Njira 10 Zoyimitsira Mzere M'mbali Zake

Zamkati

• Kodi mungatani kuti muchotse ulusi wammbali?
• 1. Chepetsani kapena pumulani pang'ono
• 2. Pumirani kwambiri
• 3. Tambasulani minofu yanu yam'mimba
• 4. Kanikizani minofu yanu
• Kodi mungatani kuti muteteze kusinthana mbali?
• Malangizo popewa
• Nchiyani chimayambitsa kusoka kumbali yanu?
• Mfundo yofunika

Mzere wam'mbali umadziwikanso kuti kupweteka kwakumimba kwakanthawi kochepa, kapena ETAP. Ndiwo ululu wakuthwa womwe mumakhala nawo mbali yanu, pansi pamtima panu, mukamachita masewera olimbitsa thupi.

Muli ndi mwayi wopezera mbali ngati mumachita masewera olimbitsa thupi omwe amapangitsa kuti thupi lanu likhale loyimirira komanso lolimba kwa nthawi yayitali, monga:

• kuthamanga kapena kuthamanga
• kupalasa njinga
• kusewera basketball
• zolimbitsa thupi zolimbitsa thupi
• wokwera kavalo

Akuyerekeza kuti pa omwe amachita masewera olimbitsa thupi amtunduwu amapeza ulusi wopitilira kamodzi pachaka.

Koma pali njira zomwe mungathetsere zopweteketsa izi mukamazimva. Palinso njira zochepetsera mwayi wanu wopeza mbali yoyamba. Werengani kuti mudziwe momwe mungachitire.

Kodi mungatani kuti muchotse ulusi wammbali?

Ngati mukumva kuti ulusi wammbali ukubwera, pali njira zowalepheretsa kuti ziwonjezeke ndikuchotseratu. Umu ndi momwe:

1. Chepetsani kapena pumulani pang'ono

Zokongoletsa zimayenera kukhala chifukwa chakuchita khama kwambiri pamimba ndi minofu ya msana.

Kuchepetsa kapena kupuma pang'ono pa masewera olimbitsa thupi kumatha kulola minofu iyi kupumula ndikuchepetsa kupweteka kulikonse chifukwa chodzipereka kwambiri.

2. Pumirani kwambiri

Ena amakhulupirira kuti kutsekeka kwa minofu ndi kusowa kwa magazi m'mimba mwanu zam'mimba zitha kukhala ndi chochita ndikumva kupweteka kwa mbali.

Kuti muchepetse kupweteka kwa minofu yomwe mwadwala, pumirani kwambiri. Kenako, pumani pang'onopang'ono. Bwerezani izi kangapo.

Kupuma pang'ono, kupuma pang'ono kumathandizanso kuti minofu yanu ipezenso magazi atsopano.

3. Tambasulani minofu yanu yam'mimba

Kutambasula minofu yanu kumathandiza kupewa kukokana kwenikweni. Pogwiritsa ntchito mbali, yesani njirayi kuti muchepetse kupanikizika:

1. Kwezani dzanja lanu lomwe lili mbali yina yomwe ulusi wanu uli pamwamba pamutu panu.
2. Bwerani modekha polowera komwe mwalumikiza, ndikukweza mkono wanu.

4. Kanikizani minofu yanu

Mukasiya kuchita masewera olimbitsa thupi, yesani njira iyi kuti:

1. Sakanizani zala zanu mwamphamvu koma modekha kumalo omwe mumamverera.
2. Bwerani patsogolo pa mutu wanu mpaka mutamva kupweteka kumayamba kuchepa.

Kodi mungatani kuti muteteze kusinthana mbali?

