Munthu amene akufuna kuchepetsa thupi amafunsa funso ili: "Kodi chingakuthandizeni bwanji kukwaniritsa zomwe mukufuna mwachangu - kuthamanga kapena kuyenda?"
Kuti tiyankhe funsoli, m'pofunika kufananiza ndikusanthula izi zolimbitsa thupi. Anthu ambiri amaganiza kuti kuchita masewera olimbitsa thupi ndikomwekuthamanga, azitha kupeza chithunzi chomwe akufuna, ndikukonda kuthamanga.
Malingaliro a akatswiri ndi awa: kuthamanga ndi kuyenda ndi mtundu wa masewera olimbitsa thupi, womwe umapereka zotsatira zabwino pochepetsa thupi.
Kuthamanga pang'ono
Kuthamanga kumadziwika kuti ndi kotchuka kwambiri komanso kochita masewera olimbitsa thupi. Zowonadi, minofu yonse yamthupi imagwira nawo ntchito, ndipo izi zimabweretsa kuwononga mwachangu ma kilocalories. Nthawi zambiri, anthu omwe akufuna kuchepa thupi amasankha mtundu uwu wamtundu monga maziko a maphunziro.
Pindulani
Tiyeni tiwone zifukwa zingapo zomwe muyenera kuyambira:
- Kusamalira kunenepa pamlingo wofunikira. Zakudya zitha kukwaniritsa zomwe mukufuna. Koma pambuyo poti kulemera kwatha, chofunikira kwambiri ndikusunga zotsatira, zomwe sizikhala choncho nthawi zonse. Zakudya ndi kukana kudya kumakhumudwitsa munthu, sizimabweretsa chisangalalo. Kuphatikiza apo, kulemera kotayika kumatha kubwerera mwachangu ngati munthu akana kudya. Kuchita masewera olimbitsa thupi ndi zakudya zabwino kwambiri.
- Chithunzi chokongola kwa nthawi yayitali. Zakudya zilizonse zimapangitsa kuti muchepetse thupi, pomwe khungu limakhala losalala, minofu imatha kutambasuka. Mukatha kudya, kukhala ndi thupi lokoma lokoma sikungathandize. Kuti muchite izi, muyenera kuchita masewera olimbitsa thupi. Kuthamanga ndi yankho lalikulu.
- Kukana pang'ono pang'onopang'ono kugwiritsa ntchito zakudya zovulaza chiwerengerocho. Anthu omwe amathamanga kapena kuchita masewera olimbitsa thupi amadziwa mavuto omwe amabwera mthupi mwa kudya kwambiri komanso zakudya zopanda thanzi. Tizilombo toyambitsa matendawa ndi chakudya chachangu, soda, yokazinga, mafuta, kusuta, kuthira mchere komanso kuphika. Chifukwa chake, chizolowezi chodya chakudya choyenera komanso chopatsa thanzi chimapangidwa m'mutu. Ndipo uku ndikupambana.
- Kuchita masewera olimbitsa thupi kumathandiza kuteteza mafupa ku nyamakazi yosasangalatsa. Pothamanga, katundu wamkulu amakhala pamapazi, potero amagwedeza minofu ndikulimbitsa. Nsapato zothamanga ziyenera kusankhidwa mosamala kuti zisavulaze. Iyenera kukhala ya mawonekedwe oyenera a anatomical ndikuphuka phazi likuyenda.
- Mukamathamanga, magazi amayamba kuyenda mofulumira ndipo chifukwa chake, mawonekedwe ndi khungu limayenda bwino. Ochita masewerawa nthawi zambiri amakhala osangalala komanso manyazi m'masaya awo. Kuthamanga kumabweretsa chisangalalo.
Zotsutsana
Kuthamanga, monga mtundu wina uliwonse wa masewera olimbitsa thupi, kuli ndi zotsutsana zingapo, monga:
- Kuthamanga kumatsutsana kwa anthu omwe ali ndi matenda osiyanasiyana amtima kapena mitsempha. Ndi kulephera kwa mtima, zopindika - mtima sungathe kupirira kupsinjika kwakukulu.
- Phlebeurysm.
- Njira yotupa m'mbali iliyonse ya thupi.
- Matenda oopsa a kupuma omwe amachoka ndikuwonjezeka kwa kutentha kwa thupi. Nthawi ya exacerbation matenda aakulu m'thupi.
