Kodi Ndizabwinobwino Kutenga Bapu Mukamaliza Kulimbitsa Thupi?

Zamkati

• Kodi izi ndi zachilendo?
• Chifukwa chiyani zimachitika?
• Ubwino ndi kuipa
• Ubwino wogona pang'ono mutachita masewera olimbitsa thupi
• Kuipa kwa kugona pang'ono mutachita masewera olimbitsa thupi
• Kodi muyenera kugona nthawi yayitali bwanji?
• Malangizo ena
• Nthawi yolankhulirana ndi pro
• Mfundo yofunika

Zochita zathupi zimadziwika chifukwa cholimbikitsa mphamvu. Ndi chifukwa chakuti kuchita masewera olimbitsa thupi kumawonjezera kugunda kwa mtima komanso kuthamanga kwa magazi, kukupangitsani kukhala ogalamuka. Ndi imodzi mwamaubwino ambiri ogwira ntchito.

Komabe, ndizotheka kutopa pambuyo pochita masewera olimbitsa thupi. Izi ndizofala makamaka mutagwira ntchito mwamphamvu kwambiri. Kuchita masewera olimbitsa thupi, pambuyo pa zonse, kumafuna mphamvu zambiri ndi mphamvu.

Ngati mumamva kutopa pambuyo pa masewera olimbitsa thupi, mungafune kugona pang'ono. Munkhaniyi, tikambirana zaubwino komanso zoyipa zomwe zimachitika pambuyo pochita masewera olimbitsa thupi, limodzi ndi malangizo othandizira kuchita bwino.

Kodi izi ndi zachilendo?

Mwambiri, kumva tulo mutatha masewera olimbitsa thupi sizomwe zimayambitsa nkhawa. Ndi zachilendo kumva kuti watopa ukamachita khama.

Izi ndizotheka atachita zolimbitsa thupi kwambiri. Mwachitsanzo, mutha kuyembekezera kuti mphamvu zanu zizitha pambuyo pothamanga kapena kupitilira nthawi yayitali.

Kumbali inayi, kulimbitsa thupi mopepuka ngati kuyenda kopuma mwina sikungakutopetseni.

Aliyense ndi wosiyana, komabe. Mphamvu yanu mukatha kuchita masewera olimbitsa thupi imadalira pazinthu zambiri, kuphatikizapo:

• msinkhu wanu wolimba
• zakudya zanu
• mlingo wanu wa hydration
• mtundu wa masewera olimbitsa thupi
• Kutalika, kulimba, komanso kuchuluka kwa masewera olimbitsa thupi
• zovuta zamankhwala
• unagona mokwanira bwanji usiku wapitawu

Nthawi zina, kumva tulo mutatha kuchita masewera olimbitsa thupi kungakhale chizindikiro kuti mwadzikakamiza kwambiri.

Chifukwa chiyani zimachitika?

Kugona pambuyo pa kulimbitsa thupi kumayambitsidwa ndi kuyankha kwachilengedwe kwa thupi pakuchita masewera olimbitsa thupi.

Mukamachita masewera olimbitsa thupi, minofu yanu imagwirana mobwerezabwereza. Amagwiritsa ntchito adenosine triphosphate (ATP) kuti apange izi. ATP ndi molekyu yomwe imapereka mphamvu ku maselo anu.

Magulu anu a ATP amachepetsa mukamapitiliza kugwira ntchito. Izi zimachepetsa mphamvu ya minofu yanu kugwira ntchito, zomwe zimapangitsa kutopa kwa minofu. Amadziwika kuti kutopa kwapadera.

Mitsempha yanu yapakatikati (CNS) imathandizanso. Mukamachita masewera olimbitsa thupi, CNS yanu imayatsa moto mobwerezabwereza kuti mutsegule minofu yanu. Kuwomberako, komabe, sikungakhale kokwanira mukamagwira ntchito.

