Kuthamanga ndi njira yosavuta yopezera thanzi komanso kukongola. Kuthamanga kungakhale kopindulitsa ndi kovulaza. Anthu ambiri adzadabwa kumva mawu otere.
Kupatula apo, nthawi zambiri mumamva zaubwino wosatsutsika wothamanga. Izi ndi zoona. Koma pali zoperewera zomwe siziyenera kunyalanyazidwa. Kenako kuthamanga maphunziro kudzakhala chifukwa chokhalira ndi thanzi labwino komanso mawonekedwe, osakhala ndi mavuto komanso kuvulaza koonekeratu.
Kodi ntchito yothamanga ndi chiyani?
Kuthamanga kumatanthawuza zochitika za aerobic monga kusambira ndi kupalasa njinga. Zambiri zamaphunziro a Cardio, mosakaika konse, zimakhala ndi gawo labwino pamthupi lonse.
Iwo omwe akufuna kuchepa thupi, kulimbitsa mtima wam'mimba, kupangitsa kuti minofu ya thupi ikhale yokongola kwambiri, ndikuwongolera mkhalidwe wamaganizidwe atha kupindula ndi kuthamanga. Komanso, kuthamanga kumawathandiza amuna ndi akazi, kukulolani kuti musinthe ntchito yobereka.
Mkhalidwe wamaganizidwe
Kuthamanga kumawongolera mkhalidwe wamaganizidwe a munthu, gawo lamaganizidwe. Zomwe muyenera kungochita kuvala zovala zamasewera ndikuyamba kuthamanga paki kapena bwalo lamasewera.
Kuthamanga kumapangitsa anthu kusapsa mtima, malingaliro awo amakhazikika, ndipo malingaliro awo amakhala bwino. Manjenje amamasuka. Ubwino wothamanga pamilandu yotere ndiwodziwikiratu - amatha kuthana ndi kukhumudwa, kuchotsa anthu kupsinjika.
Asayansi omwe ayesa odwala omwe ali ndi matenda osiyanasiyana amisala afika pamapeto pake: othamanga akukhala olekerera, kupsa mtima kwawo kumatha.
Zinapezeka kuti kuchita masewera olimbitsa thupi (komwe kumaphatikizapo kuthamanga) kumachepetsa kupsinjika kwamaganizidwe. Zotsatira ndi zabwino zakuyendetsa masewera olimbitsa thupi: kukhazikika kumawonekera, kumakhala kosavuta kuyang'ana china chake.
Mpumulo wamaganizidwe
Kuthamanga kumakhala ndi zotsatira zabwino osati thupi lokha, komanso kumatsitsa psyche:
- Pothamanga, malingaliro amachotsedwa.
- Ngati masewera olimbitsa thupi amagwiritsidwa ntchito mwadongosolo, moyo wamunthu umasintha pang'onopang'ono, ndipo nthawi zina amaganiza. Amayamba kusonkhanitsidwa, amakhala ndi chidwi chokhazikitsa zolinga ndikuzikwaniritsa.
- Ndikulimbitsa kupirira, mphamvu ya mzimu imakulanso, ndikudzidalira kumawonekera. Kutopa kwamaganizidwe kumachepa.
- Othamanga amatulutsa endorphins. Zimathandiza kukweza mtima wanu. Pamapeto pake, mutha kumva chisangalalo cha ntchito yakuthupi yomwe yachitika. Ndipo uwu ndi mwayi wosatsimikizika wa psyche ya aliyense.
Matenda a m'mimba
Kuthamanga kumapangitsa ziwalo zogaya kugwira ntchito bwino, ndikubweretsa phindu m'thupi lonse. Kupatula apo, chitetezo chambiri chimadalira mkhalidwe wa m'mimba.
Ziyenera kukumbukiridwa kuti muyenera kuyendetsa pafupipafupi. Kenako kamvekedwe ka matumbo kamayamba kusintha. Pali kutikita minofu ya ziwalo zam'mimba. Kuchepetsa kwawo kolondola komanso kwakanthawi kumabweretsa kusowa kwa kudzimbidwa, komanso kutsegula m'mimba.
Simungathe kudya musanayambe kuthamanga. Izi zitha kubweretsa kudzimbidwa. Pakuthamanga, magazi amakhala mbali za thupi zomwe zimadzaza kwambiri. Chifukwa chake, kugaya chakudya kumakhala kovuta. Ndi bwino kuti musadye msanga kuposa 2 - 1.5 maola musanathamange.
Nthawi zina oyamba kumene amakhala ndi ululu m'mimba. Osasiya maphunziro. Ndikofunika kulola matumbo kuti azolowere zikhalidwe zatsopano. Muyenera kuyamba zolimbitsa thupi pang'onopang'ono, kupuma pang'ono, kusinthana kuthamanga kapena kuyenda. Popita nthawi, dongosolo lakumagazi limazolowera kusintha ndi maubwino - mipando yanthawi zonse, khungu loyera, chitetezo chokwanira.
