Matanthauzo a Maganizo A Zaumoyo: Kukhazikika

Zamkati

• Kuwerengera Ntchito
• Kuchita Masewera Olimbitsa Thupi
• Mlingo Woyambira Wamphamvu
• Mndandanda wa Mass Mass
• Mtima pansi
• Kusamala Mphamvu
• Kugwiritsa Ntchito Mphamvu
• Kusinthasintha (Maphunziro)
• Kugunda kwa Mtima
• Zolemba malire Mtima
• Thukuta
• Kukaniza / Kuphunzitsa Mphamvu
• Mlingo Woyang'ana Mtima
• Konzekera
• Kudya Madzi
• Kulemera (Mass Mass)

Kukhala wathanzi ndichinthu chofunikira chomwe mungachite kuti mukhale ndi thanzi labwino. Pali zinthu zambiri zolimbitsa thupi zomwe mungachite kuti mukhale athanzi. Kumvetsetsa mawu olimbitsa thupi kumatha kukuthandizani kuti muzitha kuchita masewera olimbitsa thupi.

Pezani matanthauzidwe ena pa Fitness | General Zaumoyo | Mchere | Chakudya | Mavitamini

Kuwerengera Ntchito

Kuchita masewera olimbitsa thupi ndiko kusuntha kulikonse kwa thupi komwe kumagwira ntchito minofu yanu ndipo kumafunikira mphamvu zambiri kuposa kupumula. Kuyenda, kuthamanga, kuvina, kusambira, yoga, ndi dimba ndi zitsanzo zochepa zolimbitsa thupi.
Gwero: National Heart, Lung, ndi Blood Institute

Kuchita Masewera Olimbitsa Thupi

Kuchita masewera olimbitsa thupi ndikuchita zomwe zimasuntha minofu yanu yayikulu, monga m'manja ndi m'miyendo. Zimakupangitsani kupuma mwamphamvu ndipo mtima wanu umagunda kwambiri. Zitsanzo zimaphatikizapo kuthamanga, kusambira, kuyenda, ndi kupalasa njinga. Popita nthawi, kuchita masewera olimbitsa thupi nthawi zonse kumapangitsa mtima wanu ndi mapapo kukhala olimba ndikugwira ntchito bwino.
Gwero: National Heart, Lung, ndi Blood Institute

Mlingo Woyambira Wamphamvu

Kuchuluka kwa kagayidwe kachakudya ndiyeso lamphamvu yofunikira pakukhala ndi zofunikira, monga kupuma, kugunda kwa mtima, ndi kugaya chakudya.
Gwero: NIH MedlinePlus

Mndandanda wa Mass Mass

Index ya Mass Mass (BMI) ndiyeso la mafuta amthupi lanu. Imawerengedwa kuchokera kutalika ndi kulemera kwanu. Ikhoza kukuwuzani ngati muli wonenepa, wabwinobwino, wonenepa kwambiri, kapena wonenepa kwambiri. Ikhoza kukuthandizani kudziwa chiopsezo cha matenda omwe angachitike ndi mafuta ambiri amthupi.
Gwero: National Heart, Lung, ndi Blood Institute

Mtima pansi

Gawo lanu lolimbitsa thupi liyenera kutha pang'onopang'ono. Muthanso kuziziritsa mwa kusintha kuti muchite zinthu zosafunikira kwenikweni, monga kuchoka pa kuthamanga mpaka kuyenda. Izi zimalola thupi lanu kumasuka pang'onopang'ono. Kuzizira kumatha mphindi 5 kapena kupitilira apo.
Gwero: National Heart, Lung, ndi Blood Institute

Kusamala Mphamvu

Kuchuluka kwa ma calories omwe mumapeza pakudya ndi kumwa ndi omwe mumagwiritsa ntchito pochita masewera olimbitsa thupi komanso kupuma thupi monga kupuma, kugaya chakudya, komanso, kukula kwa ana.
Gwero: National Institute of Diabetes and Digestive and Impso Diseases

