Ndili ndi mfundo zachuma sizitsutsana - masewera motsimikizika bwino bwino moyo. Kufufuza mochulukirapo kumatsimikizira kuti masewera okhazikika kumalepheretsa kukula kwa matenda ena osachiritsika, mwachitsanzo, matenda amtima ndi mitundu ina ya khansa.
Koma zolimbitsa thupi zimathandiza kuti musangokhala chipolopolo chabe. Kuchita masewera olimbitsa thupi kumakhala ndi zotsatira zabwino pa chikhalidwe cha munthu. Zotsatira za zomwe zachitika posachedwapa zidafalitsidwa m'buku la Christina Hibbert "8 Chinsinsi cha thanzi la m'maganizo ndi zauzimu." Nayi izi zazikulu:Zolimbitsa thupi zimathandizira kuchotsa nkhawa
Kuchita masewera olimbitsa thupi kumawonjezeka mu ubongo kuchuluka kwa maumboni a neurotranstsmitters a "thanzi labwino" Endorphine wotsimikizika mwa njirayo amachepetsa kupsinjika, kum'thandiza kumenya nkhondo ndikupewa chisangalalo.
Zoyenera Kuyesa:
Pilates, yoga kapena tayach, yesani kukonzanso katundu ndi magawo opumulira. Ngati nkhawa zimatsogolera ku minofu yokhazikika ya minofu, yesani zinthu zokulemererani komanso kukweza thupi. Izi zabwino zimatulutsa mphamvu zoyipa. Izi zitha kusinthanso ndi yoga.Imagwira mankhwala achilengedwe kuchokera pakukhumudwa
Ngakhale kuti kuvutika maganizo ndi matenda ofala kwambiri amakono, kumakhala ndi kuthekera kwakukulu kwambiri - 80%. Ndipo zolimbitsa thupi motere ndizothandiza kwambiri. Kafukufuku akuti kuchita masewera olimbitsa thupi nthawi zonse kumagwira ntchito ngati antidepressants abwino. Ndi masewera olimbitsa thupi pafupipafupi, serotonin, dopamine ndi norepinephrine, mulingo wa zinthu izi mu thupi laumunthu lomwe likuvutika ndi nkhawa.
Zoyenera Kuyesa:
Tulukani ndikuyenda kapena nthangala ndi bwenzi, ndikofunikira kupita kumlengalenga nthawi zambiri komanso masana. Kwa anthu omwe ali ndi nkhawa, olimbitsa thupi kwambiri komanso ogwiritsa ntchito nthawi yayitali amakhala othandiza (ngati palibe zotsutsana zina pathanzi).Mulingo wa nkhawa umachepetsedwa
Lipoti la ntchito yapadziko lonse lapansi likunena kuti gawo limodzi mwa magawo atatu a azimayi a padziko lapansi atha kugwera ndi nkhawa. Kuchita masewera olimbitsa thupi kuchotsa mavuto amisala, sinthani magazi ndikukhazikitsa kuchuluka kwa mtima. Amatsogolera ku mitsempha yamanjenje. Makamaka, poona wolemba bukulo, makalasi a aderobic, ndipo zotsatira zake zomwe zimakwaniritsidwa ndi makalasi pafupipafupi zimatha kukhala miyezi itatu.
Zoyenera Kuyesa:
Sankhani makalasi okhala ndi mphamvu yayikulu kapena yotsika, Cardio Hardio imangowonjezera nkhawa. Ndikofunikira kwambiri kulowa mkalasi zamakalasi bwino. Ntchito yabwino kwa anthu omwe ali ndi nkhawa kwambiri akusambira, chifukwa amaphatikiza khama komanso kupumula m'madzi.Kuthana ndi Chisoni
Kuchita masewera olimbitsa thupi - njira yabwino yogwiritsira ntchito tsiku losafunikira. Zochita zolimbitsa thupi ndiye njira yabwino kwambiri yothandizirana ndi mavuto olakwika komanso ovuta. Pambuyo kusewera masewera, kuzindikira kumayendetsedwa, kuwoneka ngati kumasintha pavuto.
