Ndi chiyani komanso momwe mungapangire maphunziro othandizira

Zamkati

• Ubwino waukulu
• Momwe mungapangire maphunziro othandizira

Ntchito yogwirira ntchito ndi njira yochitira masewera olimbitsa thupi yopanda zida zolimbitsa thupi, zomwe cholinga chake ndi kukonza thupi potsatira kayendedwe kabwino ka tsiku ndi tsiku. Maphunziro amtunduwu amachepa, ndipo amapatsa thupi lokonzedwa bwino komanso lolimba m'masabata angapo ophunzitsira, chifukwa imagwira ntchito nthawi yomweyo ndimagulu angapo amisempha, kuthandizira kuchuluka kwa kagayidwe, kagwiritsidwe ntchito ka caloric, phindu la kupirira kwaminyewa ndi kusintha kwa kulimbitsa thupi.

Kuphatikiza apo, maphunziro ogwira ntchito amatithandizanso kulimbikitsa m'mimba, kutsikira kumbuyo, kupewa kuvulala, kuchepetsa kutopa ndikulimbitsa minofu. Ntchito yogwirira ntchito ndiyolimba, yamphamvu ndipo imachitika pama circuits, nthawi ikakhala ikufotokozedwera pochita masewera olimbitsa thupi osadukiza, pakati pa mndandanda umodzi ndi wina.

Ubwino waukulu

Zochita zolimbitsa thupi zimachitidwa, nthawi zambiri, pogwiritsa ntchito kulemera kwa thupi palokha ndipo zimaphatikizapo kuchita mayendedwe omwe ndi gawo la moyo watsiku ndi tsiku, monga kupindika, kuthamanga, kulumpha, kukoka ndi kukankha, mwachitsanzo. Kuphatikiza apo, chifukwa imakhalanso yamphamvu kwambiri, zolimbitsa thupi zimakhala ndi maubwino angapo, yayikulu ndiyo:

• Kupititsa patsogolo zolimbitsa thupi komanso kutengera mtima wamtima;
• Kumawonjezera mphamvu ya minofu;
• Zimalimbikitsa kuchepa thupi, popeza pali kuwonjezeka kwa kagayidwe kake, komwe kumalimbikitsa kutentha mafuta ngakhale mutaphunzira;
• Amakonda kutanthauzira kwa minofu;
• Kulimbitsa mgwirizano wamagalimoto;
• Bwino kaimidwe ndi kulimbitsa thupi;
• Amachepetsa mwayi wovulala;
• Bwino kusinthasintha.

Zochita zogwira ntchito zitha kuchitidwa pamalo aliwonse ndipo ndizothamanga, ndimasekedwe osiyanasiyana amasiyana mphindi 20 mpaka 40 kutengera kukula ndi kuchuluka kwa seti yomwe ikuyenera kuchitidwa. Ndikofunikira kuti machitidwe azolimbitsa thupi ayang'anitsidwe ndi akatswiri azolimbitsa thupi kuti machitidwewo azichita moyenera komanso mwamphamvu kuti apindule.

Momwe mungapangire maphunziro othandizira

Zochita zolimbitsa thupi nthawi zambiri zimachitika m'mabwalo, zomwe zimalimbikitsa kusintha kwa mtima, kuphatikiza pakupititsa patsogolo kulimbana kwakuthupi. Kuti munthu amve zabwino zamaphunziro ogwira ntchito, ndikofunikira kuti zichitike motsogozedwa ndi katswiri wazolimbitsa thupi, chifukwa ndizotheka kupanga dera molingana ndi zolinga za munthuyo. Onani zitsanzo za zochitika zolimbitsa thupi.

Ntchito yogwirira ntchito imatha kuchitidwa ndi othamanga, pambuyo pobereka, kukhala pansi kapena aliyense amene akufuna kuwonjezera kusinthasintha, kuonda komanso kulimbitsa minofu. Palibe zotsutsana, chifukwa machitidwewa amatha kusintha zosowa za munthu, zomwe zikutanthauza kuti maphunziro ogwira ntchito amatha kuchitidwa ngakhale ndi anthu okalamba omwe ali ndi matenda am'mafupa monga nyamakazi, arthrosis, kupweteka kwa msana, disc ya herniated ndi ena.