Kupumula ndi Kuchira Kumathandizadi

Sindidziona ngati ndine wothamanga ndipo sindinakhalepo, koma masewera ndi kulimbitsa thupi zonse zakhala zofunikira kwambiri m'moyo wanga. Ndine wokonzeka kuyesa zochita zambiri kamodzi. Ngati atakhala gawo lazochita zolimbitsa thupi, zabwino, koma ngati sichoncho, ndikudziwa ngati ndidakondwera nazo. Ndikukula, ndinkachita masewera angapo, monga mpira, T-ball, ndi tennis. Ndinatenganso makalasi angapo ovina (ndikufuula kwa Karen, mphunzitsi wovina bwino kwambiri kuposa kale lonse), koma tennis ndi imodzi yokha yomwe ndimachitabe ndili wachikulire.

Ndayesera kudzikakamiza kukhala wothamanga kwa nthaŵi yaitali ya moyo wanga, koma nditadana nako kaŵirikaŵiri kusiyana ndi kusangalala nako, ndinazindikira kuti sindingathe kuyimirira ndipo sindifunikira kutero m’chizoloŵezi changa kuti ndikhale wathanzi. Ndinafika pamalingaliro omwewo za Zumba; ngakhale ndimakonda makalasi anga ovina ndikukula, ndinedi osati wovina (pepani, Karen). Koma ndinayesa skiing kwa nthawi yoyamba m'zaka zanga za makumi awiri. Ngakhale ndizovuta komanso zochepetsetsa (mwinamwake chimodzi mwazinthu zovuta kwambiri zomwe ndidachitapo), ndimasangalala nazo kwambiri kotero kuti tsopano ndi gawo lalikulu la machitidwe anga olimbitsa thupi m'nyengo yozizira, komanso kusewera m'nyengo yozizira, kulimbitsa thupi kunyumba, komanso kukweza masikelo. Kutsetsereka kutsetsereka kunandithandizanso kuzindikira, kwa nthawi yoyamba, kuti masiku opuma ndi ofunika kwambiri kuti munthu akhale ndi thanzi labwino komanso lamphamvu.

Ndili ku sekondale, ndinalowa m’chipinda chochitira masewera olimbitsa thupi n’kuyamba kuchita masewera olimbitsa thupi pafupipafupi pazifukwa zolakwika. Ndinaganiza kuti ndiyenera kuchita masewera olimbitsa thupi masiku asanu ndi awiri pa sabata kuti ndikwaniritse zolinga zanga. Kuyambira pamenepo ndaphunzira kuti ndinali wolakwa kwambiri. Kupuma tsiku (kapena awiri) pamene mukufunikira ndiye chinsinsi cha kuchira bwino. Pali zifukwa zambiri za izi:

• Kupumula pakati pa masiku olimbitsa thupi kungathandize kupewa kuvulala, kulimbikitsa kukula kwa minofu, ndi kulimbikitsa kuchira. Ngati mumachita masewera olimbitsa thupi nthawi zambiri, minofu yanu imakhala yowawa, ndipo simudzakhala ndi nthawi yosamalira ululu musanachite masewera olimbitsa thupi. Izi zikutanthauza kuti mawonekedwe anu adzavutika, zomwe zingayambitse kuvulala.
• Kuchita masewera olimbitsa thupi kumayambitsa misozi yaing'ono m'minyewa yanu. Mukapuma pakati pa masewera olimbitsa thupi, thupi lanu limakonza ndikulimbitsa misozi iyi. Umu ndi momwe minofu yanu imakulirakulira ndikukula. Koma ngati simukupuma mokwanira pakati pa masewera olimbitsa thupi, thupi lanu silingathe kukonzanso misozi, zomwe zingasokoneze zotsatira zanu.
• Kuchita masewera olimbitsa thupi kungayambitse zizindikiro zina, kuphatikizapo mafuta ochulukirapo, chiopsezo chotaya madzi m'thupi (chinthu chomwe simuchifuna ku Colorado youma), ndi kusokonezeka maganizo. Zingakhalenso ndi zotsatira zoipa pa ntchito yanu.

Werengani zambiri Pano ndi Pano.

Kupumula ndi kuchira sikumatanthawuza "kusachita kalikonse," komabe. Pali mitundu iwiri yochira: yanthawi yochepa (yogwira ntchito) komanso yayitali. Kuchira mwachangu kumatanthauza kuchita china chosiyana ndi kulimbitsa thupi kwanu kwambiri. Choncho, ngati ndikweza zitsulo m'mawa, ndipita kokayenda masana tsiku limenelo kuti ndichiritsidwe. Kapena ngati ndiyenda mtunda wautali, ndimachita yoga kapena kutambasula tsiku limenelo. Ndipo popeza kudya koyenera ndi gawo lalikulu la kuchira kochita bwino, nthawi zonse ndimaonetsetsa kuti ndimadya zokhwasula-khwasula kapena chakudya chokhala ndi mapuloteni abwino ndi chakudya cham'mimba nditatha kulimbitsa thupi kuti ndizitha kulimbitsa thupi langa.

Kuchira kwa nthawi yayitali kumakhudzanso kupuma tsiku lonse. Bungwe la American Council on Exercise (ACE) lili ndi malingaliro ambiri kupuma tsiku lathunthu "kungofuna kuchita masewera olimbitsa thupi" masiku asanu ndi awiri kapena khumi aliwonse, koma izi sizingagwire ntchito kwa aliyense nthawi zonse. Nthawi zambiri ndimatsatira chitsogozochi koma nthawi zonse ndimamvetsera zosowa za thupi langa. Ngati ndikudwala, kupsinjika kwambiri, kapena kutopa chifukwa chodzikakamiza kwambiri paphiri kapena pochita masewera olimbitsa thupi kunyumba, ndimapuma masiku awiri.

Choncho, pa Tsiku la National Fitness Recovery Day chaka chino, mverani thupi lanu, inunso. Tengani nthawi yopumula ndikuchira, kapena konzani momwe mungasamalire thupi lanu kuti mukwaniritse zolinga zanu zolimbitsa thupi komanso zaumoyo!

Resources

blog.nasm.org/why-rest-days-are-important-for-muscle-building

uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/

acefitness.org/resources/everyone/blog/7176/8-reasons-to-take-a-rest-day/