Kusambira nthawi zina kumakhala koyenera chifukwa cha ubwino wake wathanzi, kuphatikizapo kuwonjezereka kwa moyo. Malinga ndi kafukufuku, osambira amafa ndi 50% poyerekeza ndi omwe sasambira. Kusambira ndi njira yabwino kwambiri yochepetsera thupi ndikuwotcha ma calories. Kusambira kumatha kutentha ma calories ambiri kuposa kuthamanga ndi masewera ena a aerobic, malingana ndi mitundu ya masewera olimbitsa thupi ndi mphamvu.
Mu mphindi 10, kusambira kwa freestyle kumatha kutentha ma calories 100, pomwe kusambira kwa gulugufe kumatha kutentha ma calories 150. Pafupifupi ma calories 100 amawotchedwa pakadutsa mphindi 10. Zotsatira zake, masewera olimbitsa thupi a mphindi 30 amatha kutentha ma calories ofanana ndi kuthamanga kwa makilomita 5. Kusambira kungaphunziridwe chifukwa cha mpikisano, kuchita masewera olimbitsa thupi, kudzikweza, kapena kupulumuka. Kuti munthu ayambe kusambira m’madzi aliwonse, choyamba ayenera kumvetsa mitundu yosiyanasiyana ya kusambira.
Apa pali kufunika kosambira.
1. Kuchepetsa thupi
Kusambira ndi njira yabwino kwambiri yochepetsera thupi ndikuwotcha ma calories. Kusambira kumatha kutentha ma calories ambiri kuposa kuthamanga ndi masewera ena a aerobic, malingana ndi mtundu wa njira yosambira ndi mphamvu.
2. Kuwonjezeka kwamphamvu kwa minofu
Kusambira kumawonjezera mphamvu zolumikizana, kulimba kwa minofu, komanso kutanthauzira kwa minofu m'thupi lonse, ndikupangitsa kuti liwoneke bwino. Zimamanga minofu popanda kuika pansi pa nkhawa.
3. Kuwonjezeka kusinthasintha
Kuti mudutse m'madzi potsutsana ndi otsutsa, kusambira kumafuna kupotoza kwambiri, kutambasula, ndi kuchitapo kanthu. Izi pang'onopang'ono zimabweretsa kusinthasintha. Kusambira ndi masewera olimbitsa thupi abwino kwa anthu omwe satha kuyenda kapena kuthamanga chifukwa cha nyamakazi chifukwa sasokoneza mafupa.
4. Kusintha kwa mphumu
Mu mphumu yochititsidwa ndi masewera olimbitsa thupi, kupuma mpweya wowuma wolimbitsa thupi kapena kukhala wosagwirizana ndi mungu kungayambitse mphumu. Kusambira uku mukupuma mpweya wonyowa kumachepetsa ngoziyi. Kusambira kungathandize kuchiza zizindikiro za mphumu mwa kukulitsa mphamvu ya m'mapapo ndi thanzi labwino m'mapapo.
5. Kuchepetsa nkhawa
Kusambira kumatulutsa ma endorphin ndipo kumakhala ndi mpumulo wofanana ndi yoga. Kukhala m'madzi, makamaka mu dziwe lakunja kapena m'madzi achilengedwe, kumatha kukhala kopumula, kupsinjika, komanso kothandiza kuchepetsa kukhumudwa.
6. Zopindulitsa pakhungu
Chifukwa cha mchere wa m’madzi amchere, kusambira m’nyanja m’malo mwa dziwe kungakhale kopindulitsa pakhungu. Mchere ungathandize kusunga hydration, detoxification, ndi kukula kwa maselo. Chifukwa chake, khungu lanu lidzakhala lathanzi komanso lowoneka bwino. Kumbali ina, kusambira m’nyanja kumafuna kuti munthu akhale wosambira wamphamvu kwambiri chifukwa, mosiyana ndi dziwe, mafunde a m’nyanjayi ndi amphamvu, ndipo pali mwayi waukulu wa ngozi monga kumira mwangozi.
7. Kukhala bwino ndi anthu
Kusambira ndi masewera omwe angathandize kupanga mabwenzi atsopano pamene mukuchita masewera olimbitsa thupi kapena kuphunzitsa. Mabwenzi ndi achibale angabwere pamodzi kukasambira, kupuma pafupi ndi dziwe, ndi kusangalala. Osambira azaka zonse amatha kuphunzira, kuchita masewera olimbitsa thupi, ndikugwira ntchito limodzi ndi mphunzitsi padziwe. Mutha kusonkhanitsa anzanu ndi abale anu kuzungulira dziwe lanu ngati muli nalo kunyumba. Malinga ndi kafukufuku, kuchita masewera olimbitsa thupi ndi kulumikizana ndi ena kumathandizira kukhala ndi thanzi labwino. Ochita nawo kafukufukuyu adanenanso za kuchepa kwa nkhawa ndi kukhumudwa kusiyana ndi anzawo.
8. Kuchulukirachulukira ndi kutsata zolinga
Kusambira, makamaka kwa osambira odziwa zambiri, kumawongolera kuyang'ana bwino komanso kumaphunzitsa kutsata zolinga.
Kutsiliza
Kusambira ndi imodzi mwa njira zothandiza kwambiri kuti mukhale ndi moyo wathanzi komanso kupereka zina zowonjezera. Kunena mwachidule, kusambira kumatsitsimula thupi lonse. Anthu akamaona kuti kuchita masewera olimbitsa thupi n’kovuta kapena n’kovuta, kusambira ndi njira yabwino yochitira masewera olimbitsa thupi. Kusambira ndi ntchito yabwino kwambiri kwa anthu amisinkhu yonse. Koma kumbukirani, mofanana ndi ntchito ina iliyonse, kusambira kumafuna kuti muzikumbukira malire anu. Yambani pang'onopang'ono komanso mothandizidwa, chifukwa kuyesa luso lapamwamba la wosambira watsopano kungakhale koopsa.