Kutenthetsa minofu yanu musanayambe kuchita masewera olimbitsa thupi kumathandizira kuyenda komanso kupewa kuvulala.
Ngongole ya Zithunzi: PeopleImages/iStock/GettyImages
Mwamvapo nthawi miliyoni m'mbuyomu: Kutentha ndi gawo lofunikira kwambiri pakulimbitsa thupi kwanu.Ndipo mwatsoka, ndi amene amanyalanyazidwa kwambiri.
"Kutentha kumapatsa minofu yathu mwayi wodzuka tisanawatsutse ndi katundu," Jamie Nickerson, CPT, mphunzitsi waumwini wa Boston, akuuza LIVESTRONG.com."Kukankhira magazi ku minofu yanu musanayambe kuchita masewera olimbitsa thupi kumawathandiza kuti azigwira ntchito bwino pamene akunyamula."
Kutenthetsa ndikofunikanso kuti minofu yanu isunthike.Kodi mudakhalapo ndikuwuluka ndipo mawondo anu sanafune kusuntha mutayimirira?Izi ndi zomwe zimachitika m'malo olumikizirana mafupa athu ngati magazi sakuyenda pang'ono kuminofu yathu - timalimba ndikuuma.
Kukonzekeretsa minofu yathu kuyenda mwachibadwa kumatanthauza kukonzekera mafupa athu.Kusinthasintha kwabwinoko komanso kusiyanasiyana kumapereka maubwino ambiri kwa matupi athu, kuphatikiza kupewa kuvulala, kuphulika kwabwinoko komanso kupweteka kwapagulu kochepa, malinga ndi Mayo Clinic.
Kotero, timaphunzitsira bwanji kuyenda kwathu ndi kutentha nthawi yomweyo?Mwamwayi, zomwe mukufunikira ndi kulemera kumodzi.Kuonjezera katundu pamayendedwe anu amalola mphamvu yokoka kuti ikuthandizeni kukukankhirani mozama mu kutambasula kwanu.Ngati muli ndi kettlebell imodzi yomwe ili mozungulira, muli bwino kuti muzitha kutenthetsa bwino.
"Ubwino wa ma kettlebell umafunikira imodzi yokha, ndipo mutha kuchita zambiri nayo," akutero Nickerson.Kukhala ndi kettlebell yowala, 5- mpaka 10-pounds ndi zonse zomwe mukufunikira kuti muwonjezere pang'ono pamayendedwe anu.
Chifukwa chake, yesani kuzungulira kwamphindi 10 kwa thupi lonse ndi kettlebell yopepuka musanachite masewera olimbitsa thupi.
Momwe Mungapangire Maseŵera Olimbitsa Thupi
Chitani magawo awiri a masewera olimbitsa thupi kwa masekondi 45 iliyonse, kupumula masekondi 15 pakati pa masewera aliwonse.Mbali zina pomwe pakufunika.
Zinthu Zomwe Mudzafunika
● Kettlebell yowunikira
● Chovala cholimbitsa thupi n’chosankha koma tikulimbikitsidwa
Nthawi yotumiza: Feb-04-2023