Kodi zili bwino Kuchita Thupi Tsiku Lililonse?

Zamkati

• Kodi zabwino ndi zingati?
• Mitundu yochita masewera olimbitsa thupi
• Mfupi vs. yayitali
• Zochita zomwe mungaphatikizepo m'zochita zanu
• Ubwino
• Zolimbikitsa chilimbikitso
• Kupumula
• Nthawi yocheza
• Chidziwitso
• Chikhalidwe kasamalidwe
• Kukhala wolimbikitsidwa
• Chenjezo
• Nthawi yolankhulirana ndi pro
• Mfundo yofunika

Kuchita masewera olimbitsa thupi ndikofunika kwambiri pamoyo wanu ndipo kuyenera kuphatikizidwa muzomwe mumachita sabata iliyonse. Ndikofunikira kuti mukhalebe athanzi, kuwongolera thanzi lanu lonse, ndikuchepetsa mwayi wazovuta zathanzi, makamaka mukamakalamba.

Komabe, kawirikawiri, sikofunikira kuti muzichita masewera olimbitsa thupi tsiku lililonse, makamaka ngati mukuchita masewera olimbitsa thupi kwambiri kapena mukudzikakamiza kuti mukhale ndi malire.

Ngati mukufuna kuchita masewera olimbitsa thupi tsiku lililonse, mudzakhala bwino. Nthawi zonse, muyenera kumvera thupi lanu ndikupewa kupitirira zomwe thupi lanu lingakwanitse.

Werengani kuti muwone kuchuluka kwa zomwe muyenera kuchita zolimbitsa thupi, maubwino ake, ndi upangiri wogwira ntchito ndi wophunzitsa.

Kodi zabwino ndi zingati?

Tsiku lopuma sabata limalangizidwa mukamakonzekera pulogalamu yolimbitsa thupi, koma nthawi zina mumatha kukhala ndi chidwi chochita masewera olimbitsa thupi tsiku lililonse.

Malingana ngati simukudzikakamiza kwambiri kapena kutengeka nazo, kugwira ntchito tsiku lililonse kuli bwino.

Onetsetsani kuti ndichinthu chomwe mumakonda osadzipanikiza kwambiri, makamaka panthawi yakudwala kapena kuvulala.

Onani zomwe mukufuna kuti muzichita tsiku lililonse. Mukawona kuti kuchotsa tsiku limodzi kumakupangitsani kusiya njira ndipo kumakupangitsani kukhala kovuta kuti mukhale ndi chidwi chobwerera, ndiye kuti muchite masewera olimbitsa thupi kapena ochepa pa tsiku lomwe lingakhale lopuma.

Lamulo lodziwika bwino la chala chachikulu ndichakuti muzichita masewera olimbitsa thupi mphindi 30 tsiku lililonse, kuchita masewera olimbitsa thupi osachepera mphindi 150 sabata iliyonse. Kapena mutha kuwombera mphindi 75 zokha zolimbitsa thupi sabata iliyonse.

Mitundu yochita masewera olimbitsa thupi

Ngati mukufuna kuwonjezera izi kuti mukwaniritse zolinga zanu zolimbitsa thupi, thanzi, kapena kuchepa thupi, yesetsani kuchita masewera olimbitsa thupi kwa mphindi 45 patsiku. Phatikizani mtundu wina wazomwe zimachitika mwamphamvu, monga:

• kuthamanga
• Zochita za plyometric
• kukwera mapiri

Ngati mukuchita masewera olimbitsa thupi, mutha kutenga tchuthi pakati pa magawo kapena kuwongolera mbali zosiyanasiyana za thupi lanu masiku ena osinthana. Kapenanso sinthani zomwe mumachita kuti muzichita masewera olimbitsa thupi tsiku lililonse.

Mfupi vs. yayitali

Ndi bwino kuchita masewera olimbitsa thupi tsiku lililonse kusiyana ndi kulimbitsa thupi kamodzi kapena kawiri sabata iliyonse.

Mofananamo, ndibwino kwambiri kukhala ndi zochitika zochepa tsiku lonse pamene mulibe nthawi yochita masewera olimbitsa thupi m'malo moziphonya.

Zochita zomwe mungaphatikizepo m'zochita zanu

Kuti mulandire zabwino zonse, kuphatikiza mwayi wocheperako wovulala, khalani ndi mitundu yonse inayi yochita masewera olimbitsa thupi:

• Zochita zopirira kwezani kupuma kwanu ndi kugunda kwa mtima kuti mukhale ndi thanzi labwino. Zitsanzo zake ndi monga kuthamanga, kusambira, ndi kuvina.
• Mphamvu zolimbitsa thupi onjezerani minofu, kulimbitsa mafupa, ndikuthandizani kuchepetsa kulemera kwanu. Zitsanzo zimaphatikizapo kunyamula zolemera, kuphunzitsa thupi, komanso masewera olimbitsa thupi.
• Kuchita masewera olimbitsa thupi Thandizani kukonza bata ndikupewa kugwa posinthasintha kuyenda tsiku lililonse. Zitsanzo zimaphatikizapo zolimbitsa thupi, tai chi, ndi maimidwe a yoga.
• Zochita zosinthasintha pangitsani kusapeza bwino kwakuthupi ndikusintha kuyenda, kuyenda, ndi kukhazikika. Zitsanzo zimaphatikizapo kutambasula, yoga, ndi Pilates.

Ubwino

Ubwino wochita masewera olimbitsa thupi nthawi zonse umafalikira mbali iliyonse ya moyo wanu komanso moyo wanu wonse. Nazi zabwino zingapo zolimbitsa thupi kuti muzindikire:

Zolimbikitsa chilimbikitso

Mutha kuwonjezera malingaliro anu, chidwi chanu, ndi mphamvu zanu. Mukuyenera kuti muzichita zambiri m'mbali zonse za moyo wanu, zomwe zimakupangitsani kukhala osangalala komanso kuchita bwino.

