Ubwino Waukulu Wosambira

Zamkati

• 5 Ubwino Wosambira
• 1. Zimagwira thupi lonse
• 2. Kumalimbitsa malo ndi mitsempha
• 3. Zimakuthandizani kuti muchepetse thupi ndikuwotcha mafuta
• 4. Limbani ndi kupsinjika ndikuwongolera kukumbukira
• 5. Amasintha kupuma

Kusambira ndimasewera omwe amalimbitsa mphamvu, kulira kwa minofu ndikugwira ntchito thupi lonse, kumathandizira mafupa ndi mitsempha ndikuthandizira kuwongolera kunenepa ndi kuwotcha mafuta. Kusambira ndimasewera othamangitsa oyenera mibadwo yonse, okalamba, amayi apakati kapena makanda, chifukwa ndi mtundu wa masewera olimbitsa thupi omwe alibe chiwopsezo chilichonse komanso zimakhudza mafupa. Phunzirani zambiri za kusambira kwa ana mu zifukwa 7 zomuyika mwana wanu posambira.

Pali mitundu yosiyanasiyana ya kusambira yomwe ingachitike: kukwawa, kubwerera, chifuwa ndi gulugufe, komabe, m'makalasi oyamba sizachilendo kuti mphunzitsi aziphunzitsa zinthu zofunika kwambiri, monga kuphunzira kutaya mantha amadzi ndikudziwa momwe mungayandikire, mwachitsanzo. Pang'ono ndi pang'ono, munthuyo amaphunzira masewera olimbitsa thupi ndi maluso omwe angamuthandize kusambira moyenera. Chifukwa chake, tikulimbikitsidwa kutenga maphunziro osambira kawiri kapena katatu pamlungu, mphindi 30 mpaka 50 nthawi iliyonse.

5 Ubwino Wosambira

Kusambira kuli ndi maubwino ambiri azaumoyo, pomwe tikhoza kunena:

1. Zimagwira thupi lonse

Kusambira ndimasewera athunthu, omwe amagwira ntchito kwambiri minofu ya thupi, mosiyana ndi zomwe zimachitika pomanga thupi, mwachitsanzo, komwe masewero olimbitsa thupi amachitidwa moyenera.

Kuphatikiza apo, masewerawa amalimbitsa kusinthasintha kwa minofu, chifukwa chake ndi zolimbitsa thupi zomwe madokotala amalimbikitsa kuti athandizire kuvulala kapena panthawi yomwe achira pambuyo pochitidwa opaleshoni.

2. Kumalimbitsa malo ndi mitsempha

Masewerawa amathandizira kuti zolumikizira ndi mitsempha zizigwiritsidwa ntchito moyenera komanso zathanzi, komanso zimapangitsa kuti thupi lizisinthasintha.

Kuphatikiza apo, uwu ndi masewera oyenera mibadwo yonse popeza ndimasewera ocheperako chifukwa makokosi amadzi amakhudza, makamaka oyenera achikulire komwe chiwopsezo chovulala nchachikulu.

3. Zimakuthandizani kuti muchepetse thupi ndikuwotcha mafuta

Popeza masewerawa amachitikira m'madzi, minofu imakakamizidwa kuyesetsa mwamphamvu, zomwe zimamaliza kuwonjezera kuchuluka kwama calories. Koma monga masewera onse, ndalama zosambira zomwe zimasambira zimadalira kukula kwa masewera olimbitsa thupi komanso kuchepa thupi, chifukwa chogwirizana ndi zakudya zopatsa thanzi, zopatsa thanzi.

4. Limbani ndi kupsinjika ndikuwongolera kukumbukira

Kusambira kumalimbikitsa chisangalalo ndi thanzi, popeza kuchita masewera olimbitsa thupi kumathandizira kukhutira komanso kusangalala. Kuphatikiza apo, momwe zimathandiziranso kuyendetsa magazi ndi mpweya wa magazi, pomaliza pake kumathandizira kukumbukira kukumbukira komanso kulingalira.

5. Amasintha kupuma

Kusambira ndimasewera omwe amafunikira kwambiri kupuma, omwe amathandizira kwambiri kupuma ndi mphamvu ya aerobic. Ndikusambira, pamakhala kulimbikitsidwa kwakukulu kwa minofu yapakhoma pachifuwa, yomwe imalola kupindika bwino ndikukula kwa mapapo, kulola kuti mapapo azipumitsa magazi bwino.