Kalozera Wanu Womvetsetsa Magawo Osiyanasiyana a Kulimbitsa Thupi

Mayina Abwino Kwa Ana

Zigawo za Physical Fitness Infographic
Kulimbitsa thupi kumagawidwa m'magulu osiyanasiyana omwe amasiyana munthu ndi munthu . Munthu aliyense akhoza kuphunzitsidwa pazigawo izi za kulimbitsa thupi kuti apititse patsogolo luso linalake kapena ntchito zina. Kumanga pazigawo zinazake kumatha kubweretsa kusintha komwe mungafune pakulimbitsa thupi kwanu, thanzi lanu, komanso moyo wanu.

Werengani kuti mudziwe ndi kumvetsetsa zigawo zolimbitsa thupi izi.

Zigawo Zolimbitsa Thupi
Chithunzi: Shutterstock

Kodi Zigawo Zogwirizana ndi Thanzi Pamalimbitsa Thupi Ndi Chiyani?

Kutha kuthamanga kilomita imodzi kapena ziwiri kapena kutha kusindikiza pa benchi sikokwanira; kuti gauge ndiwe woyenera bwanji , ndikofunikira kuyang'ana mabokosi onse! Kulimbitsa thupi kwathunthu kumatanthauzidwa ndi momwe thupi lanu limagwirira ntchito m'zigawo zonse zolimbitsa thupi.

Kulimbitsa Thupi: Kupirira kwamtima Chithunzi: Shutterstock

Nazi zigawo zolimbitsa thupi zokhudzana ndi thanzi:

- Kupirira kwa mtima

(Kal, tchulani chiganizo pazomwe izi.)Katswiri wolimbitsa thupi komanso katswiri wa kadyedwe kake Neha Godiawala Shah akuti, 'Kuwongolera thanzi la mtima kungachepetse chiopsezo chokhala ndi matenda a mtima mwa kuwonjezera mphamvu ya mtima, mapapo, ndi mitsempha yathu! Ngati maphunziro amtima achitidwa bwino, mphamvu ya mtima wanu imadutsa, kusungunuka kwa mitsempha yanu yamagazi ndi mphamvu ya magazi anu kuti mutenge mpweya wabwino. Ngati kulimba mtima kwanu kuli bwino, mudzatha kuchita zonse aerobic ndi ntchito zolimbitsa thupi molimba mtima kwambiri. Kupopa magazi kukakhala kosavuta m'thupi mwanu, m'pamenenso mtima wanu umachepa kwambiri.'

-Minofu Mphamvu

Mphamvu ya minyewa ndi muyeso wa mphamvu yayikulu kwambiri yomwe minyewa imapanga pakuyesa kumodzi kwakukulu! 'Zitsanzo za masewera olimbitsa thupi omwe amapangitsa kuti minyewa ikhale yolimba imaphatikizapo kuphunzitsa kukana, monga kukweza zitsulo, masewera olimbitsa thupi, ndi masewera olimbitsa thupi. Kuthamanga, kupalasa njinga, ndi kukwera mapiri ndizonso zosankha. Imodzi mwa njira zodziwika kwambiri zoyezera mphamvu ya minyewa ndi njira imodzi yokha: kukweza zolemera momwe mungathere panthawi yochita masewera olimbitsa thupi kubwereza kamodzi kokha. Zitsanzo ndi kusindikiza pachifuwa, squats, deadlifts, etc. Kukweza zolemera zolemera ndi kubwereza pang'ono, kuzungulira 4-8, ndi mphamvu! Kafukufuku akuwonetsa kuti imatha kulimbana ndi matenda a osteoporosis, kupewa kuvulala komanso kutayika kwa mafupa, 'akutero Shah.

Amawonjezeranso kuti minofu imathandiza kuwotcha mafuta, kotero kuti mukakhala ndi minofu yambiri, thupi lanu limatentha kwambiri, ngakhale popuma komanso pa tsiku.

- Kupirira kwa Minofu

Kupirira kwa minofu ndiko kuthekera kwa minofu mobwerezabwereza kulimbana ndi kukana. Shah akuti, ' Ngati minofu yanu ikugwirana mofananamo kangapo kamodzi, mukugwiritsa ntchito kupirira kwa minofu . Kubwereza kangapo kochita masewera olimbitsa thupi, kaya kulimbitsa thupi, kuphunzitsa kukana kapena kukulitsa kupirira kwanu kwamtima ndi zochitika monga kupalasa njinga, kusambira kapena kuthamanga ndi njira zolimbikitsira minofu.

