Ubwino Wodabwitsa Wophunzitsidwa Mvula

Zamkati

• Mutha Kuyenda Motalikirapo Komanso Mofulumira
• Mumamva Ngati Mungathe Kugonjetsa Chilichonse
• Kuchepetsa Kupanikizika Kwambiri
• Thupi Lanu Limaphunzira Kuchita Bwino
• Onaninso za

Ngati munayamba mwamvapo mpumulo wokoma wa madontho a mvula pakati pa nthawi yotentha, yomata, mumakhala ndi lingaliro lamomwe kuwonjezera madzi kungasinthire kutuluka kwanu kwanthawi zonse ndikukweza malingaliro anu. Chimodzi mwakusankha poyenda pamtunda kapena njinga yamoto m'malo mwa Spin kalasi ndikutenga chilengedwe ndi kulimbitsa thupi kwanu - ndipo ndizamphamvu, zolimbitsa mtima, zotonthoza. (Pano pali Zifukwa 6 Zotsitsira Treadmill ndikuthamangirako panja.) Chifukwa chake simukufuna kudumpha mwayi uliwonse kuti mulowetse malo owonekera-kapena kuti muchepetse maphunziro anu akunja-ngakhale nyengo ili yoyipa. Zomwe muyenera kungochita ndikutsegulira kumverera kodabwitsa kwakukumana ndi chilengedwe mwa mawonekedwe ake otsitsimula kwambiri. Kristen Dieffenbach, Ph.D., mneneri wa Association for Applied Sport Psychology akufotokoza kuti: "Ukadziuza wekha kuti mvula siyinthu yayikulu, lingaliro lonse lochita zolimbitsa thupi limakhala losavuta komanso losangalatsa."Tili ndi maubwino ndi njira zomwe mungafunikire kuti muwonjezere kuthamanga kwamvula, kukwera mapiri, kapena kukwera njinga kuti musasowe kapena kufuna-kuphonya mwayi wosewera, mvula kapena mvula. . Koma musanayambe kuthamanga, onani zida zabwino kwambiri zopanda madzi zomwe zingakuthandizeni.

Mutha Kuyenda Motalikirapo Komanso Mofulumira

Mukamachita masewera olimbitsa thupi, minofu yanu mwachibadwa imatulutsa kutentha, komwe kungapangitse kutentha kwa thupi lanu kufika pa madigiri 100 mpaka 104, akufotokoza physiologist Rebecca L. Stearns, Ph.D., ku Korey Stringer Institute, University of Connecticut, yomwe imaphunzira kupititsa patsogolo masewera olimbitsa thupi. ntchito ndi chitetezo. Ngakhale madigiri a 2 okha kuposa abwinobwino ndipo magwiridwe anu amatha kuvutika chifukwa kuti muziziritsa thupi lanu ndi thukuta, kutuluka kwa magazi kumapatutsidwa kuchoka ku minofu yogwira ntchito kupita pakhungu lanu. Koma madzi amvula amatha kuchita ngati njira yozizirira ndikukulepheretsani kutenthedwa. Kuchepetsa kutentha kwanu kwakuthupi panthawi yochita masewera olimbitsa thupi kumakuthandizani kuti muzilimbikira komanso moyenera, ndipo zimachepetsa chiopsezo cha matenda otentha, akufotokoza a Stearns. Kafukufuku waposachedwa mu Journal of Sports Sciences adapeza kuti nkhope za othamanga zikafapidwa mophatikizana ndi madzi ozizira panthawi ya 5K kutentha, adameta masekondi osachepera 36 nthawi yawo yanthawi zonse ndipo anali ndi 9% yayikulu yolimbitsa m'miyendo yawo yamiyendo.

Mumamva Ngati Mungathe Kugonjetsa Chilichonse

"Wophunzitsa wanga amatcha okwera mvula 'maphunziro ovuta,' 'atero a Kate Courtney, katswiri wapa njinga zamapiri ku Red Bull. "M'masiku ovuta kwambiri, mutha kukhala otsimikiza kuti anthu ambiri satsatira izi, komanso kuti ndili wolimba mtima zimandilimbikitsa kuti ndipitilize, ndipo zimandipatsa chidwi ndikamaliza ."

Ganizirani za nyengo yovuta ngati chopinga, akutero Dieffenbach. Mukamaliza masewera olimbitsa thupi, mudzakhala onyada komanso okhutira podziwa kuti mwathetsa vuto lina. Kuphatikiza apo, kungakhale kosavuta kosavuta komwe kumapangitsa kuti muzimva kukhala watsopano. "Ndimadziuza ndekha kuti kudzakhala kosangalatsa, njira yatsopano yodziwira njira zanga zanthawi zonse," akutero Gina Lucrezi, yemwe ndi kazembe wa zovala ku Buff. "Ndikatuluka kunja, ndimakondadi kuthamanga m'matope."

Kuchepetsa Kupanikizika Kwambiri

Zolimbitsa thupi zakunja zimachotsa mutu kwambiri, ndipo mvula imatha kukhala yabwino kwambiri pakukupangitsani kumva Zen. "Kusawopseza kumamveka ngati kugwa kwamvula pang'ono kumatha kupumula komanso kutonthoza," akutero a Joshua M. Smyth, Ph.D., director director of the Social Science Research Institute ku Penn State University. "Pali malo abwino okhala panokha omwe ndimapeza - nthawi zambiri kulibe anthu ambiri kumvula kotero kumakhala kwamtendere - ngati muli ndi misewu, njira, kapena dziko," akutero Katie Zaferes, katswiri wa Olympian komanso katswiri wochita masewera atatu. ndi Roka. "Zimakupangitsani kuyamikira kukongola kwa chilengedwe chomwe chakuzungulirani." Ndipo izi zitha kukhala zomwe mukufunikira kuti muchotse malingaliro anu pazomwe mukugwira ntchito molimbika.

Thupi Lanu Limaphunzira Kuchita Bwino

Kusintha malo anu olimbitsira thupi (nenani kuchokera poyenda panjira yolimba, yowuma mpaka kunyowa, poterera) kudzakupangitsani kukhala otsimikiza komanso othamanga pamapazi anu. Izi ndichifukwa choti nthawi iliyonse mukamachita zinthu zofunika kwambiri, zimatha kukulimbikitsani kuti mutuluke m'malo anu abwino, atero a Dieffenbach. "Nthawi iliyonse mukatero, simungokulitsa chidaliro chanu koma mutha kukhala bwino pamakanika." Taganizirani za mwana akuphunzira kuyenda, akufotokoza motero. Amatha kuphunzira pansi pamtengo wolimba, ndipo akakumana ndi kapeti, zimatha kuyeserera - koma posakhalitsa zimakhala zachiwiri. Langizo lake: Yambani pang'onopang'ono kusiyana ndi nthawi zonse kuti mutha kuyang'anira zophimba ndi miyala, zomwe zimatha kugwa mvula. Pamene muzolowera kukwera kapena kuthamanga m'misewu ndi misewu yoterera, minofu yanu imayamba kuyembekezera zovuta zatsopano, akutero Dieffenbach.

Tsopano pazazithunzi: Mavuto a 15 Akuthamanga Mvula

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