Zamkatimu
Masewera 5 oti azichita m'nyengo yozizira
M'nyengo yozizira, pitani kuwoloka skiing!
Adachitidwa kuyambira Kale m'maiko aku Scandinavia, the kutsetsereka kumtunda ndi imodzi mwamasewera odziwika bwino m'nyengo yozizira. Tsopano ndi bwino kwambiri kumpoto ndi kum'mawa kwa Ulaya, Canada, Russia ndi Alaska. Kutsetsereka kwa dziko lapansi, osati kusokonezedwa ndi kutsetsereka kotsetsereka, kumachitidwa ndi zipangizo zoyenera (ma skis aatali ndi opapatiza, nsapato zapamwamba zomangirira, mizati, ndi zina zotero) pamtunda wamtunda kapena pang'ono wa chipale chofewa. Masewerawa, omwe machitidwe ake ndi zopindulitsa zake ndizofanana ndi zoyenda mtunda, ndizovuta kwambiri chifukwa zimagwiritsa ntchito minofu yonse ya thupi: ma biceps, minofu yam'manja, ma pectoral, m'mimba, minyewa ya gluteal, quadriceps, adductors, ng'ombe ...
Pali njira ziwiri zosiyana zochitira masewera olimbitsa thupi kudutsa dziko: njira ” zapamwamba ", Zomwe zimatchedwanso" njira ina "njira, ndizoyenera kwa oyamba kumene chifukwa zimafanana ndi kuyenda. Ma skis amafanana ndipo wowoloka skier amapita patsogolo mothandizidwa ndi mitengo, akutsamira mosinthana phazi limodzi kenako kwina. M'malo mwake, njira " skating », Kapena« pas de skater », yomwe inawonekera kwa nthawi yoyamba mu 1985, ndi ntchito yomwe imafuna mphamvu ndi kulinganiza bwino. Wowoloka skier amanjenjemera kwa nthawi yayitali ndi phazi limodzi kenako kwinanso ndipo kukankhira kumakhala kozungulira, ngati kukwera pa ayezi kapena rollerblading. Imachitidwa pamapiri otsetsereka ndipo imalunjika kwambiri kwa anthu odziwa zambiri.
Ubwino waumoyo wamasewera otsetsereka otsetsereka
Kutsetsereka kumtunda ndi kopindulitsa pa thanzi, ndi imodzi mwa masewera abwino kwambiri a aerobic, patsogolo pa kuthamanga, kupalasa njinga ndi kusambira. Zimalola, mwa zina, kupititsa patsogolo kwambiri ntchito za kupuma ndi mtima, komanso momwe thupi limakhalira (kupeza chipiriro, kulimbitsa minofu ndi chitetezo cha mthupi, kukonzanso silhouette ...) Ubwino wina, kutsetsereka kwamtunda kumalola kugwira ntchito m`malo mokoma, ndi pang`ono zoopsa masewera. Malinga ndi National Association of Mountain Doctors1, anthu omwe amachita masewera otsetsereka pamtunda amaimira pafupifupi 1% yokha ya anthu ovulala pamasewera a chipale chofewa, pamene otsetsereka kumapiri amaimira 76% ya ovulala ndi snowboarders 20%.
Komano, maseŵera otsetsereka otsetsereka a m'nyanja ndi njira yothandiza polimbana ndi matenda a osteoporosis, omwe amadziwika ndi kuchepa kwa mafupa komanso kuwonongeka kwa mkati mwa mafupa. Ntchitoyi imapangitsa kuti mafupa azikhala ovuta kwambiri ndipo motero amathandizira kulimbikitsana ndi kulimbitsa mafupa. Kutsetsereka kumtunda kumaonedwa kuti ndi masewera omwe amatsogolera2 : Minofu ndi mafupa a m'munsi mwa miyendo amayendetsedwa kuti amenyane ndi mphamvu yokoka komanso kuthandizira kulemera kwa thupi. Masewera odzaza ndi abwino kulimbikitsa minofu ya m'munsi ndi kulimbikitsa mafupa a miyendo ndi msana. Ndibwino kuti muzichita masewera olimbitsa thupi 3 mpaka 5 pa sabata kwa mphindi zosachepera 30.
Kutsetsereka kwamtunda kumathandizanso kuti munthu akhale wathanzi, kuchepetsa mapaundi owonjezera komanso kuyeretsa silhouette. Mwa kuphatikiza zochita za kuzizira ndi kusuntha kosalekeza kwa manja ndi miyendo, ndi masewera abwino kwambiri "oyaka mafuta". Ola limodzi lamasewera otsetsereka pamtunda pafupifupi limawononga bungwe pakati pa 550 ndi 1 kcal! Pomaliza, kuwongolera uku kumathandizira kulimbana ndi kupsinjika ndi nkhawa komanso kukonza thanzi labwino. Monga masewera onse, kusefukira kwa dziko lapansi kumalimbikitsa kutulutsa kwa mahomoni "osangalatsa" monga dopamine, serotonin ndi endorphins.3, ma neurotransmitters opangidwa ndi hypothalamus ndi pituitary gland. Pogwiritsa ntchito dongosolo lapakati la mitsempha, mahomoniwa amawongolera maganizo ndikukupangitsani kukhala okondwa pang'ono. Kutsetsereka kumtunda chifukwa chake ndi njira yabwino kwambiri yosangalalira, kuti mukhalenso ndi mtima wabwino komanso kuti muwonjezere mabatire anu mukusangalala ndi malo okongola okutidwa ndi chipale chofewa.
Zabwino kudziwa : Kutsetsereka kumtunda ndi masewera okhalitsa omwe amafunikira khama kwa mphindi makumi angapo, kapena maola angapo. Tikupangira kuti oyamba kumene kapena onse omwe sachita masewera olimbitsa thupi nthawi zonse kuti aphunzire manja ndi njira zoyambira kuchokera kwa akatswiri odziwa bwino ntchito ndikuyamba mofatsa kuti apewe ngozi iliyonse yovulala. |
magwero
Sources: Magwero: National Association of Mountain Doctors. Ikupezeka pa: http://www.mdem.org/ (yofikira mu Disembala 2014). Osteoporosis Canada. Kuchita masewera olimbitsa thupi kwa mafupa athanzi [pa intaneti]. Ikupezeka pa: http://www.osteoporosecanada.ca/wp-content/uploads/OC_Exercise_For_Healthy_Bones_FR.pdf (yofikira mu December 2014). Research Institute for Well-being, Medicine and Sport and Health (IRBMS). Werengetsani zopatsa mphamvu zanu zomwe zatenthedwa mukuchita zolimbitsa thupi [pa intaneti]. Ikupezeka pa: http://www.irbms.com/ (yofikira mu Disembala 2014).