Kuphatikiza apo, kuchita masewera olimbitsa thupi kumawonjezera ma neurotransmitters angapo, kuphatikiza dopamine ndi serotonin.Kusintha kumeneku kumachepetsa mphamvu ya CNS yanu kuti ikwaniritse minofu yanu, zomwe zimabweretsa kutopa kwapakati. Zotsatira zake, mutha kumva kuti mwatopa ndipo mukufuna kugona pang'ono.

Ubwino ndi kuipa

Ngati mukuganiza zopuma pang'ono mukamaliza kulimbitsa thupi, ganizirani zabwino komanso zoyipa zomwe zingachitike.

Ubwino wogona pang'ono mutachita masewera olimbitsa thupi

Ubwino wolowa pambuyo pa masewera olimbitsa thupi ndi awa:

• Kuchulukanso kwa minofu. Kupumula mutachita masewera olimbitsa thupi kumatha kuthandizira kupezanso minofu. Mukamagona, khungu lanu limatulutsa mahomoni okula. Minofu yanu imafunikira hormone iyi kuti ikonze ndikumanga minofu. Izi ndizofunikira pakukula kwa minofu, masewera othamanga, komanso kukolola zabwino zolimbitsa thupi.
• Kulimbitsa ngongole yogona. Kusagona kumalepheretsa kuchira kwa minofu. Amachepetsanso magwiridwe antchito komanso amachepetsa chitetezo chamthupi, zomwe zimapangitsa kuti masewera asamagwire bwino. Mukamagona pang'ono, mutha kuchepetsa zovuta zakusowa tulo popumula kwambiri.
• Kuchepetsa kutopa kwakuthupi. Kumva kugona mutachita masewera olimbitsa thupi ndi chizindikiro cha kutopa kwa minofu. Komabe, monga kugona kumatilimbikitsa kuti minofu izichira, kumachepetsa kutopa. Izi zitha kupangitsa kuti kukhale kosavuta kusamalira maudindo ena patsiku lonse.
• Kuchulukitsa kwamalingaliro. Mofananamo, kugona pang'ono mutachita masewera olimbitsa thupi kumatha kukupatsani mphamvu zamaganizidwe. Ngati mwadzuka m'mawa kuti mukachite masewera olimbitsa thupi, kugona pang'ono kumatha kukuthandizani kuti muchepetse kutopa.

Kuipa kwa kugona pang'ono mutachita masewera olimbitsa thupi

Palinso zovuta zina kuti mugone mukamaliza kulimbitsa thupi. Mulinso.

• Khalidwe logona pang'ono. Kuchita masewera olimbitsa thupi kumawonjezera endorphins anu ndi kutentha thupi. Kusintha kumeneku chifukwa cha zolimbitsa thupi kumatha kupangitsa ubongo wanu ndi thupi lanu kukhala maso. Ndi chifukwa chake anthu ena amapewa kugwira ntchito asanagone. Chifukwa chake, ngakhale mutafuna kugona pang'ono, zingakhale zovuta kuti mupumule bwino. Zitha kutenga nthawi kuti mudziwe ngati mapumulidwe pambuyo pa kulimbitsa thupi ndi oyenera kwa inu.
• Kuchulukitsa grogginess. Mukangogona pang'ono, mumatha kugona pang'ono. Udzamva ulesi komanso wosokonezeka ukadzuka. Kumverera uku, komwe kumatchedwa kugona inertia, kumatha kukhala mphindi 30.
• Kusokoneza nthawi yogona. Ngakhale kugona kungachepetse ngongole yogona, kumatha kusokoneza tulo usiku. Mutha kukhala ndi vuto logona tulo usiku. Komanso, ngati muli ndi vuto la kugona, kugona mokwanira kumatha kukulitsa zizindikilo zanu. Lankhulani ndi dokotala wanu ngati mukumangokhalira kugona pang'ono.

Kodi muyenera kugona nthawi yayitali bwanji?

Chepetsani kugona kwanu mphindi 20. Pewani kugona kwa mphindi 30 mpaka 60. Kupanda kutero, mutha kulowa tulo tofa nato ndikudzuka ndi inertia yogona.

Ikani alamu kwa mphindi 25 mpaka 30. Izi zikuthandizani kuti mukhale ndi nthawi yopuma mphindi 20.

