Pali njira zambiri zophunzitsira zolimbitsa thupi, ndiye masewera olimbitsa thupi omwe mumachita nthawi zambiri ndi ati?

Anthu ambiri adzasankha kuthamanga, malire othamanga ndi otsika, malinga ngati miyendo imatha kuthamanga. Komabe, kuthamanga sikophweka kumamatira.

Masiku ano, masewera olimbitsa thupi omwe Xiaobian angafune kulangiza ndikudumphadumpha, omwe ndi masewera omwe amatha kuseweredwa ndi anthu osakwatiwa, awiri komanso angapo.

Kudumpha chingwe ndi masewera osangalatsa kwambiri, pali njira zambiri zosewerera, ndizosavuta kumamatira. Kuwotcha mafuta kwa chingwe chodumphira ndi kuwirikiza kawiri kuthamanga, ndipo mukhoza kuchita masewera olimbitsa thupi pamene mukusewera, kuchotsa mafuta pathupi lanu, ndikukusungani bwino.

Kudumpha chingwe kungathe kuchita masewera olimbitsa thupi, kuwongolera kugwirizanitsa kwa manja ndi mapazi ndi kusinthasintha kwa thupi, kulimbitsa mtima ndi mapapu, lolani thupi lanu likhalebe laling'ono la thupi, kuchepetsa kukalamba kwa thupi.

Kudumpha chingwe ndi mtundu wa masewera olimbitsa thupi, kusuntha kumatha kulola thupi lanu kumasula dopamine, kuthamangitsa kukhumudwa, kusaleza mtima, kukhalabe ndi chiyembekezo, kukana kupsinjika kudzakhala bwino, kutha kukana kupsinjika kwa moyo.

Chingwe chodumphira chimangofunika malo ang'onoang'ono kuti amalize, sichidzakhudzidwa ndi nyengo, akhoza kuchita masewera olimbitsa thupi kunyumba, malinga ngati mumamatira, mukhoza kukumana ndi kudzikonda bwino.

Komabe, mukamalumpha chingwe, muyeneranso kudziwa njira yoyenera, simungathe kuchita mwachimbulimbuli.

Anthu ambiri amanena kuti kulumpha kungapweteke mafupa, mwina njira yanu yodumphira ndi yolakwika, monga kulumpha kwambiri, kulemera kwake kumakhala kolemera kwambiri kuti mafupa azitha kunyamula mphamvu yokoka kwambiri.

Ndibwino kuti anthu omwe ali ndi mafuta opitirira 30% asamaganize kudumpha chingwe choyamba, ayambe kuyendetsa njinga, kusambira, kuyenda ndi masewera ena ang'onoang'ono ophatikizana ophatikizana, ndiyeno yesani kudumpha maphunziro a chingwe pamene mafuta a thupi agwera pansi pa 30%. .

Gwiritsitsani njira yolondola yolumphira chingwe, sichidzapweteka bondo. Mukamadumpha maphunziro a zingwe, mawondo a mawondo adzawonongeka, koma kuwonongeka kumeneku ndi kuwonongeka kwabwino, pamene thupi lipuma mokwanira, kulimba kwa minofu yofewa kudzakhala bwino.

M'malo mwake, kukhala nthawi yayitali kumapha kwambiri thanzi, kumathandizira kufooketsa mafupa, kuyambitsa matenda osiyanasiyana olumikizana mafupa. Ingosunthirani mmwamba, kuchita masewera olimbitsa thupi moyenera kumathandiza kulimbikitsa thupi, kutalikitsa moyo ndikuchepetsa mawonekedwe a matenda.

Ndiye, njira yoyenera yolumphira chingwe ndi iti? Mfundo zingapo zodumphira kuti muphunzire:

1, sankhani chingwe chodumpha chachitali osati chachifupi, chimatha kudutsa pansi pa mapazi.

2, sankhani nsapato zamasewera omasuka kapena kulumpha chingwe paudzu, mutha kuchepetsa kupanikizika pamalumikizidwe.

3, musalumphe kwambiri polumpha chingwe, sungani chala pansi, kuti mupewe kupanikizika kwambiri pamalumikizidwe.

4, pogwira chingwe cholumphira, sungani mkono waukulu ndi chigongono pafupi ndi thupi, ndipo dzanja lizizungulira chingwecho.

5, kumayambiriro kwa kudumpha, pamene mwatopa (osachepera 1 miniti), imani ndi kupuma kwa mphindi 2-3, ndiyeno mutsegule chingwe chatsopano chodumpha. Ndi bwino kudumpha chingwe kwa mphindi 10 nthawi iliyonse.

6, pambuyo kulumpha chingwe kuchita gulu kutambasula kumasuka mwendo minofu gulu, m'mbuyo mmene minofu kukangana, kupewa maonekedwe ang'onoang'ono wandiweyani miyendo, kuthandiza kuchira minofu.