Pankhani ya moyo wathanzi, masewera olimbitsa thupi ndiye gawo lofunikira kwambiri. Momwe mungachitire masewera olimbitsa thupi, ndi masewera olimbitsa thupi ati omwe ndi abwino kwambiri komanso osawonongetsa ndalama zambiri, tsopano ndi omwe amaphunzitsidwa.
Kuti
Kafukufuku mu Sub-Journal ya The Lancet adatithandiza kusanthula zochitika zolimbitsa thupi za anthu mamiliyoni 1.2, kutiuza kuti ndi masewera olimbitsa thupi ati omwe ndi abwino kwambiri.
Kuti
Polankhula za kafukufukuyu, ndizolemetsa kwenikweni
Kutsogozedwa ndi Oxford ndikugwirizana ndi Yale University, palibe zidziwitso zokha za anthu miliyoni 1.2, komanso ochokera ku CDC ndi mabungwe ena monga US Centers for Disease Control and Prevention. Chifukwa chake, pamakhala phindu lina.
Komabe, ndidanena ziganizo zingapo kutsogolo ↓
Choyamba, palibe maphunziro osagwirizana phunziroli;
Chachiwiri, mfundo ya deta iyi ndi "thanzi". Mwachitsanzo, nthawi yabwino kwambiri yochita masewera olimbitsa thupi, nthawi yabwino yochita masewera olimbitsa thupi, ndi zina zambiri, itha kukhala yosiyana ndi maphunziro abwino kwambiri opindulitsa minofu ndi kutaya mafuta①.
· TOP3 masewera olimbitsa thupi athanzi·
Masewera atatu abwino kwambiri mthupi ndi awa: masewera osambira, kusambira ndi masewera olimbitsa thupi a aerobic.
Zotsatira za kafukufukuyu zimachokera ku kafukufuku wazaka 10 za anthu 80,000 ku United Kingdom, ndipo cholinga chake chachikulu chimakhala pazomwe zimayambitsa kufa (m'mawu osavuta, kuchuluka kwa anthu omwe amafa) ②.
Nambala imodzi ndi tenisi, badminton, sikwashi ndi masewera ena monga kusokonekera kwa racket. M'malo mwake, ndikosavuta kumvetsetsa kuti mtundu uwu wa masewera olimbitsa thupi ndi gulu la kulimbana, ma aerobic, ngakhale nthawi yayitali kwambiri. Ndipo ndikukulitsa masewera amtundu wamagetsi.
Kuchepetsa masewera othamangitsa kuli ndi ziwopsezo zazikulu kwambiri zakufa, ndikuchepa kwa 47%. Malo achiwiri akusambira pansi pa 28%, ndipo malo achitatu ndikuchita masewera olimbitsa thupi 27%②.
Ndikoyenera kudziwa kuti ndalama zothanirana ndi zomwe zimayambitsa kufa ndizochepa. Poyerekeza ndi anthu omwe sachita masewera olimbitsa thupi konse, kuthamanga kumatha kutsika ndi 13%. Komabe, njinga zidayenda motsika kwambiri pankhaniyi, ndikutsika kwa 10% yokha.
Izi zitatu ndizabwino kwambiri pamatenda amtima komanso am'mimba, komanso omwe amachepetsa chiopsezo cha matenda amtima kwambiri. Padzakhala kutsika kwa 56%, 41%, ndi 36% motsatana.
· Masewera abwino kwambiri a TOP3 azaumoyo·
M'magulu amakono, thanzi ndi gawo limodzi lokha. M'malo mwake, thanzi lamaganizidwe ndi kupsinjika ndikofunikanso. Chifukwa chake masewera abwino kwambiri am'malingaliro ndi zochitika zamagulu (mpira, basketball, ndi zina), kupalasa njinga ndi masewera olimbitsa thupi a aerobic.
Icho’s ndizosavuta kumva. Inde, izo’Timasangalala kusewera mpira ndi aliyense, ngakhale pali mwayi waukulu wovulala (kuwerenga kwina→kunyamula chitsulo kumakupweteketsani mosavuta? Mutha’t ganizirani zotsatira za kafukufukuyu!).
· Nthawi zolimbitsa thupi zabwino: 3-5 nthawi / sabata·
Kafukufukuyu adawonetsanso pafupipafupi zolimbitsa thupi kwa ife, zomwe zimakhala 3-5 pa sabata.
Mzere wowongoka wa graph ukuimira ndalama, ndipo mzere wopingasawo ndimaphunziro a pafupipafupi. Titha kuwona kuti kuphatikiza pakuyenda masiku 6 pa sabata, zolimbitsa thupi zina ndizoyenera katatu kapena katatu pasabata.
Zabwino kwambiri apa zikutanthauza phindu lauzimu. Ponena za kupindulitsa kwa minofu ndikutaya mafuta, ndidzakambirana za izi mtsogolo ~
· Nthawi yoyenera zolimbitsa thupi: 45-60min ·
Kuchuluka kwambiri kumachedwa, ndipo maphunziro ataliatali amachepetsanso maphunziro.
Kafukufuku wasonyeza kuti nthawi yoyenera kuchita masewera olimbitsa thupi ndi mphindi 45-60. Ngati yayitali kwambiri, phindu limachepa. Izi ndizofanana ndi maubwino amthupi. Pambuyo pakukonzekera kwamphindi 60, kuchepa kwa mahomoni osiyanasiyana mthupi kumakhalanso kosavomerezeka.
Momwemonso pafupipafupi zamaphunziro, kuyenda kokha kumatha kukhala nthawi yayitali.
Chifukwa chake mwachidule, tenisi, badminton, ma aerobics, mphindi 45-60 nthawi iliyonse, masiku 3-5 pa sabata, ndiyo njira yabwino yochitira masewera olimbitsa thupi ~~
Post nthawi: Jul-26-2021