Kodi kukhala dyhalku kunyumba

masewera aliyense amafuna katundu aakulu, osati nthawi zonse chuma cha thupi lathu yokwanira kuwathandizanso. Chitsanzo omveka ndi dongosolo kupuma, kapena anthu - "dyhalki". Ngati iwo sunayambe zokwanira, ndiye palibe mphamvu Sudzatitsogolera kuti mukufuna. Choncho, mavuto zazikulu wothamanga aliyense ndi kukhala dyhalki.

Monga mukudziwa, mpweya wabwino wa chidwi makamaka amene masewera ndi moyo wathanzi - kuposa mawu kapena chizolowezi. Tiyeni tione mmene kukhala dyhalku kupeza ro masewerawo ndi kupanga thupi saizi, yomwe ndi yofunika koposa mendulo iliyonse.

Kodi kulimbikitsa dongosolo kupuma

Development ziwalo kupuma zimathandiza kuti mwadongosolo masewera olimbitsa thupi. Pakati pa masewera omwe kukhala kupuma, ndi: kuthamanga, kusambira, kukwera, kupalasa njinga ndi kupalasa, siketing'i ndi mtundu kuyenda. Maphunziro kuthandiza kuonjezera mphamvu ya m'mapapo ndi kulimbikitsa mtima. Ndi katundu zonse bwino chikhalidwe mtima: Amakhala kwambiri zotanuka.

Pamene zolimbitsa thupi kumalimbitsa thupi lonse. luso lake kupirira akatundu olemera pa yaitali yaitali amatchedwa kupirira. Musaganize kuti kupirira yekha Akatswiri kapena ogwira ntchito za nyumba mphamvu. Man kutsogolera moyo wokangalika, kuchita popanda izo.

Amene ndi chifukwa chake kuli kofunika

Msasa ku nkhalango, kuyenda pa njinga, ntchito m'munda - ichi ndi zambiri amafuna chuma cha thupi. Ndipo ngakhale kugula yaitali kuwasandutsa zoopsa ngati mulibe mphamvu zokwanira.

anthu ophunzitsidwa ndi Hardy kuyang'ana bwino kuposa anthu amene ali aulesi kapena kalekale muyenera zolinga wapadera. Nthawi zonse anzeru, portly, ndipo, ndithudi, iwo alibe pogwiritsa owonjezera. anthu awa kusuntha molondola, mofulumira ndi molimba mtima. Komabe, kusintha kunja - ichi ndi mbali yoyamba ya ndalama. Palinso kusintha mkati. Ndi maphunziro nthawi zonse ndi woyenera zikusintha zikuchokera magazi (chinawonjezeka chiwerengero maselo a magazi), lomwe limathandiza kuti patsogolo ziwalo mkati ndi oxygen. minofu kupuma mwa anthu ophunzitsidwa Bole wolimba ngati minofu mtima.

chilimbikitso

Mokulira ambiri ali ana amadziwa kukhala dyhalku ndi kupirira. Ntchito zovuta kuchita - mothamanga. Komabe, si onse omwe akumenya mu umoyo wawo. Asayansi mobwerezabwereza anasonyeza kuti anthu akale anali amphamvu kwambiri, kudya ndi cholimba. Iwo anali ambiri kuthamanga pa mtunda akhakula. N'chifukwa chiyani anthu ambiri wakale akuthamanga? Yankho lake ndi losavuta: kupeza chakudya kapena zosayenera chakudya. Chitsanzo chimenechi chikusonyeza mmene zolinga amagwira ntchito yofunika kwambiri.

Aliyense amene amalephera kuti tikhulupirire kuti m'pofunika ntchito m'dzina la thanzi, kanthu koma akudwala moyo masewera sadzamva. Pajatu, kwa mtundu wa maphunziro muyenera kusiya njira zawo za miyambo yakale ya moyo, momasuka ndi omasuka. Choncho muyenera kuyang'ana pa maphunziro ndi njira kuwonjezera kwa moyo wa achinyamata, zabwino, kukongola, ndi ochepa zaka wapatali. Ochepa mudziwa kukhala dyhalku, ndikofunika kumvetsetsa chifukwa zimenezi, ndipo athe kubweretsa ndekha.

Kodi kupirira n'kutani

Lingaliro la kupirira chimakwirira osiyanasiyana lalikulu la maonekedwe a thupi. Kupuma kupirira makamaka ogaŵikana mitundu iwiri: aerobic ndi anaerobic.

Anaerobic kupirira akufotokoza kuti thupi kuchita ntchito iliyonse thupi popanda kuchuluka ofunikira oxygen. Kapena kuti achite zinthu zina thupi kanthu amagwiritsa ntchito zinthu mkati. amayamikira kuwerenganso ntchito ya ambiri zokambirana kwa nyengo yochepa ya nthawi.

Thupi kupirira - kuti thupi kuchita ntchito likuvutika chakudya oxygen. Pano, monga ulamuliro, pamafunika zosiyanasiyana zokambirana ndi njira yaitali.

Ndi wapadera ndipo ambiri kupirira. Woyamba ndi wakuti othamanga amene kwa nthawi yaitali, kuchita kanthu chomwecho, kukwaniritsa angwiro izo. Koma wachiwiri inu muyenera anthu amene alibe kuthamangitsa kwa mendulo, koma thanzi ndi mawu akatumba onse ndi ziwalo za thupi. Aliyense anasankhira mtundu wa mphamvu izo kukhala - izo zidalira pa cholinga.

