Kodi Ubwino Ndi Malangizo Otani pa Kudumpha Chingwe?

Kulumpha chingwe, zolimbitsa thupi, masewera olimbitsa thupi kapena imodzi mwazinthu zabwino kwambiri zolimbitsa thupi za Cardio. Ndi zophweka, zosavuta ndipo zingatheke kulikonse.

Maphunziro, kulumpha chingwe Limati lili ndi mapindu ambiri. Ngakhale kuyenda kapena kuthamanga Amanenedwa kuti ndi othandiza kwambiri kuposa ntchito zina zakuthupi monga 

Ndilonso njira yochitira masewera olimbitsa thupi yomwe imagwiritsidwa ntchito kwambiri kuti mukhale olimba komanso ogwirizana mwa othamanga. pano ubwino wa kudumpha chingwe...

Kodi Ubwino Wolumphira Chingwe Ndi Chiyani?

Chingwe chodumpha chimafooka

• Ip atlamakZimapangitsa kuti thupi likhale bwino, limachepetsa mafuta a thupi komanso kuzungulira m'chiuno.
• Choncho, kunenepa kwambiri, matenda a mtima ndi matenda oopsa amachepetsa chiopsezo cha matenda monga
• Lumpha chingwe, Imasungunula mafuta am'mimba ndikuchepetsa index ya misa ya thupi. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu onenepa kwambiri.

Phindu kwa ubongo

• Zochita zolimbitsa thupi zimakhala ndi zotsatira zabwino pa ubongo. 
• Phunziro limodzi, mphindi zitatu chingwe cholumpha Zawonetsedwa kuti gawoli lingayambitse kusintha kwa ubongo komwe kumakhudzana ndi kuphunzira kwachidziwitso. 
• Kuchita masewera olimbitsa thupi kwambiri kumapangitsa kuti munthu azisangalala. Nkhawa ve kukhumudwa amachepetsa chiopsezo cha matenda a maganizo monga

Phindu la thanzi la mtima

• Mphindi khumi za thanzi la mtima, malinga ndi kafukufuku wina kulumpha chingwe masewera zikufanana ndi kuthamanga kwa mphindi 30. 
• Lumpha chingwe, Zimapindulitsa pamtima m'njira zambiri.
• Dongosolo la mtima limaphatikizapo kutuluka kwa magazi kupita ndi kuchokera kumtima kudzera mu mitsempha ndi mitsempha. Ip atlamak, kumapangitsa kuti magazi aziyenda bwino m’thupi, amachepetsa mafuta m’thupi, amalimbitsa minofu ya mtima.
• Choncho, chiopsezo cha matenda monga matenda a mtima ndi sitiroko chimachepetsedwa.

onjezerani mphamvu

• Kulumpha chingwe pafupipafupiImathandiza kuwonjezera mphamvu.
• Malinga ndi kafukufuku chingwe cholumphaZothandiza kwambiri kwa minofu ya phazi ndi mfundo. Zimathandiza kuwonjezera kuuma ndi mphamvu. 
• Pafupifupi mphindi 10 ngati masewera olimbitsa thupi nthawi zonse ip atlamaathandizira kuchita bwino komanso kuuma kwapapapapapapa kwa othamanga osachita masewera olimbitsa thupi.

Kupereka kusinthasintha

• Kulumpha chingwe pafupipafupiSikuti zimangowotcha mafuta, zimathandizanso kusinthasintha kwa thupi. 
• maphunziro, freestyle kulumpha chingwewasonyeza kuti zingathandize kuonjezera kusinthasintha ndi olimba thupi.

Toning minofu

• Ip atlamakPoyerekeza ndi mitundu ina ya masewera olimbitsa thupi nthawi zonse, imayendetsa minofu yambiri ya thupi ndikuwongolera minofu. 
• Osachepera mphindi 30 patsiku kuti mumveke minofu kulumpha chingwe.

kukanika kwa fupa

• Malinga ndi kafukufuku wina, kulumpha chingwe pafupipafupiAmachulukitsa kachulukidwe ka mafupa makamaka kwa atsikana. 
• Azimayi okalamba, makamaka, ali pachiopsezo chachikulu cha matenda osteoporosis ndi matenda ena okhudzana ndi mafupa. 
• Ngakhale mavutowa amawonekera pambuyo pake m'moyo, chingwe cholumphaAmateteza kuopsa kwa matenda a mafupa mu ukalamba.

Malangizo othandiza pakudumpha chingwe

• Kusankha zingwe: Kutalika kwa chingwe kumayenera kukhala kokwanira kutalika kwanu. Komanso, sankhani nkhaniyo mosamala. Pamalo a konkriti olimba komanso kugwiritsa ntchito m'nyumba, zingwe zolumphira zopangidwa ndi vinyl ndi licorice ndizabwino kwambiri.
• Lumpha: Samalani kaimidwe ka thupi lanu pamene mukudumpha. Phimbani mawondo anu pamene mukudumpha. Komanso, onetsetsani kuti zidendene zanu sizikugwira pansi nthawi zonse mukatera mukadumpha.
• Yambani: Lumphani mosamala ndikutera mofewa mu gawo loyamba. Pewani kudumpha pamwamba pachiyambi. Mukadziwa zoyambira, mukhoza kulumpha chingwe.
• Malo: Kusankha malo ndikofunikira. Pansi pa matabwa ndi bwino kuposa pansi konkire. Sankhani malo athyathyathya kuti mudumphe mosavuta.

Ndani sayenera kulumpha chingwe?

• Kulumpha chingweNgakhale pali ubwino wambiri wogwiritsa ntchito mankhwalawa, amatha kuvulaza amayi panthawi ya msambo. Chifukwa cha kutuluka kwa magazi nthawi zonse panthawi ya msambo, mitsempha yozungulira chiberekero imafooka. kulumpha chingwe masewera angayambitse kuwonongeka kwa minofu ndikuwonjezera magazi.
• pa nthawi ya mimba osalumpha chingwe. Chifukwa zingayambitse padera chifukwa cha kulekana kwa placenta ndi makoma a chiberekero.
• Ngati mwavulala mwendo kapena nyamakazi kudwala, chifukwa zitha kukulitsa mkhalidwe wanu. chingwe cholumphaFunsani dokotala wanu kale.
• Ngati muli ndi vuto lililonse monga mafupa kapena matenda a mtima osalumpha chingwe.