Kugwiritsa Ntchito Mphamvu

Mphamvu ndi liwu lina lama calories. Zomwe mumadya ndi kumwa ndizo "mphamvu mkati." Zomwe mumawotcha pochita masewera olimbitsa thupi ndi "kutuluka mphamvu."
Gwero: National Heart, Lung, ndi Blood Institute

Kusinthasintha (Maphunziro)

Maphunziro osinthasintha ndi masewera olimbitsa thupi omwe amatambasula ndikulitsa minofu yanu. Ikhoza kukuthandizani kuti muzitha kusinthasintha komanso kuti minofu yanu ikhale yolimba. Izi zitha kuthandiza kupewa kuvulala. Zitsanzo zina ndi yoga, tai chi, ndi pilates.
Gwero: National Heart, Lung, ndi Blood Institute

Kugunda kwa Mtima

Kugunda kwa mtima, kapena kugunda, ndi kangati pomwe mtima wanu umagunda munthawi - kawirikawiri mphindi. Kutentha kwachizolowezi kwa wamkulu kumakhala kumenyedwa kwa 60 mpaka 100 pamphindi atapumula kwa mphindi zosachepera 10.
Gwero: National Heart, Lung, ndi Blood Institute

Zolemba malire Mtima

Kuthamanga kwakukulu kwa mtima ndikomwe mtima wanu ungagunde kwambiri.
Gwero: National Heart, Lung, ndi Blood Institute

Thukuta

Thukuta, kapena thukuta, ndi madzi omveka bwino, amchere opangidwa ndi tiziwalo pakhungu lanu. Ndi momwe thupi lanu limazizira. Kutuluka thukuta kwambiri ndikwabwino mukatentha kapena mukamachita masewera olimbitsa thupi, kukhala ndi nkhawa, kapena kutentha thupi. Zitha kuchitika panthawi yomwe akusamba.
Gwero: NIH MedlinePlus

Kukaniza / Kuphunzitsa Mphamvu

Kukaniza kuphunzira, kapena kulimbitsa mphamvu, ndizochita zolimbitsa thupi zomwe zimapangitsa minofu yanu kukhala yolimba. Itha kukulitsa mphamvu ya mafupa, kulinganiza, ndi kulumikizana. Zitsanzo zina ndi ma pushups, mapapu, ndi ma bicep curls ogwiritsa ntchito dumbbells.
Gwero: National Heart, Lung, ndi Blood Institute

Mlingo Woyang'ana Mtima

Chiwopsezo cha mtima wanu ndi gawo limodzi la kuchuluka kwa mtima wanu, chomwe chimathamanga kwambiri pamtima panu. Kutengera zaka zanu. Magwiridwe antchito omwe ali abwino paumoyo wanu amagwiritsa ntchito 50-75 peresenti yamitima yanu yayitali kwambiri yamtima. Mtundu uwu ndi gawo lanu logunda pamtima.
Gwero: National Heart, Lung, ndi Blood Institute

Konzekera

Gawo lanu lochita masewera olimbitsa thupi liyenera kuyamba pang'onopang'ono mpaka kupatsa thupi lanu mwayi wokonzekera mayendedwe olimba. Kutentha kuyenera kukhala pafupifupi mphindi 5 mpaka 10.
Gwero: National Heart, Lung, ndi Blood Institute

Kudya Madzi

Tonsefe timafunika kumwa madzi. Zomwe mumafunikira zimatengera kukula, magwiridwe antchito, ndi nyengo komwe mumakhala. Kusunga madzi omwe mumamwa kumathandizira kuti mutsimikizire kuti mumapeza okwanira. Kudya kwanu kumaphatikizapo madzi omwe mumamwa, komanso madzi omwe mumalandira kuchokera pachakudya.
Gwero: NIH MedlinePlus

Kulemera (Mass Mass)

Kulemera kwanu ndi kuchuluka kapena kuchuluka kwa kulemera kwanu. Amawonetsedwa ndi mayunitsi a mapaundi kapena ma kilogalamu.
Gwero: NIH MedlinePlus