Kodi kukhala dyhalku kuthamanga

Ili ndi funso zofala, chifukwa anthu ambiri ndawala pake, ndi gawo la mikango a iwo sali akatswiri othamanga. anthu amenewa alibe mavuto ndi kulemera muyeso, thupi lawo nthawi zonse ali pa zala zathu, ndi kutalika kwa maganizo. Pa kuthamanga ziwalo kupuma anayamba ntchito mofulumira kwambiri, ndipo magazi limayenda ndi mpweya popereka za m'mimba ndi ubongo.

Mukayamba kuchita chikhalidwe akuthamanga, ndiye muyenera kulabadira mfundo zazikulu zitatu: gradualism, kugwirizana, kuvomereza. Tiyeni tione iwo.

• Pang'onopang'ono. Kuyambira pa tsiku loyamba musamatenge maola ambiri maphunziro. Talikitsani mtunda muyenera mosamala kulamulira mayendedwe ndi chikhalidwe chawo. Anthu amene akufuna kuthamanga ndi thandizo la dongosolo kupuma kubwezeretsa pambuyo kusuta, m'pofunika kusamala kwambiri ndi mphamvu ya maphunziro. Tiyenera kukumbukira kuti thupi ayenera kupuma kwabwino ndi achire pambuyo kuvutika maganizo.
• Mosalekeza. Pofuna kukwaniritsa ngakhale zotsatira zing'onozing'ono muyenera kuchita masewera olimbitsa thupi. Njira yokhayo mungathe kusintha kupirira kwanu ndi thanzi.
• Lagamula. Katundu akhale osangalatsa sakanachita. Ngati aliyense kulimbitsa thupi ndi ufa, koma inu kupyola kawiri, posapita nthawi anataya chilakolako kuthamanga. Tiyeni ndibwino njira zina mozungulira - mpikisano yaing'ono, kunyongedwa bwino ndi zosangalatsa.

kunyumba workouts

Anthu ambiri amadabwa kuphunzitsa dyhalku kuthamanga kunyumba. Kumene, kuti bwino pa mpikisanowu, inu muyenera kuthamanga. Koma kuti thupi ndinapirira ndi thupi zoyenera akhoza kukhala kunyumba. Izi sayenera kugula mtengo zida thupi. Aliyense thupi (Kankhani akuluakulu, kukokera akuluakulu, kudumpha, etc.) ndi ubwino kupirira kupuma. A aakulu ndi kulumpha chingwe. Chingwe osati kuthandiza kumangitsa thupi lonse, koma Kutithandizanso katundu wabwino wa dongosolo kupuma. A njira yosavuta kukhala dyhalku kunyumba ndi kufufuma kwa balloons lapansi. Izi ndondomeko yosavuta ndi bwino ndikachite Mapapo ndi mtima.

Kodi kuphunzitsa kwa dyhalku kusambira

Kusambira, monga kuthamanga ndi masewera imene mpweya n'kofunika, makamaka ngati ndi kusambira m'madzi. Ngati wosambira sadziwa kupuma bwino, iye sadzatha kugonjetsa wautali. Tiyeni tione angapo Zochita kuchita kupuma pamene kusambira.

1. Atayima madzi, muyenera kupuma ndipo agwera mu nkhope madzi, angoti wake nthawi yomweyo. Ndiye muyenera kuchita awiri pang'onopang'ono zikulilima ya manja ake. Popeza kugwedezeka yachiwiri, inu kuyamba kupuma mpweya m'madzi, mpaka pamene anamaliza kusisita ayenera kutha kutulutsa ndi kutukula mitu yanu pamwamba pa madzi. mpweya ndiye, ndipo womberani akubwerezedwa.
2. Machitachita olimbitsa thupi ndiwo anachita pa akuya osaya. Mokoka mpweya wambiri, muyenera kuyenda pansi pa madzi mu madzi. Pang'onopang'ono kutulutsa mpweya zonse muyenera kuti mapapo likhala lopanda kwathunthu. Kupuma masekondi angapo mpweya tingathe ndi kupuma kachiwiri. Kenako zonse akubwerezedwa. Iwo m'pofunika kuti Chitani khama ndi rhythmically, kuthera osachepera kuchuluka kwa nthawi pamadzi.

Zochita izi ndi lophweka, koma yankho la funso mmene kukhala dyhalku kusambira m'madzi ndipo monga kusambira.

Pomaliza

Choncho, tidadzatulukira mmene kukhala dyhalku, ndi zimene imaimira. Ndi lalikulu, pafupifupi mitundu yonse ya masewera, kumlingo osauka dongosolo kupuma. Ndipo kwambiri ndi masewera, ndi zothandiza kwambiri ndi kwa Mapapo ndi mtima. Choncho anthu ambiri akuchita nkhani yemweyo pachimake monga mwa Zochita zake maphunziro ndi zina kukhala lino kapena kuti mphamvu mokulirapo. Mwachitsanzo, anthu amene ali ndi chidwi mu funso la kuphunzitsa kwa nkhonya dyhalku kuphunzira osachepera akuthamanga, kusambira ndi kudumpha chingwe.