Pakali pano, dziko lathu lolimba la dziko lathu lakhalanso malo ofufuzira kwambiri, ndipo ubale pakati pa masewera olimbitsa thupi ndi thanzi labwino lalandiranso chidwi chofala.Komabe, kafukufuku wa dziko lathu pankhani imeneyi wangoyamba kumene.Chifukwa cha kusamvetsetsa, kuzindikira ndi kuwunika kwa malingaliro ndi machitidwe akunja, kafukufuku wafalikira.Ndi khungu ndi kubwerezabwereza.
1. Kuchita masewera olimbitsa thupi kumalimbikitsa thanzi labwino
Monga njira yothandiza yopezera thanzi labwino, kuchita masewera olimbitsa thupi kumalimbikitsa thanzi labwino.Kuyesa kwamalingaliro awa koyamba kumachokera ku psychology yachipatala.Matenda ena a psychogenic (monga zilonda zam'mimba, matenda oopsa kwambiri, etc.), atawonjezeredwa ndi masewera olimbitsa thupi, osati kuchepetsa matenda a thupi, komanso maganizo.Kusintha kwakukulu kwachitika.Pakalipano, kafukufuku wokhudzana ndi kulimbikitsa thanzi labwino pogwiritsa ntchito masewera olimbitsa thupi apeza mfundo zatsopano komanso zamtengo wapatali, zomwe tingazifotokoze mwachidule motere:
2. Kuchita masewera olimbitsa thupi kumatha kulimbikitsa chitukuko chaluntha
Kuchita masewera olimbitsa thupi ndi ntchito yogwira ntchito komanso yogwira ntchito.Panthawi imeneyi, dokotala ayenera kukonza chidwi chake, ndikuzindikira (kuyang'ana), kukumbukira, kuganiza ndi kulingalira.Chifukwa chake, kuchita nawo masewera olimbitsa thupi pafupipafupi kumatha kusintha dongosolo lapakati lamanjenje lathupi la munthu, kupititsa patsogolo kulumikizana kwa chisangalalo ndi kuletsa kwa cerebral cortex, komanso kulimbitsa kutembenuka kosinthika kwa chisangalalo ndi kuletsa kwamanjenje.Potero kuwongolera bwino komanso kulondola kwa cerebral cortex ndi dongosolo lamanjenje, kulimbikitsa kukula kwa luso la kuzindikira kwa thupi la munthu, kotero kuti kusinthasintha, kugwirizanitsa, ndi kuthamanga kwa kachitidwe ka ubongo kaganizidwe kofananako kutha kuwongolera ndi kupititsa patsogolo.Kuchita nawo masewera olimbitsa thupi nthawi zonse kungathenso kukulitsa malingaliro a anthu a malo ndi kuyenda, ndikupanga proprioception, mphamvu yokoka, kukhudza ndi kuthamanga, ndi kutalika kwa phwandolo kukhala lolondola kwambiri, potero kumapangitsa kuti maselo a ubongo agwire ntchito.Katswiri wina wa ku Soviet MM Kordjova anagwiritsa ntchito mayeso a pakompyuta poyesa makanda ali ndi zaka 6 zakubadwa.Zotsatirazo zinasonyeza kuti nthawi zambiri kuthandiza makanda kusinthasintha ndi kutambasula zala zakumanja kumatha kufulumizitsa kukhwima kwa malo olankhula kumanzere kwa ubongo wa mwanayo.Kuphatikiza apo, masewera olimbitsa thupi amathanso kuchepetsa kupsinjika kwa minofu ndi kupsinjika m'moyo watsiku ndi tsiku, kuchepetsa nkhawa, kuchepetsa kupsinjika kwamkati, komanso kukonza magwiridwe antchito amanjenje.
2.1 Kuchita masewera olimbitsa thupi kungathandize kuti munthu azitha kudzidziwa bwino komanso kudzidalira
Pochita masewera olimbitsa thupi, chifukwa cha zomwe zili, zovuta, komanso cholinga cha kulimbitsa thupi, kulumikizana ndi anthu ena omwe akuchita nawo masewera olimbitsa thupi mosakayikira amadziyesa okha pamakhalidwe awo, kuthekera kwazithunzi, ndi zina zambiri, ndipo anthu amayamba kuchitapo kanthu kuchita nawo masewera olimbitsa thupi Nthawi zambiri kumalimbikitsa kudziona kwabwino.Panthawi imodzimodziyo, zomwe zili ndi anthu omwe akuchita nawo masewera olimbitsa thupi nthawi zambiri zimatengera kudzikonda, luso, ndi zina zotero. Iwo ali oyenerera bwino kukhala okhutira, zomwe zimathandiza kukulitsa kudzidalira ndi kudzidalira, ndipo akhoza. kugwiritsidwa ntchito muzolimbitsa thupi.Pezani chitonthozo ndi chikhutiro.Kafukufuku wa Guan Yuqin pa ana asukulu 205 apakati osankhidwa mwachisawawa m’chigawo cha Fujian anasonyeza kuti ophunzira amene nthaŵi zonse amatenga nawo mbali pakuchita zolimbitsa thupi.
masewera olimbitsa thupi amakhala odzidalira kwambiri kuposa ophunzira akusukulu zapakati omwe sachita nawo masewera olimbitsa thupi pafupipafupi.Izi zikuwonetsa kuti kuchita masewera olimbitsa thupi kumathandizira kuti munthu azidzidalira.
