Pitani Kuthamanga: Njira Zina Zochitira Zochita Zazikulu

Zamkati

• Kodi zolimbitsa thupi zochepa zimasiyana bwanji ndi kuthamanga?
• 1. Kupalasa njinga
• 2. Wophunzitsa walitali
• 3. Madzi akuyenda
• 4. Kuyenda
• 5. Khwerero aerobics
• Tengera kwina

Anthu omwe adamva mwambi wakuti "wothamanga" adzakuwuzani kuti palibe ntchito ina yomwe ingafanane ndi kuthamanga. Koma masewera olimbitsa thupi sangakhale oyenera ngati mungawononge mawondo anu kapena ziwalo zina.

Kodi zolimbitsa thupi zochepa zimasiyana bwanji ndi kuthamanga?

Kuthamanga kumatha kukhala ndi phindu kwa anthu ena, koma madotolo ambiri sangakulimbikitseni kuchita masewera olimbitsa thupi ngati mwadwala bondo kapena osteoarthritis. Izi zitha kukhala zokhumudwitsa, koma pali njira zina.

Kuphunzitsira pamtanda kumagwira ntchito kuti mtundu wina wa masewera olimbitsa thupi ungalimbikitse ochita masewera ena. akuwonetsa kuti kusambira, mwachitsanzo, kungathandize kukonza magwiridwe antchito, ngakhale imagwiritsa ntchito minofu yosiyana.

Kulimbitsa thupi kumatha kupereka njira ina kwa othamanga omwe amapuma chifukwa chovulala, kuponderezedwa, kapena kutopa.

Kaya mukufuna nthawi yoti mupumule kuvulala kapena kungoyang'ana njira zina zosavutikira zosakanikirana, izi mwina ndizoyenera.

1. Kupalasa njinga

Kupalasa njinga kumapereka njira yabwino kwambiri yothamanga. Monga kuthamanga, mutha kusangalala ndi njinga m'nyumba kapena panja, chifukwa cha njinga zoyimilira komanso ophunzitsa njinga.

Kupalasa njinga kumakuthandizani kuti mukhale ndi thanzi labwino popanda kupsinjika pamafundo anu ndi ma shins.

Yendetsani panjinga yamsewu, njinga yoyimilira kunyumba kapena malo ochitira masewera olimbitsa thupi, kapena yesani kalasi yapanyumba yapanjinga yolimbitsa thupi yolimbitsa thupi yomwe ingapatse othamanga mtundu wina wapamwamba.

Kugwiritsa ntchito njinga poyenda sikungokhala kokha kwa thanzi lanu, komanso ndibwino kwa chilengedwe. Ngati kuli kotheka, lingalirani kupalasa njinga kuntchito kapena m'sitolo m'malo mogwiritsa ntchito galimoto.

2. Wophunzitsa walitali

Konda kapena kudana nacho, wophunzitsa elliptical amapereka njira yabwino kwambiri yophunzitsira othamanga omwe avulala kapena akufuna kupumula ziwalo zawo.

Makina a elliptical amakulolani kutsanzira mayendedwe othamanga. Ngakhale kuti ndi ntchito yolemetsa, imakhala yotsika kwambiri pamalumikizidwe anu.

Izi zikutanthauza kuti mutha kulimbitsa minofu yomwe mumagwiritsa ntchito poyenda mopanda tanthauzo pamagulu anu. Poyerekeza ndi kugwiritsa ntchito chopondera, ophunzitsa elliptical ndiosankha zochepa.

Kuyang'ana njira zomwe ndizofanana ndi momwe mumakhalira nthawi zonse ndikutsatira ndandanda yofananira yakuthandizani kuti muzitha kuchita bwino ntchitoyi ndikukhalabe olimba.

3. Madzi akuyenda

Othamanga omwe amafunika kusintha koma osangalala kwenikweni kuthamanga atha kupeza madzi akuyenda, kapena dziwe likuyenda, kunyengerera kwabwino.

Monga momwe dzinalo likusonyezera, kuthamanga kwamadzi kumaphatikizapo kuyenda m'madzi, nthawi zambiri kumapeto kwenikweni kwa dziwe losambira lomwe lili ndi lamba wa aqua kuti ukhale wowala.

Njira iyi imakuthandizani kuti musangalale ndiubwino woyenda mosakhudza ziwalo zanu.

Kuti mupindule kwambiri padziwe dziwe, yang'anani mawonekedwe anu, osasinthasintha momwe mumayendera nthawi zonse.

Kutsata ndandanda yamaphunziro yofanana ndi nthawi yanu yothamangiranso kukuthandizani kuti mupindule kwambiri ndi njira ina yapaderayi mukadapumulitsa malo anu.

4. Kuyenda

Mosiyana ndi zomwe ambiri amakhulupirira, kuyenda ndi njira yothandiza kwa othamanga omwe amafunafuna zabwino zomwezo popanda kuwalumikiza.

Kafukufuku wofalitsidwa ndi American Heart Association adapeza kuti kuyenda kumathandizanso kuthana ndi vuto la matenda oopsa, matenda ashuga, komanso cholesterol.

Chofunika ndichakuti muziyenda mtunda wokwanira womwewo, womwe ungatenge nthawi yayitali kawiri, kuti mupeze zabwino zomwe mungafune kuthamanga.

Pamodzi ndi maubwino azaumoyo, mumasangalalanso ndi mpweya wabwino komanso zokongola zomwe zimapangitsa kuti kukopa kukhale kosangalatsa.

5. Khwerero aerobics

Kutenga kalasi yolimbitsa thupi kapena kuchita kanema kanema kumapereka njira ina yolimbitsira thupi komanso yopanda mphamvu. Ndiosavuta pamalumikizidwe kuposa kuthamanga koma yothandiza pakulimbitsa mphamvu yamphamvu komanso kupirira kwamtima.

Mmodzi kuyambira 2006 adapeza kuti zochitika zolimbitsa thupi zimapereka katundu wa biomechanical womwe umagwera pakati pa zomwe mungapeze poyenda ndi kuthamanga. Chofunika ndichakuti muziyenda moyenera komanso mosamala kuti musavulazidwe.

Tengera kwina

Akatswiri amalimbikitsa zolimbitsa thupi kwa anthu omwe ali ndi mafupa a mafupa. Malangizo omwe adasindikizidwa mu 2020 amatchula kuyenda, kupalasa njinga, kuchita masewera olimbitsa thupi, komanso kuchita masewera olimbitsa thupi m'madzi. Amalimbikitsanso tai chi ndi yoga.

Zochita izi zitha kukuthandizani:

• sungani kulemera kwanu
• pangani minofu yolumikizira mafupa anu
• kuchepetsa nkhawa

Kuthamanga sikungakhale koyenera ngati muli ndi vuto la bondo, mwachitsanzo, nyamakazi kapena chovulala. Zochita zochepa zimapindulitsa kwambiri.

Funsani dokotala wanu, wothandizira zakuthupi, kapena wothandizira masewera pazomwe mungasankhe. Sankhani zochitika zomwe mumakonda komanso zomwe mungakwanitse.

Muthanso kuganizira zolimbitsa thupi ndi gulu kapena wophunzitsa nokha, chifukwa anthu ena zimawalimbikitsa.

Poyesa makina atsopano kapena zochitika, onetsetsani kuti mwalandira maphunziro oyenera. Kugwiritsa ntchito zida zolimbitsa thupi molakwika kumatha kubweretsa mavuto ena.