Ubwino 13 Wokuluka Pathanzi Lanu Lamathupi Ndi Amaganizo

Zamkati

• Kuchita izi kumapereka zabwino zambiri zakuthupi ndi zamaganizidwe ngati titazigwiritsa ntchito pophunzitsa.
• Mbiri yachidule yozungulira
• Maphunziro a aerobic kapena anaerobic?
• Ubwino wozungulira
• 1. Mphamvu zochepa pamalumikizidwe
• 2. Amachepetsa chiopsezo chovulala
• 3. Zimasintha thanzi la mtima
• 4. Kuchepetsa nkhawa
• 5. Amathandiza kutaya mafuta
• 6. Chulukitsani kudzidalira
• 7. Zimapanga mankhwala achimwemwe
• 8. Zimakuthandizani kugona bwino
• 9. Zimasintha chitetezo cha mthupi
• 10. Zimasintha mphamvu
• 11. Miyendo yamiyendo, ma glute ndi abs
• 12. Kusintha ubale pakati pa anthu ena
• 13. Amalimbitsa mafupa ndi mafupa

Kuchita izi kumapereka zabwino zambiri zakuthupi ndi zamaganizidwe ngati titazigwiritsa ntchito pophunzitsa.

Palibe amene amakayikira kuti kuchita masewera olimbitsa thupi kuli ndi thanzi labwino. Zaka khumi zapitazi, ma gym akhala akuchulukirachulukira, ndipo ngakhale cholinga cha ena ndikuwongolera zokongoletsa thupi, kuchita masewera olimbitsa thupi ndichizolowezi chabwino bola sichingakhale chizolowezi. Kodi mumadziwa kuti pali anthu omwe amakonda kusewera? Mutha kuwerenga nkhani "Runnorexia": chizolowezi chamakono chothamanga "kuti mudziwe zambiri.

M'malo ochitira masewera, mawonekedwe atsopano ayambapo ndipo machitidwe ake afalikira m'zaka zaposachedwa: izo "ikuzungulira", njira yoyendetsa njinga zamkati zomwe zimapindulitsa zingapo zakuthupi ndi zamaganizidwe.

Mbiri yachidule yozungulira

Patatha masiku atatu atafika ku United States kuchokera ku South Africa mu 1979, a Johnny Goldberg adaberedwa ku hotelo ya Santa Monica komwe amakhala. Pafupifupi wopanda ndalama chifukwa cha zochitikazi, anali atagwira ntchito. A Johnny Goldberg, omwe amadziwika kuti ndi a Johnny G lero, adalimbikitsa omwe amakhala ndi masewera olimbitsa thupi kuti amupatse mpata wochita masewera olimbitsa thupi, popeza adakhala mphunzitsi wazaka zambiri ku malo ochitira masewera olimbitsa thupi ku Johannesburg. Ndinali mwayi! Ndipo atangofika ku US anali akuchita kale zomwe amakonda.

Atakhazikika, iye adayamba kuchita masewera owoloka njinga zamapiri, ndipo adapikisana nawo pamasewera osiyanasiyana. Goldberg adakhala maola ndi maola ambiri mu garaja yake yophunzitsa ndi njinga yake panjinga; komabe, njirayi inkawoneka yosasangalatsa. Kuti adzilimbikitse, adasewera nyimbo kuti masewera ake azikhala osangalatsa komanso osangalatsa. Adawona kuti thanzi lawo lidayamba kukhala bwino nthawi yomweyo kuti anali kusangalala ndikuuza abwenzi ake, omwe adayamba kukumana m'galimoto yake ndipo onse adaphunzitsidwa limodzi nyimbo.

Koma Goldberg anali ndi vuto ndi wodzigudubuza, chifukwa chake mu 1997, anali ndi njinga yolimbitsa thupi yomwe anamanga yofanana ndi njinga yomwe amagwiritsa ntchito pampikisano, yomwe amamuyitcha "wothamanga". Umu ndi momwe zodabwitsazi zidabadwira, yomwe inafalikira mwachangu ku West Coast ku United States, komanso kwa nthawi yayitali kupita ku dziko lonse lapansi.

