Ubwino wa masewera

Makamaka magwiridwe antchito a anthu okhala m'mizinda yayikulu amalepheretsa anthu kuchita masewera okhazikika. Komabe, World Health Organisation yalimbikitsa kuti azichita masewera olimbitsa thupi osachepera mphindi 2 pasabata kuti achepetse vuto la matenda a mtima, kuthandizira chithandizo cha matenda osachiritsika monga Type 150 shuga ndi khansa, komanso kupewa.
Kafukufuku akuwonetsa kuti masewera ndi masewera olimbitsa thupi, omwe amafunikira kuti munthu akhale ndi moyo wathanzi, amathandizanso kuchiritsa komanso amathandizira kuchiritsa kwa anthu omwe ali ndi matenda ena.
Katswiri Wachipatala Wothandizira ndi Kukonzanso Malinga ndi ziwerengero zaposachedwa, Nuran Gün akuti achikulire omwe amachita masewera olimbitsa thupi komanso masewera olimbitsa thupi ali pachiwopsezo cha 34 peresenti cha kufa kuposa omwe sanachitepo kapena kuchita izi. Ndikofunika kutsindika kuti ndondomeko yoyenera yolimbitsa thupi iyenera kugwiritsidwa ntchito kwa munthuyo ndikuti kuchita izi kuyenera kubwerezedwanso pafupipafupi m'malo moyenera matendawa. Kuchita masewera olimbitsa thupi m'miyoyo ya munthu mwa kukhalabe ndi moyo wogwira, chitetezo kuchokera ku mitundu ina ya khansa, zachiwerewere komanso matenda a Alzheimer's, monga kuchepa kwa kukumbukira, monga kuchepetsa matendawa. Ngakhale mavuto abwinobwino a tsiku ndi tsiku monga kudzimbidwa, kugona tulo, kutopa, kupweteka mutu, kufooka komanso kutulutsa magazi ndizochepa pakati pa omwe amachita masewera olimbitsa thupi nthawi zonse.

Ndiye ndimasewera ati omwe ndi othandiza kuthana ndi matenda ati?
Monga mtundu wa masewera olimbitsa thupi ochepetsetsa omwe amayang'ana pachifuwa chanu, kumbuyo ndi pamimba, Pilates imangoyang'ana m'maganizo ndi kulumikizana thupi. Ma pilate amathandizira mafupa anu kuyenda mozungulira momwe akuyenera kukhalira, ndikupanga khola lamphamvu lamatumbo.
Kuyimilira kwabwino kumatheka pogwiritsa ntchito minyewa yonse ya msana ndi pulogalamu yoyendetsa molondola yomwe imathandizira ma vertebrae mogwirizana ndi chidziwitso ndi malangizo omwe dokotala amapereka.
Malangizo a mavuto a lakhalira, kusinthika kwa mafupa m'mimba mwa azimayi, kusowa kwa mafupa am'mimba omwe amadziwika kuti ndi osakwanira defecation komanso matenda a fecal incontinence. Ma pilate omwe amachitika motsogozedwa ndi mphunzitsi yemwe amaphunzitsidwa zamapiritsi azachipatala ndiwothandiza pakulimbana ndi zovuta za msana monga hernia.
Kusinkhasinkha, Tai Chi: Kafukufuku wasonyeza kuti kusinkhasinkha kumathandizira kwambiri pamakhalidwe ndi thanzi. Monga momwe zimapangidwira ndikuyenda pang'onopang'ono, zimathandizira kupumula popereka moyenera komanso kuchepetsa kupsinjika. Ngakhale ndimasewera olimbikitsidwa kwa mibadwo yonse, zawonedwa kuti ndalama zopitilira zaka 50 zimachepetsedwa pochepetsa mwayi wakugwa ndi ngozi ndi kuvulala komwe kungachitike.

Yoga: Zikafika minofu yanu, ngati simugwiritsa ntchito, mudzazitaya. Zowonjezera modekha za Yoga zimakusungani inu kuti mukhale ndi moyo wogwira ntchito. Zimathanso kuchepetsa kupsinjika, kuwongolera kupuma, kutulutsa minofu yanu ndikupatsanso mphamvu.
Kusambira: Kutentha kwa nyengo kumachulukitsa iwo omwe amakonda kusambira m'malo mopita kukachita masewera olimbitsa thupi. Imalimbikitsa kusunthika ndi kagayidwe, imapangitsa kuti minofu yomwe ili kumtunda kwa thupi ikhale yowonjezereka komanso imapereka mphamvu yolimbitsa minofu ndi kupirira, komanso imapangitsanso kusinthasintha. Zotsatira zabwino zimawoneka bwino mukamachita masiku atatu pa sabata.
Popeza mphamvu yakukweza yamadzi imagwiritsidwa ntchito, siyimayika zovuta zilizonse pakulumikizana ndipo sizipanga chiwopsezo chovulala ngakhale molumikizana. Ndiwosagwira kwenikweni m'malo mongoyendaonda.
Gait: Kuyenda ndi maphunziro a Cardio omwe amagwira ntchito kwambiri pamtolo, miyendo ndi ng'ombe. Ndiwothandiza kuteteza ndi kukonza thanzi lanu logwirizana, kulimbitsa thanzi la mtima, kusintha momwe mumasinthira ndikuwotcha ma calories. Komabe, mawonekedwe okonda komanso osagwirizana ayenera kupewedwa poyenda ndipo upangiri wa dokotala uyenera kutengedwa kuti muthawe bwino.