Kodi mungayende bwino bwanji kuti muchepetse thupi?

Sitikutsutsana ndipo simukuvomereza, koma kuthamanga, ngakhale mutakukonda, ndi njira yodalirika kwambiri pakati pa masewera onse kuti mukhale ndi ubwino ndi thanzi. Zomwe zinakuchitikirani kuti muchepetse kulemera sizingakhale zodabwitsa, chifukwa anthu ambiri amayendetsa molingana ndi cholinga ichi. Ndipo kuti zotsatira zikhale zogwirizana ndi kutaya nthawi ndi mphamvu, ndikofunikira kwambiri kuti mudziwe momwe mungayendetse bwino kuti muchepetse kulemera.

Ubwino

Kuthamanga sikuthandiza kokha monga mafuta oyaka mafuta . Pakati pa njoka timaphunzitsa kupirira kwa minofu yathu ya mtima, kuwonjezera kuchuluka kwa mapapo, kuphunzira kupuma kwambiri. Ubongo wathu umakhala wopindulitsa kwambiri ndi mpweya pakutha, izi zimachitika chifukwa cha kuyendetsa kwa magazi mwamsanga ndi zakudya za ziwalo zonse. Chifukwa cha izi, zikutheka kuti panthawi yomwe muthamanga kapena mutatha mpikisano mudzakhumudwa ndi lingaliro lina labwino, kapena lingaliro loyambirira la vutolo.

Panthawi yothamanga, chitukuko cha endorphin, hormone ya chimwemwe, chatsegulidwa, omwe samathamanga kwa nthawi yoyamba adzatsimikizira kumverera kwakumverera, mphamvu zonse, mphamvu ya mzimu, chifukwa cha zotsatira zabwino ndi endorphin.

Malamulo

Kusankha mtunda

Chinthu choyamba chimene mukufunikira kudziwa si momwe mungagwiritsire ntchito , koma makamaka momwe mungagwiritsire ntchito. Ndipotu, ngati mutangoyamba kufotokoza maseŵera m'moyo wanu, mutatsamira pa ndodo yoyamba, mutha kudzidzimitsa kwa nthawi yaitali. Kotero, kwa obwera koyamba (masabata 3-4) ayenera kuthamanga kwa mphindi 7-10. Pamene mukumva kuti simukuvutikanso, musatope ndi kuthamanga kukondweretsa, molimbika mutenge mphindi 15-20. Choncho, kamodzi pa sabata ndikupitiriza kukula mtunda ndikufika nthawi yabwino kwambiri - mphindi 40.

Tempo

Kuchokera pa kuyendayenda kumadalira makamaka ngati mudzataya thupi kapena ayi. Choncho, yankho la funso la momwe mungayendetse bwino kulemera kungakhale - kawirikawiri kupitirira. Ngati liwiro lanu liri lochedwa kwambiri, kuthamanga sikudzawonjezeka mpaka nthawi yomwe mafuta oyaka moto akuyambidwa, ndipo, tsoka, kuthamanga kwanu kudzatsikira pansi. Kuthamanga kwakukulu kumadzetsa kufooka kwa minofu ndi mtima.

Kupuma

Tsopano mawu ochepa onena za momwe mungathamangire ndi kupuma bwino. Monga mukudziwira, muyenera kupuma ndi mphuno yanu ndi kutulutsa pakamwa panu. Zikuwoneka kuti ndizosavuta kuchita zonse ndi pakamwa, koma apa pali zinazake.

Pa kudzoza kupyolera mu mphuno, mpweya umatenthedwa (kapena utakhazikika) mpaka kutentha kovomerezeka kwa thupi. Kuwonjezera apo, mphukira yapadera imatuluka mu mphuno ya mphuno mlengalenga - fumbi lonse ndi dothi zimatha pa iwo, ndipo mapapu akutsuka kale. Kuwonjezera kwina kupuma kwa mphuno ndikuti mphuno imapangitsa kupuma kukhala yowonjezereka komanso yosasunthika, ndipo othamanga omwe amapuma kupyola pakamwa samaliza mpikisano choyamba - kupuma kwakukulu kumathamanga msinkhu.

Kuchoka pa vuto la "mphuno ndi pakamwa", wina ayenera kutchula kupuma kwa diaphragmatic. Iyenera kukhala yophunzitsidwa mosamala. Ambiri a ife tikupuma, pamene kupuma kwakukulu kumatanthawuza kudzaza mapapo ndi mpweya kupita kumimba.

Wotentha

Timakonda kunyalanyaza kutenthetsa ndi kutentha, ndipo nthawi yomweyo "tenga ng'ombe ndi nyanga". Chotsatira cha chidwi chimenechi kapena ulesi ndikutambasula ndi kusokoneza kapena kuthamanga kopanda phindu. Kutentha kusanayambe kuthamanga kuli ngati kapu yamadzi kuyambira m'mawa. Kodi munamvapo kangati ponena kuti mumayenera kumwa madzi oyera pamaso pa kadzutsa, zomwezo ndi kuthamanga - kutentha kumaphatikizapo njira yochepetsera (mphamvu yogwiritsira ntchito mphamvu) ndipo panthawi yoyamba mpikisano mudzataya thupi.

Zotsatira

Ngati muli a anthu omwe amayembekeza kusintha kwa dziko pambuyo pa sabata, simungayambe. Zotsatirapo za kuchepa thupi, thanzi lidzayamba pang'onopang'ono ndipo lidzawonekeratu mu miyezi ingapo. Choncho, lezani mtima!