Zomwe ndakumana nazo pamasewera ndi kupsinjika maganizo ndi liti pamene simukuyenera kuchita masewera olimbitsa thupi?

Zomwe ndakumana nazo pakuchita masewera olimbitsa thupi komanso kupsinjika maganizo

• Zomwe ndakumana nazo pamasewera ndi kupsinjika maganizo zakhala zofunika kwambiri pamoyo wanga.
• Nditatopa, nditatopa komanso ndikusowa mphamvu, ndinaganiza zoyesa kuchita masewera olimbitsa thupi ngati njira yotsitsimula thupi langa.

Masewera akhala akuwongolera malingaliro anga komanso malingaliro anga kwambiri.
Ndinkakhala wosangalala komanso wokhutira pambuyo pa gawo lililonse lolimbitsa thupi.
Ndinazindikira kuti kuchita masewera olimbitsa thupi kumathandiza kwambiri kuti munthu azisangalala komanso kuti akhale ndi thanzi labwino.

Ndinaonanso kuti kuchita masewera olimbitsa thupi kumawonjezera mphamvu zamaganizo.
Ndinali wokhoza kuthana ndi zopsinja za moyo ndi zovuta za tsiku ndi tsiku.
Ndinali ndi chiyembekezo komanso chidaliro mwa ine ndekha ndikutha kukwaniritsa zolinga zanga m'njira yabwino.

Kuchita masewera olimbitsa thupi kumandithandizanso kugona.
Ndinali kuona kuti ndimadzuka bwino m’mawa nditapumula komanso nditatsitsimuka.
Kugona tulo tofa nato kunandibweza nyonga ndi kutsitsimula mzimu wanga.

• Komanso, kusewera masewera kunali mwayi wocheza komanso kucheza ndi ena.

Kodi ndingachotse bwanji kupsinjika maganizo?

• Kuvutika maganizo ndi vuto lomwe munthu angakumane nalo, koma pali njira zomwe angatenge kuti athetse vutoli.
• Chimodzi mwazinthu zofunika kwambiri ndikugawaniza tsiku lanu ndikukhazikitsa zolinga zomveka bwino.Kukhazikitsa zolinga zatsiku ndi tsiku ndikuzikwaniritsa kumathandizira kukweza malingaliro anu ndikuwonjezera kumverera kwanu bwino.

Amalangizanso wodwalayo kuti aziganiza bwino, poyang'ana zonse zomwe zimabweretsa chisangalalo mwa iye yekha, ndikulimbana ndi maganizo oipa omwe amachititsa kuvutika maganizo ndi kupsinjika maganizo, ndi kuwagonjetsa ndi zinthu zabwino.

• Kutenga nawo mbali pagulu ndi gawo lofunikira kwambiri pakuchotsa kukhumudwa.

Ndikwabwinonso kuyeseza kuganiza bwino ndikuyang'ana mbali zowoneka bwino za moyo, kupewa nkhawa yayikulu komanso kuganiza zofuna kudzipha, mapulani kapena machitidwe.

Palinso malangizo ena omwe angathandize kusintha maganizo ndi kuchoka ku kuvutika maganizo, monga kuchita zinthu zomwe wodwalayo amasangalala nazo, komanso amatha kuchita masewera olimbitsa thupi osiyanasiyana omwe amachititsa kuti maganizo asamayende bwino komanso kuti athetse kuvutika maganizo.
Mwachitsanzo, kusangalala ndi masewera a pakompyuta kungapereke zododometsa ndikuthandizira kuti mukhale osangalala komanso otanganidwa.

Kodi masewera amachotsa nkhawa?

Inde, kuchita masewera olimbitsa thupi kumathandiza kuchepetsa nkhawa komanso kusintha maganizo.
Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kwa mphindi 30 kapena kuposerapo patsiku, masiku atatu kapena asanu pa sabata kungachepetse kwambiri zizindikiro za kuvutika maganizo ndi nkhawa.

Komabe, kuchita masewera olimbitsa thupi kokha sikokwanira pazochitika za nkhawa pang'ono, kotero zikhoza kuphatikizidwa ndi mankhwala omwe alipo masiku ano chifukwa cha nkhawa kwambiri.
Zochita zolimbitsa thupi za aerobic monga kuthamanga, kusambira, kupalasa njinga, kuyenda, kulima dimba, kudumpha ndi kuvina zasonyezedwa kuti zimachepetsa malingaliro okhudzana ndi nkhawa, kupsinjika maganizo ndi kuvutika maganizo.

• Kuphatikiza apo, masewera amagulu monga mpira, tennis ndi basketball amachepetsa nkhawa komanso nkhawa.

• Choncho, ubwino wa masewera olimbitsa thupi ungagwiritsidwe ntchito kuchotsa nkhawa ndi mantha.

Kodi kuyenda kumachepetsa kuvutika maganizo?

• Kafukufuku wambiri komanso kafukufuku waposachedwapa watiphunzitsa kuti kuyenda kungachepetse kwambiri kuvutika maganizo.

Malinga ndi kafukufuku watsopano wa ku Britain wokhudza anthu 190, kuyenda mofulumira kwa mphindi 75 mlungu uliwonse kungachepetse chiopsezo cha kuvutika maganizo ndi 25%.
Kufufuza kwa deta kunawonetsa kuti kuchita masewera olimbitsa thupi pang'ono monga kuyenda mofulumira kungachepetse kwambiri chiopsezo cha kuvutika maganizo.

