Chaka chilichonse, nyengo yozizira imatikakamiza kuti tizitha nthawi yambiri panyumba pabedi popanda kusuntha. Zimitsani TV ndikupita panja, palinso njira zambiri zosangalatsa zosangalalira ndi masewera munyengo yozizira!
Pamodzi ndi mpweya wabwino wofunikira kwambiri, ntchito zachisanu zimapereka mpata womanga minofu ndikukhala olimba.
"Masewera abwino kwambiri opirira ndi kutsetsereka kwa dziko," akutero katswiri wa sayansi ya ubongo, MD, Stephen Olvey. "Masewerawa amawotcha zopatsa mphamvu kuposa zochita zina zilizonse."
Cross-country skiing ndi masewera a aerobic. Izi zikutanthauza kuti mumasuntha osayimitsa kwa nthawi yayitali, ndipo mtima wanu umapopera mpweya ku minofu, kuwalipiritsa ndi mphamvu. Mukamasambira, minofu imalimbikitsidwa kutengera kalembedwe kake, koma minofu ya ntchafu, gluteal, ng'ombe, biceps ndi triceps imagwira ntchito.
Munthu wolemera makilogalamu 70 amawotcha ma calories 500 mpaka 640 pa ola limodzi lamasewera a skiing. Olvi amapereka malangizo kwa omwe asankha izi:
- Osachita mopambanitsa. Yambani podziikira mtunda waung'ono.
- Muzitenthetsa thupi lanu poyamba pogwiritsa ntchito elliptical trainer kuti minofu yanu isavutike.
- Ngati mukukwera kudera lakutali, bweretsani zakumwa ndi zokhwasula-khwasula.
- Valani zovala zingapo zomwe sizimaletsa kuyenda.
- Musaiwale za chitetezo. Auzeni anzanu kumene mukupita ndi nthawi imene mukufuna kubwererako. Olvi anachenjeza kuti: “Sipatenga nthaŵi kuti mtima ukhale pansi.
Mosiyana ndi masewera otsetsereka a m'mphepete mwa nyanja, skiing kumapiri kumapereka mphamvu yaifupi. Nthawi zambiri, kutsika kumatenga mphindi 2-3.
Pamene mukupita pansi pa njanji, hamstrings, ntchafu ndi phazi minofu makamaka ntchito. Pang'ono pang'ono, minofu ya m'mimba imakhudzidwa ndi kulamulira kwa thupi ndipo manja omwe ali ndi timitengo amalimbikitsidwa.
Alpine skiing ndi masewera omwe amathandizira kukhazikika, kusinthasintha, kulimba mtima komanso mphamvu ya miyendo. Mosiyana ndi masewera otsetsereka a m'madzi, kutsetsereka kwamapiri sikumalimbitsa minofu yam'mbuyo.
Munthu wolemera makilogalamu 70 amawotcha ma calories 360 mpaka 570 pa ola kutsika skiing.
Olvi amalangiza oyamba kumene kuti apewe kukwera kwambiri kuti apewe matenda okwera. Malo ambiri otsetsereka amachepetsa kutalika kwa malo otsetsereka pafupifupi mamita 3300. Ndi bwino acclimatize ndi pang'onopang'ono kukweza kapamwamba. Zizindikiro za matenda okwera pamwamba ndi mutu, kupweteka kwa minofu, kupuma movutikira komanso kusazindikira bwino.
M'pofunika kuwunika muyeso wa kutopa kwanu. Kuvulala kochuluka kumachitika tsiku lomwe mwasankha kuchita "kuthamanganso komaliza." Zotsatira zake nthawi zambiri zimakhala kuvulala kwa akakolo. Ndipo onetsetsani kuti mukumwa madzi okwanira, ngakhale kukuzizira komanso osamva ludzu.
