Kuyenda Kwa Mphamvu: The Whys and Hows of a Life-Changeing Technique

Zamkati

• Kuyenda mwamphamvu 101: Umu ndi momwe mumachitira
• Onetsetsani momwe mukukhalira
• Pewani manja anu mofatsa
• Chitende!
• Pitani patsogolo
• Kutalikirana kwakutali
• Nchifukwa chiyani mphamvu ikuyenda bwino kwambiri kwa inu?
• Malangizo oyenda mwamphamvu
• Kutenga

Kuyenda mwamphamvu ndi njira yolimbitsira thupi yomwe imagogomezera kuthamanga ndi kuyendetsa mkono ngati njira yowonjezera phindu laumoyo.

Kuchita molondola, kuyenda kwamagetsi pafupipafupi ndibwino kuti mukhale ndi thanzi lamtima, kulumikizana, komanso kukhala ndi thanzi labwino.

Kuyenda mwamphamvu 101: Umu ndi momwe mumachitira

Njira zabwino zoyendera mphamvu ndizofunikira ngati mukufuna kuwonjezera phindu ndikupewa kuvulala. Nawa malangizo abwino kutsatira:

Onetsetsani momwe mukukhalira

Ikani maso anu patsogolo, mapewa mmbuyo, ndi mutu wowongoka. Kokani batani lanu lakumimba moyang'ana msana wanu kuti mukhale ndi minofu yamkati. Ngati mukupeza kuti mukupita patsogolo, tengani kanthawi kuti musinthe mawonekedwe anu.

Ngati mungazindikire kuti mukumangika m'mapewa ndi m'khosi, pumulani ndi kuwamasula. Kukhazikika bwino kumakuthandizani kuti mukhale othamanga komanso kukutetezani kuvulala.

Pewani manja anu mofatsa

Manja anu atapinda mozungulira pafupifupi madigiri 90, sungani manja anu kumbuyo ndi kumbuyo kuti mkono ndi mwendo wina ukuyenda patsogolo nthawi yomweyo. Ngati phazi lanu lamanja likupita patsogolo, dzanja lanu lamanzere liyenera kupita patsogolo, nanunso.

Kuphatikiza kuyendetsa mkono kudzakuthandizani kuyenda mwachangu. Simukusowa kusinthana kwamtchire kapena mapiko a nkhuku kuti mupindule. Kusuntha kowonjezera kumatha kukuchepetserani pang'onopang'ono ndikuwonjezera mwayi wodzivulaza.

Ganizirani pakuwongolera mayendedwe anu. Dzanja lanu siliyenera kukwera kuposa kolala lanu ndipo sayenera kudutsa pakati pa thupi lanu.

Chitende!

Ndi gawo lirilonse, gwerani pa chidendene chanu ndikuyendetsa phazi lanu kumapazi anu. Onetsetsani kusunthira m'chiuno mwanu m'malo mokhala mbali.

Pitani patsogolo

Gwiritsani ntchito kanthawi kochepa ndipo yesetsani kuyenda mwachangu. awonetsa kuti kutenga masitepe ambiri pamphindi kumatha kukhala ndi gawo labwino pamulingo wanu wa insulin, kuchuluka kwa thupi lanu, komanso kuzungulira kwa m'chiuno.

Ngati mukungoyamba kumene masewera olimbitsa thupi, lankhulani ndi dokotala wanu za mayendedwe athanzi kwa inu. Pang'ono ndi pang'ono gwirani ntchito mpaka kutalika ndi kuthamanga kwambiri.

Kutalikirana kwakutali

Mmodzi mwa anthu ogwira ntchito positi adapeza kuti omwe amayenda masitepe opitilira 15,000 tsiku lililonse alibe zisonyezo zamatenda amadzimadzi. Izi ndizophatikiza pazinthu zathanzi zomwe nthawi zambiri zimayambitsa matenda ashuga.

Nchifukwa chiyani mphamvu ikuyenda bwino kwambiri kwa inu?

