Ndizosangalatsa kuti ndikulemba izi kwa owerenga anga, inunso. Sindimalola kubweza chifukwa cholemba ndemanga, malingaliro anga pazogulitsazo ndi anga, koma mukawona malingaliro anga akuthandizani ndipo mumatha kugula kena kake mwa maulalo omwe nditha kulandira nawo. Zambiri
Sikwashi imakankhira mtima wanu ku 80% ya liwiro lake lalikulu ndikuwotcha ma calories 517 mu mphindi 30. Sangakhale masewera oyamba omwe amabwera m'mutu mwanu, koma sikwashi ndi wathanzi kwambiri.
Wathanzi kwambiri mwakuti masewera athanzi kwambiri a Forbes adatchulidwa.
Masewerawa adakhalapo kuyambira koyambirira kwa zaka za m'ma 19 ndipo anthu adasewera ndikusangalala padziko lonse lapansi kwazaka pafupifupi 200.
Ngakhale ikukula kwambiri ku Netherlands, squash ndiye otchuka kwambiri ku England, France, Germany, Australia, India ndi Hong Kong.
Akuyerekeza kuti anthu opitilira 20 miliyoni padziko lonse amasewera sikwashi m'maiko 175 osiyanasiyana.
Kwa inu omwe simukudziwa, sikwashi imaseweredwa pabwalo laling'ono lanyumba lokhala ndi zikwapu ndi mipira.
Monga tenisi, imaseweredwa m'modzi yekha: wosewera wina motsutsana ndi wosewera wina, kapena kawiri: osewera awiri motsutsana ndi osewera awiri, koma mutha kusewera nawo nokha.
Wosewera wina amatengera mpira kukhoma ndipo wosewera wina amayenera kuubweza mkati mwa ma bounces awiri oyamba.
Pali njira zingapo zolembera, ndipo osewera amatha kukhazikitsa malamulowa potengera momwe zinthu ziliri kapena machesi.
Malo ambiri olimbitsira thupi ali ndi makhothi amkati a sikwashi oti asungidwe.
Mutha kuwerenga zambiri za mtengo wakusewerera pano, wokwera mtengo kuposa masewera ena koma zonse sizoyipa kwenikweni.
Sikwashi imapereka masewera olimbitsa thupi mokwanira modabwitsa.
Choyamba, masewerawa amaphunzitsa mwamphamvu masewera olimbitsa thupi. Pomwe amasonkhana, osewera amathamangira uku ndi uku kudutsa mundawo kwa mphindi 40 mpaka ola limodzi.
Masewerawa amafuna kuti mtima wanu ukhale wabwino kuyamba, ndipo popita nthawi umatha kusintha thanzi la mtima.
Masewerawa amachititsa kuti mtima wanu ugwire ntchito pafupifupi 80% ofulumira kwambiri pamasewera.
Izi zimachitika makamaka chifukwa chothamanga nthawi zonse komanso nthawi yayitali pakati pamisonkhano.
Ndi mtima wopopa kwambiri, thupi limapanganso zopatsa mphamvu zambiri.
Kutengera momwe mumasewera molimbika, akuti mutha kuwotcha ma calories 517 mphindi 30.
Izi zikutanthauza kuti ngati mutasewera kwa ola limodzi, mutha kuwotcha zopatsa mphamvu zoposa 1.000!
Pachifukwa ichi, osewera ambiri amagwiritsa ntchito sikwashi ngati njira yopezera thanzi.
Masewerawa amafunikanso kulimbikira kwambiri.
Mtima wanu ukugwira ntchito molimbika nthawi yonse yamasewera, imakhala ndi nthawi yovuta kukumana ndi zosowa za oxygen mthupi lonse.
Madera omwe amafunikira mphamvu yochulukirapo, monga miyendo, ayenera kugwiritsa ntchito magetsi osungidwa kuti azithandiza mafuta.
Maderawa amakakamizidwa kusintha ndikupitilira opanda oxygen yokwanira. Chifukwa chake sikwashi imafunikira ndikumanga kupilira kwa minofu.
Cholemba pambali, ndimphamvu zochulukirapo zomwe zikugwiritsidwa ntchito, ndikofunikira kuti mudzaze ndi mapuloteni, madzi ndi ma electrolyte mukamaliza ntchito.
Izi zimathandiza kupanga ndi kukonza ulusi wa minofu.
Ndikofunikanso kutambasula minofu imeneyi pambuyo pa mpikisano wothandizira thupi kuchotsa zotsalira za lactic acid.
Komanso, squash ndimphamvu yolimbitsa thupi.
Ndikuthamanga mwachangu komwe kumafunikira kuthamanga ndi kuthamanga, masewerawa amathandiza kulimbitsa minofu ya miyendo ndi pachimake.
Momwemonso, kugunda chomenyera kumathandizira kumanga ndikulimbitsa minofu m'manja, pachifuwa, m'mapewa, ndi kumbuyo.
Mukasewera masewera osaphunzitsidwa mudzawona kuti mudzakhala ndi zilonda zambiri m'miyendo yanu komanso kumtunda kwanu, zomwe zikutanthauza kuti zimagwira ntchito.
Kutsiliza
Sikwashi ndimasewera olimbitsa thupi chifukwa ndiosangalatsa. Imeneyi ndi njira yabwino yosunthira chifukwa imakupatsani mwayi wokhala ndi thukuta.
Mutha kukhala limodzi ndi anzanu ndikuwonananso kwakanthawi kwinaku mukukankhira thupi lanu kumapeto.
Kuphatikiza apo, masewerawa ali ndi mpikisano, womwe umakupangitsani kuti muzichita nawo chidwi nthawi zonse ndikupitilizabe kugwira ntchito molimbika.
Mwachidule, sikwashi ndi njira yabwino yopezera mawonekedwe.
Werenganinso: mutha kugwiritsa ntchito manja awiri mu sikwashi? Wosewerayu akuti YES!
