Zopindulitsa zazikulu za 7 za mpira

Zamkati

• 1. Zimakuthandizani kuti muchepetse kunenepa
• 2. Kuchulukitsa minofu
• 3. Amathandiza kuchepetsa kuthamanga kwa magazi
• 4. Amalimbitsa mafupa
• 5. Amachepetsa chiopsezo cha kugwa ndi kusweka
• 6. Kuchepetsa mwayi wakupsinjika ndi kukhumudwa
• 7. Imalepheretsa kuyambika kwa Alzheimer's
• Mvetsetsani kuopsa kosewera mpira

Kusewera mpira kumawerengedwa kuti ndi masewera olimbitsa thupi, chifukwa kusunthika kwakukulu komanso kosiyanasiyana kudzera pamaulendo, kukankha ndi ma spins, kumathandizira kuti thupi likhale labwino nthawi zonse, kukhala njira yabwino kwa azimayi, chifukwa zimathandizira kupewa kufooka kwa mafupa ndi zizindikiro za PMS.

Masewerawa ndi njira yabwino kwambiri yochepetsera thupi ndikukhala olimba, imalimbananso ndi nkhawa komanso nkhawa, kuwonjezera pakupititsa patsogolo moyo wamakhalidwe abwino, kupewa zovuta za kunenepa kwambiri kwa ana komanso kukhumudwa. Kuti mukwaniritse zabwino zonse, tikulimbikitsidwa kuti tichite masewera a mpira kwa mphindi zosachepera 30, kawiri kapena katatu pamlungu.

1. Zimakuthandizani kuti muchepetse kunenepa

Munthawi yamasewera a mpira, thupi lonse limafunikira kugwira ntchito limodzi, ndipo izi zimabweretsa ndalama zambiri zama calories. Kufunika kosunthika nthawi zonse kumayambitsa mafuta ambiri, ndipo ndizotheka kutaya, pafupifupi, makilogalamu 250 mphindi 30 zilizonse.

Kuphatikiza apo, chifukwa chakugwira ntchito kwambiri kwa thupi, mpira umathandizira kuthamanga kwa thupi, komwe kumapangitsa kuti mafuta owotchera azikhala kwa maola ambiri masewera atatha.

2. Kuchulukitsa minofu

Munthawi yochita masewera a mpira, magulu angapo am'mimba m'miyendo yonse yakumtunda, miyendo yakumunsi ndi mimba imagwiritsidwa ntchito nthawi zonse, zomwe zimapangitsa kukula ndi kuchulukitsa kwa ulusi wawo wa minofu. Mwanjira imeneyi, popita nthawi, akatswiri amakula minofu yayikulu komanso yamphamvu.

Kuyanjana kwamasewera olimbitsa thupi, kawiri kapena katatu pamlungu, kumapangitsa kulimbitsa ndi kupeza minofu yolimba kwambiri.

Onani vidiyo yotsatirayi kuti mupeze maupangiri ena owonjezera kukula kwa minofu:

3. Amathandiza kuchepetsa kuthamanga kwa magazi

Kusewera mpira pafupipafupi ndi njira yabwino kwambiri yothanirana ndi kuthamanga kwa magazi, chifukwa, monga masewera ena omwe amafunikira kuyenda kwa thupi, imathandizira magwiridwe antchito amtima, kuzungulira ndi magazi. Mwanjira imeneyi, masewerawa amateteza matenda omwe amabwera chifukwa cha kuthamanga kwa magazi, monga sitiroko kapena matenda amtima.

Kuphatikiza pa dongosolo lamtima, kuchita masewera olimbitsa thupi kumathandizira magalasi osiyanasiyana ndikuyambitsa magwiridwe ake, kukonza chimbudzi, chitetezo chokwanira, kupuma, komanso kupewa matenda akulu monga matenda ashuga, cholesterol komanso khansa.

Phunzirani za njira zina zochepetsera kuthamanga kwa magazi mwachilengedwe.

