Lumpha chingwe, yomwe imadziwikanso kuti kudumpha chingwe, ndi masewera otchuka komanso ogwira mtima omwe akhala akugwiritsidwa ntchito kwa zaka zambiri. Kaya ngati masewera apabwalo lamasewera kapena masewera odziwa ntchito, kulumpha chingwe kumapereka maubwino osiyanasiyana kwa anthu azaka zonse komanso masewera olimbitsa thupi. M'nkhaniyi, tiwona mbiri yakale, njira, ndi ubwino wa kulumpha chingwe.
Chingwe cholumphira chili ndi mbiri yochuluka komanso yosiyana siyana, yokhala ndi umboni wolembedwa kuyambira pazitukuko zakale monga Egypt ndi China. Poyamba ankagwiritsidwa ntchito pazinthu zothandiza monga kuyeza mtunda kapena ngati chida chophunzitsira asilikali. M’kupita kwa nthawi, zinasintha n’kukhala masewera osangalatsa komanso opikisana.
Kulumphira chingwe kumaphatikizapo kulumpha chingwe kumutu kwinaku akudumpha ndi mapazi onse awiri. Zitha kuchitidwa payekha kapena pagulu, kupangitsa kukhala masewera olimbitsa thupi osiyanasiyana omwe atha kusangalala nawo m'nyumba ndi kunja. Nazi zina zazikulu ndi maubwino a kulumpha chingwe:
1. Kulimbitsa Mtima
Kudumpha chingwe ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi. Imakweza kugunda kwa mtima, kumapangitsa kupirira kwa mtima komanso kulimbitsa mtima ndi mapapo. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kukulitsa mphamvu, kulimbikitsa mphamvu, komanso kulimbikitsa thanzi la mtima wonse.
2. Kuwotcha Kalori
Kudumpha chingwe ndi ntchito yabwino kwambiri yowotcha kalori. Zimagwira magulu angapo a minofu ndipo zimatha kutentha ma calories ambiri pakanthawi kochepa. Chiwerengero chenicheni cha zopatsa mphamvu zowotchedwa zimatengera zinthu monga mphamvu, nthawi, komanso kulemera kwa thupi. Pa avareji, chingwe chodumpha chimatha kutentha pafupifupi ma calories 10-16 pamphindi.
3. Kulimbitsa Thupi Lonse
Chingwe cholumphira chimagwira magulu osiyanasiyana aminyewa, ndikulimbitsa thupi lonse. Minofu yoyamba yomwe imakhudzidwa ndi ana a ng'ombe, quadriceps, hamstrings, glutes, pachimake, mikono, ndi mapewa. Izi zimapangitsa kulumpha kukhala njira yabwino yolimbikitsira ndi kumveketsa magulu angapo a minofu nthawi imodzi.
4. Kugwirizana Kwabwino ndi Kusamala
Mayendedwe a rhythmic omwe amafunikira pakudumphira chingwe amathandizira kulumikizana, kukhazikika, komanso kuchita bwino. Kulumikizana pakati pa manja, maso, ndi mapazi kumathandiza kupititsa patsogolo luso la magalimoto ndi kuzindikira zinthu, zomwe ndi kuzindikira kwa thupi za malo ake mumlengalenga. Kuchita mosasinthasintha kungayambitse kulamulira kwakukulu kwa thupi lonse ndi kayendetsedwe ka madzi.
5. Thanzi la Mafupa ndi Mphamvu
Kudumpha chingwe ndi masewera olimbitsa thupi, omwe amathandiza kuti mafupa azikhala olimba komanso olimba. Kutenga nawo mbali nthawi zonse kungathandize kuti mafupa akhale athanzi komanso kuchepetsa chiopsezo cha osteoporosis. Izi ndizofunikira makamaka tikamakalamba ndikuyesetsa kukhala ndi thanzi labwino la mafupa.
6. Ubwino Wamaganizo
Chingwe chodumphira chimaperekanso ubwino wambiri wamaganizo. Zingathandize kuchepetsa kupsinjika maganizo, kusintha maganizo, ndi kupititsa patsogolo ntchito zamaganizo. Kusinthasintha komanso kubwerezabwereza kwa masewera olimbitsa thupi kungayambitse kusinkhasinkha komwe kumalimbikitsa kupumula ndi kumveka bwino m'maganizo.
7. Yotheka komanso yotsika mtengo
Kudumpha chingwe ndi njira yofikira kwambiri komanso yotsika mtengo. Pamafunika zida zochepa, nthawi zambiri chingwe, ndipo zitha kuchitika kulikonse. Kusunthika kwake kumapangitsa kukhala chisankho chabwino kwambiri kwa anthu omwe amayenda pafupipafupi kapena amakonda kuchita masewera olimbitsa thupi kunyumba osafunikira zida zazikulu zolimbitsa thupi.
8. Kupita patsogolo kwa Luso ndi Zosiyanasiyana
Chingwe cholumphira chimapereka njira zingapo komanso kupita patsogolo kwa luso kuti zigwirizane ndi magawo olimba komanso zolinga zosiyanasiyana. Oyamba kumene amatha kuyamba ndi kulumpha koyambirira ndikupita patsogolo pang'onopang'ono kupita kumitundu yapamwamba kwambiri monga ma unders awiri, crossovers, kapena zidule. Kutha kudzitsutsa mosalekeza ndi njira zatsopano ndi kuphatikiza kumapangitsa kuti masewerawa azikhala osangalatsa komanso osangalatsa.
Mukayamba ndi chingwe chodumphira, ndikofunikira kuyamba ndi mawonekedwe ndi njira yoyenera. Nawa malangizo kwa oyamba kumene:
- Sankhani kutalika kwa chingwe choyenera: Imani pakati pa chingwe ndikuwonetsetsa kuti zogwirira zikufika m'khwapa mwanu.
- Khalani ndi kaimidwe koyenera: Imani wamtali ndi mapewa anu omasuka, chifuwa chanu chikwezedwe, ndipo pachimake chikugwira ntchito. Yang'anani patsogolo ndipo mawondo anu apinda pang'ono.
- Yambani ndi kudumpha kofunikira: Yambani ndikudumpha pafupipafupi mapazi awiri, kuwonetsetsa kuti mapazi onse awiri amachoka pansi nthawi imodzi ndikutera mofewa.
- Master rhythm ndi nthawi: Pezani mayendedwe okhazikika komanso omasuka, ndipo yesetsani kukhazikitsa kamvekedwe kofanana mukudumpha. Izi zidzakuthandizani kumanga chipiriro ndi kulamulira.
- Kupita patsogolo pang'onopang'ono: Mukadziwa kudumpha koyambirira, mutha kuyambitsa njira zapamwamba komanso zosinthika muzochita zanu.
Pomaliza, kulumpha chingwe ndi masewera olimbitsa thupi osiyanasiyana komanso ogwira mtima omwe amapereka mapindu ambiri amthupi ndi m'maganizo. Kaya mukuyang'ana kuti mukhale olimba pamtima, kulimbitsa thupi, kulimbitsa mgwirizano, kapena kuwotcha zopatsa mphamvu, kulumpha chingwe kumatha kukhala kosangalatsa komanso kopindulitsa kuwonjezera pakuchita masewera olimbitsa thupi. Chifukwa chake gwirani chingwe, pezani malo oyenera, ndikuyamba kudumpha kuti mukhale ndi thanzi labwino komanso olimba!
Nthawi yotumiza: May-21-2024