Kafukufuku wina adapeza kuti gawo limodzi mwa magawo atatu a anthu omwe ali pachiwopsezo cha kupsinjika maganizo ndi nkhawa akhoza kuchiletsa ndi masewera olimbitsa thupi okwanira.
Kafukufuku wina wasonyezanso kuti kuyenda nthawi zonse kungathandize kwambiri kusintha maganizo ndi kuchepetsa zizindikiro zochepa za kuvutika maganizo, poyerekeza ndi chisamaliro chanthawi zonse, chomwe chingaphatikizepo kumwa mankhwala.

Kodi ndingathetse bwanji kupsinjika maganizo?

1. Kudya mlingo wokwanira wa folic acid: Zimadziwika kuti kudya mokwanira kwa folic acid kungathandize kupewa kukhumudwa komanso kuthana ndi nkhawa zamaganizidwe.
   Kupatsidwa folic acid angapezeke kuchokera ku zakudya zolemera mmenemo, monga sipinachi, broccoli, nandolo, ndi chiwindi, kapena akhoza kumwedwa kudzera mu makapisozi amankhwala.
2. Zochita Zolimbitsa Thupi: Kafukufuku akusonyeza kuti kuchita masewera olimbitsa thupi kungathandize kusintha maganizo komanso kuchepetsa nkhawa.
   Zochita zamasewera monga kuthamanga, kusambira, kupalasa njinga, kuyenda, kulima dimba, kudumpha ndi kuvina zitha kusankhidwa kuti zipindule m'maganizo ndi m'thupi.
3. Kulankhulana ndi ena: Kulankhulana ndi ena ndi njira imodzi yabwino yochotsera kupsinjika ndi kupsinjika maganizo.
   Mutha kulankhula ndi anthu ena ndikuchita nawo zochitika pamasom'pamaso kapena pafoni.
   Izi zimathandiza kuthetsa kupsinjika maganizo komanso kumverera kwa chithandizo chamagulu.
4. Muzigona nthawi yokwanira: Kugona mokwanira kumathandiza kwambiri kuti musakhale ndi nkhawa komanso kuti mukhale ndi maganizo abwino.
   Yesetsani kugona kwa maola asanu ndi awiri kapena asanu ndi atatu pa usiku.
5. Kupumula: Muyenera kukhala ndi nthawi yokonzekera tsiku lililonse kuchita zinthu zosangalatsa monga kuwerenga, kumvetsera nyimbo, kuchita kusinkhasinkha ndi yoga.
   Zochitazi zimathandizira kukhazika mtima pansi malingaliro ndi thupi komanso kuchepetsa kupsinjika.
6. Chotsani kutengeka: Kugwiritsa ntchito mafoni a m'manja ndikusakatula malo ochezera a pa Intaneti kungayambitse nkhawa komanso nkhawa.
   Muyenera kuyesa kuchepetsa nthawi yomwe mumagwiritsa ntchito pazenera ndikukhala kutali ndi zochitika zomwe zingayambitse malingaliro ndi kuganiza mopambanitsa.

Ndi liti pamene simukuyenera kuchita masewera olimbitsa thupi?

• Pamene thupi liri lodwala kapena lopanda thanzi, zingakhale zofunikira kusachita masewera olimbitsa thupi.
• Ngati muli ndi malungo aakulu kapena matenda opatsirana monga chimfine kapena chimfine, ndi bwino kuti musapitirize kuchita masewera olimbitsa thupi mpaka mutachira.

• Kuonjezera apo, ngati mukumva kutopa kwambiri kapena kupweteka kwa minofu ndi mafupa, mungafunike kupuma pang'ono ndikusiya kuchita masewera olimbitsa thupi kwa kanthawi kuti mukhalenso ndi mphamvu komanso kupewa kuvulala koopsa.

• Komanso, simuyenera kuchita masewera olimbitsa thupi ngati mukudwala matenda aakulu monga matenda a mtima, kuthamanga kwa magazi kapena mphumu yoopsa.

Zochita zabwino kwambiri za kukhumudwa

Njira imodzi yabwino yothetsera kuvutika maganizo ndi kuchita masewera olimbitsa thupi.
Kafukufuku wasonyeza kuti maseŵera olimbitsa thupi monga kuthamanga, kusambira, kupalasa njinga, kuyenda, kulima dimba, kudumpha, ndi kuvina kungachepetse nkhawa, kupsinjika maganizo, ndi kupsinjika maganizo.
Kuonjezera apo, kuchita masewera olimbitsa thupi kumathandiza kuchotsa kutengeka maganizo ndi kusintha maganizo a munthu.

• Imodzi mwa mitundu yabwino kwambiri yochitira masewera olimbitsa thupi kuti muchepetse kupsinjika ndi kuthamanga.

• Kuphatikiza pa kuthamanga, masewera olimbitsa thupi amphamvu monga maphunziro apamwamba kwambiri (HIIT), kupalasa njinga ndi kuyenda kwa ola limodzi kapena kuposerapo amakhulupirira kuti amathandizira kuvutika maganizo ndi nkhawa.

• Kafukufuku akusonyeza kuti kuchita masewera olimbitsa thupi kwa mphindi 30 patsiku, 4 mpaka 5 pamlungu, kungathandize kuchepetsa kuvutika maganizo ndi nkhawa.
• Kafukufuku waku America adatsimikizira kuti kuchita masewera olimbitsa thupi kwa azaka zapakati ndi okalamba kumakhala ndi zotsatira zomwe zimachepetsa kukhumudwa.

• Kafukufuku watsopano wochokera ku yunivesite ya South Australia akuwonetsa kuti kuchita masewera olimbitsa thupi kumakhala kothandiza kwambiri nthawi XNUMX pochiza zizindikiro zochepa komanso zochepa za kuvutika maganizo ndi nkhawa kusiyana ndi kukhala panja kapena kuyenda.