Kupumula

Kuchepetsa nkhawa zakanthawi kokwanira kumatha kubweretsa kupumula, kugona mokwanira, komanso kudzidalira.

Nthawi yocheza

Gawo logwirira ntchito yolimbitsa thupi limatanthauza kuti mutha kusonkhana ndi anzanu kapena anzanu atsopano m'njira yabwinobwino, yotsika mtengo. Ganizirani zolimbitsa thupi limodzi m'chilengedwe, chomwe chili ndi phindu lake.

Chidziwitso

Kuchita zolimbitsa thupi kumathandizira kugwira ntchito mozindikira komanso kumakuthandizani kuchotsa malingaliro anu. Mutha kuyigwiritsa ntchito kukulitsa kulingalira ndikulola malingaliro atsopano ndi malingaliro anu.

Chikhalidwe kasamalidwe

Kuchita masewera olimbitsa thupi pafupipafupi kumathandiza kupewa kapena kusamalira zovuta zosiyanasiyana, monga:

• matenda amtima
• mtundu wa 2 shuga
• kuthamanga kwa magazi
• matenda amadzimadzi
• mitundu ina ya khansa
• nyamakazi
• kugwa
• kukhumudwa
• nkhawa

Ngati mukufuna kuchepetsa thupi, kuchita masewera olimbitsa thupi nthawi zonse kumalimbikitsanso kuchepa ndipo kumathandiza kupewa kupezanso kulemera komwe mwataya.

Kukhala wolimbikitsidwa

Kukhazikitsa zolinga ndikumamatira ku pulani yoti mukwaniritse kumakuthandizani kukulitsa kuyendetsa, kudzipereka, komanso kutsimikiza mtima komwe kumachitika m'mbali zina za moyo wanu.

Kugwira ntchito tsiku lililonse ndibwino ngati mukuyesetsa kukwaniritsa zolinga zolemera kapena kumaliza zovuta zomwe zimakhudza tsiku lililonse.

Lengezani luso lanu ndi njira zomwe mungadzukire ndikuyenda. Samalani kapena lembani nthawi yochuluka yomwe mumakhala tsiku lililonse kapena sabata iliyonse. Chitani zomwe zimatengera kuti muchepetse nthawi ino. Taganizirani izi:

• Gwiritsani ntchito pa desiki yoyimirira.
• Tsikani sitimayo maimidwe angapo koyambirira ndikuyenda njira yonseyo.
• Sinthanitsani ntchito zongokhala, kungochita zina ndi ntchito kapena zochita.

Mukakhala kwa nthawi yayitali, imirirani kwa mphindi zosachepera 5 ola lililonse. Yendani mwachangu, kuthamanga m'malo mwake, kapena kuchita zolimbitsa thupi, monga kulumpha jacks, mapapu, kapena kuzungulira mikono.

Chenjezo

Ngati mumachita masewera olimbitsa thupi tsiku lililonse kapena mumachita masewera olimbitsa thupi pafupipafupi, pali zifukwa zingapo zachitetezo zomwe muyenera kutsatira.

Kugwira ntchito tsiku ndi tsiku kumatha kubweretsa kuvulala, kutopa, komanso kutopa. Zinthu zonsezi zingakupangitseni kusiya ntchito yanu yolimbitsa thupi.

Yambani pang'onopang'ono, pang'onopang'ono onjezerani nthawi komanso kulimba kwa chizolowezi chilichonse chatsopano. Samalani ndi thupi lanu. Chepetsani kuthamanga kwanu mukamakumana ndi izi:

• zopweteka ndi zowawa
• kupweteka kwambiri kwa minofu
• kumva kudwala
• kuphwanya
• nseru
• chizungulire

Nthawi yolankhulirana ndi pro

Lankhulani ndi katswiri wazolimbitsa thupi ngati mukufuna kulimbikitsidwa kapena kuthandizidwa kuti mukwaniritse zolinga zanu zolimbitsa thupi. Amatha kuwunikira pazomwe mumachita bwino ndikupatsanso malangizo owongolera.

Dongosolo lomwe limapangidwira inu makamaka ndilofunika chifukwa mungapindule kwambiri ndi ntchito yanu ngati mukuchita zinthu mosamala komanso moyenera. Katswiri wolimbitsa thupi amatha kuwona mawonekedwe anu kuti athane ndi mayendedwe aliwonse kapena zovuta zaukadaulo.

Yesani madzi kuti mupeze katswiri wazolimbitsa thupi waluso, waluso, komanso wamakono ndi kafukufuku waposachedwa komanso zochitika. Chitani gawo loyeserera kuti muwonetsetse kuti azikuthandizani kukwaniritsa zolinga zanu m'njira yokometsera.

Mfundo yofunika

Lankhulani ndi akatswiri azachipatala kapena azachipatala ngati mwayamba kuchita masewera olimbitsa thupi, kumwa mankhwala, kapena kukhala ndi mavuto azaumoyo, kuphatikizapo kuvulala.

Ganizirani za msasa womwe mumalowa. Ngati mukukhala kuti mukufunitsitsa kugwira ntchito tsiku lililonse mwamphamvu, dzipatseni chilolezo kuti mupumule tsiku ndi tsiku.

Ngati mungalephere kuyenda mosavuta ndipo tsiku limodzi nthawi zambiri limagawika m'magulu angapo, pangani mfundo kuti mupitirizebe kuchita masewera olimbitsa thupi, ngakhale patsiku lanu lopuma.

Mulimonsemo, onetsetsani kuti mumagwira ntchito kangati, ndipo khalani okondwa ndi kupita patsogolo kwanu.