Kuchita masewera olimbitsa thupi ndikofunikira kwa anthu omwe ali ndi nyamakazi komanso odwala omwe ali ndi gawo limodzi. Kulemera kwanu ndi mphamvu zanu za minofu zingathandize kuchepetsa kuwongolera ndi kusintha zotsatira za opaleshoni yanu pambuyo pakuchita opaleshoni yowonjezera.
Komabe, zingakhalenso zovuta kudziwa kuti ntchito ndi zotetezeka ndipo zingatheke popanda kupweteka.
Kwa anthu omwe ali ndi nyamakazi, ululu wophatikizana ukhoza kusokoneza zochita zina. Kwa iwo omwe ali nawo gawo limodzi, akhoza kukhala akuyang'ana zosankha zomwe sizidzawonongeke mmalo mwake. Nazi njira zingapo zomwe mungaphunzitsire kuti musakhale ndi ululu, ngakhale mukudwala nyamakazi. Izi zingakhalenso zosankha zabwino kwa anthu omwe ali ndi gawo limodzi ndipo akufuna kuonetsetsa kuti zimatenga nthawi yaitali.
Pilates
Pilates ndi njira yowopsya yolimbikitsira minofu yofunika kwambiri mu thupi (pachimake) mwa njira yochepa, yotetezeka. Mutha kuganiza kuti Pilates sangawonongeke mokwanira, koma ochita masewera olimbitsa thupi ndi ophunzitsa masewera samatsutsana. Pilates yakhala chida chodziwikiratu cha mankhwala ovulaza ndi kupewa ngakhale ngakhale ochita masewera olimbitsa thupi. Pilates ndi otetezeka pamalumikizo ndipo amatha kuwongolera mawonekedwe a thupi.
Yoga
Yoga ndi imodzi mwa ntchito zochitidwa zochita masewera olimbitsa thupi, ndipo nthawi zambiri zimakhala zovuta kupeza malangizo ndi chithandizo kwa anthu omwe akufunafuna ntchito yochepa.
Yoga imaphatikizapo ntchito zolekanitsa, zosangalatsa, ndi zolimba. Ngakhale anthu omwe ali ndi nyamakazi akhoza kukhala ndi zofooka pakusuntha kwawo, nthawi zambiri amatha kusintha ma yoga omwe amalola kuti achite nawo mbali . Onetsetsani kuti mukulankhulana ndi aphunzitsi anu za zoperewera zomwe mungakhale nazo.
Madzi Aerobics
Kugwira ntchito mumadzi ndi njira yochitira zinthu zopanda phindu popanda kugwira ntchito pamtunda.
Kugwiritsa ntchito madzi kumaphatikizapo kuthamanga, kuyenda, kukwera kapena china chilichonse. Ngakhale masewera akhoza kusewera m'madzi (mwachitsanzo, polo polo, basketball, etc.), kuteteza kupweteka pamodzi.
Kusambira
Pogwiritsa ntchito kusambira, ziwalo zanu zimathandizidwa ndi madzi, kuchepetsa kupweteka kwa nyamakazi. Kwa anthu omwe ali ndi nyamakazi yoopsa kwambiri m'chiuno kapena mawondo awo, kusambira kungatheke ndi kukopa-buoy kuti akupatseni mtima wabwino popanda kuika katundu uliwonse pamapiko kapena m'maondo.
Maseŵera
Kupita njinga ndi imodzi mwazimene ndikuzikonda, chifukwa si njira yokhayo yogwiritsira ntchito masewera olimbitsa thupi, koma kuyendetsa njinga zamoto kumachititsa kuti khungu likagwirizane. Kupita njinga kumapangitsa munthu kukhala ndi mtima wabwino komanso wamtima komanso amamasula ziwalo zolimba zomwe zimapezeka anthu omwe ali ndi nyamakazi. Yambani ndi maulendo oyendetsa njinga, ndipo pita panja mukamakula.
Makina Olemera
Kuphunzitsa ndi zolemera kungathandize kulimbitsa minofu komanso njira yabwino kwambiri yopititsira patsogolo thanzi la mafupa. Kugwiritsa ntchito zolemera kumayenera kuchitidwa mosamala, koma ndi malangizo abwino, pafupifupi aliyense angathe kuphunzira zochepa zozizwitsa zozizwitsa. Ngakhalenso ndi zidziŵitso zingapo komanso chidziwitso chachikulu, kulemera kwa thupi kungakhale kokwanira kwa nyamakazi.
Kuyenda
Kuyenda ndi chinthu chokondeka kwambiri cha odwala nyamakazi. Ngakhale si ntchito yabwino kwa anthu omwe ali ndi nyamakazi, kuyendetsa masewera olimbitsa thupi n'kwabwino kwambiri kusiyana ndi kulipira masewera olimbitsa thupi. Kotero ngati mukufuna kuyenda, yendani! Pali njira zina zomwe mungasinthire kuyenda kwanu popitako bwino, kuphatikizapo kuyesa kuyenda mozungulira ndikuphatikiza manja anu.
Tai Chi
Tai chi ikugwiritsidwa ntchito kwambiri monga chithandizo chokwanira cha matenda osiyanasiyana ndipo imapindulitsa pazochitika zonse zakuthupi ndi thanzi labwino. Anthu omwe ali ndi nyamakazi awonetsedwa kuti ali ndi kupweteka pang'ono kwa nyamakazi pochita ntchito za tai.
Zochita zolimbitsa thupizi zimathandizira kukhala oyenera, kuyenda, ndi mphamvu.
Mawu Ochokera
Monga mukuonera, pali zambiri zomwe mungachite kuti muthe kuchita masewera olimbitsa thupi, ngakhale omwe ali ndi ululu wamagulu a nyamakazi. Kuchita masewera olimbitsa thupi kwasonyezedwa kuti kuli othandiza kwa odwala matenda a nyamakazi pisanayambe ndi opaleshoni yowonjezerapo. Chizoloŵezi chabwino chikhoza kuchitidwa popanda kupweteka kochulukira ndipo popanda kuopseza kuwonongedwa kwa posachedwa. Pamene mukuyenera kukambirana kaye pulojekiti yatsopano ndi dokotala wanu, nthawi zonse odwala amapindula akamakhala nawo nthawi yogwira ntchito. Musalole kuti nyamakazi yanu ikutsogolereni kuti mukhale ndi moyo wamba - funani njira ina yomwe ingakuthandizeni kuti muzisuntha ndi kukhalabe olimba.
Zotsatira:
> Geneen LJ, Moore RA, Clarke C, Martin D, Colvin LA, Smith BH. "Kuchita masewera olimbitsa thupi ndi kuchita masewera olimbitsa thupi ovutika kwa akuluakulu: mwachidule cha Cochrane Reviews" Cochrane Database Syst Rev. 2017 Apr 24; 4: CD011279