Ngati mukumva kutopa pambuyo pa masewera olimbitsa thupi madzulo, kungakhale koyenera kugona msanga m'malo mwake. Onetsetsani kuti mwasungunuka ndi kudya chakudya choyamba.

Malangizo ena

Kuti mupindule kwambiri ndi ntchito yanu yopuma, muzikumbukira malangizo awa:

• Sankhani nthawi yoyenera. Ndibwino kupewa kupewa kugona masana. Yesetsani kugona pakati pa 1:00 pm ndi 3:00 masana, pamene mphamvu yanu mwachilengedwe imayamba kutsika. Ngati mumagona mochedwa masana, mwina simungathe kugona usiku.
• Tambasula. Ngati simunatero, tambasulani minofu yanu musanagone. Izi zidzakuthandizani kuchepetsa kutopa kwa minofu ndi kuuma mukadzuka.
• Yambitsaninso madzi poyamba. Momwemonso, ndikofunikira kumwa madzi mutatha kulimbitsa thupi. Onetsetsani kuti mwapatsanso madzi musanapume pang'ono. Mukadzuka, pitirizani kumwa madzi kuti muziziritsa thupi lanu.
• Sungani chipinda chogona. Nthawi zambiri, zimakhala bwino kugona m'chipinda chozizira. Ikani kutentha kwa chipinda chanu pakati pa 60 mpaka 67 ° F.
• Kuchepetsa phokoso. Dziko lonse likadzuka, zingakhale zovuta kugona mwamtendere. Chowonera, chowongolera mpweya, kapena makina oyera amvekedwe amatha kuthandiza kubisa phokoso lakunja. Muthanso kugwiritsa ntchito mapulagi amakutu.
• Mdima chipinda. Yesani kuvala chigoba chogona kapena kutseka khungu. Izi zimachepetsa kuwonetseredwa kwanu ndi kuwala, ndikupangitsa kuti kupumula kwabwinoko kukhale kosavuta. Ngati mukukonzekera kuti muzisangalala tsiku lililonse, lingalirani ndalama zanu mumakatani akuda.
• Sankhani kugona usiku. Kupumula sikumalowe m'malo mwa kugona usiku. Pangani kukhala kofunikira kugona mokwanira usiku womwewo, ngakhale mutagona masana.

Nthawi yolankhulirana ndi pro

Onetsetsani momwe mumamvera mukatha kuchita masewera olimbitsa thupi. Lankhulani ndi dokotala ngati:

• ndimagona tulo nthawi zonse tikamalimbitsa thupi
• mobwerezabwereza kugona osazindikira
• zimakhala zovuta kudzuka kuchokera posachedwa
• mukulephera kugona ngakhale mwatopa

Zizindikiro izi zitha kuwonetsa matenda omwe sagwirizana ndi zochitika zolimbitsa thupi.

Ganiziraninso kuyankhula ndi wophunzitsa thupi, nanunso. Amatha kuwunika momwe mumakhalira panopo ndikuwona ngati kuli koyenera kuti mukhale olimba.

Mfundo yofunika

Sizachilendo kutopa pambuyo pa kulimbitsa thupi kwanthawi yayitali kapena kovuta. Mwambiri, izi zimachitika chifukwa minofu yanu imatha mphamvu. Mitsempha yanu yapakatikati imalephera kuthekera kuyendetsa minofu yanu. Izi zimayambitsa kutopa kwa minofu, kukupangitsani kumva kutopa.

Kulimbitsa thupi kumatha kuthandizira kuyambiranso kwa minofu ndikupatseni mphamvu. Chepetsani kugona kwanu kwa mphindi 20 kuti musamve kuwawa. Ndibwino kuti mupewe kugona pafupi kwambiri ndi nthawi yogona, zomwe zingasokoneze kugona kwanu usiku.

Ponseponse, kuchita masewera olimbitsa thupi kuyenera kukulitsa mphamvu zanu. Lankhulani ndi dokotala wanu ngati mumakhala wotopa nthawi zonse mukatha kugwira ntchito.