Pulogalamu yabwino yopirira minofu imaphatikizapo kusakaniza bwino kwa masewera olimbitsa thupi omwe amagwiritsa ntchito miyendo imodzi kapena ziwiri kapena ziwalo. Zitsanzo zimaphatikizapo kukankha, matabwa, squats, mapapu, sit-ups, ndi zina zotero. Kaya ndizochitika za tsiku ndi tsiku monga ntchito zapakhomo kapena muli pakati pa masewera olimbitsa thupi, thupi lanu limafuna kupirira kwamphamvu. Mukakhala ndi zambiri, simudzatopa ndipo mudzatha kupirira zambiri pamene mukugwiritsa ntchito mphamvu zochepa. Ngati mufananiza zigawo zonse za kulimbitsa thupi, minofu mphamvu zili ngati kuthamanga , ndipo kupirira kwamphamvu kuli ngati kuthamanga mtunda wautali!'

Kulimbitsa thupi: kupirira kwaminyewa Chithunzi: Shutterstock

- Kusinthasintha

Kusinthasintha ndi kuthekera kwa mafupa anu kuyenda momasuka kudzera mumayendedwe omwe alipo, makamaka pagulu lililonse, mwachitsanzo, kutambasula minofu payokha kapena kuchita masewera olimbitsa thupi ngati mapapo. Kusinthasintha kwapamwamba kumakupatsani mwayi wogwira ntchito zapakhomo ndi mayendedwe atsiku ndi tsiku monga kutola zinthu pansi, kumanga zingwe za nsapato, ndi zina zambiri, mosavuta.

Kulimbitsa thupi: Kusinthasintha
Chithunzi: Shutterstock

- Maonekedwe a Thupi

Chimodzi mwazinthu zofunika kwambiri pazigawo zonse za kulimbitsa thupi, kapangidwe ka thupi kumatanthawuza kuchuluka kwa misa yowonda ndi kuchuluka kwa mafuta m'thupi. Minofu yowonda kwambiri imaphatikizapo minofu, mafupa, ndi ziwalo zonse. Imadziwikanso kuti Body Mass Index kapena BMI, chiŵerengerochi ndi gawo lachitetezo chathupi. Kuchuluka kwa mafuta m'thupi kumawonjezera chiopsezo cha matenda a mtima ndi zovuta zina zaumoyo.

Zigawo Zokhudzana ndi Thanzi Lamphamvu Pathupi
Langizo:
Samalani zigawo zolimbitsa thupi izi kuti muwongolere kaimidwe ndi minofu ndi magwiridwe antchito olumikizana.

Ndi Ziti Zogwirizana ndi Luso la Kulimbitsa Thupi?

Zigawo Zogwirizana ndi Luso la Kulimbitsa Thupi Chithunzi: Shutterstock

Zinthu zokhudzana ndi luso sizili kanthu koma ma module olimbitsa thupi omwe amakhudzana ndi ntchito zinazake, mwachitsanzo, masewera. Zigawo zolimbitsa thupi izi zimathandizira wosewerayo kuchita bwino m'malo osiyanasiyana monga kuthamanga ndikofunikira pa mpira pomwe kusanja ndikofunikira pamasewera olimbitsa thupi!

Phunzirani za zigawo zolimbitsa thupi zokhudzana ndi luso:

- Mphamvu

Izi ndi zonse, gawo la thupi komanso luso lokhudzana ndi kulimbitsa thupi. Mphamvu imatanthawuza mphamvu yaikulu yomwe minofu kapena gulu la minofu lingagwiritse ntchito koma mu nthawi yochepa kwambiri. Mwa kuyankhula kwina, ndikutha kwa minofu kugwiritsira ntchito mphamvu zambiri mu nthawi yochepa kwambiri, monga pamene mukuthamanga kapena kusambira. Chigawo cholimbitsa thupi ichi chikugwirizana ndi kupirira kwa mtima.

Kulimbitsa thupi: Mphamvu Chithunzi: Shutterstock

- Kuthamanga

Shah akuti, 'Agility ndi kuthekera kosintha kolowera mwachangu komanso moyenera mwa kukhala ndi kaimidwe koyenera. Ngati mukuvutikira kusuntha mbali ndi mbali kapena kupeza kuti simukuyenda bwino kwambiri, maphunziro a agility adzakuthandizani kuwongolera magwiridwe antchito anu. Zimakuthandizani kuti muphunzire luso la kutembenuka, kusuntha miyendo ndi kupindika mwachangu. Kukhala wofulumira kukhoza kusintha momwe mukuyendera tsiku ndi tsiku. Kaya mukufuna kuwongolera bwino, kusinthasintha, kuwongolera, kumanga kulumikizana kwanu ndi thupi lanu kapena kukonza nthawi yanu yochira, maphunziro aukadaulo adzakufikitsani pamenepo.'