Pali njira zolepheretsa kusinthana kwakanthawi kuti musabera zolimbitsa thupi zanu. Nawa maupangiri asanu ndi limodzi omwe angathandize kuyimitsa ulusi wammbali kuti usachitike poyamba:

Malangizo popewa

1. Pewani kudya chakudya chachikulumusanachite masewera olimbitsa thupi. Kudya chakudya chachikulu pasanathe ola limodzi kapena awiri mutachita masewera olimbitsa thupi kumatha kupangitsa m'mimba mwanu kupanikizika kwambiri pamimba pamimba.
2. Chepetsani zakumwa zotsekemera. Kumwa zakumwa zotsekemera, zakumwa za kaboni kapena zakumwa zamasewera musanachite masewera olimbitsa thupi kumatha kusokoneza kagayidwe kanu ndikumasokoneza m'mimba.
3. Sinthani mayendedwe anu. Kafukufuku wa 2010 adapeza kuti kugona kapena kusaka kumatha kukulitsa mwayi wopeza mbali. Yesetsani kuti thupi lanu likhale loyimirira komanso mapewa anu akhale kumbuyo mukamachita masewera olimbitsa thupi
4. Pang'ono ndi pang'onoonjezani kutalika kwakulimbitsa thupi kwanu. Kupanga minofu yanu pakapita nthawi kumathandizira kuchepetsa kupindika kwa minofu ndi kuvulala. Chifukwa chake yambani pang'onopang'ono ndikukwera. Mwachitsanzo, ngati mukuyamba kuchita zinthu kuyambira pachiyambi, chitani pang'onopang'ono. Musayese kuchita zambiri mofulumira kwambiri.
5. Limbikitsani mphamvu yanu yam'mimba yam'mimba. Ochita masewera 50 mwa iwo adapeza kuti kukhala ndi minofu yolimba ya thunthu kumatha kuchepetsa kuchuluka kwa zoluka.
6. Khalani hydrated. Onetsetsani kuti mumamwa madzi osachepera 64 patsiku. Kukhala ndi hydrated bwino kungathandize kupewa kusunthika koyambira. Onetsetsani kuti simumamwa madzi ochuluka musanachite masewera olimbitsa thupi. Izi zitha kuyika kupanikizika kwanu pa diaphragm ndikupangitsa maulalo kukhala opweteka kwambiri.

Nchiyani chimayambitsa kusoka kumbali yanu?

Zomwe zimayambitsa kusoka kwammbali sizimamveka bwino.

Kumene kulumikizana kwammbali kumatha kuwonetsa kuti kuli kokhudzana ndi kulimbikira kwa minofu kapena kuchuluka kwa magazi kuzungulira mozungulira. Uwu ndiye mnofu waukulu wolimba womwe umasiyanitsa mapapu anu ndi ziwalo zam'mimba mwanu.

Wolemba mu Journal of Sports Science akuwonetsa kuti kulumikizana kumachitika chifukwa cha kukokana kwa minofu komwe kumachitika chifukwa chobwereza msana komanso kutopa kwa minofu.

Kupweteka m'mimba komwe kumabwera chifukwa cha minofu yanu kukwiyitsidwa ndimayendedwe owonjezera mdera lanu kumalumikizananso ndi kupweteka phewa.

Mfundo yofunika

Pafupifupi anthu 75 mwa anthu 100 aliwonse omwe amachita masewera olimbitsa thupi amatha kupezanso mbali ina. Kwa anthu ambiri, ululu uwu nthawi zambiri umakhala mbali yawo, pansi pa chifuwa chawo.

Mwamwayi, pali zinthu zomwe mungachite kuti muchepetse ululuwu. Kuchepetsa, kupuma mwamphamvu, kutambasula, ndi kukankha minofu kungathandize.

Kupewa chakudya chambiri musanachite masewera olimbitsa thupi, kuchepetsa zakumwa zotsekemera, kugwiritsa ntchito mawonekedwe abwino, ndikuchepetsa mphamvu yanu kungathandize kupewa kulumikizana mbali kuti zisachitike poyamba.

Ngati nthawi ina iliyonse mumamva kuwawa mwadzidzidzi kapena mwamphamvu mukamachita masewera olimbitsa thupi, onetsetsani kuti mwasiya. Tsatirani dokotala wanu ngati kupweteka kukukulirakulira kapena sikutha ndi nthawi.