Mlingo Wotsalira pa Mimba

Zamkati

• Nchifukwa chiyani kuchita masewera olimbitsa thupi kuli kofunika panthawi yoyembekezera?
• Kodi Pali Zoperewera Zolimbitsa Thupi Pathupi?
• Kodi Ndiyenera Kuitana Dokotala Wanga Liti?
• Kodi Kuchuluka kwa Mtima Wotsata Ndi Chiyani?
• Kodi Maganizo Anga Omwe Ndimayang'ana Amasintha Pakati pa Mimba?

Nchifukwa chiyani kuchita masewera olimbitsa thupi kuli kofunika panthawi yoyembekezera?

Kuchita masewera olimbitsa thupi ndi njira yabwino yopezera thanzi mukakhala ndi pakati. Kuchita masewera olimbitsa thupi kumatha:

• kuchepetsa ululu wammbuyo ndi zowawa zina
• kukuthandizani kugona bwino
• onjezerani mphamvu yanu
• pewani kunenepa kwambiri

Zikuwonekeranso kuti azimayi omwe ali athanzi labwino amakhala ndi nthawi yochepa yogwirirapo ntchito komanso yobereka mosavuta.

Ngakhale simunachite masewera olimbitsa thupi nthawi zonse musanakhale ndi pakati, ndibwino kuti mukulankhula ndi omwe amakuthandizani kuti mupeze njira zolimbitsa thupi. Amayi athanzi nthawi zambiri amalimbikitsidwa kuti azichita masewera olimbitsa thupi kwa mphindi 150 - monga kuyenda, kuthamanga, kapena kusambira - sabata iliyonse. (Psst! Kwa malangizo apakati pa sabata ndi sabata, maupangiri azolimbitsa thupi, ndi zina zambiri, lembani Kalatayi yathu yomwe Ndikuyembekezera.)

Kodi Pali Zoperewera Zolimbitsa Thupi Pathupi?

M'mbuyomu, azimayi adachenjezedwa za masewera olimbitsa thupi ovuta pa nthawi yapakati. Izi sizowona.Amayi ambiri amatha kupitilizabe kuchita masewera olimbitsa thupi asanakhale ndi pakati popanda zovuta.

Muyenera nthawi zonse kulankhula ndi dokotala musanayambe kuchita masewera olimbitsa thupi mukakhala ndi pakati. Zinthu zina kapena zizindikilo zimatha kupangitsa dokotala kukulangizani kuti musachite masewera olimbitsa thupi. Izi zikuphatikiza:

• matenda omwe analipo kale a mtima kapena mapapo
• kuthamanga kwa magazi
• magazi ukazi
• mavuto a khomo lachiberekero
• chiopsezo chachikulu cha kubadwa msanga

Amayi ambiri azitha kuchita masewera olimbitsa thupi mwachizolowezi ali ndi pakati. Muyenera kusintha zochita zanu ngati mumachita nawo masewera kapena zochitika zomwe zitha kukhala pachiwopsezo chachikulu chovulala, chifukwa mumatha kuvulala mukakhala ndi pakati. Izi ndi zina mwa zinthu chifukwa kutayika kwanu kumachotsedwa chifukwa cha kusintha kwa thupi lanu. Muyenera kupewa chilichonse chomwe chingakuike pachiwopsezo chovulala m'mimba, kugwa, kapena kuvulala molumikizana. Izi zimaphatikizapo masewera olumikizirana kwambiri (mpira), masewera olimbirana (tenisi), komanso masewera olimbitsa thupi okhathamiritsa (kutsetsereka).

Kodi Ndiyenera Kuitana Dokotala Wanga Liti?

Ndikofunika kumvetsetsa momwe mumamvera mukamachita masewera olimbitsa thupi. Mukawona zizindikiro zotsatirazi, lekani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo itanani dokotala wanu:

• magazi ukazi
• madzimadzi akutuluka kumaliseche kwanu
• mimba ya chiberekero
• chizungulire
• kupweteka pachifuwa
• kugunda kwa mtima kosagwirizana
• mutu

Kodi Kuchuluka kwa Mtima Wotsata Ndi Chiyani?

Kugunda kwa mtima wanu ndikuthamanga komwe mtima wanu umagunda. Imagunda pang'onopang'ono mukamapuma komanso mwachangu mukamachita masewera olimbitsa thupi. Chifukwa cha izi, mutha kugwiritsa ntchito kugunda kwa mtima wanu kuti muone kukula kwa masewera olimbitsa thupi. Pa msinkhu uliwonse, pamakhala "kugunda kwa mtima". Zomwe mtima wanu umagunda ndi momwe mtima wanu umagundira mukamachita masewera olimbitsa thupi. Mukamayang'ana kugunda kwa mtima wanu ndikuliyerekeza ndi chandamale chanu, mutha kudziwa ngati mukuchita masewera olimbitsa thupi kwambiri kapena osakwanira. Mukamachita masewera olimbitsa thupi, muyenera kukhala ndi cholinga chofikira mtima wanu ndikukhala komweko kwa mphindi 20 mpaka 30.

Mutha kuyeza kugunda kwa mtima wanu potenga mtima wanu. Kuti muchite izi, ikani cholozera chanu ndi zala zapakati pa dzanja lamanja lanu, pansipa pamutu panu. Muyenera kumva kugunda. (Simuyenera kugwiritsa ntchito chala chanu chachikulu kuti muyese muyeso chifukwa uli ndi vuto lokha lokha.) Awerengeni kugunda kwa mtima kwa masekondi 60. Nambala yomwe mumawerengera ndi kugunda kwa mtima wanu, kumenya pamphindi. Muthanso kugula zowunikira zamitengo ya digito kuti muzitsatira kugunda kwa mtima wanu.

Mutha kupeza kugunda kwamtima pazaka zanu kuchokera patsamba la American Heart Association.

Kodi Maganizo Anga Omwe Ndimayang'ana Amasintha Pakati pa Mimba?

Amayi apakati amauzidwa kuti kugunda kwa mtima sikuyenera kupitirira kumenyedwa kwa 140 pamphindi. Kuyika chiwerengerocho, American Heart Association ikuyerekeza kuti kugunda kwa mtima wazimayi wazaka 30 kuyenera kukhala pakati pa 95 ndi 162 pamphindi pakulimbitsa thupi pang'ono. Lero, palibe malire pamiyeso yamtima kwa amayi apakati. Muyenera kupewa kuchita khama nthawi zonse, koma simuyenera kuyika kugunda kwa mtima wanu pansi pa nambala iliyonse.

Thupi lanu limasinthasintha mosiyanasiyana mukakhala ndi pakati. Ndikofunika kumvetsetsa zosintha zilizonse zomwe mungaone, kuphatikiza pamene mukuchita masewera olimbitsa thupi, ndikulankhula ndi dokotala pazomwe mungakhale nazo.