Melemo e ikhethang ea lipapali tsa kantle | Khatiso ea Selemo

April 05, 2021

Melemo e ikhethang ea lipapali tsa kantle | Khatiso ea Selemo

Selemo se amohelehang ... sehla seo moo mocheso o leng hantle, letsatsi le chaba 'me u ikutloa hore mariha a se a ea fela!

Likhechana tsena tsa thabo li bontšoa ho re susumetsa ho ikoetlisetsa lipapali tsa kantle. Hangata ho thoe tloaelo ke ntho eo re e etsang letsatsi le leng le le leng, mme tse ling kaofela ke mekhelo.

Nakong ea selemo matla a rona a fetoha, re ka ikoetlisa le metsoalle, ra matha kapa ra ikoetlisa e sa hlokeng lisebelisoa, 'me re ka e etsa letsatsi le leng le le leng haeba re batla hobane letsatsi le chaba halelele hona joale mme ho bonahala letsatsi le tla tšoarella Nako e teletsana. Morero ke ho sebelisa tikoloho ea hau le ho khothatsoa ke seo u nang le sona haufi le uena. 

Le ha ho le joalo, ha se feela taba ea ho tsoa ho ea bapala papali e itseng, hobane o apere hantle, sebelisa monyetla oa koetliso ea hau! Likhetho tsa koetliso ea kantle li fapane haholo kapa li fapane ho feta tseo u ka li etsang boikoetlisong ba hau bo tšepahalang, o ka khetha lipakeng tsa ho hahlaula tsela, ho nka baesekele, ho sesa, ho matha, kapa ho ea serapeng sa boikhathollo / thabeng / lebopong ho etsa kemiso ea hau ea boikoetliso. 

Haeba papali e fetoha bophelong ba hau hajoale mme o so ka o e kenyelletsa lenaneng la litloaelo, selemo e ka ba nako e loketseng ea ho tlola. 

Ketsahalong ena re u fa melemo eohle ea ho ikoetlisa le lipapali le mehopolo e meng bakeng sa litloaelo tsa kantle tsa lipapali tse ka sebetsang e le tataiso ea lipapali nakong ea likhoeli tsa leholimo tse ntle.

FUMANA MELEMO LE MELEMO EO U E FUMANANG FEELA HO TSOA METSOALLE EA LITŠOANTŠISO TSA BOPHELO!

melemo e ikhethang ea papali ea kantle

Ho ikoetlisetsa kantle ho na le melemo e amang bophelo bo botle, boitšepo le tšusumetso. Ho koetlisa metsotso e ka bang 30 kantle ka letsatsi ho lekane ho qala ho bona liphetoho tse ntle 'meleng le kelellong ea rona, hobane liphetho tse totobalang ka ho fetesisa, re bona keketseho ea matla, matla a maholo le phokotso ea matšoenyeho le irascibility ea letsatsi le letsatsi. Haeba re li sheba ka hloko, re ka lekola botebo ka melemo ea papali ka boleng ba bophelo. 

Pele ho tsohle, re tla khetholla pakeng tsa melemo ea ho bapala lipapali bakeng sa bophelo bo botle ba 'mele, le melemo ea kelello ea lipapali:

Re fumana melemo ea papali bakeng sa bophelo bo botle ba 'mele ho:

  • Phello ea Letsatsi

Ho ikoetlisetsa lipapali kantle ho na le molemo o moholo, haholo hajoale kaha maemo a leholimo a matle le matsatsi a letsatsi a ntse a atamela, mme ke hantle hore: khanya ea letsatsi e re fa tekanyetso e kholo ea Vitamin D, e fanang ka melemo e metle bophelong ba masapo a rona, mesifa le ts'ebetso ea metabolism. Hape, ho ba letsatsing motšehare ho ka re thusa ho robala hamonate bosiu le ho ntlafatsa tšebetso ea 'mele ea ho itšireletsa mafung. Hape, ha re ikoetlisetsa ka ntle, re hema oksijene e hloekileng, e re thusang ho fepa lisele le ho thusa ho loantša maloetse. Hopola ho itšireletsa kamehla letsatsing kaha mahlaseli a kotsi a kotsi, haholo-holo nakong ea tlhoro.

  • Boemo ba lisele

Batho ba ikoetlisetsang kantle ho fapana le ho kena ka matlung ba bontšitsoe ba na le maemo a tlase a cortisol, hormone e amanang le khatello ea maikutlo. Sebakeng seo, ba na le maemo a phahameng a dopamine, serotonin le endorphins. Re eketsa hore koetliso libakeng tse tala le / kapa tse bulehileng e thusa khatello ea mali ho khutlela maemong a eona kapele ho feta haeba e etsoa libakeng tse koahetsoeng. 

  • Li-biomechanics

Ha re ikoetlisetsa lipapali, ho matha kapa ho palama baesekele ka ho khetheha, kantle, mesifa le mesifa ea rona e sebetsa ka tsela e matla le e felletseng, ho tloha nakong ea maeto re fumana liphetoho tseleng, ka sebopeho sa sebaka le ho se lekane hoa 'nete. 

  • Litšenyehelo tsa kalori

Ka lebaka la sebaka se sa lekanang, ho hanyetsa moea le moea, le mocheso oa nnete oa tikoloho, tšebeliso ea matla e entsoeng ke 'mele ea rona nakong ea boikoetliso ea eketseha. Ntle le moo, matla ao re a tsetelang ho ea pele nakong ea peiso hangata a maholo haholo ho feta ha re matha ka treadmill, kapa pedal ka baesekele ea boikoetliso. 

  • Fokotsa mokhathala

Tikoloho e monate ebile e re fa lintho tse re sitisang. Sena se fokotsa ho tsepamisa maikutlo a rona ho maikutlo a mmele a mokhathala le likelello tsa rona tse hlasetsoeng ke menahano e mebe.

  • Tšilafalo e nyane

Lefapha la Ts'ireletso ea Tikoloho la United States (EPA) le lithuto (Kotzias, 2005) li hakanya hore tšilafalo ea ka tlung e ka ba makhetlo a fetang a mabeli ha e bapisoa le maemo a kantle. Maemo a mang litsing tsa boikoetliso, joalo ka palo ea batho ba ikoetlisetsang lipapali, mechini kapa lisebelisoa tsa mabone le moea o kenang moeeng, a ka eketsa tšilafalo kahare ho mefuta ena ea libaka ho fihlela maemong a phahameng haholo ha a bapisoa le kantle.

  • Phello ea biophilia

Biophilia ke maikutlo a ho hokahana le tlhaho le mefuta e meng ea bophelo. Batho ba lumeloa hore ba na le kamano e haufi le tlhaho, hammoho le kamano e kahare le maikutlo le liphoofolo tse ling. Ho na le monyetla oa hore litlhoko tsena tsa tlhaho tsa batho li khotsofatsoe habonolo ka ho koetlisetsoa moeeng ho feta ka ho etsa koetliso e ts'oanang kahare ho marako a mane.

melemo e ikhethang ea papali ea kantle

Melemo ea papali bakeng sa bophelo bo botle ba kelello:

Ho pepesehela libaka tse tala ka nako e telele le hona ho ka ntlafatsa bophelo bo botle ba kelello le ts'ebetso ea boko, hape ho eketsa nako e telele. 

  • Matšoenyeho a fokolang

Ho ea holong ea boithabiso kapa setsing se koahetsoeng, ho latela lihora tsa letsatsi, ho ka baka khatello ea maikutlo. Ho iphumana u le sebakeng se tletseng batho, ho utloa mocheso le ho hlajoa ke lihlong le pele u qala ho ikoetlisa ha se tsela e molemohali ea ho boloka mohopolo o motle ha u ntse u ikoetlisetsa lipapali, tse etselitsoeng ho hlahisa litlamorao tse fapaneng ho rona: thabo le maikutlo a tokoloho. Ka lebaka lena, ho ikoetlisetsa kantle, ho na le batho ba fokolang, tikoloho eo u e khethileng eu potileng le sebaka sohle seo u se hlokang, ho tla u fa khutso le polokeho. 

