Kodi Ndikufunika Kuchita Masewera Otani?

Zamkati

• Chidule
• Kwa akuluakulu:
• Kwa ana azaka zakubadwa kusukulu (azaka 3-5):
• Kwa ana ndi achinyamata:
• Kwa achikulire, amayi apakati, komanso anthu omwe ali ndi matenda aakulu:
• Malangizo:

Chidule

Kuchita masewera olimbitsa thupi nthawi zonse ndichimodzi mwazinthu zabwino kwambiri zomwe mungachite kuti mukhale ndi thanzi labwino. Ili ndi maubwino ambiri. Ikhoza kusintha thanzi lanu lonse komanso thanzi lanu ndikuchepetsa chiopsezo cha matenda ambiri. Kuti mupindule kwambiri, Nazi kuchuluka kwa zolimbitsa thupi zomwe muyenera kuchita:

Kwa akuluakulu:

Pezani osachepera mphindi 150 zolimbitsa thupi kapena mphindi 75 zolimbitsa thupi zolimbitsa thupi sabata iliyonse. Kapenanso mutha kuphatikiza awiriwa.

• Yesetsani kufalitsa zochitika zanu zolimbitsa thupi masiku angapo sabata. Ndibwino kuposa kuyesera kuchita zonse tsiku limodzi kapena awiri.
• Masiku ena mumakhala opanda nthawi yayitali yochitira masewera olimbitsa thupi. Mutha kuyesa kuzigawa m'magawo mphindi khumi kapena kupitilira apo.
• Zochita za aerobic zimaphatikizapo kuyenda mwachangu, kuthamanga, kusambira, ndi kupalasa njinga
• Kukula pang'ono kumatanthauza kuti pamene mukuchita izi, muyenera kunena mawu ochepa motsatizana koma osayimba
• Kulimba mwamphamvu kumatanthauza kuti pamene mukuchita izi, simudzatha kungonena mawu ochepa osayima

Komanso, chitani zolimbikitsa kawiri pa sabata.

• Zochita zolimbitsa thupi zimaphatikizapo kunyamula zolemera, kugwira ntchito ndi magulu azolimbitsa thupi, komanso kukhala pansi ndi ma pushups
• Sankhani zochitika zomwe zimagwira ziwalo zosiyanasiyana za thupi - miyendo, chiuno, kumbuyo, chifuwa, m'mimba, mapewa, ndi mikono. Muyenera kubwereza zolimbitsa thupi zamagulu aliwonse 8 mpaka 12 pagawo lililonse.

Kwa ana azaka zakubadwa kusukulu (azaka 3-5):

Ana asanapite kusukulu ayenera kukhala otakataka tsiku lonse, kuti athandizire pakukula ndi chitukuko.

Ayenera kusewera mwanzeru komanso mosasintha. Masewera olinganiza ali ndi cholinga ndipo amatsogozedwa ndi wamkulu. Zitsanzo zimaphatikizapo kusewera masewera kapena masewera. Masewera osapangika ndimasewera aulere, monga kusewera pabwalo lamasewera.

Kwa ana ndi achinyamata:

Pezani zolimbitsa thupi kwa mphindi 60 kapena kupitilira apo tsiku lililonse. Zambiri ziyenera kukhala zolimbitsa thupi zolimbitsa thupi.

• Zochita ziyenera kusiyanasiyana ndikukhala koyenera msinkhu wa mwana ndikukula kwakuthupi
• Zochita zolimbitsa thupi zolimbitsa thupi zimaphatikizapo kuyenda, kuthamanga, kudumpha, kusewera pabwalo lamasewera, kusewera basketball, ndi kupalasa njinga

Komanso, yesetsani kupeza izi osachepera masiku atatu pa sabata: ntchito yolimbitsa thupi yolimbitsa thupi, ntchito yolimbitsa minofu, ndi ntchito yolimbitsa mafupa.

• Zochita zolimbitsa thupi zolimbitsa thupi zimaphatikizapo kuthamanga, kuchita zodumpha, ndikusambira mwachangu
• Zochita zolimbitsa minofu zimaphatikizapo kusewera pa zida zosewerera, kusewera masewera olimbana nawo, ndikupanga ma pushup ndi kukoka
• Ntchito zolimbitsa mafupa zimaphatikizapo kudumphadumpha, kudumpha, kuchita zodumpha, kusewera volleyball, ndikugwira ntchito ndi magulu otsutsa

Kwa achikulire, amayi apakati, komanso anthu omwe ali ndi matenda aakulu:

Okalamba, amayi apakati, ndi anthu omwe ali ndi zosowa zapadera zaumoyo ayenera kufunsa omwe amawasamalira kuti awone zolimbitsa thupi zomwe akuyenera kuchita komanso mitundu yanji yazomwe ayenera kuchita.

Malangizo:

Anthu omwe akuyesera kuchepetsa thupi angafunike kuchita masewera olimbitsa thupi. Ayeneranso kusintha momwe amadyera, chifukwa chake akutentha zopatsa mphamvu kuposa zomwe amadya ndikumwa.

Ngati mwakhala osatopa, mungafunike kuyamba pang'onopang'ono. Mutha kupitiliza kuwonjezera pang'onopang'ono. Mukamachita zambiri, zimakhala bwino. Koma yesetsani kuti musadziteteze, ndipo chitani zomwe mungathe. Kuchita masewera olimbitsa thupi nthawi zonse kumakhala bwino kuposa kusapeza.

NIH: National Heart, Lung, ndi Blood Institute

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