Munayamba liti kuchita masewera olimbitsa thupi? Pamene mukukula, m'pamenenso muyenera kudziwa kufunika kokhala oyenerera. Ndiye cholinga cha kukhalabe olimba n’chiyani? Kodi muli ndi yankho?

Kulimbitsa thupi = kupindula kwa minofu + kutayika kwa mafuta, kuphunzitsa mphamvu pamodzi ndi masewera olimbitsa thupi a aerobic kungakuthandizeni kuchepetsa thupi, kulimbitsa minofu ya thupi, kusintha bwino gawo la thupi.
Ngati mutha kusintha dongosolo lolimbitsa thupi lomwe limakuyenererani, khalani ndi masewera olimbitsa thupi 3-5 pa sabata, ndikumamatira kwa nthawi yayitali, mudzatha kukolola mzere wokhutiritsa wa thupi.

Ndipo khalani olimba, osati kukuthandizani kumanga minofu ndi kutaya mafuta, komanso kupindula zosiyanasiyana, monga:
1, kulimbikitsa kufalikira kwa magazi, kuchepetsa kuchuluka kwa lipids m'magazi, kuchotsa cholesterol yambiri m'thupi, kulimbitsa thupi bwino;
2, kusintha kagayidwe kachakudya m'thupi, kulimbikitsa kusinthika kwa maselo, kukana kukalamba msanga kwa ntchito zosiyanasiyana za thupi;
3. Sungani khungu lolimba, kuchepetsa maonekedwe a makwinya, kuthandizira kusunga mawonekedwe a msinkhu wachisanu, ndikupangitsani kukhala ndi chidaliro;

4, onjezerani anti-stress, kulimbikitsa thupi kutulutsa dopamine, kuti mukhalebe ndi malingaliro abwino komanso oyembekezera, khalanibe osangalala moyo wanu wonse;
5, kukhala ndi thupi labwino, kupewa kudzikundikira mafuta, kutali ndi vuto la mafuta, kulimbitsa thanzi lawo, kusintha gawo la thupi;
6, kulimbitsa thupi mayamwidwe kashiamu mphamvu, kukuthandizani kusintha kachulukidwe mafupa, kuchepetsa chiopsezo fracture okalamba;
7, kusintha chitetezo chokwanira, kuchepetsa chiwerengero cha chimfine ndi malungo, kuchepetsa chiwerengero cha khansa, kupewa matenda;

8, kuchita masewera olimbitsa thupi, kuchepetsa kuchepa kwa hippocampus, kuthandizira kukumbukira, kuchepetsa chiopsezo cha matenda a Alzheimer's;
9, kuchotsa mitundu yonse ya matenda ang'onoang'ono, monga lumbar protrusion, kupweteka kwa msana, kupsyinjika kwa minofu, kudzimbidwa, kusintha ndondomeko ya thanzi, kulimbikitsa gulu la minofu ya thupi, kulimbikitsa m'mimba ntchito, kuchepetsa kudzimbidwa, potero kuchepetsa kulemetsa kwa thupi;
10, sinthani zovuta kuphatikiza chifuwa cha hunchback, khosi kutsogolo, kuti mupange mawonekedwe owongoka, sinthani mawonekedwe awo ndi chithunzi chawo.

Kodi maubwino 10 awa ndi oyenera kuyambitsa pulogalamu yolimbitsa thupi?
Kulimbitsa thupi, mutangoyamba kumene, ndibwino, mutangoyamba kumene, mumapindula mwamsanga. Kulimbitsa thupi kuyenera kupewa kutentha kwa mphindi zitatu, masiku atatu akusodza ndi masiku awiri a maukonde a dzuwa, kulimbitsa thupi koteroko kumakhala kochepa, ndipo sikungathe kukolola phindu la kulimbitsa thupi.
Ngati mutasankha kuyamba, ndikuyembekeza kuti mutha kukhalabe opirira komanso odziletsa kuti mumamatire, ndipo mtsogolomu mudzathokoza nokha chifukwa chogwira ntchito mwakhama tsopano.