Masitepe othamanga - zabwino, zovulaza, mapulani olimbitsa thupi

Aliyense amadziwa kuti moyo wamunthu, monga cholengedwa chilichonse, sungadutse osasuntha. Chimodzi mwazinthu zoyenda zikuyenda, zomwe zimathandiza kuti thupi la munthu likhale labwino.

Mutha kuthamanga nyengo iliyonse (mphepo yamphamvu, mvula, chisanu kapena chipale chofewa), komanso kukwaniritsa zolinga zina (kufuna kuonda, kuchepetsa nkhawa, kapena ngati zosangalatsa).

Pali zosankha zambiri pomwe mutha kuthamanga. Zotchuka kwambiri ndi izi: kukwera masitepe, misewu kapena masitepe.

Ubwino wothamanga masitepe

Zochita zamasewera ndizothandiza, makamaka monga kuthamanga, amatha kulimba:

• Kusintha chikhalidwe chonse cha thupi;
• Limbikitsani machitidwe amthupi ndi ntchito yawo;
• Limbikitsani magulu angapo am'mimba nthawi imodzi;
• Kuchepetsa magazi;
• Limbikitsani mafupa (mafupa, mitsempha);
• Kuchulukitsa chitetezo chamthupi kuti chitha kulimbana ndi ma virus osiyanasiyana;
• Sungani ndi kusunga kulemera kwa munthu;
• Kupanga timadzi - adrenaline.

Kulimbitsa minofu ndi machitidwe amthupi

Ngati tizingolankhula za zomwe zimachitika m'thupi la munthu pomwe tikukwera masitepe, titha kunena za izi:

Magulu osiyanasiyana a minofu amagwira ntchito molimbika, monga:

• Minofu ya ntchafu (yomwe ili kumbuyo kwa mwendo ndi miyendo yomwe imayambitsa kusinthasintha kwa bondo);
• Ng'ombe (kukweza thupi);
• Minofu ya matako (kukhazikika kwa thupi mozungulira);
• Minofu ya m'mimba - iliopsoas (kupindika m'chiuno ndi kusinthasintha);
• Minofu yamkati, komanso abs, mapewa ndi kumbuyo.

Pothamanga, thupi la munthu limagwira ntchito yayikulu ndipo limathera mphamvu ndi nyonga zambiri pamenepo. Chifukwa chake, ndikofunikira kudziwa kuti ndi zolinga ziti zomwe munthu amakhala nazo akasewera masewera.

Kuchepetsa thupi

Chikhumbo chokhala mawonekedwe nthawi zonse chimakhalabe cha mafashoni, koma izi zimafunikira ntchito yambiri pa inu nokha. Kuti mupititse patsogolo kukula kwa minofu, sikokwanira kungothamanga, muyeneranso kutsatira regimen ya tsiku ndi tsiku ndikutsata zakudya.

Popeza sialiyense amene angakwanitse kukhala ndi kalabu yolimbitsa thupi komanso wophunzitsira payekha, mutha kuyesa kuthamanga nthawi zonse. Kuyambira mtunda waufupi, kutha ndi ma kilomita angapo. Mutha kuthamanga pafupi ndi nyumba kapena pamakwerero a nyumba yosanjikiza.

Chifukwa chake, mukamayenda masitepe pafupipafupi, minofu yanu imalimba. Zimatentha ma calories owonjezera komanso zimapangitsa kuti moyo ukhale wabwino. Masewerawa amathandiza kulimbitsa ndi kubwezeretsa kukhazikika. Izi ndichifukwa cha ntchito ya minofu ya matako ndi ntchafu.

Pafupifupi ola limodzi la kuthamanga kumeneku, mutha kutaya mpaka 1000 kcal. Katundu wotere amatha kusinthana ndimphamvu zolimbitsa thupi.

Koma musanayambe masewera oterewa, muyenera kudziwa momwe thupi lanu lilili komanso thanzi lanu. Popeza kukwera masitepe sikoyenera aliyense.

Ntchito zisanachitike:

• Thanzi ndilofunika kwambiri, popeza kuthamanga sikungangolimbitsa thupi la munthu, komanso kutha kuvulaza. Ngati munthu ali ndi mavuto azaumoyo. Mwachitsanzo, matenda amtima kapena mavuto am'mapapo. Zikatero, kuyenda kumakhala koyenera kuposa kuthamanga.
• M`pofunika kuyeza magazi ndi zimachitika musanathamange.
• Muyenera kuchita masewera olimbitsa thupi mukakhala kuti mukusangalala, osakumana ndi mavuto.

Maganizo

Anthu omwe asankha kuyamba kukwera masitepe, choyambirira, amafunikira kukonzekera kwamaganizidwe. Popeza pali mfundo zambiri zofunika kuzilingalira zomwe ziyenera kukumana nazo.

Maphunziro amafunikira:

• Kuthamanga nthawi yomweyo (makamaka m'mawa kapena madzulo);
• Chitani masewera olimbitsa thupi osachepera mphindi 30 patsiku;
• Pamaso kalasi, musaiwale kuti konzekera;
• Zovala ziyenera kukhala zopepuka komanso zabwino;

Ndikofunikira kutsatira zofunikira izi koma zofunika kuti mukwaniritse zomwe mukufuna ndikukhala kuti muchite bwino.

Contraindications kuthamanga pamodzi nsidze

Choyambirira, muyenera kumvetsetsa kuti kuthamanga pakhomo ndi mumsewu ndi kusiyana kwakukulu. Zachidziwikire, ndizosangalatsa kusewera masewera mumlengalenga, kuwonera malo owoneka bwino mozungulira, m'malo mongokwera masitepe onunkhiza fungo la utsi wa fodya ndi thumba lazinyalala.

Matenda akulu omwe simuyenera kuthamanga:

• Matenda amfundo;
• Kuvulala kwa ziwalo, msana, scoliosis;
• Matenda oopsa komanso matenda amtima.

Chirichonse chomwe chinali, musanayambe mtundu uliwonse wa masewera, muyenera kukaonana ndi dokotala.

Malo oti mukwerere masitepe

Hafu ya anthu padziko lapansi amakhala m'nyumba zomata mosanjikiza, pomwe pali masitepe ambiri. Chifukwa chake, ndi makwerero omwe amakhala malo othamangirako, ndizosavuta kuthamanga ndikukwera masitepe.

Khomo lolowera nyumba zingapo

Mwina sangakhale malo othamangirako kwambiri pochitira masewera, koma ndiyabwino komanso yothandiza. Ubwino wa nyumba yosanjikiza:

• Palibe chifukwa chopita kutali ndi kwawo;
• Kukhazikitsidwa kwa masitepe kumathandizira kulowetsa magulu angapo a minofu pantchito nthawi yomweyo;
• Mutha kusewera masewera munyengo iliyonse osawopa kunyowa kapena kuzizira.
• Sizingatheke kuti wina wakunja awone maphunzirowa.
• Palibe phokoso losafunikira, lomwe limakuthandizani kuti muziyang'ana bwino kuthamanga kwanu.

Nthawi zolakwika za nyumba yosanjikiza:

• Fungo lachitatu pagulu;
• Zojambula zomwe zingayambitse chimfine
• Sikuti onse okhala munyumba angakonde othamanga kunyumba.

Msewu

Ndizabwino komanso kosangalatsa kuthamanga mumsewu, makamaka nthawi yozizira. Popanda kutentha komanso nthawi yomweyo osazizira. Malo omwe amapezeka othamangirako komanso masewera othamangirako ndi mapaki kapena mabwalo amasewera. Pali malo okwanira ndipo mutha kukumana ndi anthu amalingaliro ngati anu.

Ndondomeko yoyesera masitepe oyenda kwa sabata

Kwa iwo omwe akuyamba kuthamanga, pulani yophunzirira yojambulidwa ndi iyi:

• Lolemba. Zonse zimayamba ndikusankha zovala zabwino zamasewera ndi nsapato. Kenako mutha kupita kumtunda waukulu komanso waukulu wa potuluka pa staircase - uku ndikutentha (kutenthetsa minofu ndi mitsempha) ndikukwera masitepe. Masewera olimbitsa thupi ochepa ndiabwino kutambasula thupi ndikukonzekera. Kupita pamakwerero, kwa mphindi 15-20, amasinthana mosunthika ndikuyenda pansi.
• Lachiwiri. Nthawi yomweyo yambani kuyenda kwa mphindi 20 pamakwerero a nyumba ya 10-storey (5 pansi, 5 pansi).
• Lachitatu. Kuphatikiza mphamvu zolimbitsa ndi ma dumbbells kuthamanga kuti muwotche mafuta owonjezera.
• Lachinayi. Muyenera kuwerenga kunyumba: kuyambira 25 mpaka 50 mapapu, miyendo yosinthana, komanso ma push 10 pansi kapena pabedi. Pamasitepe: mapapu a 20 pa mwendo uliwonse kwa mphindi 30-40.
• Lachisanu... Kuchita zovuta zolimbitsa thupi ndi ma dumbbells kuti muchepetse kunenepa.
• Loweruka. Njira ina yothamanga mumsewu, 500-1000 m, mpaka mphindi 30-40.
• Lamlungu. Idyani, yendani paki mumlengalenga.

Zolimbitsa thupi kuti musinthe mawonekedwe anu a eyelash

• Kutembenukira kwa thupi kumbali;
• Kupindika patsogolo, kumbuyo;
• Kuzungulira kwa mutu;
• Kutenthetsa minofu ya miyendo poimirira;
• Magulu otambasula manja.

Malangizo olimbitsa thupi

1. Kutenthetsani musanathamange ndikugogomezera miyendo yakumunsi.
2. Pazabwino zonse, sinthanitsani kuthamanga ndi kuyenda.
3. Pumirani moyenera. Lembani mpweya m'mphuno, tulutsani pakamwa.
4. Kuphunzira pafupipafupi, osachepera 3 pa sabata.
5. Kuwonjezeka pang'onopang'ono kwa zinthu (kuchuluka kwa njira).

Makwerero Oyendetsa Ndemanga

Ndemanga: Kuthamanga masitepe ndiabwino, koma choyambirira, muyenera kukaonana ndi dokotala.

Marina Lomovaya

Ndinasiya chikepe kwa nthawi yayitali! Ndimakhala pansi pa 9 ndipo ndimayenda nthawi zonse. Poyamba zinali zovuta, koma tsopano ndazolowera. Anataya makilogalamu atatu m'miyezi iwiri.

Irina Fedchenko

Ndemanga: Ndimakonda kuthamangira panja. Kumeneku kumakhala koyeretsa komanso mlengalenga ndiosangalatsa! Ndipo ineyo ndimakhala m'nyumba yanga.

Maxim Timofeev

Ndemanga: kuyendetsa masitepe ndipamwamba kwambiri !!!! Chofunika koposa, ndiulere.

Wotchedwa Dmitry Khokhlov

Ndemanga: Ndikupangira aliyense kuti ayese kuyendetsa eyelash. Tsiku lililonse, ndikaweruka kuntchito, ndimakwera masitepewo ndikutsika pamasitepewo modekha. Patatha pafupifupi masabata atatu, ndidazindikira kuti kupuma kumayenda bwino, ndipo sipanaponso mpweya wochepa.

Ivan Panasenkov

Kusuntha ndi moyo! Mtundu uliwonse wamasewera omwe munthu amachita, chinthu chachikulu ndikuti umabweretsa chisangalalo.

Kuti mukhale okhazikika nthawi zonse, muyenera:

1. Chitani masewera olimbitsa thupi pafupipafupi (katatu pa sabata).
2. Tsatirani zakudya (musadye zokazinga, zamchere, zokometsera).
3. Khalani ndi nthawi yambiri panja.
4. Chotsani zizolowezi zoipa m'moyo wanu.

Onerani kanemayo: NAMADINGO - REGGAE MASH-UP 6 - BLACK MISSIONARIES - PART 1 (Mulole 2025).