Dziwani maubwino azolimbitsa thupi

Zamkati

• Ubwino wolimbitsa thupi
• Momwe mungayambire masewera olimbitsa thupi
• Pamene zolimbitsa thupi sizikuwonetsedwa

Kuchita masewera olimbitsa thupi pafupipafupi kumatha kuyendetsa bwino magazi, kulimbitsa chitetezo cha mthupi, kukuthandizani kuti muchepetse thupi, kuchepetsa chiopsezo cha matenda amtima komanso kulimbitsa mafupa, mwachitsanzo. Izi zitha kupezeka pafupifupi mwezi umodzi mutangoyamba kuchita masewera olimbitsa thupi, monga kuyenda, kulumpha chingwe, kuthamanga, kuvina kapena kuchita masewera olimbitsa thupi.

Kuphatikiza apo, kuchita masewera olimbitsa thupi mutaphunzira ndi njira yabwino yophunzitsira chifukwa cha kuchuluka kwa magazi m'magazi ndikuwonjezera ma catecholamine omwe ndi ofunikira kukumbukira.

Omwe ali onenepa kwambiri ayenera kuchita masewera olimbitsa thupi kangapo kasanu pamlungu, kwa mphindi 90, kuti awotche mafuta. Okalamba amathanso kuchita masewera olimbitsa thupi ndipo oyenera kwambiri ndi omwe akugwirizana ndi magwiridwe antchito amthupi. Pankhani ya kupweteka pamfundo, zokonda ziyenera kuperekedwa kuzolimbitsa thupi m'madzi, monga kusambira kapena ma aerobics amadzi, mwachitsanzo. Onani ngati mungakwanitse kuchita masewera olimbitsa thupi:

Ubwino wolimbitsa thupi

Kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira kuti mukhale ndi moyo wabwino komanso kufunitsitsa kuchita zochitika za tsiku ndi tsiku, chifukwa chake, ndikofunikira kuti anthu azaka zonse azichita masewera olimbitsa thupi. Ubwino waukulu wochita masewera olimbitsa thupi ndi awa:

• Kulimbana ndi kunenepa kwambiri;
• Limbikitsani kudzidalira kwanu ndikulimbikitsa kukhala ndi moyo wabwino;
• Kuchepetsa kukhumudwa;
• Kusintha magwiridwe antchito pasukulu, kwa ana ndi achinyamata;
• Kuchepetsa nkhawa ndi kutopa;
• Kuchulukitsa malingaliro;
• Zimalimbikitsa kulimbitsa chitetezo chamthupi;
• Bwino mphamvu minofu ndi chipiriro;
• Kulimbitsa mafupa ndi mafupa;
• Sinthani kaimidwe;
• Amachepetsa ululu;
• Amachepetsa chiopsezo cha matenda amtima;
• Kusintha mawonekedwe a khungu.

Kuchita masewera olimbitsa thupi nthawi zonse kumalimbikitsidwa kwa anthu azaka zonse. Komabe, ana ochepera zaka 12 ayenera kukonda kuchita masewera monga kuvina, mpira kapena karate, mwachitsanzo, chifukwa ndi masewera olimbitsa thupi omwe amatha kuchitidwa kamodzi kapena kawiri pa sabata ndipo ndioyenera gulu ili.

Akuluakulu komanso okalamba ayenera kudziwa kulemera kwawo, chifukwa akakhala kuti sakulemera bwino, sayenera kuchita masewera olimbitsa thupi pafupipafupi kuti apewe kuwononga ndalama zambiri.

Ndikofunikira kuti musanayambe kuchita masewera olimbitsa thupi, mayeso amayesedwa kuti muwone momwe thanzi la munthu alili ndipo, motero, ndizotheka kuwonetsa mtundu wabwino wa masewera olimbitsa thupi komanso kulimba kwake, mwachitsanzo. Kuphatikiza apo, ndikofunikira kuti munthuyo apite limodzi ndi katswiri wophunzitsidwa kuti achepetse ngozi.

Kuti mukhale ndi maubwino onse, ndikofunikira kuti kuchita masewera olimbitsa thupi kumayendera limodzi ndi chakudya chopatsa thanzi. Onani zomwe mungadye musanachite masewera olimbitsa thupi komanso mukamaliza kuchita izi:

Momwe mungayambire masewera olimbitsa thupi

Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kuti mayeso azachipatala achitike kuti muwone kulumikizana ndi momwe mtima ukugwirira ntchito, makamaka ngati munthuyo amangokhala. Mwanjira imeneyi, adotolo amatha kuwonetsa ngati pali masewera olimbitsa thupi omwe sanatchulidwe, mphamvu yoyenera yochitira masewera olimbitsa thupi komanso kufunika koti munthu azitsatira mphunzitsi wa masewera olimbitsa thupi kapena physiotherapist, mwachitsanzo.

Kuyamba kwa kuchita masewera olimbitsa thupi kumatha kukhala kovuta kwa anthu omwe sanazolowere, kotero tikulimbikitsidwa kuti zoyeserera zoyambilira zimachitika ndipo makamaka kunja, monga kuyenda. Momwemonso, zolimbitsa thupi ziyenera kuchitidwa katatu kapena kasanu pa sabata, koma mutha kuyamba pang'onopang'ono, kumangokhala masiku awiri pa sabata, kwa mphindi 30 mpaka 60. Kuyambira sabata lachiwiri, mutha kuwonjezera mafupipafupiwo mpaka masiku atatu kapena anayi, kutengera kupezeka kwa nthawi.

Pamene zolimbitsa thupi sizikuwonetsedwa

Kuchita masewera olimbitsa thupi ndikulimbikitsidwa kwa anthu azaka zonse, komabe anthu omwe ali ndi matenda oopsa kapena amayi apakati omwe ali ndi pre-eclampsia, mwachitsanzo, ayenera kutsagana ndi akatswiri azolimbitsa thupi kuti apewe zovuta. Chifukwa chake, ndikofunikira kuti kuyezetsa kumachitika musanachite masewera olimbitsa thupi, makamaka mayeso omwe amawunika thanzi la mtima. Dziwani mayeso akulu pamtima.

Mwachitsanzo, anthu omwe ali ndi matenda oopsa kwambiri, ali pachiwopsezo chachikulu chosintha kugunda kwa mtima pakulimbitsa thupi kwambiri, mwachitsanzo, kukomoka kwa infaroksi ndi sitiroko. Nthawi zambiri, anthu omwe ali ndi matenda oopsa samasowa akatswiri pakuwunika masewera olimbitsa thupi, koma amafunika kukhala ndi mphamvu zowakakamiza kuti apewe kuchita zinthu mwamphamvu mpaka atavomerezedwa ndi adotolo, posankha zocheperako pochita zinthu zochepa.

Amayi oyembekezera omwe alibe zovuta zowakakamiza atha kudwala pre-eclampsia, ndipo kuchita zolimbitsa thupi zambiri sikuvomerezeka, chifukwa kumatha kubadwa msanga komanso sequelae kwa wakhanda. Chifukwa chake, ndikofunikira kuti mayiyo apite limodzi ndi azamba ndikuchita masewera olimbitsa thupi malinga ndi chitsogozo chake. Mvetsetsani zomwe preeclampsia ndi momwe mungazindikire.

Chifukwa chake, ndikofunikira kudziwa zina mwazinthu zolimbitsa thupi, monga kupweteka pachifuwa, kupuma movutikira, chizungulire komanso kupindika, mwachitsanzo. Ndibwino kuti muyimitse ntchitoyi ndikupempha chitsogozo cha katswiri wamatenda.