Pezani Zochita Zomwe Zili Zabwino Kwa Akazi Omwe Ali ndi PCOS Kuchita
Palibe funso kuti kuchita masewero olimbitsa thupi n'kofunikira kwa amayi omwe ali ndi PCOS. Kuchita masewera olimbitsa thupi kokha kumathandizira kuchepetsa kulemera kwa thupi ndi kusintha maganizo, koma kungathandize kuthana ndi chonde, kuchepa kwa matenda komanso kuchepetsa matenda ena ambiri. Nthawi zina, amayi omwe ali ndi PCOS amapewa kuchita masewera olimbitsa thupi kapena kuyesa ntchito zatsopano chifukwa cha mantha. Mwinamwake amamva kuti kukula kwawo kumachepetsa iwo kuchita masewera olimbitsa thupi kapena kumverera mopanda mawonekedwe.
Zithunzi za thupi zimatha kubweza amayi monga ena safuna kuti awoneke akuchita. Koma mantha sayenera kupambana phindu la kusuntha matupi athu
Kodi mukufunikira masewera olimbitsa thupi ati? Ndondomeko za boma zimalimbikitsa anthu a ku America kuti atenge mphindi 150 pa sabata pazochita zolimbitsa thupi kapena maminiti 75 pa sabata lachitetezo chochulukirapo . Pokhala cholinga chachikulu, yesetsani ntchito ya mphindi 30 tsiku lililonse. Koma khalani osangalala, siziyenera kuchitidwa mwakamodzi. Kuchuluka kwa mphindi zisanu ndi ziwiri zachitetezo chokwanira chofanana ndi kuchita ntchitoyi kwa kutambasula kwa mphindi imodzi. N'chimodzimodzinso ndi miyezi itatu yokwanira ya ntchito yachidule. Ingokhalani otsimikiza kuti mutenge mtima wanu ndikusunga pa 60% mpaka 75% yanu yapamwamba.
Ngati mwakonzeka kuyamba kusuntha thupi lanu kuti mukondweretse ndi thanzi labwino kapena ngati mwakhala mukuchita masewera olimbitsa thupi ndikufuna kupondereza thupi lanu, apa pali zochitika zazikulu, zosangalatsa kwa amayi omwe ali ndi PCOS kuti achite.
Tengani Icho mu Stride
Kuyenda ndi limodzi mwa ntchito zabwino kwambiri za PCOS chifukwa zingatheke kulikonse ndipo zimangofunika nsapato zoyenda. Ngati simusangalala ndi kuyenda nokha, yambani nyimbo kapena funsani mnzanu kuti agwirizane nanu. Limbikitsani chizoloŵezi chanu choyendetsa mwa kuwonjezera nthawi: kuyenda koyendayenda mphindi zisanu paulendo wocheperako ndikuyenda kuyenda mofulumira kapena kuyenda.
Sinthani njira yanu nthawi ndi imodzi yomwe imaphatikizapo mapiri ndi malo apamwamba.
Pump It Up
Azimayi okhala ndi PCOS amatha kupanga minofu mofulumira, uthenga wabwino ngati mukuyesera kuwotcha mafuta owonjezera. Gwiritsani ntchito izi kuti mupindule mwa kukweza zolemera kawiri pa sabata. Simudziwa kuti ndiyambe kuti? Konzani zokambirana ndi mmodzi mwa ophunzitsa pa masewera anu ochitira masewera olimbitsa thupi (gawo lina lamasewera lidzasangalala mosangalala ngati gawo lanu). Kuwonjezera apo, ganizirani zokambirana ndi wophunzitsa mwezi uliwonse kapena kusintha kusintha kwanu. The Les Mills Bodypump yotchuka, ndi kalasi yomwe imaperekedwa pafupipafupi ku US ndipo imaphatikizapo ola limodzi la maphunziro a kulemera kwa magulu omwe amagwira ntchito thupi lonse.
Pezani Madzi
Ntchito zogwirira ntchito monga kusambira ndi madzi otentha a zumba kapena zumba ndi ntchito zabwino kwa amayi omwe ali ndi PCOS. Izi zimagwiritsa ntchito kugwiritsa ntchito thupi lonse ndipo zimakhala zosavuta kumalo. Ngati mukusambira akudumpha, dzipuseni nokha pakuika mtunda kapena zolinga za liwiro. Mukufuna zambiri zavuta? Yesani kuyimirira pamwamba pamabedi omwe amadziwika kuti SUP. Masewera a kunja akunja amamangiriza thupi lonse pamene akumanga bwino. Kayaking amagwiritsira ntchito thupi lapamwamba ndi minofu yapamwamba ndipo ndi njira ina yabwino yokhalamo bwino m'madzi.
Tenga Swing
Kodi mumachita zinthu zolimbitsa thupi tsiku ndi tsiku? Yesetsani thupi lanu mwa kuphunzira kapena kuchita masewera . Mwachitsanzo, lozani tchalitchi cha tenisi sabata iliyonse (m'nyumba kapena kunja) pa msinkhu wanu. Nthawi zonse ankafuna kuphunzira momwe angagwiritsire ntchito galasi? Lowani kwa maphunziro. Sikuti mudzangokhala ndi masewera olimbitsa thupi koma mumacheza ndi anzanu atsopano.