Maphunziro a aerobic kapena anaerobic?

Kupota ndi ntchito yomwe imachitika pagulu ndipo imayang'aniridwa ndi polojekiti. Pulogalamuyi imachitika panjinga zokhazokha, zomwe ndizosiyana ndi njinga yoyimilira, popeza ili ndi diski ya inertia yomwe imapangitsa kuti iziyenda, ngakhale titasiya kupalasa. Izi zimathandizira kupalasa kukhala kwachilengedwe kwambiri ndipo bondo lathu silimakanika tikamakankhira.

Ndizofala kunena kuti kupota ngati ntchito yolimbitsa thupi; komabe, magawo amasewerawa atha kukhala ndi ntchito yopirira yamtima, maphunziro othamanga, ndi ntchito yayitali, kotero maphunziro a anaerobic ndi gawo limodzi la njirayi.

Zingwe zopota, makamaka chifukwa umatuluka thukuta ndikugwira ntchito kwambiri, ndizosangalatsa komanso zolimbikitsa, iliyonse imawongolera kukana kwawo kutengera momwe thupi lawo lilili ndipo mayendedwe ake ndiosavuta komanso osavuta, mosiyana ndi gawo lantchito kapena sitepe. masewera olimbitsa thupi.

Ubwino wozungulira

Ngati mukuganiza zoyamba kuchita izi, mvetserani mizere yotsatirayi. Pansipa mutha kupeza mndandanda wazopindulitsa za 13 zopota.

1. Mphamvu zochepa pamalumikizidwe

Kupota kumaganiziridwa masewera otsika, kotero ndizotheka kupindula ndi maphunziro opanda mafupa kapena maondo akuvutika. Mchitidwe wake umalimbikitsidwanso kwa iwo omwe ali ndi vuto la nyamakazi, malinga ndi kafukufuku wopangidwa ndi Norwegian University of Science and Technology (NTNU).

2. Amachepetsa chiopsezo chovulala

Mosiyana ndi, mwachitsanzo, kuthamanga pa phula kapena kuchita Crossfit, njira zochepa zomwe zimakhudzidwa sizimavulaza. Kafukufuku akuwonetsa kuti zochitika izi ndizopindulitsabe pakulimbitsa thupi, thanzi lamtima, kapena kupititsa patsogolo kugona bwino. Kuphatikiza apo, pokhala masewera olimbitsa thupi obwereza mobwerezabwereza, imatero ndiotetezeka kuposa magulu ena owongoleredwa monga ma aerobics.

3. Zimasintha thanzi la mtima

Kupota ndi njira yabwino yopangira mtima wanu kugwira ntchito yathanzi. Kafukufuku akuwonetsa kuti Amathandizira kukonza kulimbitsa thupi kwamtima kwambiri ndipo, kuwonjezera apo, amalimbitsa chiwalo chathu chofunikira, chimakulitsa kugunda kwa mtima ndikuchepetsa kuthamanga kwa magazi.

4. Kuchepetsa nkhawa

Kupota kumathandiza kuchepetsa kupsinjika ndi kuthana ndi mavuto, omwe ndi chifukwa chani ndibwino kuti muzichita mukamagwira ntchito tsiku lovuta. Komanso, monga mtundu uliwonse wa masewera olimbitsa thupi, chizolowezi chozungulira tsiku lililonse chimachepetsa milingo ya cortisol, mahomoni omwe amatulutsidwa chifukwa chapanikizika. Kuchita masewerawa kumathandiza kuti thupi lathu lizitha kuthana ndi mavuto komanso zovuta zomwe zimachitika.

5. Amathandiza kutaya mafuta

Kupota ndi kulimbitsa thupi koyenera kuwotcha mafuta, popeza kutengera kukula kwake ndikotheka kutentha mpaka 700 kcal gawo limodzi. Kuphatikiza apo, maphunziro apakatikati amatipangitsa kuti tisangotentha zopatsa mphamvu pagawoli, komanso tikatha masewera olimbitsa thupi.

