mutha kutambasula musanachite kapena mutachita zina.
• Kulimbitsa mphamvu. Zochita izi zimagwiritsa ntchito minofu yanu kuti ikhale yolimba ndikuthandizira kumanga mafupa olimba. Yesetsani kulimbitsa magulu anu akulu akulu osachepera kawiri pa sabata. Onetsetsani kuti mupumule tsiku limodzi pakati.

Ngakhale mutasankha masewera olimbitsa thupi akunja, onetsani masewera olimbitsa thupi ochokera m'magulu onse atatu. Phatikizani zolimbitsa thupi zomwe zimakhudza mikono yanu, miyendo, mapewa, chifuwa, msana, ndi minofu yam'mimba.

Ngati simunakhalepo kwakanthawi, kapena ngati muli ndi thanzi labwino, ndibwino kuti mukalankhule ndi omwe amakuthandizani musanachite masewera olimbitsa thupi.

Pali njira zambiri zolimbitsira panja, mwayi wake ndiwosatha. Sankhani china chake chomwe chimakusangalatsani komanso choyenera mulingo woyenera. Nawa malingaliro:

• Kutenthetsani poyamba. Pezani magazi anu ndikuyenda kwa mphindi zisanu. Onjezerani mwamphamvu ndikubweretsa mawondo anu pachifuwa. Kutenthetsa ndi kutambasula minofu yanu kumathandiza kupewa kuvulala. Muyenera kupitiriza kutenthetsa mpaka thupi lanu lizitentha ndipo mukuyamba kutuluka thukuta.
• Yendani kapena pitani kumalo anu ochitira masewera olimbitsa thupi akunja. Sankhani paki kapena malo osewerera pafupi ndi nyumba yanu kuti muzolowera. Mwanjira imeneyi mutha kuyamba, ndi kumaliza, chizolowezi chanu poyenda mwachangu kapena kuthamanga pang'ono.
• Sankhani mapulogalamu anu. Mabenchi apaki, mitengo, ndi mipiringidzo ya nyani zonse zimapanga mapulogalamu olimbitsa thupi. Gwiritsani ntchito benchi yapaki popanga ma pushups, ma dips, ndi magawo ena. Zitsulo za nyani ndi nthambi zamitengo ndizothandiza kwambiri pokoka. Monkey bars itha kugwiritsidwanso ntchito kugwiritsira ntchito abs yanu pokoka miyendo yanu yokhotakhota kupita pachifuwa chanu mukapachika m'manja mwanu. Muthanso kukulunga magulu osagwirizana mozungulira mitengo kapena mitengo kuti muzichita zolimbitsa thupi.
• Ganizirani thupi lathunthu. Mukamachita masewera olimbitsa thupi panja, gwiritsani ntchito zolimbitsa thupi zomwe zimagwiritsa ntchito thupi lanu. Mwachitsanzo, mutha kupanga squats, lunges, pushups, dips, sit ups, ndi matabwa. Chitani mobwerezabwereza ka 15 zolimbitsa thupi zilizonse. Pangani ma seti atatu obwereza 15 pa zochitika zilizonse.
• Lowani nawo gulu kapena gulu. Anthu ambiri amalimbikitsidwa akamachita masewera olimbitsa thupi pagulu. Fufuzani makalasi olimbitsa thupi, monga yoga, tai chi, kapena ma aerobics, operekedwa panja m'mapaki ndi malo osangalalira. Muthanso kuyang'ana magulu omwe amayang'ana kwambiri masewera omwe mumakonda, monga kupalasa njinga, kukwera, kuthamanga, kupalasa, tenisi, kapena Frisbee.
• Pangani ntchito zapakhomo zolimbitsa thupi. Inde, ntchito zanu zakunja zitha kuwerengedwa ngati zolimbitsa thupi. Kuphatikiza kwa dimba, kutchetcha udzu ndi wotchera misozi, kukoka namsongole, kapena masamba omata kungakupatseni thupi lathunthu.
• Sakanizani. Sungani zolimbitsa thupi zanu zatsopano posintha chizolowezi chanu pafupipafupi. Yesani masewera atsopano kapena kuyenda, kukwera, kapena kuthamanga m'njira yatsopano. Tengani ulendo wamasiku ndikuchita zomwe mumachita kwinakwake zatsopano.

Nthawi zonse mukamachita masewera olimbitsa thupi panja, muyenera kusamala pang'ono kuti mukhale otetezeka.

• Yang'anani nyengo. Ngakhale mutha kuchita masewera olimbitsa thupi nthawi zambiri, kutentha kwambiri kapena kuzizira kumatha kukhala koopsa. Nthawi yozizira, valani mozungulira, ndipo muvale chipewa ndi magolovesi. Nthawi yotentha, valani zoteteza ku dzuwa zambiri, sankhani zovala zopepuka, ndipo imwani madzi ambiri.
• Samalani m'misewu. Yendani kapena kuthamanga kumene mukukumana nawo pamsewu ndikumavala zovala zowala kuti oyendetsa akuwoneni. Ngati muli panja kunja kuli mdima, valani zovala zowala kapena nyamulani tochi.
• Khalani okonzeka. Tengani ID ndi foni, ngati zingachitike.

American Council on Exercise (ACE) ili ndi zochitika zambiri zolimbitsa thupi zomwe zalembedwa patsamba lake - www.acefitness.org/education-and-resource/lifestyle/exercise-library.

Palinso mabuku ambiri azomwe mungachite panokha. Muthanso kupeza makanema olimba kapena ma DVD. Sankhani mabuku kapena makanema opangidwa ndi anthu omwe ali ndi zizindikiritso zolimbitsa thupi. Fufuzani wina wotsimikiziridwa ndi ACE kapena American College of Sports Medicine.

Itanani yemwe akukuthandizani nthawi yomweyo ngati muli ndi izi:

• Kupanikizika kapena kupweteka pachifuwa, paphewa, mkono, kapena khosi
• Kumva kudwala m'mimba mwako
• Kupweteka kwambiri
• Kuvuta kupuma kapena kupuma movutikira ngakhale mutasiya kuchita masewera olimbitsa thupi
• Mitu yopepuka
• Kupwetekedwa mutu, kufooka, kusokonezeka, kapena kukokana minofu nthawi yotentha
• Kutaya kumverera kapena kuluma paliponse pakhungu lanu nyengo yozizira

Kuchita masewera olimbitsa thupi - panja

• Kuyenda wathanzi

American Council patsamba lochita masewera olimbitsa thupi. Zowona: zoyambira zoyambira dera. www.acefitness.org/acefit/fitness-fact-article/3304/circuit-training-basics. Idapezeka pa Marichi 19, 2020.

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.

Shanahan DF, Franco L, Lin BB, Gaston KJ, Wokwanira RA. Ubwino wazikhalidwe zachilengedwe zolimbitsa thupi. Masewera a Masewera. 2016; 46 (7): 989-995. PMID: 26886475 adatuluka.ncbi.nlm.nih.gov/26886475/.

• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi