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Mukakhala munyengo yanu, ndikofunikira kuti thupi lanu liziyenda. Mutha kumva kuti ndinu ofooka komanso otopa ngakhale kuyesa kudzuka pabedi, koma akatswiri azaumoyo amalangiza kuti kuchita masewera olimbitsa thupi munyengo yanu kumatha kukhala ndi maubwino angapo azaumoyo.
Ngakhale zitha kuwoneka ngati zopanda pake koma kuchita masewera olimbitsa thupi munthawi yanu kungathandize kuthana ndi zowawa, zopweteka, zotupa, kusinthasintha kwa mtima, kukwiya, kutopa ndi nseru [1] .
Kuphatikiza pa izi, kuchita masewera olimbitsa thupi mukamatha kusamba kumathandiza kuti munthu akhale ndi thanzi labwino komanso kumathandiza kuchepetsa ngozi komanso kuyambika kwamatenda osiyanasiyana monga matenda amtima, sitiroko, nyamakazi, kufooka kwa mafupa, matenda ashuga ndi zina zambiri [ziwiri] .
Kuchita Zolimbitsa Thupi Nthawi Yomweyi Ya Mwezi: Kodi Zimathandizadi?
Kuchita masewera olimbitsa thupi nthawi ya nthawi Ndizopindulitsa, chifukwa zimakhudza kuchuluka kwa mahomoni ndikuthandizira kuthana ndi zizindikiritso zakanthawi [3] . Thupi lanu likamayenda (kwinaku mukuchita masewera olimbitsa thupi) limatulutsa ma endorphin, omwe amakhala ngati oletsa ululu wachilengedwe. Komabe, kumbukirani kuti musadzikakamize ngati mukukumana ndi mavuto ambiri ndikumva kukokana.
Ubwino wochita masewera olimbitsa thupi munthawi yanu:
- Thandizani kukulitsa malingaliro anu ndikulowetsa muma endorphins anu ndikupewa kuyambika kwa kusinthasintha kwamaganizidwe
- Kumenya kutopa ndi kupweteka mutu
- Imachepetsa kupweteka kwa msambo pokweza magazi
- Zimathandizira kuthana ndi dysmenorrhea (nthawi zopweteka kwambiri)
Kuchita masewera olimbitsa thupi monga kuthamanga, kuthamanga, kuyenda mwachangu, kukwera masitepe, ndi zina zambiri, munthawi yanu (pambuyo poti kuchepa kwanu kuthe) kumathanso kukhala kwathanzi ndizo zomwe akatswiri amafufuza. Zochita za Cardio zitha kupanganso mahomoni a endorphin kuti athandize kuchepetsa zizindikilo zina zosafunikira za nthawi ndipo amathanso kuchepetsa kutentha kwa thupi lanu, komwe kumakhala kotsika kwambiri munthawiyo, chifukwa cha kusinthasintha kwa mahomoni [4] [5] .
Kodi Ndi Zochita Ziti Zabwino Kwambiri M'nthawi Yanu?
Kuchita masewera olimbitsa thupi sikutanthauza kungolimbitsa thupi mwamphamvu. Mutha kupita kokayenda kapena kuthamanga kwa mphindi zochepa. Muthanso kuyesa kutambasula magawo a yoga, kuchita masewera olimbitsa thupi mopepuka kapena kuchita masewera olimbitsa thupi kunyumba. Kumapeto kwa tsikulo, ndikofunikira kumvetsera ndikumvetsetsa thupi lanu.
Mukamakokana, nthawi zambiri mumakhala okwiya komanso otupa. Chifukwa chake, musadumphe pomwepo ndikupondaponda liwiro [6] . Yambani pang'onopang'ono ndikutenthetsa potambasula. Zochita zochepa zingachepetse zizindikiro za kusamba ndikukuthandizani kuti muzichita bwino tsiku lililonse [7] . Ma aerobics ndi njira yabwino yoswetsa thukuta ndikusangalala nthawi yanu. Simudzalephera kuchita masewera olimbitsa thupi ndipo mudzamvadi mphamvu zanu ndikulimbitsa thupi. Nazi masewera olimbitsa thupi ochepa azimayi munthawi yawo.
(1) Kuyenda mofulumira : Zochita zolimbikitsidwa kwambiri zakuthandizira kupumula ndikutsika kwambiri kwa mtima komwe kumasuntha minofu yanu ndikuwonjezera kugunda kwa mtima wanu. Chitsanzo chabwino cha izi ndi kuyenda mofulumira kuzungulira dera lanu kwa mphindi 30 [8] .
(2) Kuthamanga : Ngati mukumva kuti mutha kuthamanga, sankhani imodzi. Onetsetsani kuti mwapewa kudzikakamiza komanso kuzindikira malire anu. Imwani madzi ambiri musanamalize kulimbitsa thupi. Imeneyi ndi njira yabwino kwambiri yopezera magazi ndipo imathandizira kuti thupi lanu liziyenda bwino nthawi yomweyo. Mphamvu zanu zidzawonjezekanso, chifukwa chake iyi ndi njira yothandiza yochotsera zovuta zama nthawi [9] .
...
(3) Kusambira : Kusambira ndi njira yabwino yopumulira mukamayenda. M'malo mochita zachiwawa, onetsetsani kuti mukumenyedwa pang'onopang'ono. Izi zikuwonjezera kuchuluka kwa magazi anu ndikukulitsa mphamvu zanu. Njira imodzi yopumulira mukamachita masewera olimbitsa thupi ndikusankha backstroke [10] [khumi ndi chimodzi] . Tsopano mutha kukhala mukuganiza, nditha bwanji kusambira padziko lapansi ndi mathithi am'madzi pansi, chabwino, ndichifukwa chake tili ndi tampons kapena makapu akusamba. Mapadi sangagwire ntchito ndipo amangodzaza madzi.
(4) Yoga : Imodzi mwazochita zolimbitsa thupi kwambiri, yoga ndiyabwino nthawi yanu. Pewani kutembenuka (yoga imayika pomwe mtima uli wokwera kuchokera pansi kuposa mutu) ndipo yang'anani pazotambasula zomwe zimayang'ana pamimba kuti muchepetse kukokana kwanu. Kupuma ndi kupumula masewera olimbitsa thupi amathanso kuthana ndi mavuto ndikuwonjezera kuyenda kwa magazi [12] .
(5) Kujambula : Izi ndizochita zolimbitsa thupi nthawi yanu. Gona pansi molunjika ndi mikono yanu ndi zigongono zili pansi pa chifuwa chanu. Dzikwezeni nokha pogwiritsa ntchito zala zanu zakumaso ndi zotsogola ndikugwirizira. Bwerezani zochitikazi nthawi ndi nthawi. Iyi ndi njira yabwino yopatsira thupi lanu lonse kulimbitsa thupi nthawi yanu [13] .
...
(6) Zochita zam'mimba : Mutha kusankha kuchita masewera olimbitsa thupi omwe amalimbikitsa kulimbitsa vuto la abs. Mutha kuganiza kuti zidzakhala zopanda phindu, poganizira kuti mwina mukukumana ndi kukokana. Koma iyi ndi njira yabwino kwambiri yochepetsera minofu yam'mimba, yomwe ingachepetse kusamba kwanu [14] .
(7) zolemera Kukweza zolemera kumapanga minofu yolimbitsa thupi yomwe imawonjezera kagayidwe kake komanso kuchuluka kwa zopatsa mphamvu. Onetsetsani kuti mwasankha kulemera kopepuka ndikuyang'ana pazoyambira zazing'ono. Pumulani pafupipafupi ndipo onetsetsani kuti simulimbikira kwambiri [khumi ndi zisanu] .
(8) Kuvina : Iyi ndi njira yabwino kwambiri yotulutsira nyengo yanu ndikuwotcha mafuta. Valani nyimbo zomwe mumakonda ndikuvina. Muyenera kukhala thukuta popanda kugwira ntchito mopitirira muyeso.
Zochita Zomwe Muyenera Kupewa M'nyengo
Ngakhale kuchita masewera olimbitsa thupi kumakhala kothandiza kwa inu, kupsinjika kwa thupi kwa zolimbitsa thupi kumatha kusokoneza gawo la hypothalamic-pituitary-ovarian axis, lomwe limakhala malo olamulira pakusamba kwanu, komwe kumatha kubweretsa kusowa nthawi, kuphulika kwa magazi (nyini kutuluka magazi kunja kwa nthawi yanu) ndikusintha mayendedwe anu (chifukwa cha kulemera / kuchepa kwamafuta komanso kusintha kwama mahomoni) [16] .
Pamapeto Pomaliza…
Kuchita masewera olimbitsa thupi munyengo yanu ndikotetezeka ngati mumakhala omasuka ndikutero. Komabe, ngati muwona kutuluka kwachilendo kapena kukokana kwakukulu mutatha kuchita masewera olimbitsa thupi, malingaliro a akatswiri ayenera kufunidwa.
