Chitani masewera olimbitsa thupi

Zamkati

• Kodi Kulimbitsa Thupi Kumathandiza Bwanji Kupanikizika?
• Kodi Mukufunika Kuchita Masewera Olimbitsa Thupi?
• Kodi Ndi Mitundu Yanji Yolimbitsa Thupi Yapanikizika?
• Funsani ndi Dokotala Wanu
• Kusuntha Kwathu: Yoga Y nkhawa

Mukapezeka kuti muli ndi matenda amtima, muyenera kuyang'anira zovuta zingapo zingapo mosalekeza. Kuchita maulendo obwera pafupipafupi azachipatala, kuzolowera chithandizo chamankhwala chatsopano, komanso kusintha zina ndi zina mwa zinthu zomwe zingakupangitseni kukhala ndi nkhawa komanso nkhawa.

Mwamwayi, mutha kutenga njira zina zosavuta kuti muchepetse kupsinjika. Zambiri mwanjira izi zitha kuthandizanso kukhala ndi thanzi labwino, kuphatikiza thanzi la mtima wanu. Kuchita masewera olimbitsa thupi ndi imodzi mwanjira zabwino kwambiri zothetsera kupsinjika ndi kuthana ndi matenda amtima.

Kuchita masewera olimbitsa thupi kumatha kukuthandizani kuti muchepetse nkhawa komanso kuti mukhale ndi moyo wabwino, wamaganizidwe komanso thupi. Kuchita masewera olimbitsa thupi pafupipafupi kumatha kukhala ndi vuto pakuchepetsa nkhawa, nkhawa, mkwiyo, komanso kupsinjika pang'ono komwe nthawi zambiri kumayenderana ndi kupsinjika. Ikhoza kukonza kugona kwanu, komwe kumatha kusokonezedwa ndi kupsinjika, kukhumudwa, komanso nkhawa. Zitha kuthandizanso kukulitsa chidaliro chanu.

Kodi Kulimbitsa Thupi Kumathandiza Bwanji Kupanikizika?

Kuchita masewera olimbitsa thupi kumapangitsa kuti thupi lanu lizitha kugwiritsa ntchito mpweya wabwino komanso kumathandizira kuthamanga kwa magazi. Zosintha zonsezi zimakhudza ubongo wanu. Kuchita masewera olimbitsa thupi kumawonjezeranso ubongo wanu kupanga ma endorphin. Endorphins ndi "odzimva" ma neurotransmitters omwe ali ndi udindo wa "wothamanga kwambiri" wosirira. Umu ndi momwe munthu amakhala ndi thanzi labwino komanso chisangalalo chomwe anthu ambiri amakhala nacho atatha kuchita masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi kumathandizanso kuchotsa malingaliro anu. Zobwereza zomwe zimachitika pakuchita masewera olimbitsa thupi zimalimbikitsa chidwi cha thupi lanu, osati malingaliro anu. Poganizira kwambiri kayendedwe ka mayendedwe anu, mumapeza zabwino zomwezi posinkhasinkha mukamachita masewera olimbitsa thupi. Kuyang'ana ntchito imodzi yokha kumatha kukhala ndi mphamvu komanso chiyembekezo. Izi zitha kuthandiza kupereka bata ndikumveka bwino.

Anthu ena amawona kusintha kwakanthawi pomwe atangolimbitsa thupi. Zomverera izi sizimathera pamenepo, koma nthawi zambiri zimakhala zochuluka pakapita nthawi. Mwayi wake, mudzawona kukhutira ndi thanzi lanu mukamayesetsa kuchita masewera olimbitsa thupi.

Kuphatikiza pakukhudzanso nkhawa zanu, kuchita masewera olimbitsa thupi pafupipafupi kumathandizanso kukhala ndi thanzi labwino m'njira zina. Kusintha kwa thanzi lanu lonse kumatha kuthandizira kuti muchepetse kupsinjika kwanu. Powonjezera kukhala ndi thanzi labwino komanso kukhala ndi thanzi la mtima, simudzakhala ndi nkhawa zambiri.

Mwa zina mwazabwino zake, kuchita masewera olimbitsa thupi kungathandize:

• Limbikitsani minofu ndi mafupa anu
• kulimbikitsa chitetezo chanu, chomwe chingachepetse chiopsezo cha matenda ndi matenda
• kuchepetsa kuthamanga kwa magazi, nthawi zina mofanana ndi mankhwala ena oletsa kuthamanga kwa magazi
• onjezerani mafuta abwino m'magazi anu
• kusintha magazi
• sinthani luso lanu lolamulira kulemera
• kukuthandizani kugona bwino usiku
• kuwonjezera mphamvu zanu
• sinthani mawonekedwe anu

Kodi Mukufunika Kuchita Masewera Olimbitsa Thupi?

