Momwe mungakhalire mpweya?

Ngati mumatsatira moyo wathanzi ndi kuchita masewera olimbitsa thupi, ndiye kuti mukufunikira mpweya wabwino. Mmene mungakhalire opirira ndi kupuma - werengani nkhaniyi.

Kupuma kupuma, monga anthu amanenera, kumalimbikitsidwa ndi ntchito zoganiziridwa za masewerawa omwe amaimira ntchito ya aerobic. Mitundu yotere imakhudza: masewera oyendayenda, kuthamanga, kuthamanga mwamsanga ndi njinga zamoto, kusambira, kugwedeza, kuwongolera mapiri. Maphunziro, omwe amachitirako masewerawa, amachititsa kuti minofu ikhale ndi mtima komanso kuwonjezera mapupa. Ndiponso, ndi katundu wokhazikika, momwe ziwiya zimakhalira - zimakhala zotanuka kwambiri.

Kodi mungatani kuti mukhale ndi zipangizo zozizira?

Zovuta za zochitika zomwe tazisankha kwa inu zidzakuthandizani mwamsanga kupuma mpweya. Lamulo lalikulu la kupambana ndilokhazikika pa makalasi.

1. Nthawi zambiri mpweya ndi mpweya wotuluka. Yambani ntchitoyi kuchokera pa mphindi imodzi, pang'onopang'ono muwonjezere katundu.
2. Pangani mpweya wolimba ndi kupuma. Ndiye, m'malo mwake, ziwombankhanga ziyenera kutsekedwa, ndipo kutuluka kwa mpweya kumakhala bwino.
3. Tengani mpweya wozama, wodekha kwambiri. Ndiyeno ayambe kutulutsa mpweya m'magawo ang'onoang'ono mpaka kumapeto. Gwiritsani mpweya wanu momwe mungathere. Muyenera kukhala ndikumverera kuti mapapu anu agwirizane.
4. Tengani pang'onopang'ono ndi kupuma kwakukulu, kuwerengera makumi atatu ndi kutulutsa pang'onopang'ono.
5. Tengani mpweya wozama, pang'onopang'ono kuwerengera khumi, muwerenge kachiwiri, mpaka mutamva mapapu anu atadzaza.
6. Tengani mpweya pang'ono kupyolera mu mphuno yanu, kenako mutuluke pakamwa panu ndi nsonga.

Mukamachita masewera olimbitsa thupi, ndiye kuti mukulondola kupuma ndilo fungulo la maphunziro opambana. Yesetsani kuchita zotsatirazi zozizira panthawi yopuma kapena kukwera:

1. Kupuma kokha pochepetsa, ndi kutulutsa pamwamba.
2. Tengani mpweya wakuya, gwiritsani mpweya wanu ndipo panthawi ino muchite kuchuluka kwa masewera kapena masewera.
3. Tsopano limbani ndi kutulutsa mpaka kumapeto. Kambiraninso kuyambitsa kukankha kapena kukwera .
4. Chifukwa cha masewero olimbitsa thupiwa, mukhoza kupuma kupitirira, ngati maphunziro anu adzakhala okhwima komanso okhazikika.