Olimbitsa Thupi 2 Ochepetsera Kupweteka Kwamapazi (kapena Choyipa)

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Mukakonzekera masewera olimbitsa thupi, mwina mumaganiza zogunda minofu yanu yonse yayikulu. Koma mwina mukunyalanyaza gulu limodzi lofunika kwambiri: timinofu tating'ono ta phazi lanu lomwe limayendetsa momwe limagwirira ntchito. Ndipo ngakhale mutayenda, kuthamanga, kapena kusambira, mumafunikira minofu imeneyo kuti mukhale olimba kuti mugwire bwino ntchito, atero dokotala wazamasewera a Jordan Metzl, MD, wolemba Kuthamanga Kwambiri kwa Dr. Jordan Metzl.

Mapazi ofooka amamva kuwawa, kutopa komanso kupweteka ... kukupangitsani kuti muchepetse kulimbitsa thupi kwanu nonse (mapapu, miyendo, ndi zina zambiri) atakhala okonzeka kusiya, Metzl akuti. Ndipo ngati mukumva kuwawa, kapena mabala, kapena plantar fasciitis, muyenera kukhala osamala kwambiri za maotsi anu.

Ngati izi zikumveka ngati inu, kulimbitsa phazi kuli koyenera. Koma popeza simungathe kukweza ma barbell ndi zala zanu, Metzl akuwonetsa kusuntha kuwiri kwa odwala ake:

1. Vula nsapato zako. Mukakhala kunyumba, yendani opanda nsapato momwe mungathere. Zikumveka zosavuta, koma Metzl akuti izi zidzakuthandizani kumanga minofu yanu popanda ntchito yowonjezera.

2. Sewerani miyala ya miyala. Ngati mwavulala phazi, iyi imathandiza kwambiri pakumanganso mphamvu. Tengani thumba la miyala ya nsangalabwi ndikutaya pansi. Kenako, pogwiritsa ntchito zala zanu zazing'ono, tengani imodzi imodzi ndikuziponya mumtsuko. Pitilizani mpaka mutatopa, kubwereza tsiku lililonse, ndipo mkati mwa masabata angapo mupeza mphamvu zazikulu.

Ponena za kulimbitsa thupi kwanu kwina, Metzl akuti palibe chifukwa chopumira polimbitsa mphamvu zamapazi, kupatulapo chimodzi: Ngati ululu ukusintha momwe mumathamangira, chepetsani mpaka mutapezanso mawonekedwe oyenera.

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