6. Chulukitsani kudzidalira

Kuchita masewera olimbitsa thupi zingakupangitseni kumva bwino ndikuthandizani kuwoneka bwino, zomwe zikutanthauza kuti kudziona kwanu kudzakhala koyenera ndipo, chifukwa chake, kumatha kukulitsa kudzidalira kwanu. Malinga ndi First Barometer on Movement ku Spain yochitidwa ndi 'Rexona, zolimbitsa thupi zimatipangitsa kukhala osangalala mwakuthupi ndipo zimatilola kukhala otetezeka komanso olimba mtima. Zachidziwikire, osaganizira.

7. Zimapanga mankhwala achimwemwe

Kupota kumatulutsa mankhwala angapo muubongo wathu, monga monga endorphins kapena serotonin. Ma Endorphins ali ndiudindo wotipangitsa kumva kuti ndife olimba mtima komanso olimbikitsidwa tikatha masewera; komanso kuchuluka kwa serotonin kumalumikizidwa ndi kukhumudwa komanso kusasangalala. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kumawonjezera milingo ya mankhwalawa.

8. Zimakuthandizani kugona bwino

Serotonin sikuti imangowonjezera malingaliro, komanso amalimbikitsa kupanga melatonin, yomwe ndi mahomoni okhudzana ndi kugona. Chifukwa chake, kuchita masewera olimbitsa thupi kumathandizanso kugona bwino, monga zawunikiridwa ndi kafukufuku waku Duke University. Chifukwa chazunguliro, timagona mwamtendere ndipo tithandizanso kukulitsa kuchuluka kwake. Zachidziwikire, siziyenera kuchitidwa kanthawi kochepa musanagone.

9. Zimasintha chitetezo cha mthupi

Kupota kumalimbitsa chitetezo cha mthupi komanso kumateteza ku mitundu ina ya khansa. Gulu la ofufuza lidapeza kuti masewerawa amachita kumawonjezera kuchuluka kwa maselo m'thupi lathu, ndipo ngakhale zotsatira zake zimakhala zazing'ono, kulimbitsa thupi nthawi zonse kumateteza ma virus ndi mabakiteriya omwe angayambitse zovuta m'thupi lathu.

10. Zimasintha mphamvu

Ngakhale zinthu zambiri zimakhudza momwe masewera amagwirira ntchito, zikuwonekeratu kuti kupirira kumachita gawo lofunikira pamasewera. Kukhala maphunziro apakatikati, kupota kumathandiza kupirira kwa ma aerobic komanso anaerobic. Ngakhale simuli othamanga, mudzazindikira izi tsiku ndi tsiku, mwachitsanzo, mukakwera masitepe kapena mukuyenda kupita kuntchito, chifukwa simudzatopa.

11. Miyendo yamiyendo, ma glute ndi abs

M'magawo opota sikungogwiritsidwa ntchito kokha kukana, koma imathandizanso kuti minofu ikhale yolimba, makamaka pakatikati, matako ndi miyendo. Tikawonjezera kukana pa njinga, kuyesanso komweku kumapangidwa ngati kuti tikukwera phiri, lomwe limalimbikitsa chitukuko cha minofu m'malo awa.

12. Kusintha ubale pakati pa anthu ena

Kupota kumachitika pagulu, chomwe chingakhale cholimbikitsa kwambiri. Komanso, uwu ndi mwayi wabwino wokumana ndi anthu atsopano ndikupanga anzanu atsopano. Pomwe kudzidalira kwathu kumakulirakulira ndipo timakumana kwambiri ndi anthu ena, timamvana kwambiri. Nyimbo zochokera kumakalasi opota ndi chisangalalo komanso chidwi zimalimbikitsa ubale.

13. Amalimbitsa mafupa ndi mafupa

Kupota sikungolimbitsa minofu ina monga ma glute kapena ma hamstrings, koma mafupa, tendon ndi mitsempha yomwe imazungulira minofu imeneyi nawonso ilimbikitsidwa. Izi ndizabwino ngati masewera ena akuchita, chifukwa amachepetsa chiopsezo chovulala.