Malangizo 5 owongolera magwiridwe antchito anu

Pofuna kukonza magwiridwe antchito, ndikofunikira kuvala nsapato zowala, zomasuka, zosinthasintha, zowuluka zomwe zikugwirizana ndi mtundu wa sitepe, zomwe zimatha kuyesedwa mukamagula nsapato m'sitolo. Kuphatikiza apo, ma sneaker amayenera kusinthidwa chaka chilichonse ngati agwiritsidwa ntchito kangapo pamlungu.

Malangizo ena asanu owongolera magwiridwe antchito ndi awa:

1. Konzani zolimbitsa thupi: mphunzitsi wolimbitsa thupi amatha kukhazikitsa mapulani ake osiyanasiyana osagwirizana, mphamvu kapena njira zothamanga pakuyenda molingana ndi zolinga, koma pali mapulogalamu a foni yam'manja omwe angathandize aliyense amene akufuna kuyamba kuthamanga mumsewu.
2. Kupuma moyenera: inhale for 3 strides and exhale for 2 strides (3: 2 ratio). Izi zimalola kuti kusinthasintha mapazi kugwiritsidwe ntchito pakutha kwa mpweya, kupewa chiopsezo chovulala. Kuphatikiza apo, ndikofunikira kugwiritsa ntchito kupuma m'mimba, komwe kumagwiritsa ntchito diaphragm, m'malo mopumira pachifuwa, chifukwa kumalola mpweya wambiri kugwidwa;
3. Limbikitsani minofu ya miyendo, pamimba ndi kumbuyo: Kuchita zolimbitsa thupi zolimbitsa thupi kumathandizira kuyamwa bwino kwa gawo lililonse, kukulitsa mphamvu ku gawo lotsatira ndikupewa kuvulala;
4. Konzekerani pamaso pa mpikisano: kuyamba ndi kuyenda, pang'onopang'ono kuwonjezera liwiro. Izi zimawonjezera kutentha ndikukwaniritsa ntchito yamphamvu, kukonzekera thupi kuthamanga;
5. Pangani chakudya choyenera: musanaphunzitse, idyani chakudya kuti mupatse mphamvu mthupi, mukamaphunzira, imwani madzi, zakumwa za isotonic kapena madzi a coconut ndipo mutaphunzitsidwa, ingest mapuloteni olimbikitsira kukula kwa minofu.

Njira inanso yothetsera magwiridwe antchito ndi kusalola kuvulala kulikonse kukukulirakulira. Ngakhale kupweteka kwa minyewa komwe kumachitika mukamaliza masewera olimbitsa thupi kuyenera kuyesedwa kuti muchepetse chiopsezo cha malo oyambitsa omwe angayambitse kupweteka komanso kusapeza bwino, kusiya masewera olimbitsa thupi otsatira.

Njira yabwino yothanirana ndi zopweteka pambuyo pochita masewera olimbitsa thupi ndikudziyesa nokha m'malo opweteka kwambiri. Mutha kugwiritsa ntchito manja anu ngakhale mpira wa tenisi, koma kuti muthe kutikita minofu mozama, motero kuti mugwire bwino ntchito, mutha kugwiritsa ntchito chowongoletsera chithovu, chomwe chimakhala cholimba cholimba chomwe chimathandizira kutikita minofu ndi minyewa, makamaka mutachita masewera olimbitsa thupi . Onani ndendende chomwe cholowa cha thovu ichi ndi sitepe ndi sitepe momwe mungaigwiritsire ntchito kuthana ndi ululu womwe umayambitsidwa ndi gulu lodziwika bwino komanso kumbuyo.

Kuphatikiza pa maupangiri onsewa, nkofunikanso kusasuta chifukwa ndudu imasokoneza kuyamwa kwa mpweya ndi alveoli, ndikuchepetsa magwiridwe antchito.

Onani njira yabwino yopangira isotonic yachilengedwe yokonzedwa ndi zosakaniza zomwe muli nazo kunyumba zomwe zimakuthandizani kusungunuka komanso kusungabe malingaliro kuti mupitilize kuwonera kanema: