Zifukwa Zambiri Zosambira

Pamene kusambira nthawi zambiri kumagwirizana ndi chilimwe, ndi ntchito yomwe aliyense angathe kutenga nawo mbali nthawi iliyonse ya chaka ngati pali dziwe la m'nyumba kapena kutentha kuli kofatsa. Inde, pamene kutentha, aliyense ayamba kuyang'ana pozungulira mnzakeyo padziwe. Chotsatira chotsatira chabwino: gulu lachideralo kapena dziwe la midzi, oyeretsa ndi ocheperapo bwino, ndithudi. Kusambira si njira yokondweretsa yokha yozizira m'nyengo yachilimwe. Ndi imodzi mwa masewera kapena ntchito zochepa zomwe sizimagula ndalama zambiri kapena zimafuna zipangizo zilizonse. Silimbana ndi zaka kapena zolepheretsa.

Malingana ndi deta yomwe ikusonkhanitsidwa ndi US Census, kusambira ndikoyimira kotchuka kwa masewera ku US-kumangodzimanga. Nsomba zomwe zimasambira kuchoka mu bokosi lomveka pa alumali omwe muli pakhomo panu, gwirani mnzanu ndikupita ku dziwe lapafupi. Koma musanayambe kuchita, pezani zifukwa 25 zochititsa kusambira kukhala mbali ya moyo wanu.

• 01 pa 25

  Ndiwotchuka

  Osati kuti tikukulimbikitsani kuti muchite chifukwa aliyense amachita izo-ngati ana otchuka onse akudumpha kuchoka pa mlatho, kodi izi zimawathandiza? Kusambira kumatchuka chifukwa chabwino, kapena makamaka zifukwa zambiri, monga momwe mudzapezere pamene mukupitiriza kuwerenga. Malinga ndi lipoti la posachedwapa la ku United States:

  • Masewera osambira ndi nambala 3 pakukonda masewera
  • Kusambira kumakhala masewera 4 otchuka kwambiri ku US
  • Kusambira kuti mukhale wathanzi kumakhala nambala 2 pa kukula kwa ntchito zapamwamba ku United States mu 2013 ndi anthu 3.1 miliyoni atsopano, malinga ndi PHIT America.
  • Kusambira kuti mukhale ndi mphamvu zolimbitsa thupi nambala 2 mu "masewera olimbitsa thupi" omwe sali nawo omwe ali ndi zaka (6 mpaka 65+) ku Report Report 2016 Physical Activity Council .
  • Malinga ndi Fitbit Activity Index, kusambira ndizochita masewero olimbitsa thupi 3 omwe ali ndi zaka zambiri ku Great Britain, No. 4 ku Australia, ndi No. 7 ku United States.

  Kotero, mumakonda bwanji tsopano?

• 02 pa 25

  Kuwonjezeka Kwambiri

  Kugwiritsa ntchito madzi amadzimadzi kumakhudza mphamvu yokoka, kumapangitsa kusambira kukhala njira yabwino kwambiri yochita masewero olimbitsa thupi yomwe imapangitsa kuti mafupa ndi ziwalo zikhale zovuta kwambiri. Ngati ndi dziwe lamoto (bwino kwambiri!), Minofu idzakhala yosasunthika, yomwe imapangitsa kukhala osinthasintha ndikukuthandizani kuti muchite zozizwitsa zofunikira. Ngati ndinu mmodzi wa mitundu yochiritsira yomwe imayambitsa ntchito yolimbikitsana-yochita kupirira, kuyendetsa njinga zamoto kapena zolemera-kusambira kumathandiza kuchotsa poizoni ndi zosafunika, kuteteza minofu yolimba ndi yowawa tsiku lotsatira.

• 03 pa 25

  Kuwotcha Ma Calories

  Kuzisambira ndi imodzi mwa njira zosavuta komanso zabwino zowotchera zoperewera zosakwanira: ora la kusambira limayatsa pafupifupi ma calories 500. Mwachiwonekere, nthano zokhudzana ndi osambira ndi kudya kwa kalori ndi zoona. Taonani Michael Phelps. Kusambira kumawonjezera thupi lanu, kupitiriza "kutentha" kwa kanthawi ngakhale pamene mutachoka padziwe.

• 04 pa 25

  Zimakuthandizani Kusiya Kusuta

  Eya, ndithudi. Madzi amachotsa utsi. Ngati izo sizichita izo, chizindikiro cha 'Kusuta Kusuta' chidzakhala. Ngati munayesapo kusiya kusuta fodya kapena kudziwa wina, atha kukwiya. Ikani mu dziwe ndi kusambira-ikugwira ntchito.

• 05 ya 25

  Kupititsa patsogolo Kukonzekera

  Kusambira kumagwira ntchito yamagetsi. Pa magawo awiri pa atatu aliwonse a thupi limagwira ntchito mukasambira. Thupi lakumtunda ndi la pansi, thunthu, mutu, mikono ndi miyendo amakakamizika kugwira ntchito limodzi kuti ayesetse.

• 06 pa 25

  Kulimbitsa Kutsatsa

  Amayi nthawi zonse amakuuzani kuti musiye kusuta. Sitikuchedwa kwambiri. Kuzisambira kumalimbikitsa ziwalo ndipo kumapangitsa kuti pakhale ndondomeko poyendetsa malo a msana wam'mimba. Izi zimapangitsa kuti azichita masewera olimbitsa thupi kwa anthu omwe ali ndi mavuto osiyanasiyana.

• 07 pa 25

  Zabwino kwa Aliyense; Aliyense

  Okalamba omwe ali ndi zaka 90 amachita izo. Achinyamata (ali ndi kholo mu tow) amachita izo. Kusambira ndibwino kwa aliyense, pa msinkhu uliwonse. Mukangolowa mumadzi ndikuyamba kuyendayenda, thupi lanu limakhala losatha. Zikanakhala bwino tikhoza kumverera bwino nthawi zonse!

• 08 pa 25

  Zonse-Mapulogalamu Opangira Thupi

  Mwamva za mtundu wina wa masewero olimbitsa thupi kukhala "thupi lonse lochita masewera olimbitsa thupi." Mwinamwake-kusambira ndipachiyambi-thupi lokhazikika: limapewera chirichonse kuchoka kumbuyo kwanu kuti mutseke manja anu. Palibe zida zolemetsa kapena zolemera zofunika. M'malo mogula zipangizo zosiyanasiyana zochita masewera olimbitsa thupi kuti mugwiritse ntchito minofu yeniyeni, dumphirani mu dziwe ndikuwonetseratu thupi lanu lonse.

• 09 pa 25

  Bwerani Monga Inu

  Izi sizikutanthauza kusambira wamaliseche, ngakhale, ngati mukufuna kupita kanyumba kanyumba m'madzi anu enieni, ndi kwa inu. Kwa munthu wamba, kusowa sikutanthauza zipangizo zambiri zamakono ndi magalimoto. Zonse zomwe mukufunikira ndi kusambira. Zowonjezera zina, monga thaulo, kusambira, zidoli, kusambira, mapulasitiki, kuthamanga kwa dziwe (kuti ukhale wosangalala), Zakudyazi, ndi zina zonsezi ndi zanu ndi bajeti yanu.

• 10 pa 25

  Cardio Conditioning

  Kusambira kumaonedwa kuti ndi ntchito yaikulu ya aerobic. Ndiko kulondola-simukusowa kulowa mu sitima yanu ya Jane Fonda, kufanana ndi kutentha kwa miyendo, kutuluka thukuta ndi kutuluka koyera pamene mukusinthasintha kwa Rick Astley. O, dikirani-sizo za m'ma 1980.

  Poyerekeza ndi kuyendetsa, pali mpweya wambiri wosambira ndi kusambira, zomwe zimapangitsa kuwonjezereka kwa mpweya, kupanga minofuyi kugwira ntchito molimbika, osadziwa. Kusambira kumalimbikitsanso mtima, kumapangitsa kukhala wamkulu. Ntchito yopopera mtima imakhala yowonongeka kwambiri, yomwe imayambitsa kuyendetsa magazi.

• 11 pa 25

  Amawotcha Kutentha

  Si vumbulutso lalikulu lomwe kusambira limatsitsimula: pamene kutentha kumakwera nthawi zina mpumulo wokha umapezeka mu madzi aakulu. Zowopsya pali matupi ena ambiri omwe amatenga mpata m'madzi! Anthu ena amasangalala kusambira usiku pansi pa nyenyezi. Makamuwo asintha, palibe chifukwa chogwiritsa ntchito kutchinga kwa dzuwa, ndipo nthawi zina ndiwe basi, aliyense yemwe muli naye, usiku, ndi dziwe. Zamatsenga!

• 12 pa 25

  Kudzidzimvera

  Ndi zoona ndi masewera olimbitsa thupi kapena masewera-amamanga chidaliro ndikudzidalira. Chabwino-kotero inu simungapeze t-shirt kapena timapepala, koma kusambira nthawizonse kumachita zinthu izi, ndipo kumawonjezera kudzidalira kwanu. Mumaona kuti muli amphamvu kwambiri-okonzeka kukumana ndi dziko.

• 13 pa 25

  Kwa Moyo Wonse

  Kusambira ndi imodzi mwa maseŵera ochepa amene mungachite m'moyo wanu wonse. Mosiyana ndi zina monga mpira, baseball kapena skiing, simusowa "kusiya" kusambira. Izo zidzakhala ziripo kwa inu nthawizonse.

• 14 pa 25

  Wamtali, Longer, Leaner

  Kusambira kukupangitsani kukhala wamtali? Taonani Michael Phelps. Ngakhale kuti sizowonjezera kutalika kumene ma genetic ndi omwe sangakhalepo, kutambasula kumatha kumanga minofu yambiri, yowonda. Ndiwo "minofu ya kusambira" kuphatikizapo kukaniza maphunziro ndi cardio zomwe zimathandiza kulimbitsa thupi lanu kuti zisunge ma calorie akutentha motalika. Kusambira kungathenso kuyika thupi lanu kupyolera mu kayendedwe kambiri, kuthandiza minofu yanu kukhala yabwino komanso yaitali komanso yosasintha.

• 15 pa 25

  Zogwirizana

  Tiyerekeze kuti mukuchira ndi kuvulazidwa ndipo mukuyembekeza kumanga kapena kumanganso mphamvu. Kusambira kudzakwaniritsa chosowacho ndi chikhumbo. Ndi zophweka pamalumikizi ndipo amapatsa maondo opuma mpumulo kuti asaphonye nthawi zonse pamsewu wopanga miyala-chinachake chomwe simungathe kuchita kwa kanthawi.

• 16 pa 25

  Kuchepetsa Kulemera

  Kwa ena, lingaliro kapena chovala chosambira pamtunda (ngakhale pakhomo la kumbuyo) kungakhale mphamvu yogwira mapaundi ochepa. Anthu omwe amasambira mofulumira kuti asatuluke pamene amaliza ndi kukweza mtima wawo amawotcha mafuta ndi kuchepa thupi, "anatero Jane Moore, MD, yemwe ndi dokotala komanso wothamanga kusambira ku Tacoma, Washington." Chinsinsi ndicho kudzikankhira nokha pang'ono. "

  Krishchens, yemwe ndi mphunzitsi wamkulu wa YMCA Indianapolis SwimFit Masters, anati: "Kuika masitepe ndi kuwonekera pagulu kumalimbikitsa munthu kukhetsa mapaundi angapo." Zilibe kanthu chifukwa chake, kapena china chilichonse chopangitsa mnzanuyo kapena mnzanuyo kusambira, kusambira sikudaphatikizidwe kukhala ndi thupi labwino, mndandanda womwe uli pamwambawu uyenera kuunikira njira zomwe masewera angakwaniritsire moyo wanu.

• 17 pa 25

  Socialization

  Ngati muli ndi dziwe, ndiye mukudziwa maginito omwe angakhale nawo m'nyengo yachilimwe. Aliyense akufuna kutuluka pakhomo la mwanayo. Ngakhale zikhoza kutanthauza nthawi yowonetsera amayi ndi amayi, palibe kukana kuti zimabweretsa ana ndi akulu pamodzi. Mafunde ali onse okhudza chikhalidwe-iwo ndi chikhalidwe kwa iwo okha. Kuyambira mu

• 18 pa 25

  Gulu limodzi ndi Masewera Okhaokha

  Ngati muli ndi mpikisano woterewu kapena muli-kapena kuyesetsa kukhala wothamanga, ndiye kusambira ndizomwe zimakhala zosangalatsa komanso masewera a masewera. Tangoganizirani za Olimpiki, ndi zomwe inu kapena anthu ambiri mudakonda kuyang'ana kwambiri. Kwa ine, mwina, ngati mpikisano wosambira, makamaka ndi iwo omwe ali mkati-makomera makamera, akugwira mbali iliyonse yochititsa chidwi ya mpikisano.

  Kuyambira kuyambira ubwana, kutenga nawo mbali pa gulu la kusambira kungalimbikitse mphamvu, chidaliro komanso kuthekera kuyanjana ndi ena-zomwe zingakuthandizeni m'tsogolo.

• 19 pa 25

  Amaletsa Kudyetsa

  Mwachidule, kudziwa kusambira kumatanthauza kuti munthu sangathe kumira. Yambani maphunziro osambira mukakali aang'ono ndikupitiriza mpaka mwanayo ataphunzira kusambira.

• 20 pa 25

  Kulimbitsa thanzi labwino

  Ndizowona kuti kuchita masewera olimbitsa thupi kumathandiza kuti ana komanso akuluakulu azisangalala. Kwa anthu omwe ali ndi matenda monga fibromyalgia, kusambira kungathandize kuchepetsa kupanikizika ndi nkhawa, pamene mukusangalala, kulimbitsa ndi kutulutsa minofu. Kuchita masewero olimbitsa madzi kumalimbitsa thanzi labwino. Kusambira kungasinthe maganizo mwa amuna ndi akazi.

  Kwa anthu omwe ali ndi fibromyalgia, amachepetsanso nkhawa ndi kuchita masewera olimbitsa thupi m'madzi ofunda akhoza kuchepetsa kuvutika maganizo ndi kusintha maganizo. Kuchita masewero olimbitsa madzi kumathandiza kukhala ndi thanzi la amayi ndi ana awo omwe sanabadwe ndipo zimakhudza thanzi la amayi.

• 21 pa 25

  Amatithandiza Kulimbana ndi Matenda Opatsirana, Post-Op, ndi Matenda Achilengedwe

  Kuchita masewero olimbitsa madzi kumathandiza anthu omwe ali ndi matenda aakulu. Kwa omwe ali ndi nyamakazi, amathandiza kugwiritsa ntchito ziwalo zosakhudzidwa popanda kuwonjezereka. Matenda a nyamakazi amatha kuona kuti kusintha kwa thanzi kumakhala bwino pambuyo pochita nawo hydrotherapy kusiyana ndi ntchito zina. Kuzisambira ndi zochita zolimbitsa madzi zimathandizanso ziwalo zothandizira komanso zimachepetsanso ululu wa osteoarthritis.

  Kupuma kwa Hip ndi Knee Replacement

  Ngati mwapatsidwa chiuno kapena mawondo, dokotalayo mwina adalimbikitsa hydrotherapy. Izi zikutanthauza kusambira. Mutha kulowa mu dziwe pokhapokha atachotsedwa ndipo chilondachi chichiritsidwa, kawirikawiri masabata 6 mpaka 8 atatha opaleshoni.

  Odwala Opatsirana

  Kusambira kunatsimikizira kukhala kopindulitsa kwa odwala asthma. Ganizilani izi - ma stroke amathandiza kuti mapapu akwaniritsidwe ndi kupuma. Ngati mukudwala masewera olimbitsa thupi, kudumpha mu dziwe kumathetsa zizindikiro, chifukwa zimalola kuti asthmatics ikhale ndi mpweya wambiri, kuchepetsa zizindikiro. Chifukwa kusambira kumafuna kuteteza mpweya, kumathandizanso kumapuma ndi kupuma.

• 22 pa 25

  Zimathetsa nkhawa

  Munakhalapo ndi chilolezo cholowa mu galimoto yanu ndikungoyendetsa kutali ndi zonsezi, zirizonse "zonse"? Aliyense amafunika kupumula pang'ono ndi nthawi yopuma-ndiko kawirikawiri zomwe kumapeto kwa sabata ziyenera kukhala pafupi. Kusokonezeka maganizo kuchokera kuntchito, sukulu, banja, kusaka ntchito zonse zimayamba kumangirira. Kuliika ilo silibwino kwa inu kapena kwa iwo okuzungulirani.

  Ngakhale zikhoza kumveka zosavuta, kukwanitsa kungolowa mu dziwe ndikuyamba kusambira kungapereke mpumulo waukulu.

  Mapindu a ubweya wothamanga amathandiza kuti thupi lanu liziyenda bwino bwino, zomwe zimapangitsa kuti magazi azikhala abwino kwambiri mu ubongo wanu. Ngati ubongo wanu umapeza magazi okwanira ndi okosijeni, umayambitsa njira yotchedwa hippocampal neurogenesis, imene maselo a hippocampus amene ataya chifukwa cha kupanikizidwa amalowetsedwa ndi maselo atsopano.

  Zochita za aerobic monga kusambira zingayambitse kumasulidwa kwa endorphins mu ubongo, zomwe ndi mankhwala omwe amabweretsa kukhutira ndi kukhutira.

• 23 pa 25

  Zimalimbitsa chitetezo cha m'thupi

  Kodi mukudziwa kuti kusambira kungakuthandizeni kuti chitetezo chanu chamthupi chitetezeke? Pamene maselo m'thupi nthawi zonse amatenga magazi ndi mpweya, amagwira ntchito bwino ndikugwira ntchito yowonjezera kapena kuchotsa poizoni monga carbon dioxide. Izi zimathandiza thupi lanu kukhala bwino. Kusambira kumathandizanso kuti thupi liziyenda bwino. Pamene maselo a mitsempha ali m'kati, maselo oyera amagawuni amafalitsidwa nthawi zonse, zomwe zimapangitsa kuti chitetezo chiwonjezeretse matenda komanso matenda.

• 24 pa 25

  Banja Loyambira

  Kumene kuli dziwe, banja limasonkhana, kuti lizisambira, losangalatsa, ndi nkhanza. Icho chimapanga chifukwa chokhalira palimodzi-mtundu wa malo apadera, kapena chinachake chozungulira chomwe chingamange ntchito. Makolo a ana omwe ali ndi zilema zachitukuko apeza kuti ntchito zakunja pamalo osasinthasintha, monga kusambira, zimathandiza kuti banja likhale lolimba. Zimakhala ngati zimangotengera mwanayo, ndipo zimapatsa aliyense chinthu chosangalatsa kuchita; mtundu wopambana / kupambana.

• 25 pa 25

  Kupita ku Solo

  Ngakhale malamulo atagwiritsa ntchito kutilangiza ife "kusambira ndi bwenzi" chifukwa cha chitetezo, sizikutanthauza kuti muyenera kukonza tsiku nthawi iliyonse yomwe mukufuna kupita kusambira. Kusunga chitetezo m'maganizo kunyumba, mwana wanu akhoza kusambira yekha kunyumba pokhapokha ngati inu kapena woyang'anira madzi akusungidwa padziwe. Chimodzimodzinso ndi wamkulu wamkulu yemwe amasambira kusambira pakhomo pake-ndi bwino kuti munthu wina akuyang'anirani panthawi yopuma.

  Apo ayi, ngati mupita ku dziwe lakumudzi, pitani nokha, tengani mnzanu-kusankha ndiko kwanu. Sangalalani!