American Heart Association (AHA) imalimbikitsa kuti pakhale masewera olimbitsa thupi osachepera mphindi 150 sabata iliyonse. Amapereka lingaliro lakuphwanya izi polimbana ndi mphindi 30 zolimbitsa thupi masiku asanu pasabata. Ngati mukusowa nthawi, ndipo simungakwanitse gawo lonse la mphindi 30, zolimbitsa thupi zitatu za mphindi 10 zawonetsedwa kuti zimagwira pafupifupi mphindi 30 nthawi imodzi.

AHA imakulimbikitsaninso kuti muphatikize magawo awiri azinthu zolimbitsa minofu mumachitidwe anu sabata iliyonse. Muyenera kulimbitsa thupi lanu lonse, kuphatikiza mikono, mapewa, chifuwa, nsana, mimba, miyendo, mimba ndi minofu ina yapakati.

Onetsetsani kuti mukumangirira zolimbitsa thupi pang'onopang'ono ngati mwayamba kuchita masewera olimbitsa thupi. Mwachitsanzo, dokotala wanu angakuuzeni kuti muyambe kuchita masewera olimbitsa thupi kwa mphindi 20, masiku atatu pa sabata, ndikuwonjezeka pang'onopang'ono kuchokera pamenepo.

Kodi Ndi Mitundu Yanji Yolimbitsa Thupi Yapanikizika?

Pali njira zambiri zomwe mungakwaniritsire zolimbitsa thupi zanu sabata iliyonse. Kodi ndi masewera olimbitsa thupi ati omwe muyenera kusankha?

Simusowa kuti mukhale othamanga othamanga kapena othamanga kwambiri kuti mupeze mpumulo wokhudzana ndi masewera olimbitsa thupi. Pafupifupi mtundu uliwonse wa masewera olimbitsa thupi ungakhale wothandiza.

Mwachitsanzo, lingalirani kuyesa zolimbitsa thupi zolimbitsa thupi monga:

• kupalasa njinga
• kuyenda mofulumira kapena kuthamanga
• kusambira kapena kuchita masewera olimbitsa thupi m'madzi
• kusewera tenisi kapena racquetball
• kuvina
• kupalasa

Pankhani zolimbitsa thupi zolimbitsa thupi, lingalirani kuyesera kukweza kapena zochitika ndi magulu osagwirizana.

Ngakhale chinthu chosavuta monga kulima kapena kusankha kukwera masitepe m'malo mokweza chikweza kungakulimbikitseni.

Zochita zilizonse zolimbitsa thupi zimatha kukulitsa thanzi komanso kuchepetsa nkhawa. Komabe, ndikofunikira kusankha ntchito yomwe mumakonda m'malo mochita mantha. Ngati simukukonda madzi, musasankhe kusambira ngati ntchito yanu. Ngati lingaliro lakuthamanga limakupangitsani kukhala ndi nkhawa, kuphunzitsa mpikisano wa 5K sikungakuthandizeni kuthetsa nkhawa zanu. Yesani zochitika zosiyanasiyana mpaka mutapeza zina zomwe mumakonda. Mukakhala ndi nthawi yosangalala, mumakhala omasuka kutsatira zomwe mumachita pa nthawi yolimbitsa thupi.

Kugwira ntchito ndi munthu wina kumawonjezeranso ku zopindulitsa zomwe zimapangitsa kuti mukhale ndi nkhawa. Kugawana nawo ndi abale amnzanu kumatha kupanga masewera olimbitsa thupi kukhala kosangalatsa komanso ngati ntchito.

Funsani ndi Dokotala Wanu

Ngati simulimba kapena simunayambe kuchita masewera olimbitsa thupi, funsani dokotala kuti akuwongolereni mtundu wa masewera olimbitsa thupi omwe ndi oyenera kwa inu. Amatha kukuthandizani kuti mukhale ndi chizolowezi chochita masewera olimbitsa thupi mosatekeseka komanso mozama. Kambiranani milingo yoyenera ndi dokotala wanu.

Mutha kusangalala ndi maubwino ochepetsa nkhawa ngakhale mutakhala opanda mawonekedwe kapena masewera. Kuchita masewera olimbitsa thupi pafupipafupi kumatha kukuthandizani kuti musamapanikizike kwambiri, muzikhala ndi nkhawa, komanso musakhale ndi nkhawa, komanso kuti mukhale omasuka, mukhale osangalala komanso mukhale osangalala. Itha kusinthanso thanzi lanu, kuphatikiza thanzi la mtima wanu.

Kusuntha Kwathu: Yoga Y nkhawa