  • Mabapi le boko

Ha re ikoetlisa ka ntle ho ntlo, kantle, re tobane le maemo a fetohang, ha e eme nqa e le 'ngoe ebile ha e tlasa taolo ea rona. Re tlameha ho ikamahanya le eona. Ntlha ena e thusa ho hlasimolla boko, ho o boloka o falimehile le ho potlakisa metsamao le liqeto tsa hau.

  • Mabapi le boitšepo

Ho ikoetlisetsa libaka tse tala ho ka ba le litlamorao maikutlong a rona le boitšepo ba rona nakong ea metsotso e mehlano ho qala ho ikoetlisa. Re khutlela boikutlong ba tokoloho, boiketlo le boitšepo boo tloaelo ena e etsoang libakeng tse bulehileng e re fang eona. Ho ikoetlisetsa boikoetliso ka linako tse ling le hona ho ka nyenyefatsa kapa ho theola boitšepo ba rona haeba re nahana hore ho na le chebahalo e ngata sebakeng se senyane, mme o e mong oa ba ananelang boinotšing ba hau ha o ikoetlisa. 

  • Mabapi le ho latela meriana

Ho theha tloaelo le ho e tloaela ha ho bonolo kamehla ha re bua ka koetliso. Monate o ka utluoang ka ho ikoetlisetsa lipapali tsa kantle o ka re khothaletsa ho khomarela boikoetliso ba 'mele. Liphuputso tse 'maloa li bontša hore o tloaetse ho ikoetlisa ka ntle nako e teletsana ho feta litsing tsa boikoetliso kapa lapeng. 

  • Mabapi le khatello ea maikutlo

Matšoao a Endocrine a amanang le khatello ea maikutlo joalo ka adrenaline, norepinephrine le cortisol, li oa kamora ho kopana le tlhaho. Boemo ba li-endorphin tse hlahisoang ke ho bapala lipapali bo se bo le holimo, empa haeba re eketsa libaka tse tala, le khamphani ea ba lelapa kapa metsoalle, tsena li ka ngatafala. Likamano tsa sechaba, joalo ka tseo re ka kenyelletsang habonolo libakeng tse kholo tsa kantle, li thusa ho ntlafatsa tšusumetso ea baatlelete le ho fana ka boleng bo eketsehileng moetlong ona, ho etsa hore ho be bohlokoa le ho feta ho tsoela pele ho ikoetlisa. 

melemo e ikhethang ea papali ea kantle

Melemo ea lipapali tse feteletseng:

Joale re tlo bua ka mofuta o mong oa lipapali; lipapali tse feteletseng. Tloaelo ena e tenyetsehang butle-butle e fetohile e 'ngoe ea mekhoa e atileng haholo ea ho qeta nako, ho natefeloa ke kantle le adrenaline. Lipapali tsena li re fa liphihlelo tse matla, tse fapaneng le tse ikhethang. Ho pepesetsa 'mele ea rona boitekong bo eketsehileng ke lona lebaka leo ka lona re tla ba hlokolosi le ho ba hlokolosi ha re ikoetlisetsa lipapali tse fetelletseng, tse ka re tlisetsang melemo e mengata bophelong bo botle le boitšepo, ra fetoha kalafo makhetlo a mangata. Papali e feteletseng e tla u lumella:

  • Eketsa bokhoni ba hau ba ho tsepamisa mohopolo

Ha re tobana le phephetso ea litšobotsi tsena re tlameha ho ithuta ho etsa ha re tobane le kotsi. Ha re fetola tsela eo re nahanang ka eona maemong ana 'me likelello tsa rona li penya, re eketsa bokhoni ba rona ba ho lula re khobile matšoafo' me re tsepamisitse maikutlo nakong ea maemo a sithabetsang. 