Snowboarding imagwira ntchito makamaka ana a ng'ombe, hamstrings, quads, ndi mapazi. Minofu ya m'mimba imagwiranso ntchito mwakhama kuti ikhale yoyenera. Munthu wolemera makilogalamu 70 amawotcha pafupifupi ma calories 480 pa ola pamene akuyenda pa chipale chofewa.
Jonathan Chang, MD wa bungwe la Pacific Orthopedic Association ku California, anati phindu la kutsetsereka kwa chipale chofeŵa n’lakuti “chisangalalocho n’chabwino pa thanzi la maganizo.” Zochita zapanja zimathandizira kukhumudwa komanso kuchepetsa nkhawa.
Kuti mukhale otetezeka, onetsetsani kuti simukudziika zolinga pamwamba pa luso lanu ndi luso lanu.
Malangizo a Chang a snowboarders:
- Sankhani malo omwe akugwirizana ndi luso lanu.
- Kuti muwotche zopatsa mphamvu zambiri, yang'anani njira zovuta, koma ngati muli ndi luso lothana nazo.
- Lamulo #1: Valani chisoti, zoyala m'zigongono, ndi zolondera m'manja.
- Ngati ndinu oyamba, ndi bwino kutenga maphunziro angapo m'malo moyesera pamtunda
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Dokotala wa opaleshoni ya mafupa Angela Smith ndi oposa okonda skate. Ndiwonso Wapampando wakale wa US Figure Skating Medical Committee.
"Kusewera masewera olimbitsa thupi sikumatengera mphamvu zambiri pokhapokha ngati mukuchita kudumpha komwe kumalimbitsa minofu ya m'munsi mwa thupi lanu, kuphatikizapo chiuno, minyewa ndi ana a ng'ombe," akutero Smith.
Ma skates amakhalanso osinthasintha, kuthamanga ndi kusinthasintha, komanso kukwanitsa kusunga bwino. Anthu ochita masewera otsetsereka amakula m'chiuno mochulukira, amuna otsetsereka awiri ali ndi thupi lolimba lapamwamba.
Smith akuti ubwino wa skating ndi wakuti ngakhale woyambitsa akhoza kuwotcha zopatsa mphamvu. Mudzafunika mphamvu zambiri kuti muchite maulendo angapo. Mukapeza chidziwitso, mutha kusewera nthawi yayitali kuti mukhale ndi mphamvu komanso kupirira.
Anthu ambiri sadziwa kuti masewera othamanga ayenera kukhala ochepa kuposa nsapato za mumsewu. "Palibe zinthu monga akakolo ofooka, pali ma skate osayenera," akutero Smith.
Ngati mumakonda masewera amagulu, pitirirani - hockey!
Kupatula pa camaraderie, bonasi ya hockey ikuphunzitsa magulu a minofu omwewo monga masewera ena othamanga. Mumalimbitsa thupi lapansi, abs, ndi thupi lapamwamba limagwira ntchito ndi ndodo.
Mu hockey osewera mwachangu amasuntha kwa mphindi 1-1,5, kenako ndikupumula kwa mphindi 2-4. Pamasewera, kugunda kwa mtima kumatha kukwera mpaka 190, ndipo panthawi yopuma, thupi limawotcha zopatsa mphamvu kuti libwezeretse.
Kuti mupindule kwambiri ndi masewerawa, ndi bwino kuti mupite pa ayezi katatu pa sabata. Komabe, anthu omwe ali ndi vuto la mtima kapena kuthamanga kwa magazi amayenera kuyang'anitsitsa kugunda kwa mtima ndi kupuma kwambiri. Ndikulimbikitsidwanso kukaonana ndi dokotala musanayambe kuchita nawo masewera a ice hockey.
Mofanana ndi masewera ena, ndikofunika kumwa madzi okwanira. Ndi bwino kumwa mowa musanayambe masewera kusiyana ndi kuthetsa ludzu lanu, osati kumwa mowa, zomwe zimapangitsa kuti madzi asamawonongeke.