4. Amalimbitsa mafupa

Kuchuluka kwa calcium m'mafupa a omwe amasewera mpira ndikoposa omwe samachita zolimbitsa thupi. Chosangalatsa chachikulu m'thupi chimachepetsa kutayika kwa calcium m'mafupa, ndipo amalimbikitsidwa.

Mwanjira imeneyi, masewerawa amathandiza kupewa kufooka kwa mafupa, matenda omwe amapezeka kwambiri mwa okalamba komanso azimayi atatha kusamba.

5. Amachepetsa chiopsezo cha kugwa ndi kusweka

Kuyendetsa ndi kuyenda kumapatsa anthu omwe amasewera mpira kusinthasintha kwabwino, msanga komanso kusinkhasinkha. Mwanjira imeneyi, kuyerekezera bwino kumachulukirachulukira, kumabweretsa chiopsezo chochepa chakugwa ndi mafupa.

6. Kuchepetsa mwayi wakupsinjika ndi kukhumudwa

Kuphatikiza pa kutulutsidwa kwa mahomoni omwe amabweretsa thanzi, monga ma endorphins ndi serotonin, kusewera mpira kumabweretsa phindu polimbikitsa mzimu wamagulu komanso kugwirira ntchito yamagulu, chifukwa nthawi zonse pamayenera kulumikizana ndi anthu ena komanso abwenzi. Pazifukwa izi, kuwonjezera pakukhala kosavuta komanso kosangalatsa, mchitidwe wamasewerawu umachepetsa kumva kupsinjika kapena kukhumudwa, kukhala mnzake wothandiza popewa komanso kuchiza nkhawa komanso kukhumudwa.

Pazifukwa izi, kwa azimayi, kusewera mpira ndi njira yothanirana ndi zizindikilo za PMS.

7. Imalepheretsa kuyambika kwa Alzheimer's

Kuchita mpira kumapangitsa anthu kuchitapo kanthu mwachangu, ndikupanga magwiridwe antchito aubongo monga kusinkhasinkha, chidwi ndi kulingalira. Mwanjira imeneyi, ubongo umakhala wolimbikira komanso umapewa mwayi wokhala ndi matenda am'magazi am'magazi, monga Alzheimer's.

Mvetsetsani kuopsa kosewera mpira

Asanayambe kusewera mpira, ndikofunikira kuyezetsa kuchipatala, makamaka ntchito yamtima kuti awone zovuta monga ma arrhythmias amtima omwe, osadziwika, akhoza kukhala owopsa.

Kuphatikiza apo, kuchita masewera a mpira, njira zina zodzitetezera ndizofunikira kuti mupewe zovuta, monga:

1. Kuvulala kwa minofu ndi mafupa: Izi zitha kuchitika pakagwedezeka mwadzidzidzi popanda kutambasula kokwanira m'mbuyomu;
2. Zoopsa: Popeza ndimasewera olumikizana kwambiri ndi anthu ena, payenera kukhala chisamaliro chachikulu ndi kuvulala komwe kumachitika chifukwa cha zomwe zimakhudzidwa ndi anthu ena kapena zinthu, zomwe zitha kukhala zipsera, zophulika kapena ngakhale zotuluka magazi;
3. Kuvala pamodzi: Mchitidwe wokokomeza kwambiri komanso wopanda chitsogozo kuchokera kwa akatswiri aliwonse ukhoza kupangitsa kuti thupi lifunidwe mopitirira muyeso, komanso khungu lomwe limapanga mafupa kutha.

Titha kuwona kuti maubwino ake amapitilira zoyipa zomwe zimachitika pakuchita masewera a mpira, koma ndikofunikira kuti mutambasuke musanapite kapena mukamaliza maphunziro ndipo, makamaka, kuti mupite ndi akatswiri, mupange kusewera mpira ngati njira yabwino kwambiri yathanzi.