Masiku ano, pali njira zambiri zolimbitsa thupi, ndipo anthu ambiri amafunitsitsa kuchita masewera olimbitsa thupi. Koma kulimbitsa thupi kwa anthu ambiri kuyenera kukhala kungopanga matupi awo abwino! M'malo mwake, mapindu ochita nawo masewera olimbitsa thupi mwachangu sizili izi zokha! Ndiye ubwino wolimbitsa thupi ndi wotani? Tiyeni tiphunzire za izo limodzi!
1. Kumasula kupsinjika kwa moyo ndi ntchito
Kukhala m'dera lamasiku ano lopanikizika kwambiri, pali zinthu zambiri zomwe muyenera kukumana nazo tsiku ndi tsiku zomwe anthu ena sangathe kuzipirira mosavuta, monga kupsinjika maganizo, kusokoneza mphamvu zoipa ndi zina zotero. Pali njira yabwino yochitira. Mukhoza thukuta. Anthu othamanga amakhala ndi zokumana nazo zotere ndi malingaliro. Akakumana ndi mavuto, moyo wawo umasintha.
Ndiye mfundo yeniyeni ndi yotani? Ndizosavuta kuti masewera olimbitsa thupi apangitse thupi lathu kupanga mtundu wazinthu zopindulitsa kwa thupi ndi malingaliro athu, ndiko kuti, "endorphin" yotchedwa "hormone yachimwemwe". Kupyolera mu masewera olimbitsa thupi, thupi limatulutsa zambiri za izi, zomwe zimakupangitsani kukhala omasuka komanso osangalala! Choncho ngati mukufuna kuthetsa mavuto, ndiye mwachangu masewera!

2. Kulimbitsa thupi kwachigololo, kumatha kukopa maso a anthu ozungulira
Mtsikana uti amene sakonda mwamuna wothina thupi, mikono yokhuthala ndi mimba yosalala? Amuna achigololo apangitsa akazi kulephera kudzisamalira okha. M'mafilimu ndi ma TV, chithunzi cha thupi lamaliseche lophimbidwa ndi maluwa a duwa chimasonyeza collarbone, yomwe nthawi zambiri imapangitsa atsikana onse omwe ali m'mafilimu akufuula.
Ngati tsiku lina mwadzidzidzi ayamba kuchita masewera olimbitsa thupi, ayenera kukonda wina pafupi naye. Akhoza kupeza mutu kapena kudzipangitsa kukhala wodzidalira kwambiri mwa kukhala olimba.

3. Wonjezerani mphamvu
Kuchita masewera olimbitsa thupi 2-3 pa sabata kungathe kuwonjezera mphamvu za thupi ndi 20% ndikuchepetsa kutopa ndi 65%. Chifukwa chake ndikuti kuchita masewera olimbitsa thupi kumatha kukulitsa kagayidwe kathu, kulimbitsa mphamvu zathu zathupi, ndikuwonjezera kutulutsa kwa dopamine muubongo, zomwe zingatipangitse kuti tisatope kwambiri!

4. Kulimbitsa thupi kungapangitse chidaliro chothana ndi zovuta
Kutaya chidwi cha moyo, kupsinjika maganizo kudzapangitsa amuna kukhala opanda mphamvu, osakhoza, osatha kuchita kalikonse. Choncho njira yosavuta ndiyo kukhala wokwanira.
Malingana ngati mumadzipangira zolinga zolimbitsa thupi pang'onopang'ono kumayambiriro kwa masewera olimbitsa thupi, ndiye kuti pang'onopang'ono mukwaniritse zolingazo, amuna adzatha kukhala osangalala nthawi zonse ndikudzipangira kudzidalira. Chachiwiri, kuchita masewera olimbitsa thupi kwa nthawi yayitali kumatha kuthandiza abambo kukhala ndi zizolowezi zabwino zamoyo, kupanga matupi awo athanzi, komanso kubweretsa kusintha kwamalingaliro kwa amuna.

5.Fitness imalimbikitsa kugona bwino
Kugona bwino usiku kudzakuthandizani kuti mukhale osangalala, kuti mukhale osangalala komanso muzisangalala. Kuchita masewera olimbitsa thupi ndiye chinsinsi cha kugona bwino. Kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeni kugona mofulumira ndikuzama kwambiri.

6. Kulimbitsa thupi kumatha kuwononga mitsempha yamagazi ndikupewa matenda amtima
Masewera okhazikika komanso asayansi amathanso kukhala ndi chikoka chabwino pa morphology, kapangidwe ndi magwiridwe antchito amtima. Mwachitsanzo, kupirira kuphunzitsidwa mwamphamvu koyenera, kumatha kupititsa patsogolo ndikuwonjezera mphamvu yamagazi ndi kagayidwe kake ka minofu ya mtima, kuchepetsa kuyika kwa khoma lamtsempha wamagazi, kumathandizira kupewa kuuma kwa mitsempha, komanso kupewa kupezeka kwa matenda a myocardial ischemic.

7. Limbikitsani kukumbukira
Tonsefe timafuna kukhala ndi chikumbukiro chabwino kuti tithane ndi mavuto antchito kapena mayeso. Malinga ndi kafukufuku waposachedwa wofalitsidwa m'magazini yofufuza zaubongo, masewera olimbitsa thupi a aerobic amatha kuwonjezera kuchuluka kwa mahomoni m'magazi ndi kukumbukira!

8. Sizosavuta kugwira ozizira
Pakalipano, njira yeniyeni ya anthu olimba mtima omwe sangagwire kuzizira sikudziwika bwino, koma imafalitsidwa mu British Journal of sports medicine Kafukufuku waposachedwapa amasonyeza kuti anthu omwe amachita masewera olimbitsa thupi nthawi zambiri kuposa kasanu pa sabata ndi 46% omwe amatha kudwala chimfine kusiyana ndi omwe amachita masewera olimbitsa thupi kamodzi kapena osachita. Kuonjezera apo, anthu omwe amachita masewera olimbitsa thupi nthawi zonse amakhala ndi 41% masiku ochepa a zizindikiro atagwira chimfine, ndi 32% - 40% kuchepa kwa zizindikiro zochepa. Ofufuza akuganiza kuti kulimbitsa thupi kungathandize kukonza chitetezo chamthupi m'thupi!

9. Perekani ku ntchito
Chaka chatha, kafukufuku wa ogwira ntchito m'maofesi a 19803 adawonetsa kuti ogwira ntchito omwe ali ndi zizolowezi zolimbitsa thupi adachita bwino 50% pakupanga, luso lachidule komanso zokolola kuposa anzawo opanda kulimba. Zotsatira zafukufuku zinasindikizidwa mu Journal of Public Health Management. Choncho, makampani ochulukirachulukira ku United States alumikiza malo ochitira masewera olimbitsa thupi kuti antchito agwiritse ntchito chaka chino!

10. Wonjezerani minofu kuti muchepetse thupi
Ndi kuwonjezeka kwa minofu yomwe imabweretsedwa ndi maphunziro a mphamvu ya minofu, kagayidwe kake kagayidwe ka thupi kadzawonjezeka pang'onopang'ono pansi pa chikhalidwe chokhazikika, kotero mumawotcha zopatsa mphamvu zambiri tsiku lililonse. Kafukufukuyu adapeza kuti paundi iliyonse ya minofu yowonjezeredwa m'thupi, 35-50 kcal yowonjezera patsiku idadyedwa.