Moyo uli m'masewera, omwe ndi ofunikira kwambiri kwa okalamba. Malinga ndi makhalidwe a okalamba, masewera oyenera kuchita masewera olimbitsa thupi m'nyengo yozizira ayenera kutengera mfundo yakuti pang'onopang'ono komanso mofatsa, angapangitse thupi lonse kuchita masewera olimbitsa thupi, ndipo kuchuluka kwa masewera olimbitsa thupi ndikosavuta kusintha ndikugwira komanso kosavuta kuphunzira. Ndiye okalamba ayenera kuchita masewera olimbitsa thupi bwanji m'nyengo yozizira yozizira? Kodi ndi njira ziti zodzitetezera zomwe okalamba ayenera kutsata pamasewera a m'nyengo yozizira? Tsopano, tiyeni tiwone!
Ndi masewera ati omwe ndi oyenera okalamba m'nyengo yozizira
1. Yendani mwamphamvu
Munthu akatulutsa "thukuta loyenda", kutentha kwa thupi kumakwera ndikutsika moyenerera, ndipo kusintha kwa kutentha kwa thupi kumeneku kumapangitsanso mitsempha yamagazi kukhala yofewa. Makamaka m'nyengo yozizira, tiyenera kulimbikitsa kuchita masewera olimbitsa thupi tsiku lililonse. Kwa anzathu okalamba, ndi njira yabwino yochitira masewera olimbitsa thupi tsiku lililonse, ndipo iyenera kukhala osachepera theka la ola nthawi iliyonse.
2. Sewerani Tai Chi
Tai Chi ndi masewera olimbitsa thupi otchuka kwambiri pakati pa okalamba. Amayenda bwino ndipo ndi osavuta kuwaphunzira. Pali bata mu kayendedwe, ndi kuyenda mu bata, kuphatikiza kuuma ndi kufewa, komanso kuphatikiza kwa zenizeni ndi zenizeni. Kuchita masewera olimbitsa thupi nthawi zonseTai ChiZimatha kulimbitsa minofu ndi mafupa, kulimbitsa mafupa, kudzaza qi, kudyetsa malingaliro, kumasula meridians, ndikulimbikitsa kuyenda kwa qi ndi magazi. Zimathandiza pochiza matenda ambiri osatha a dongosolo la mitsempha. Kuchita masewera olimbitsa thupi nthawi zonse kumatha kuchiritsa matenda ndikulimbitsa thupi.
3. Kuyenda ndi kukwera masitepe
Pofuna kuchedwetsa ukalamba, okalamba ayenera kuyenda momwe angathere kuti azichita masewera olimbitsa thupi a minofu ya miyendo ndi msana, kukonza kuyenda kwa magazi m'mitsempha ndi mafupa, komanso kuchepetsa kufooka kwa mafupa; nthawi yomweyo, kuyenda kungathandizenso kugwira ntchito kwa kupuma ndi kayendedwe ka magazi.
4. Kusambira m'nyengo yozizira
Kusambira m'nyengo yozizira kwakhala kotchuka pakati pa okalamba m'zaka zaposachedwa. Komabe, khungu likazizira m'madzi, mitsempha yamagazi imachepa kwambiri, zomwe zimapangitsa kuti magazi ambiri a m'mphepete mwa thupi alowe mumtima ndi minofu yakuya ya thupi la munthu, ndikukulitsa mitsempha yamagazi ya ziwalo zamkati. Ikatuluka m'madzi, mitsempha yamagazi pakhungu imakula moyenera, ndipo magazi ambiri amayenda kuchokera ku ziwalo zamkati kupita ku khungu. Kukula ndi kupindika kumeneku kumatha kuwonjezera kulimba kwa mitsempha yamagazi.
Malangizo Oteteza Masewera a M'nyengo Yozizira kwa Okalamba
1. Osachita masewera olimbitsa thupi msanga
Okalamba sayenera kudzuka molawirira kwambiri kapena mwachangu kwambiri m'nyengo yozizira. Akadzuka, ayenera kukhala pabedi kwakanthawi ndikuchita masewera olimbitsa thupi kuti magazi aziyenda mofulumira pang'onopang'ono komanso kuti azolowere kuzizira komwe kuli pafupi. Nthawi yabwino yopita kukachita masewera olimbitsa thupi ndi kuyambira 10 koloko m'mawa mpaka 5 koloko madzulo. Mukatuluka, muyenera kukhala ofunda. Muyenera kusankha malo opanda dzuwa komanso opanda mphepo, ndipo musamachite masewera olimbitsa thupi pamalo amdima pomwe mphepo ikuwomba.
2. Musachite masewera olimbitsa thupi muli ndi mimba yopanda kanthu
Okalamba asanachite masewera m'mawa, ndi bwino kuwonjezera mphamvu zinazake, monga madzi otentha, zakumwa zokhala ndi shuga, ndi zina zotero. Chakudya chokwanira kapena chakudya chonyamula champhamvu kwambiri (monga chokoleti, ndi zina zotero) chiyenera kunyamulidwa panthawi yamasewera a nthawi yayitali kuti kutentha kuchepe chifukwa cha kutentha kochepa komanso kugwiritsa ntchito mphamvu zambiri panthawi yamasewera a m'munda, zomwe zingaike moyo ndi thanzi pachiwopsezo.
3. Musamachite "mabuleki mwadzidzidzi" mukamaliza kuchita masewera olimbitsa thupi
Munthu akamachita masewera olimbitsa thupi, magazi opita ku minofu ya miyendo ya m'munsi amawonjezeka kwambiri, ndipo nthawi yomweyo, magazi ambiri amatuluka kuchokera ku miyendo ya m'munsi kubwerera kumtima kudzera m'mitsempha. Ngati mungoyima mwadzidzidzi mutachita masewera olimbitsa thupi, zingayambitse magazi ku ziwalo za m'munsi, zomwe sizingabwererenso pakapita nthawi, ndipo mtima sungalandire magazi okwanira, zomwe zingayambitse chizungulire, nseru, kusanza, komanso kugwedezeka. Okalamba adzakhala ndi zotsatirapo zoopsa kwambiri. Pitirizani kuchita zinthu zina zopumula pang'onopang'ono.
4. Musachite masewera olimbitsa thupi kutopa
Okalamba sayenera kuchita zinthu zolemetsa. Ayenera kusankha masewera ang'onoang'ono ndi apakatikati, monga Tai Chi, Qigong, kuyenda, ndi masewera olimbitsa thupi a freehand. Sikoyenera kuchita masewera olimbitsa thupi a manja, kuwerama mutu kwa nthawi yayitali, mwadzidzidzi kuwerama patsogolo ndikuwerama, kukhala pansi ndi zina zotero. Zochita izi zingayambitse kukwera kwadzidzidzi kwa kuthamanga kwa magazi muubongo, kusokoneza ntchito ya mtima ndi ubongo, komanso kuyambitsa matenda a mtima ndi mitsempha yamagazi. Chifukwa cha kuchepa kwa mphamvu ya minofu ndi mafupa a okalamba, sikoyenera kuchita masewera olimbitsa thupi, kugawanika kwakukulu, kugoba mofulumira, kuthamanga mofulumira ndi masewera ena.
5. Musachite masewera oopsa
Chitetezo ndiye chinthu chofunika kwambiri pa masewera olimbitsa thupi m'nyengo yozizira kwa okalamba, ndipo chisamaliro chiyenera kuperekedwa popewa ngozi zamasewera, kuvulala pamasewera ndi matenda.
Nthawi yotumizira: Feb-16-2023