Zoyenera Kuyesa:
Kuyenda njinga yayitali. Makampani.Imadzutsa kudzidalira
Kafukufuku akuwonetsa kuti masewera okhazikika amalimbitsa thupi, zomwe zimachitika, zimapangitsa kuganiza kokhazikika komanso thandizo lonse lapansi ndi chidwi kuti asangalale ndi moyo. Kudziyesa kwa munthu amene akuchita masewera olimbitsa thupi kumakulitsa osati kokha ndipo sikungoti mungoyamba kumene kumawoneka bwino, komanso chifukwa mumayamba kumva bwino komanso thupi lanu.
Zoyenera Kuyesa:
Sankhani ndikusankha mtundu wa ntchito zomwe sizingayambitse malingaliro osayenera, ndipo tsatirani ndandanda. Kupumula kwa yoga ndi pilates ndi koyenera.Imathandizira kukonza maboti
Masewera aliwonse a aerobic amadzaza ndi maselo a oxygen matenda am'magazi ndikusintha ntchito yake. Mumayamba kuganiza bwino komanso moyenera. Mu mayanjano apadziko lonse lapansi pakuwerengera mayeso a Alzheimer ku mayeso azachipatala, adazindikira kuti zolimbitsa thupi zimathandizira luso lokonzekera komanso kuyang'ana komanso kukondana, makamaka ngati muli pagulu kapena osadziwa.
Pakati pa okalamba anthu omwe amachita masewera olimbitsa thupi, mayeso a IQ amapereka zizindikiro zapamwamba.
Zoyenera Kuyesa:
Kuyambira kusuntha - mumapanga gawo loyamba kupewa kupewa dementia. Kafukufuku akuwonetsa kuti ntchito zonse zofunika kupanga ndi kusaka malingaliro ndikwabwino kuthamanga mlengalenga, kotero kuti mupite kukadya nkhomaliro m'malo mwa miglumpo malo odyera, ikhale njira yolondola kwambiri yopumira.Imalimbikitsa ubale
Akatswiri amati masewera olimbitsa thupi amawonjezera ubale. Aliyense. Ndiye kuti, pitani ku holo ndi mnzanu kapena wina wochokera kwa anzanu ndizothandiza kwenikweni kuzizindikiro zonse. Mu awiri, izi zimakhazikitsa ubwenzi ndi magwiritsidwe, chifukwa muli ndi cholinga chofala. Mwaubwenzi wochezeka, amapanga mphindi yothandiza ndipo imathandiza osaphonya makalasi.
Mu maphunziro amodzi, kwa masabata 12, adawafunsa limodzi gulu la masewera kuchokera ku amayi omwe ali ndi ana aakazi. Pamapeto pa kuyesera, aliyense anavomereza kuti izi zinakhudzidwa kwambiri ndi maubale awo.
Zoyenera Kuyesa:
Masewera ogwirizana ndi okondedwa. Samalani kwambiri chifukwa cha kulimba mtima monga mwa makalasi awa.Zimathandizira kutsimikiza, kugawana, kutaya ndi mantha
Inde, inde, ndi njira yovuta. Palibe amene akunena kuti muyenera kuthamangira ku masewera olimbitsa thupi pambuyo pa maliro a agogo anu okondedwa kapena kugawana ndi wokondedwa. Koma ngati mukumva mphamvu kuti muchite kanthu, kuchita masewera olimbitsa thupi. Sikuti kungosokoneza, mwina ndi njira yokhayo yothandizira nokha munthawi yovuta.
Zoyenera Kuyesa:
Kuti muyambe, sankhani ngati mukufuna kuchita panthawiyi nokha kapena mumakoka anthu. Kenako pitani pa masewera olimbitsa thupi anu. Zotsatira zake zidzakhala bwino.