Ubwino Waumoyo Wa Akazi
Zotsatira zabwino zonse zothamanga zili ndi mawonekedwe ake kwa abambo ndi amai padera:
- Thupi la amayi "lakuthwa" pobereka. Ndipo pobereka ana athanzi, ndikofunikira kukhala ndi thupi labwino lomwe limatha kubereka ndikubereka mwana wopanda zovuta. Pachifukwa ichi, kuchita masewera olimbitsa thupi ndi koyenera. Ndiwo amene amalankhula thupi, kusintha magazi. Magazi ofunikira amaperekedwa kwa ziwalo, motero michere.
- Mukamathamanga nthawi zonse, mutha kuchotsa edema ndi cellulite, zomwe ndizofunikira kwambiri kwa amayi.
- Komanso, kusintha kwa mahomoni kumakonzedwa, momwe khungu, misomali, tsitsi limakhalira.
- Kuthamanga tsiku ndi tsiku kumapindulitsa thupi lonse lachikazi, ndiko kupewa mitsempha ya varicose, mavuto ndi mapazi. Izi ndizowona makamaka pankhani yogonana mwachilungamo, omwe amakonda kuvala nsapato zazitali kapena amakhala nthawi yayitali atakhala pansi.
Ubwino wathanzi lamwamuna
- Amuna omwe amafuna kukhala ndi thupi lopulumutsa amachita zolimbitsa thupi. Ndipo amangofunika kuthamanga kuti aumitse thupi. Kenako kutulutsa minofu kumawonekera kwambiri. Kuti mukwaniritse izi, muyenera kuthamanga pafupipafupi m'mawa kapena madzulo. Phindu lochita masewera olimbitsa thupi pankhaniyi likuwoneka mukamagwiritsa ntchito nthawi yayitali. Kuphatikizidwa kwazowonjezera sikungapweteke.
- Mothandizidwa ndi kuthamanga mwadongosolo, ndizotheka kuwonjezera kuchuluka kwa potency. Kafukufuku akuwonetsa kuti ntchito yobereka imakonzedwa ndi 70% pogwiritsa ntchito maphunziro.
- Mwamuna yemwe amaphatikizapo kuthamanga tsiku ndi tsiku m'moyo wake amabweretsa ntchito ya thirakiti kubwerera mwakale ndikuteteza thupi kumatenda ena a genitourinary system.
Kuchepetsa thupi
Kuthamanga kumatha kukuthandizani kuti muchepetse thupi. Ngakhale kuthamanga kumafunikira mpaka 350 kcal / ola limodzi kuchokera mthupi. Ngati mayendedwe akufulumira, kutayika mpaka 800 kcal / ora ndikotheka.
Mukamayendetsa, kulimbikira kumachitika mu minofu osati m'miyendo yokha, komanso m'mimbamo, lamba wamapewa ndi mikono. Ubwino wa masewera olimbitsa thupi oterewa ndiwodziwikiratu: pamakhala mphamvu zolimbitsa thupi pamagulu akulu a minofu.
Kwa iwo omwe akufuna kuchepa thupi, muyenera kusankha mayendedwe achangu. Mutha kuthamanga pang'onopang'ono, koma nthawi yolimbitsa thupi iyenera kukulitsidwa. Ngati pali mwayi wophatikiza chingwe chothamanga ndi kulumpha, ndiye kuti aliyense amene angochepetsa thupi ataya mapaundi owonjezerawo mwachangu komanso moyenera.
Kuthamanga kovulaza
Pali zotsutsana zingapo pakupanga maphunziro. Choyambirira, izi ndi zovuta zamalumikizidwe, dongosolo lonse la mafupa, ziwalo zamtima, kunenepa kwambiri ndi ukalamba.
Kupezeka kwa matenda osachiritsika kumatha kuchepetsa maphunzirowa. Koma kufotokozera momveka bwino zavuto linalake akufunikirabe kupezeka kwa dokotala.
Zotsatira zamalumikizidwe
Kuthamanga kungawononge malo anu. Izi ndizowona makamaka kwa anthu omwe ali onenepa kwambiri kuposa digiri yoyamba, okalamba komanso omwe ali ndi matenda asanakwane. Chifukwa chake, ndikofunikira kukaonana ndi dokotala musanayambe maphunziro ndi kudziwa momwe dongosolo la minofu ndi mafupa limakhalira.
Kwa okalamba, ndi bwino kuchita maphunziro olimbitsa thupi ambiri. Omwe akufuna kuchepa thupi poyendetsa amalimbikitsidwa kuti ayambe kuchepa pa chopondapo, pogwiritsa ntchito kuyenda m'mwezi woyamba. Pa pulogalamu yoyeseza, ndikosavuta kuyang'anira zopatsa mphamvu zopsereza komanso thanzi.