Ndizodabwitsa kuti kuyenda mwamphamvu - mawonekedwe olimbitsa thupi osafunikira zida zokwera mtengo, osachita masewera apadera, osagwiritsa ntchito kapena ukadaulo, komanso osachita masewera olimbitsa thupi (komanso imodzi mwanjira zolimbitsa thupi zakale kwambiri komanso zosavuta padziko lapansi) - zitha kukhala zopindulitsa kwambiri.

Madokotala akhala akudziwa kwakanthawi kuti kuyenda mwachangu kumatha kukuthandizani, makamaka mafuta am'mimba.

Kafukufuku apeza kuti kuyenda mwamphamvu kumathandizanso kuti muchepetse kuthamanga kwa magazi, cholesterol, komanso matenda ashuga.

National Cancer Institute yoti kuchita masewera olimbitsa thupi pafupipafupi, pang'ono mpaka pang'ono ngati kuyenda mwamphamvu kumachepetsa chiopsezo cha khansa zingapo.

Kuyenda kwamphamvu kumathandizanso mafupa anu. Kafukufuku waposachedwa adapeza ola limodzi patsiku la masewera olimbitsa thupi ngati kuyenda mwamphamvu kumalepheretsa anthu omwe ali ndi zizindikilo zamavuto am'magawo awo.

Kupezanso kuti kuyenda maola anayi pa sabata kumachepetsa chiopsezo chothyoka m'chiuno ndi 41% mwa azimayi pakanthawi kochepa.

Ndipo si thupi lako lokha lomwe limapeza chilimbikitso poyenda mwamphamvu. Kafukufuku akuwonetsa kuti kuyenda mwachangu kumakhudza kwambiri luso lanu, kupanga zisankho, komanso kukumbukira, makamaka mukamakula.

Zaka makumi angapo zawonetsanso kuti kuyenda mwachangu kumathandizira nkhawa, kukhumudwa, komanso kudzidalira.

Malangizo oyenda mwamphamvu

Kuti mupindule kwambiri poyenda mwamphamvu, ganizirani izi:

• Pezani zida zoyenera. Nsapato zanu ziyenera kukhala ndi chithandizo chabwino chachitsulo ndi chokhazikika (mosiyana ndi nsapato zothamanga, zomwe zingakhale zolimba pang'ono chidendene).
• Onetsetsani kuti mukuwoneka. Yendani panjira kapena msewu kumene muli otetezeka ku magalimoto. Ngati mukuyenda madzulo kapena mumdima, gwiritsani tepi yowala kapena zovala, kapena mubweretse tochi.
• Pangani zosangalatsa. Yendani ndi mnzanu kapena mnzake. Yendani kwinakwake komwe mumapeza kokongola komanso kokonzanso. Yendani ku nyimbo zomwe mumakonda (onetsetsani kuti mukumvanso phokoso lamagalimoto). Chitani chilichonse chomwe chimakusangalatsani!
• Dziwani malowa. Kuti musagwe, onani misewu yosagwirizana, mizu ya mitengo, ndi zopinga zina.

Kutenga

Kuyenda mwamphamvu kumagogomezera kuthamanga ndi kuyendetsa mkono kuti muwonjezere kugunda kwa mtima wanu ndikulimbikitsa maubwino ena azaumoyo.

Ngati mukufuna kulimbitsa kuyenda kwanu kwa tsiku ndi tsiku, yonjezerani mayendedwe anu ndi mphindi zingapo pamphindi, pindani mikono yanu, ndikuyendetsa pang'onopang'ono mukamayenda.

Kuyenda mwamphamvu kwawonetsedwa kuti muchepetse chiopsezo chanu cha matenda ashuga, kuthamanga kwa magazi, ndi khansa zina. Ndi njira yabwino yokwanira, kukonza mtima wanu komanso thanzi lanu, komanso kukulitsa thanzi lanu lamaganizidwe.

Mukamayenda, onetsetsani kuti muli pamalo otetezeka, mutavala zida zoyenera, ndikuchitapo kanthu kuti mutsimikizire kuti kulimbitsa thupi ndi kosangalatsa komanso kopindulitsa.