  • Laola tšabo hamolemo

Ka linako tse ling tšabo ea re holofatsa ebile ea re sitisa, ha re arabele tšusumetso efe kapa efe hobane re phathahane haholo re ikutloa re tšohile. Ka ho ikoetlisetsa papali e feteletseng e thibelang blockage, re ithuta ho e laola. Le ha e sa fele ka ho felletseng, ho lula ho e-na le mohlala o mong oa tlhompho kapa maikutlo o etsang hore tloaelo ena e be e ikhethang le e ikhethang. 

  • Feta meeli ea hau

Ha re fihlela sepheo kapa re hlola bothata, likelello tsa rona li tsepamisa mohopolo ho se latelang. Re labalabela ho ba le sepheo se ntseng se le kotsi le se thata. Re a iphephetsa mme re fumana kutloisiso e kholo ea bokhoni le boiphihlelo ba rona ba mmele.

  • Thabela thabo ea kotsi

Ho tobana le tšabo ea rona le ho e hlola ke e 'ngoe ea litlamorao tsa ho ikoetlisetsa lipapali tsena; Litekanyetso tsa adrenaline tse hlahisoang ka hare ho rona li phahame hoo le ha re li entse makhetlo a mangata re ntseng re ikutloa re tšohile ka mpeng. Boikutlo bona ba ho ba kotsing ke bona bo etsang hore re utloisise hore ka lipapali tsena re ka ba le maikutlo ao ho leng thata ho a etsisa ntlheng efe kapa efe ea bophelo. 

MAIKUTLO A HO IKETISETSA BATHO BA KA NTLE!

melemo e ikhethang ea papali ea kantle

ITLWAETSE PAKENG

Haeba u lula toropong e kholo, u se na lebopo kapa thaba haufi le moo, e ea serapeng sa hau se haufi haholo! Haeba u na le lehlohonolo la ho thabela ho ba haufi le leoatle, kapa khutso ea libaka tse phahameng tse lika-likelitsoeng ke limela, u se ke oa nahana. ka eona. haholo, nka lintho tsa hau u tsoe ka tlung, u iponele melemo ea ho etsa lipapali kantle ho naha. Re u thusa ho hlophisa potoloho e bonolo e tla u tataisa thupelong ea hau. O ka qala leseli le matha metsotso e 30 ho isa ho e 60 mme ha o qetile, tsoelapele ka koetliso ea matla. U ka etsa lihlopha tse 'ne tsa boikoetliso bo latelang, ho pheta-pheta tse lumellanang hantle le bokhoni ba hau. U ka qala ka ho pheta-pheta makhetlo a 10 letotong la pele ebe u eketsa palo ha lihlooho tsa hau li ntse li tsoela pele: 

  • Litlhaselo (li-push-up): Beha matsoho a hau ka tlasa mahetla, letheka le mahetla li lokela ho ba moleng, li lokela ho tsamaea ka nako e ts'oanang, mahetla a hao, letheka le maoto li lokela ho hokahana, 'me mokokotlo oa hau o sebetse.
  • Likoloi: Arola maoto 'me u a behe pakeng tsa letheka le mahetla,' me u lule u shebile pele. Phahamisa sefuba 'me u sebelise mokokotlo oa hau. Boloka boima ba lirethe tsa hau 'me u netefatse hore mangole a hau a kamora menoana ea hau. 
  • Likhoeli tse ling: Tlisa leoto le leng pele ka ho koba lengole le leng ho fihlela le thetsa fatše. Leoto le ka morao le lokela ho lula le otlolohile. Khutlela sebakeng sa ho qala 'me u phete ka leoto le leng.
  • Li-Burpees: Ema, nka tlole e kholo. Ho theoha, kena ka kotloloho mapolankeng ebe o sututsa ka matsoho. Haeba e ntse e le matsatsi a pele bakeng sa ho sutumetsoa ka botlalo, e etse ka ho phomotsa mangole fatše.