- Liwiro

Chigawo chokhudzana ndi lusoli chimalumikizidwa ndi kulimba mtima ndipo chimatanthawuza kutha kusuntha miyendo kumtunda ndi kumunsi pansi mwachangu, monga kugwira, kukoka, kapena kuponya zinthu. Maphunziro othamanga ndi ofunikira osati kwa othamanga okha, komanso kwa iwo omwe ntchito zawo zimaphatikizapo kunyamula zinthu zolemetsa.

Kulimbitsa thupi: Liwiro Chithunzi: Shutterstock

- Nthawi Yochitira

Nthawi yochitapo kanthu imatanthawuza nthawi yomwe imatengedwa kuti muyankhe zokopa zakunja zomwe zimasintha nthawi zonse, monga mpira, nkhonya, ndi masewera otere. Zolimbitsa thupi zochepetsera nthawi yochitirapo kanthu zimaphatikizapo kuthamanga pomwepo ndi liwiro lalikulu kapena kuthamanga pa treadmill.

- Kulondola

Chigawo ichi ndi mphamvu ya thupi yodzitsogolera yokha ndipo ndi mphamvu yopita ku mfundo inayake. Kulondola, limodzi ndi kulimba mtima, kumabwera mumasewera ngati kuponya nthungo, kulumpha kwatali, kulumpha kwakukulu , ndi zina. Kulondola kungawonjezeke ndi kukhazikika, kusinkhasinkha, ndi kuchita.

Kulimbitsa thupi: Kulondola Chithunzi: Shutterstock

- Kulinganiza ndi Kugwirizana

Kusinthasintha kwa machitidwe ndi kayendetsedwe kake kumafuna kuti thupi likhale loyenera, mwachitsanzo, lolunjika. Kugwirizana kwa thupi kumatanthauza kutha kwa thupi kusuntha mbali zambiri za thupi limodzi, mogwira mtima komanso mogwira mtima.

Langizo: Zida zolimbitsa thupi zokhudzana ndi luso zimafuna kulimbitsa thupi kwakukulu kuposa zokhudzana ndi thanzi.

Kulimbitsa Thupi: Kukhazikika Ndi Kugwirizana Chithunzi: Shutterstock

FAQs

Q. N'chifukwa chiyani kuli kofunika kuganizira mbali zonse za kulimbitsa thupi?

KWA. Shah akuti, 'Kulimbitsa thupi pafupipafupi kapena kuchita masewera olimbitsa thupi kumalimbikitsa minofu ndi mafupa olimba. Zimapangitsa thanzi la mtima, kupuma komanso thanzi labwino. Zimathandizanso kuti thupi likhale lolemera, kuchepetsa chiopsezo cha matenda a shuga a mtundu wa 2, matenda a mtima, kunenepa kwambiri komanso kuchepetsa chiopsezo cha khansa zina. Pali zabwino zambiri ngati mumayika patsogolo kulimbitsa thupi. Ndikofunikira kumvetsetsa kuti kulimbitsa thupi ndi chiyani, komanso momwe munthu angapitire kukhala wokwanira. Ndikofunikira kuyang'ana mbali zonse za kulimbitsa thupi chifukwa zimakuthandizani kukonzekera ndikuchita chizolowezi chanu cholimbitsa thupi.'

Ndikofunika kuyang'ana mbali zonse za thupi lolimba Chithunzi: Shutterstock

Q. Njira zabwino zopititsira patsogolo maluso okhudzana ndi kulimbitsa thupi?

KWA. Shah akulangiza, 'Yesetsani ndi cholinga chokulitsa luso linalake. Ndikofunikira kupanga mapulogalamu olimbitsa thupi omwe amathandizira kulimbitsa thupi kwathunthu komanso kuphatikiza masewera olimbitsa thupi omwe amathandizira zochitika za tsiku ndi tsiku. Chifukwa chake kutengera zomwe mumachita m'moyo wanu watsiku ndi tsiku, pali maluso ena omwe amakhudzidwa pomwe maphunziro anu olimba angakuthandizeni kukupangani bwino.'

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