2.2 Zochita zolimbitsa thupi zimatha kuwonjezera kuyanjana ndi anthu, ndipo zimathandizira kupanga ndikusintha maubwenzi pakati pa anthu.Ndi chitukuko cha chuma cha chikhalidwe cha anthu komanso kuthamanga kwa moyo.
Anthu ambiri okhala m’mizinda ikuluikulu akusoŵa mayanjano oyenerera, ndipo maunansi apakati pa anthu amakhala opanda chidwi.Chifukwa chake, kuchita masewera olimbitsa thupi kwakhala njira yabwino kwambiri yolumikizirana ndi anthu.Pochita nawo masewera olimbitsa thupi, anthu amatha kukhala ndi chiyanjano wina ndi mzake, kukwaniritsa zosowa za chiyanjano chaumwini, kulemeretsa ndi kukulitsa moyo wa anthu, zomwe zingathandize anthu kuiwala mavuto omwe amabwera chifukwa cha ntchito ndi moyo, komanso kuthetsa kupsinjika maganizo.Ndi kusungulumwa.Ndipo muzolimbitsa thupi, pezani anzanu amalingaliro ofanana.Zotsatira zake, zimabweretsa phindu lamalingaliro kwa anthu, zomwe zimathandiza kupanga ndi kuwongolera maubwenzi pakati pa anthu.
2.3 Kuchita masewera olimbitsa thupi kungathandize kuchepetsa kupsinjika maganizo
Kuchita masewera olimbitsa thupi kumatha kuchepetsa kuyankha kwa kupsinjika chifukwa kumatha kuchepetsa kuchuluka komanso kukhudzidwa kwa ma adrenergic receptors: Komanso, kuchita masewera olimbitsa thupi pafupipafupi kumatha kuchepetsa kukhudzidwa kwakuthupi kwazovuta zina mwa kuchepetsa kugunda kwa mtima ndi kuthamanga kwa magazi.Kobasa (1985) adanenanso kuti kuchita masewera olimbitsa thupi kumakhala ndi zotsatira zochepetsera kupsinjika ndi kuchepetsa kupsinjika, chifukwa kuchita masewera olimbitsa thupi kumatha kuchita zofuna za anthu ndikuwonjezera kulimba kwamalingaliro.Long (1993) ankafuna kuti akuluakulu ena omwe ali ndi nkhawa kwambiri atenge nawo mbali pophunzitsa kuyenda kapena kuthamanga, kapena kuti alandire maphunziro oletsa kupsinjika maganizo.Zotsatira zake, zidapezeka kuti maphunziro omwe adalandira njira zophunzitsira izi anali abwino kuposa omwe ali mu gulu lowongolera (ndiko kuti, omwe sanalandire njira zophunzitsira) pothana ndi
mikhalidwe yovuta.
2.4 Kuchita masewera olimbitsa thupi kumatha kuthetsa kutopa.
Kutopa ndi chizindikiro chokwanira, chomwe chimagwirizana ndi thupi ndi maganizo a munthu.Pamene munthu ali ndi maganizo oipa pamene akugwira ntchito, kapena pamene zofunikira za ntchitoyo zimaposa luso la munthu, kutopa kwa thupi ndi maganizo kudzachitika mwamsanga.Komabe, ngati mukhalabe ndi malingaliro abwino ndikuwonetsetsa kuti mukuchita zinthu zolimbitsa thupi mukuchita masewera olimbitsa thupi, kutopa kumatha kuchepa.Kafukufuku wasonyeza kuti masewera olimbitsa thupi amatha kusintha ntchito za thupi monga kutulutsa kwakukulu ndi mphamvu zambiri za minofu, zomwe zingathe kuchepetsa kutopa.Choncho, kuchita masewera olimbitsa thupi kumakhudza kwambiri chithandizo cha neurasthenia.
