Ngati mumachita masewera olimbitsa thupi nthawi zonse, muyenera kuzindikira kuti masewera olimbitsa thupi amayenda bwino, ndipo pambuyo pake mumamva kuti mukutopa, kutopa komanso kutaya mphamvu. Pamene zolephera zoterozo zikubwerezedwa kaŵirikaŵiri, pamakhala chiyeso cha kusiyiratu. Chifukwa cha kusamva bwino chingakhale chosiyana - chikhalidwe chamaganizo, zakudya, kugona ndi zina zambiri. Koma zolephera zoterozo ziyenera ndipo zingatheke!
Kusowa maganizo
Ngati mukuganiza kuti maphunziro ndi olemetsa kwa inu, ndiye kuti maganizo amenewa amawononga chisangalalo cha masewera olimbitsa thupi. M’malo modzimvera chisoni ndi kulota za mmene mukufunira kumasuka, muyenera kusintha maganizo anu m’njira yabwino. Pamene mukuchita cardio, imvani chisangalalo cha kugunda kwa mtima kulikonse. Limbikitsani maganizo anu pa mfundo yakuti mukuchita bwino - ndipo thanzi lanu lidzakwera.
Simunachire kuvulala kwanu
Mutatha kukoka minofu yanu yam'mbuyo kapena kupotoza bondo lanu, musabwerere mwamsanga kuntchito - izi zidzakupangitsani kukhala omvetsa chisoni ndikungowonjezera vutoli. Popanda kupereka nthawi yokwanira kuti muchiritse, mutha kusiyiratu kusuta. Ngati mumathamanga koma muli ndi plantar fasciitis (kutupa kwa tendon), sinthani panjinga kapena kusambira.
Kusala kudya kulimbitsa thupi
Zotsatira zoyipa zimayembekezera iwo omwe, kuyesera kuwotcha zopatsa mphamvu zambiri, amabwera ku masewera olimbitsa thupi pamimba yopanda kanthu. Zakudya zopatsa mphamvu zolimbitsa thupi zisanachitike zimapatsa mphamvu komanso zimathandizira kukhala ndi thanzi. Nutritionists amalimbikitsa kuphatikiza chakudya ndi mapuloteni, ndi kudya mphindi 30 musanachite masewera olimbitsa thupi. Chitsanzo: batala wa amondi wokhala ndi tirigu wathunthu kapena yogurt yachi Greek yokhala ndi zipatso ndi uchi.
Нchakudya choyenera pamaso pa kalasi
Choyipa kwambiri kuposa kusadya chilichonse ndikudya chakudya cholakwika musanachite masewera olimbitsa thupi. Zakudya zokhala ndi mafuta ambiri zimabweretsa kulemera m'mimba. Mukatha kudya, muyenera kudikirira maola awiri kapena anayi kuti m'mimba mugaye zomwe mwadya. Pochita masewera olimbitsa thupi m'mawa, chakudya chamadzimadzi ndi choyenera kwambiri, chomwe ndi chosavuta kudya mpaka chilakolako chanu chidzuke. Idzapereka hydration yofunikira mthupi. Kungakhale zipatso zowutsa mudyo kapena whey.
Kupanda tulo
Kusagona tulo kumakhala ndi zotsatira zoopsa pa maphunziro, kukupangitsani kukhala ofooka komanso ofooka. Ofufuza a yunivesite ya Stanford adawonetsa kuti osewera mpira wa basketball omwe adawonjezera nthawi yawo yogona kuchokera ku 6 mpaka maola 9 anali 9% yolondola pa kuponya kwaulere ndikuthamanga mofulumira. Munthu wamkulu amafunika kugona kwa maola XNUMX usiku uliwonse.
Kodi muyenera kupuma
Kuphunzitsa wina ndi mzake sikusiya thupi kukhala ndi mwayi wopuma ndi kuchira, ndipo izi ndi mfundo zazikulu mu ndondomeko ya masewera. Panthawi yopuma, maselo a minofu amapeza mphamvu. Kuchuluka kwa nthawi yomwe imatenga kuti muchiritse zimadalira mphamvu ya masewera olimbitsa thupi. Onetsetsani kuti muyang'ane zizindikiro za kuphunzitsidwa mopitirira muyeso, zomwe zimadziwika ndi kuchepa kwa ntchito, kuwonjezeka kwa minofu, ndi kupumula kwa mtima.
Оmadzi m'thupi
Ngakhale kuchepa pang'ono kwa madzi kumakhudza kwambiri machitidwe a thupi. Lethargy ndi kutopa kumawonekera, chizungulire, mutu komanso kugwedezeka kumachitika. Kuti mumvetse ngati thupi lili ndi madzi okwanira, ndikwanira kuyang'ana mtundu wa mkodzo - wotumbululuka wachikasu amatanthauza mlingo wabwino wa chinyezi, ndipo mtundu wa madzi a apulo kapena mdima umapereka chizindikiro kuti ndi nthawi yoti amwe. Moyenera, muyenera kumwa theka la lita imodzi ya madzi maola 2-4 musanayambe maphunziro ndi wina 300 ml 10-30 mphindi musanaphunzire.
Palibe pulogalamu yolimbitsa thupi
Ngati palibe ndondomeko, ndipo mumalumpha kuchoka ku projectile kupita ku ina, ndiye kuti posachedwa mudzatopa ndikukhumudwa. Koma ngati cholinga chaikidwa, mwachitsanzo, kuthamanga makilomita ambiri, mukachikwaniritsa, mudzalandira chikhutiro chachikulu. Ndikoyenera kufunafuna thandizo la mphunzitsi woyenerera kuti apange pulogalamu payekha.
Pamene matenda anagunda
Kupanda mphamvu ndi kupweteka kwa minofu kungakhale zizindikiro za chimfine. Ngati zizindikirozo zili pamwamba pa khosi - zilonda zapakhosi, mutu pang'ono, kapena mphuno - madokotala amakulolani kuti mupitirize maphunziro ndi kusintha kwina. M'chigawochi, sikuvomerezeka kukweza zolemera kapena kuthamanga. Koma, ngati thupi lonse laphimbidwa ndi matendawa, minofu imapweteka, kuzizira, nseru ndi malungo, ndiye kuti ndi bwino kukhala kunyumba ndikuchira kwathunthu.