7 Kusamala mukamachita masewera olimbitsa thupi muli nokha

Zamkati

• 1. Onaninso zaumoyo wanu
• 2. Kusankha zovala ndi nsapato zoyenera
• 3. Kutenthetsa ndi kuziziritsa
• 4. Sankhani malo
• 5. Mphamvu, nthawi komanso kuchuluka kwa maphunziro
• 6. Makhalidwe
• 7. Dziwani zowawa

Kuchita masewera olimbitsa thupi pafupipafupi kumakhala ndi maubwino angapo azaumoyo, monga kuchepetsa kulemera, kutsitsa magazi m'magazi, kupewa matenda amtima, kupewa kufooka kwa mafupa komanso kuwongolera cholesterol.

Momwemonso, kuchita masewera olimbitsa thupi kuyenera kutsogozedwa ndikuwongoleredwa ndi wophunzitsa zakuthupi, koma ndizotheka kuyambitsa zolimbitsa thupi zokha, bola mukamatsatira njira zofunikira kuti mupewe kuvulala ndikukhala olimba thupi osayika pachiwopsezo chaumoyo.

Nawa maupangiri 7 ochita masewera olimbitsa thupi nokha.

1. Onaninso zaumoyo wanu

Musanayambe kuchita zolimbitsa thupi zilizonse, ngakhale mutalangizidwa ndi akatswiri, ndikofunikira kupita kwa dokotala kukawona zaumoyo ndikuzindikira zovuta zamagulu kapena matenda monga kuthamanga kwa magazi ndi matenda ashuga.

Kukakhala kuti mavuto azaumoyo alipo, choyenera ndichakuti ntchitoyi imayang'aniridwa ndi katswiri, yemwe angawonetse mtundu woyenera wamphamvu ndi maphunziro, kutengera momwe thanzi lilili komanso zolinga zake.

2. Kusankha zovala ndi nsapato zoyenera

Muyenera kusankha zovala zopepuka komanso zabwino kuti muzichita masewera olimbitsa thupi, zomwe zimalola kuyenda kwamiyendo ndi ziwalozo momasuka ndikulola thukuta kutuluka, komwe ndikofunikira kuti thupi lizizizira.

Ndikofunika kukumbukira kuti kuvala zovala zambiri kutuluka thukuta zambiri sikukuthandizani kuti muchepetse thupi, kumangochepetsa thupi lanu ndikuchepetsa magwiridwe antchito. Kuphatikiza apo, kulemera kotayika thukuta kumayambiranso pambuyo pake, ndikumwa kwamadzimadzi komanso kudya.

Nsapato ziyenera kusankhidwa malinga ndi zomwe zikuyenera kuchitika, ndipo ziyenera kukhala zopepuka, zoyamwa zoyamwa kuti zitenge zovuta ndikupanga kutengera mtundu wa sitepe, kutengera mawonekedwe a phazi komanso momwe limakhudzira pansi. Onani Momwe mungasankhire nsapato zabwino kwambiri.

3. Kutenthetsa ndi kuziziritsa

Kuchita masewera olimbitsa thupi musanayambe maphunziro ndikofunikira kuti mukonzekeretse minofu yanu kuchitapo kanthu mwamphamvu, powonjezera kutentha kwa thupi ndi magazi, kupewa kuvulala ndikuwonjezera magwiridwe antchito.

Kutenthetsa kuyenera kukhala pakati pa mphindi 5 mpaka 10, ndipo zitsanzo zina za zomwe zingachitike kuti thupi lonse liziyenda zikuyenda, kupalasa njinga, kulumpha chingwe kapena kupanga fumbi loterera, ndikofunikira kuyambitsa zolimbitsa thupi kwambiri pambuyo pake, osalola kuti thupi liziziziranso.

Mukamaliza maphunziro onse, muyenera kuchita zolimbitsa thupi kuti muchepetse zowawa ndi ululu mukatha masewera olimbitsa thupi. Chifukwa chake, muyenera kutambasula thupi lonse, makamaka mikono, miyendo, mapewa ndi khosi kumaliza tsiku lochita masewera olimbitsa thupi. Onani Zochita zolimbitsa thupi musanachitike komanso mutayenda.

4. Sankhani malo

Kwa oyamba kumene omwe azichita masewera olimbitsa thupi mumsewu ndikuchita zinthu monga kuyenda kapena kuthamanga, ndibwino kuyang'ana malo athyathyathya komanso okhazikika, omwe amalola njira yabwino yopewera kuvulala chidendene ndi mawondo.

Kwa iwo omwe akufuna kuchita zolimbitsa thupi, choyenera ndikukhala ndi zida zabwino ndikukhala tcheru kanthawi ndi kuyenda limodzi.

5. Mphamvu, nthawi komanso kuchuluka kwa maphunziro

Ndikofunikira kuti m'masiku oyamba ntchitoyo ndiyopepuka, yomwe imayenera kukulira pang'onopang'ono kutengera kupikisana. Kuyambira ndikugwiritsa ntchito kulemera kwanu pakulimbitsa thupi kapena kuyenda mwachangu kumathandizira kulimbitsa minofu yanu ndikukonzekeretsa thupi lanu kuti pang'onopang'ono likulitse mphamvu.

Kuphatikiza apo, kuyamba kwamaphunziro kumayenera kukhala pafupifupi mphindi 20 mpaka 30, katatu pasabata, masiku ena kuti mnofu ukhale ndi nthawi yochira. Sabata iliyonse, muyenera kuwonjezera nthawi mpaka mutha kuchita zolimbitsa thupi osachepera mphindi 30, kasanu pa sabata, kapena maphunziro a mphindi 50, katatu pamlungu.

6. Makhalidwe

Kukhala tcheru pamaimidwe kumathandiza kupewa zovulala, makamaka m'mapazi ndi mawondo, ndipo ndikofunikira kuti msana uziwongoka, makamaka pakuchita zolimbitsa thupi.

Pothamanga ndikuyenda, muyenera kudutsa ndikukhudza nthaka ndi chidendene ndikuyendetsa phazi lanu kumapazi anu, pomwe msana wanu uyenera kukhala wowongoka, koma wopendekera patsogolo.

7. Dziwani zowawa

Kumvetsera zowawa ndikofunikira kuti mupewe kuvulala kwakukulu, ndipo muyenera kuchepetsa kuthamanga kapena kuchuluka kwa masewera olimbitsa thupi ndikuwona ngati ululu utha. Ngati palibe mpumulo, muyenera kusiya ntchitoyi ndikuwonana ndi dokotala kuti akawone ngati pali vuto lililonse komanso kuopsa kwake.

Kuphatikiza apo, chidwi chimayenera kulipidwa pamtima komanso kupumira, ndipo pakakhala kupuma pang'ono kapena kugunda kwamphamvu kwambiri, tikulimbikitsidwa kuti tileke ntchitoyi. Mapulogalamu ena apakompyuta ali ndi ukadaulo wowunika kugunda kwa mtima wanu ndikukupatsani malangizo othandizira kupitiliza maphunziro, omwe ndi njira zabwino zothandiza kuchita masewera olimbitsa thupi.

Onani maupangiri ena pa:

• Kuthamanga - Dziwani zomwe zimayambitsa zowawa
• Kuyenda kulimbitsa thupi kuti muchepetse kunenepa