2.5 Kuchita masewera olimbitsa thupi kumatha kuchiza matenda amisala
Malinga ndi kafukufuku wa Ryan (1983), 60% mwa akatswiri a zamaganizo a 1750 amakhulupirira kuti masewera olimbitsa thupi ayenera kugwiritsidwa ntchito ngati mankhwala kuti athetse nkhawa: 80% amakhulupirira kuti masewera olimbitsa thupi ndi njira yabwino yothetsera kuvutika maganizo Uyu.Pakadali pano, ngakhale zomwe zimayambitsa matenda amisala komanso njira zoyambira zomwe masewera olimbitsa thupi amathandizira kuthetsa matenda am'maganizo akadali omveka bwino, masewera olimbitsa thupi monga njira ya psychotherapy ayamba kutchuka kunja.Bosscher (1993) kamodzi adafufuza zotsatira za mitundu iwiri ya masewera olimbitsa thupi pa chithandizo cha odwala omwe ali m'chipatala omwe ali ndi vuto lalikulu la maganizo.Njira imodzi yochitira zinthu ndikuyenda kapena kuthamanga, ndipo njira ina ndikusewera mpira, volleyall, gymnastics ndi zina zolimbitsa thupi zophatikizana ndi masewera olimbitsa thupi.Zotsatira zinawonetsa kuti odwala omwe ali m'gulu lothamanga adanena kuti amachepetsa kwambiri kupsinjika maganizo ndi zizindikiro za thupi, ndipo adanena kuti akudzidalira komanso kusintha kwa thupi.Mosiyana ndi zimenezi, odwala omwe ali mu gulu losakanikirana sanafotokoze kusintha kulikonse kwa thupi kapena maganizo.Zitha kuwoneka kuti masewera olimbitsa thupi a aerobic monga kuthamanga kapena kuyenda amathandiza kwambiri kuti mukhale ndi thanzi labwino.Mu 1992, Lafontaine ndi ena adasanthula mgwirizano pakati pa masewera olimbitsa thupi a aerobic ndi nkhawa ndi kuvutika maganizo kuchokera ku 1985 mpaka 1990 (kafukufuku wokhala ndi mayesero okhwima kwambiri), ndipo zotsatira zake zimasonyeza kuti kuchita masewera olimbitsa thupi kungathandize kuchepetsa nkhawa ndi kuvutika maganizo;Iwo ali achire zotsatira kwa nthawi yaitali wofatsa kuti zolimbitsa nkhawa ndi maganizo;kukulitsa nkhawa ndi kupsinjika kwa ochita masewera olimbitsa thupi musanachite masewera olimbitsa thupi, kumapangitsanso kuchuluka kwa phindu kuchokera ku masewera olimbitsa thupi;mutatha kuchita masewera olimbitsa thupi, ngakhale palibe ntchito yamtima Kuwonjezeka kwa nkhawa ndi kupsinjika maganizo kungachepetsenso.
3. Umoyo wathanzi umathandizira kukhala olimba
Umoyo wathanzi umathandizira kulimbitsa thupi komwe kwakopa chidwi cha anthu kwa nthawi yayitali.Dr. Herbert, University of Southern California School of Medicine, kamodzi anachita kuyesera koteroko: 30 anthu okalamba kuvutika maganizo ndi kusowa tulo anagawidwa m'magulu atatu: Gulu A anatenga 400 mg wa carbamate sedatives .Gulu B silimamwa mankhwala, koma limachita nawo mosangalala ntchito zolimbitsa thupi.Gulu C silinamwe mankhwala, koma adakakamizika kuchita nawo masewera olimbitsa thupi omwe sanawakonde.Zotsatira zake zikuwonetsa kuti zotsatira za gulu B ndikuchita bwino kwambiri, kulimbitsa thupi kosavuta ndikwabwino kuposa kumwa mankhwala osokoneza bongo.Zotsatira za gulu C ndizoipa kwambiri, osati zabwino monga kumwa mankhwala oledzeretsa.Izi zikuwonetsa kuti: zochitika zamaganizidwe pazochita zolimbitsa thupi zidzakhudza kwambiri zotsatira zolimbitsa thupi komanso zotsatira zachipatala.Makamaka pamasewera ampikisano, gawo lazinthu zamaganizidwe pamasewera likukhala lofunika kwambiri.Othamanga omwe ali ndi thanzi labwino amayankha mofulumira, akuyang'ana, maonekedwe omveka bwino, ofulumira komanso olondola, omwe amathandiza kuti akhale ndi luso lapamwamba la masewera;m'malo mwake, sizothandiza pakuchita bwino kwa mpikisano.Chifukwa chake, muzochita zolimbitsa thupi zadziko, momwe mungakhalire ndi psychology yathanzi pakuchita masewera olimbitsa thupi ndikofunikira kwambiri.
4. Mapeto
Kuchita masewera olimbitsa thupi kumagwirizana kwambiri ndi thanzi labwino.Amasonkhezerana wina ndi mnzake ndikuletsana.Choncho, pochita masewera olimbitsa thupi, tiyenera kumvetsetsa lamulo la mgwirizano pakati pa umoyo wamaganizo ndi masewera olimbitsa thupi, gwiritsani ntchito psychology yathanzi kuti muwonetsetse zotsatira za masewera olimbitsa thupi;gwiritsani ntchito masewera olimbitsa thupi kuti musinthe malingaliro a anthu ndikulimbikitsa thanzi labwino.Adziwitseni anthu onse za mgwirizano pakati pa masewera olimbitsa thupi ndi thanzi labwino, zomwe zimathandiza kuti anthu azichita nawo masewera olimbitsa thupi mwachidwi kuti asinthe maganizo awo ndi kulimbikitsa thanzi la thupi ndi maganizo, kuti athe kutenga nawo mbali pakuchita nawo pulogalamu ya masewera olimbitsa thupi. .
Nthawi yotumiza: Jun-28-2021