- Chilonda chachikulu
- Mapazi apansi,
- Matenda a mkodzo.
- Ndi matenda a msana. Kuthamanga kumatheka pokhapokha mutaphunzitsidwa mwapadera ma gymnastics.
- Matenda opatsirana.
Ngati munthu akufuna kukonzekera kuthamanga kwambiri, ndikofunikira kukaonana ndi dokotala. Ndipo ngati pazifukwa zina adotolo sakulimbikitsa kuthamanga, ndiye kuti pali njira ina yabwino - iyi ndi njinga yolimbitsa thupi kapena kuyenda.
Kuyenda pang'ono
Ngati munthu sanaphunzitsidwepo kale, ndiye kuti kuyenda ndikokwanira kuti muchepetse thupi. Zowonadi, mothandizidwa ndi kuyenda, munthu adzasakanikirana. Sizimayambitsa zovuta mthupi, chifukwa zonse zimadziwika.
Kuyenda mwachangu
Kuyenda mwachangu ndikothandiza kwambiri kuti muchepetse kunenepa. Poyenda mwachangu, munthu nthawi zina amatha kupeza zotsatira zabwino kuposa kuthamanga.
Malinga ndi kafukufukuyu, munthu amatha kutentha makilogalamu 200 mu ola limodzi loyenda. Nthawi yomweyo, mafuta samapita kulikonse, ndipo thupi limatenga mphamvu kuchokera ku glucose, yomwe imapangidwa panthawi yopukusa chakudya. Izi zikuwonetsa kuti pokhapokha thupi litagwiritsa ntchito shuga yonseyo imatha kunenepa.
Chifukwa chake, pophunzitsidwa, kulimbitsa thupi kotere ndikofunikira, komwe kungagwiritse ntchito shuga ndikuchepetsa mafuta. Zimakhala zowonekeratu kuti kuyenda kwakanthawi kwakukulu kwa osachepera theka la ola ndikokwanira kutenthetsa mafuta.
Kuyenda kwa Nordic
Pothamanga kwambiri, katundu wamkulu amakhala pa theka laling'ono la thupi. Pamwambapa sikugwira ntchito mokwanira. Pogwira ntchito yathunthu thupi, kuyenda kwa Nordic ndikoyenera.
Zimasiyana chifukwa mitengo yogwiritsira ntchito ski imagwiritsidwa ntchito poyenda. Pa nthawi imodzimodziyo, ntchito ya minofu ya thupi lonse imakula mpaka 90%. Kuchita bwino kwa thupi komanso kuchepa mphamvu tingakuyerekeza ndi kuthamanga.
Katunduyu adzakuthandizani kuti muchepetse kunenepa kwambiri popanda kusintha zakudya.
Kusiyanitsa pakati pa kuthamanga ndi kuyenda kuti muchepetse kunenepa
Pali zolemba zambiri komanso zomwe asayansi apanga pazabwino zothamanga. Koma chifukwa cha zotsutsana zingapo, sizoyenera aliyense. Anthu ambiri, okalamba ambiri, amakonda kuyenda mpikisano. Zomwe zimakhala zolimbitsa thupi zolimbitsa thupi.
Pothamanga, zotsatira za kuthawa zimachitika, momwe munthu amapumira ndikugwera pamapazi ake. Mukamayenda, mwendo umodzi umakhala pansi nthawi zonse. Uwu ndiye kusiyana koyamba pakati pamachitidwe olimbitsa thupi.
Chachiwiri, ikamathamanga, miyendo imakhala yopindika nthawi zonse. Mukamayenda, mwendo uliwonse umawongoka motsatana. Mukamayenda, kumbuyo kumawongoka, pomwe mikono yokha pamakutu ndiyokhotakhota.
Kodi chothandiza kwambiri ndi chiyani: kuthamanga kapena kuyenda kuti muchepetse kunenepa?
Zonse zimatengera momwe thupi la munthu limakhalira, kulemera kwake ndi msinkhu wake. Monga tafotokozera pamwambapa, zotsatira zouluka zimachitika mukamathamanga. Kulemera konse kumatera mwendo umodzi, zomwe zimapweteka kwambiri ngati pali kunenepa kwambiri. Msanawo umagwira ngati kasupe.