Ntle le moo, yoga kapa Pilates ke lintho tse ntle ho qala kapa ho qeta haeba u sa khone ho ikoetlisa ka nako e 'ngoe. U ka kopana le metsoalle 'me ua itloaetsa e' ngoe ea tsena tse peli ho hokahanya, ho hakolla le ho matlafatsa 'mele ntle le ho kenya tšusumetso e kholo' meleng.

melemo e ikhethang ea papali ea kantle

TS'ABELA LEBAKENG

Haeba u na le lehlohonolo la ho lula pela leoatle, u rata lebopo le boemo ba leholimo bo botle, mohlomong u ntse u nahana ho fetisetsa boikoetliso ba hau lebopong. Ho mathela lebopong ho na le lintlha tse ntle haholo, joalo ka ha o etsa mosebetsi o matla ho feta, kaha sebaka, ka ho ba lehlabathe, se fana ka khanyetso ho feta mobu o tiileng. Ntle le moo, o ntlafatsa phefumoloho ea hau ka lebaka la mongobo oa leoatle le khatello e tlase, 'mele oa hau o tla fumana oksijene e ngata. Matla a phomolo a leoatle le molumo oa maqhubu a leoatle li tla boloka kelello le 'mele oa hau li phutholohile. Hape, ho roba tloaelo le ho pholletsa le tikoloho e ncha ho tla lula ho eketsa boikemisetso ba hau. 

Leha ho le joalo, re khothaletsa hore o leke ho matha ka lieta tsa hau tsa ho matha, kaha lehlabathe ha lea lekana ebile ho hata letsoapong ntle le lieta ho ka baka tšabo e mpe, khaello ea ts'ehetso le boea se ka baka mathata. Keletso e 'ngoe eo u ka lekang ho e sebelisa merabeng ea hau ke hore u khetha lehlabathe le metsi, ke hore, haufi le lebopo la leoatle. Sebaka seo se tla sebetsa hantle le ho feta 'me u tla qoba lintho tse ngata tse fetang mesifa tse tlisoang ke ho matha lehlabatheng le bonolo.

melemo e ikhethang ea papali ea kantle

MORERO OA LITABA: HO REKOLA

Ho na le maikutlo a mangata ha u palame baesekele mme ha ho bonolo ho e hlalosa ka mantsoe ho motho ea e-so ka a ba le eona. Ntle le moo, ho palama baesekele ke mokhoa o monate, o bolokehileng hape o molemo haholo bakeng sa bophelo bo botle. Haeba hape u rata ho palama baesekele, re fana ka maikutlo a litsela tse ling tseo u ka 'nang ua se ke ua li tseba: 

  • Lithaba tsa Pyrenees

Thaba ena e fana ka mefuta e meng e mengata. Haeba u rata ho palama libaesekele tseleng, li u emetse ho tloha likoung tse tummeng tsa Tour de France ho ea likoung tse ntle tsa Andorran. lithaba ho tloha Mediterranean ho ea Cantabrian. Litsela tsa Ordesa, Monte Perdido kapa Aneto ke mekhahlelo e theko e tlaase, eo ho eona u ka tlatsang li-retina tsa hau ka litšoantšo tse sa hlakoleng.

  • Asturias

Likou tse kang Matša a Covadonga, El Naranco le Angliru li hokahane haholo le nalane ea baesekele. Sechaba sena ke sebaka se loketseng ho hlahloba litsela tse ncha le ho fumana libaka tse makatsang tse lika-likelitsoeng ke tlhaho.

  • Costa brava

Profinse ea Girona e na le libaka tse fapaneng, ha Mediterranean le Pyrenees li kopana mona. Ntle le khahloa ea setso ea ho palama lefatše la Salvador Dalí le ho natefeloa ke lefa la hae ka lipete.

melemo e ikhethang ea papali ea kantle

Ho bapala lipapali kantle ho bonolo, ho monate ebile ho molemo haholo! Melemong ea lipapali re eketsa tšusumetso e ntle ea ho lula libakeng tse tala, re pota-potiloe ke tlhaho le moea o hloekileng, re natefeloa ke mahlaseli a letsatsi mme, qetellong, le maikutlo a tokoloho.

Itlhomelle, letsetsa metsoalle ea hau 'me u natefeloe ke nako ea selemo ea ho ea bapala lipapali kantle!

 


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