Moyo wagona pamasewera, omwe ndi ofunikira kwambiri kwa okalamba.Malingana ndi makhalidwe a anthu okalamba, masewera a masewera omwe amayenera kuchita masewera olimbitsa thupi m'nyengo yozizira ayenera kukhazikitsidwa pa mfundo yapang'onopang'ono komanso yofatsa, angapangitse thupi lonse kukhala ndi ntchito, ndipo kuchuluka kwa ntchito kumakhala kosavuta kusintha ndi kumvetsa komanso kosavuta kuphunzira.Ndiye kodi okalamba ayenera kuchita chiyani m'nyengo yozizira?Kodi chenjezo lotani kwa okalamba pamasewera achisanu?Tsopano, tiyeni tiwone!
Ndi masewera ati omwe ali oyenera kwa okalamba m'nyengo yozizira
1. Yendani mwamphamvu
Pamene munthu akutulutsa "thukuta losuntha", kutentha kwa thupi kumakwera ndi kugwa moyenerera, ndipo kusintha kwa kutentha kwa thupi kumeneku kumapangitsanso kuti mitsempha ya magazi ikhale yowonjezereka.Makamaka m'nyengo yozizira, tiyenera kuumirira kuchita masewera olimbitsa thupi tsiku lililonse.Kwa abwenzi okalamba, iyi ndi njira yabwino yochitira masewera olimbitsa thupi tsiku lililonse, ndipo iyenera kukhala theka la ola nthawi iliyonse.
2. Sewerani Tai Chi
Tai Chi ndi masewera otchuka kwambiri pakati pa okalamba.Zimayenda bwino komanso zosavuta kuzidziwa.Pali bata mumayendedwe, ndikuyenda mu bata, kuphatikiza kolimba ndi kufewa, komanso kuphatikiza kwa zenizeni ndi zenizeni.Mchitidwe wokhazikika waTai Chiimatha kulimbikitsa minofu ndi mafupa, kulimbitsa mafupa, kubwezeretsanso qi, kudyetsa malingaliro, kumasula ma meridians, ndikulimbikitsa kufalikira kwa qi ndi magazi.Iwo ali wothandiza achire zotsatira ambiri aakulu matenda a dongosolo.Kuchita masewera olimbitsa thupi nthawi zonse kungathe kuchiza matenda ndi kulimbikitsa thupi.
3. Kuyenda ndi kukwera masitepe
Pofuna kuchedwetsa ukalamba, okalamba ayenera kuyenda momwe angathere kuti azichita masewera olimbitsa thupi a miyendo ndi kumbuyo, kupititsa patsogolo kayendedwe ka magazi a minofu ndi mafupa, komanso kuchepetsa kugwa kwa osteoporosis;panthawi imodzimodziyo, kuyenda kungathenso kuchita ntchito za kupuma ndi kayendedwe ka magazi.
4. Kusambira m'nyengo yozizira
Kusambira kwachisanu kwakhala kotchuka pakati pa okalamba m'zaka zaposachedwa.Komabe, khungu likazizira m’madzi, mitsempha ya m’magazi imagwira mwamphamvu kwambiri, kuchititsa kuti magazi ochuluka otuluka m’mitsempha ayendere mu mtima ndi m’minofu yakuya ya thupi la munthu, ndi kukulitsa mitsempha ya m’ziŵalo zamkati.Potuluka m'madzi, mitsempha yamagazi pakhungu imakula moyenerera, ndipo magazi ambiri amachokera ku ziwalo zamkati kupita ku epidermis.Kukula ndi kupindika uku kungapangitse kuti mitsempha ya magazi ikhale yolimba.
Kusamala masewera yozizira okalamba
1. Osachita masewera olimbitsa thupi msanga
Okalamba sayenera kudzuka mofulumira kwambiri kapena mofulumira kwambiri m’nyengo yozizira.Akadzuka, ayenera kukhala pabedi kwa kanthaŵi ndikuchita masewera olimbitsa thupi ndi mafupa awo kuti pang'onopang'ono azifulumizitsa kuyenda kwa magazi ndi kuzolowera malo ozizira ozungulira.Nthawi yabwino yopita kokachita masewera olimbitsa thupi ndi kuyambira 10 koloko mpaka 5 koloko masana.Mukatuluka, muzitenthetsa.Muyenera kusankha malo omwe ali ndi mvula komanso dzuwa, ndipo musachite masewera olimbitsa thupi pamalo amdima kumene mphepo ikuwomba.
2. Osachita masewera olimbitsa thupi opanda kanthu
Okalamba asanayambe kuchita masewera m'mawa, ndi bwino kuwonjezera mphamvu zina, monga madzi otentha, zakumwa za shuga, ndi zina zotero. kuchitidwa pamasewera a nthawi yayitali kuti apewe kutentha chifukwa cha kutentha pang'ono komanso kugwiritsa ntchito mphamvu kwambiri pamasewera akumunda, zomwe zingawononge moyo ndi thanzi.
3. Musati "mwadzidzidzi brake" mutatha kuchita masewera olimbitsa thupi
Munthu akamachita masewera olimbitsa thupi, magazi amatuluka m'mitsempha ya m'munsi mwake amawonjezeka kwambiri, ndipo panthawi imodzimodziyo, magazi ambiri amachokera kumunsi kumbuyo kupita kumtima pamodzi ndi mitsempha.Mukangoyima mwadzidzidzi mutatha kuchita masewera olimbitsa thupi, zidzachititsa kuti magazi aziyenda m'miyendo yapansi, zomwe sizidzabwereranso panthawi yake, ndipo mtima sungalandire magazi okwanira, zomwe zingayambitse chizungulire, nseru, kusanza, ngakhale mantha.Okalamba adzakhala ndi zotsatira zoopsa kwambiri.Pitirizani kuchita zinthu zina zopumula pang'onopang'ono.
4. Osatopa
Okalamba sayenera kuchita zinthu zolemetsa.Ayenera kusankha masewera ang'onoang'ono ndi apakatikati, monga Tai Chi, Qigong, kuyenda, ndi masewera olimbitsa thupi aulere.Sizoyenera kuchita zoyimilira m'manja, kuweramitsa mutu wanu kwa nthawi yayitali, mwadzidzidzi kutsamira kutsogolo ndikuwerama, kukhala pansi ndi zochitika zina.Zochita izi zitha kuyambitsa kuwonjezereka kwadzidzidzi kwa kuthamanga kwa magazi, kusokoneza magwiridwe antchito a mtima ndi ubongo, komanso kuyambitsa matenda amtima ndi cerebrovascular.Chifukwa cha kuchepa kwa minofu ya minofu ndi kufooka kwa mafupa a okalamba, sikoyenera kuchita masewera olimbitsa thupi, kugawanika kwakukulu, squats mofulumira, kuthamanga mofulumira ndi masewera ena.
5. Osachita nawo masewera oopsa
Chitetezo ndicho chofunikira kwambiri pakuchita masewera olimbitsa thupi m'nyengo yozizira kwa okalamba, ndipo chidwi chiyenera kuperekedwa pofuna kupewa ngozi zamasewera, kuvulala kwamasewera ndi matenda.
Nthawi yotumiza: Feb-16-2023