Ikayandikira, imatambalala, ndipo ikatera, imagwirizana kwambiri. Ngati munthu ali wokalamba, ndiye kuti msana wayamba kale kusintha kosiyanasiyana. Kuphatikiza apo, ndikulemera kwambiri, katundu wama disc a vertebral ndi wokulirapo. Nthawi yomweyo, mutatha zaka 2-3, mutha kukhala ndi matenda amiyendo kapena msana. Chifukwa chake, ngati pali kulemera kwambiri, ngati zaka sizakwana 18, ndiye kuti ndibwino kuyenda.
Ngati, pamene mukuthamanga, kugunda kwa mtima wanu kukuposa chizindikiro china, ndiye kuti mafuta oyaka amasiya. Kuti muchite izi, muyenera kuwerengera kuchuluka kwa kugunda kwamtima panthawi yophunzitsidwa ndikuchotsa zaka zonse. Zimayenda mosavuta kuyenda. Ngati, ponyamula katunduyo, simutsamwa, koma muli ndi mwayi wolankhula, ndiye mayendedwe abwino kwambiri owotcha mafuta.
Kodi muyenera kusankha liti kuthamanga?
Kuthamanga kuyenera kusankhidwa ndi achinyamata omwe onenepa pang'ono. Kupatula apo, kulemera kwambiri kumabweretsa matenda ndi zovuta. Ngati palibe zotsutsana ndi kuthamanga. Zachidziwikire, ngati mutathamanga ndikuyenda mtunda munthawi yomweyo, ndiye kuti ma calories ambiri adzatha mukamathamanga.
Zochita zina
Kwa oyamba kumene, kuyenda ndikusinthana ndi njira yabwino yokonzekera kuthamanga kwathunthu. Ndikofunikanso kufulumizitsa ndikuchepetsa kwakanthawi mukamathamanga. Njirayi idzafulumizitsa njira zamagetsi mthupi.
Ndemanga zothamanga ndikuyenda kuti muchepetse kunenepa
“Kuthamanga ndiko kuchita masewera olimbitsa thupi kothandiza kwambiri komwe sikungokuthandizani kuti muchepetse thupi, komanso kulimbitsa thupi lanu. Nthawi yomweyo, palibe chifukwa cholipirira maphunziro ku masewera olimbitsa thupi. Kupatula apo, zochitika zonsezi zimachitika mu mpweya wabwino ”.
Svetlana, wazaka 32
“Kuthamanga kunandithandiza kuzindikira maloto anga. Ayi, ndimachita masewera olimbitsa thupi kale. Koma kuthamanga sikusiyana. Uku ndikulimbikitsana, ndikutopa kosangalatsa m'thupi. Ndikofunikira kuti uzikakamiza kuti uzigwira ntchito tsiku ndi tsiku ”.
Roma, wazaka 40
“Ndidataya mapaundi owonjezera amenewo mothandizidwa ndi zakudya. Ndinaganiza zokhala wathanzi ndikuthawa. Koma sindinathe kukana zakudya zowuma, ndipo kunenepa kwambiri kunabwerera. "
Maria wazaka 38
"Nditazindikira kuti kusintha kwakubadwa kukuchitika mthupi, ndidaganizira mozama zolimbitsa thupi. Kuthamanga sikundigwirizana. Popeza pali matenda amtima. Koma ndimakonda kuyenda. Chifukwa cha iye, sikuti ndikulimbitsa mtima wanga, komanso ndimalandila mphamvu ”.
Vera wazaka 60
“Ndimathamanga mwaukadaulo. Inde, ili ndi katundu wambiri mthupi, koma kwa iwo omwe akufuna kuonda, ndizomwe amafunikira. "
Lilia wazaka 16
“Kuyenda ma Nordic kumathandiza. Zowonjezera mapaundi sizinapangidwe, thanzi lokha limawonjezeredwa ”.
Valentine 70
”Kuthamanga basi. Chinthu chachikulu ndikuti pali malo oyenera kuthamanga. Ndimakonda kuthamanga pa ntchentche, pafupi ndi mtsinje. "
Anna wazaka 28
Munkhaniyi, mitundu iwiri ya masewera olimbitsa thupi idaganiziridwa - kuthamanga ndi kuyenda. Zomwe zimakhala zothandiza komanso zothandiza zimadalira mawonekedwe amunthu aliyense. Chofunikira kwambiri ndikupeza nthawi ndikugwira ntchito paokha, ndipo zotsatira zake sizikhala zazitali kubwera.