Katundu wambiri atha kubweretsa kuvala kwa ziwalo zaminyewa. Chinthu chachikulu, kuti mupewe kuvulaza, sikuti mugwiritse ntchito katundu wodabwitsa komanso njira yolakwika yolowera. Kupanda kutero, zimatha kuyambitsa mawonekedwe osunthika amtundu wa ma vertebrae, ma microtraumas a malo olumikizirana ndi ma disc a intervertebral.
Kuopsa kwa mtima
Cholakwika chachikulu kwambiri chomwe chimavulaza oyamba kumene pakuphunzira ndikuchulukitsa. Muyenera kuyamba kuthamanga posankha mayendedwe ochepa, kuwonjezera, komanso nthawi yophunzitsira, pang'onopang'ono.
Kuthamanga kumatha kulimbitsa mtima wanu chifukwa ndikochita masewera olimbitsa thupi mwa iko kokha. Komabe, ndi katundu wosavomerezeka ndi masewera olimbitsa thupi kwa anthu omwe ali ndi vuto la mtima, kuwonongeka kosatheka kumachitika.
Mtima wosaphunzitsidwa mwina sungakhale ndi nthawi yokwanira yopopera magazi okwanira. Izi zimabweretsa kupuma movutikira, kufooka, chizungulire, hypoxia (makamaka ubongo). Kukula kwa mtima kulephera kumayamba
Zotsatira zoyipa: thromboembolism, stroke, and heart attack. Ndikofunika kuti muyesedwe ndi katswiri wa zamaphunziro a mtima kuti mupeze zovuta zamatenda obisika ndikufunsani za kuwopsa ndi kuthekera kwa zochitika ngati izi.
Matenda a Biorhythm
Kotero kuti kuthamanga sikuvulaza ngati kusokonezeka kwa biorhythm, ndi bwino kumvera thupi lanu. Munthu aliyense ali ndi biorhythm yake yachilengedwe. Ndikofunikira kumvetsetsa kuti ndi nthawi yanji yomwe makalasi angakhale ndi zotsatira zabwino. Ngati kuli kovuta kudzuka m'mawa komanso kuthamanga kumabweretsa mavuto, ndibwino kuti muzichita masewera a anaerobic madzulo.
Mwina zikhala bwino kuti wina aziphunzitsa masana. Ndikofunika kusankha nthawi masana pamene thupi lidzamva bwino kwambiri. Ndipo kuthamanga kochita masewera olimbitsa thupi kumangopatsa malingaliro abwino.
Zotsatira pa thupi lachikazi
Mkazi aliyense pa msinkhu wina akukumana ndi kukonzanso thupi. Nyengo ya nyengo imayamba. Chifukwa cha kusintha kwa mahomoni, kuchuluka kwa kagayidwe kachakudya kumasintha, kumachedwetsa.
Chifukwa cha izi, thupi limayamba kusintha pang'onopang'ono: chifuwa, mimba sag, nthawi zina kunenepa kumawonjezeka. Amayi ambiri amasankha kuthana ndi mavutowa mothandizidwa ndi kuthamanga, amayamba kuwalimbikira.
Koma pa msinkhu uwu, ndikofunikira kungoyang'anira mosamala zathanzi. Katundu wambiri, komanso kuchuluka kwambiri, zitha kuvulaza motero ndizotsutsana.
Kwa azimayi opitilira 40, maphunziro othamanga ayenera kutengedwa mozama. Malangizo a dokotala pambuyo pa zotsatira za mayeso ndi kuyezetsa magazi atha kutulutsa zovutazo.
Matenda osatha
Pankhani ya matenda osachiritsika omwe mungapeze, mungafunikire kusiya ntchito zowononga thupi:
- Makamaka kuvulazidwa kumachitika mu minofu ndi mafupa dongosolo ndi mtima. Mukamathamanga, njira zambiri mthupi zimayambitsidwa ndikufulumizitsidwa. Mawonekedwe okhwima amakhala ovuta, omwe chithandizo chake chimafunikira kuchipatala.
- Impso ndi ma gallstones amatha kuyamba kusunthika, kutsekereza kapangidwe kake.
- Matenda adnexitis, kapamba, adhesions ndi matenda ena amakula.
Zochita zilizonse zotere, kuphatikiza kuthamanga, zitha kuvulaza munthu. Chifukwa chake, anthu omwe ali ndi mbiri ya matenda amodzi kapena angapo osadwala ayenera kutsatira malangizo a dokotala mozama.
Monga mukuwonera, si aliyense amene angakwanitse kuthamanga. Komabe, kuti mupewe kukayikira komanso kuvulaza, ndikofunikira kukaonana ndi dokotala. Azichita mayeso oyenera, pambuyo pake zidzawonekeratu momwe mungapangire thanzi lanu ndikukongoletsa thupi lanu - poyendetsa kapena mwanjira ina.
