Nchiyani Chimathandizira Kuchulukitsa Kuzungulira Miyendo Yanu?

Zamkati

• Kusuntha!
• Kuyenda
• Mukamagona pansi
• Kupopa mwendo
• Bondo anawerama
• Kukweza mwendo
• Mukakhala pansi
• Chidendene ndi chala chimakweza
• Kusinthasintha kwa bondo
• Ng'ombe kutambasula
• Lamba kapena bmkulu kutambasula
• Thovu wodzigudubuza
• Mukayimirira
• Chidendene chimakweza
• Mwendo waima
• Magulu
• Chitani masewera olimbitsa thupi
• Yoga yoyenda mwendo
• Kuponderezedwa
• Zinthu zina zothandiza
• Malangizo osachita masewera olimbitsa thupi
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kusuntha!

Pali njira zokulitsira kufalikira kwamiyendo yanu, ziribe kanthu kuchuluka kwa magwiridwe antchito anu - ngakhale mutagona pabedi. Tikuwona mayendedwe omwe ali othandiza ndikuphatikizanso maupangiri osachita masewera olimbitsa thupi kuti athandizire kufalikira kwamiyendo.

Poterepa, kusuntha kumaphatikizapo zonse zomwe mumatha kugwiritsa ntchito miyendo yanu ndi machitidwe osunthika omwe amathandizira.

Kuyenda

Kuyenda kulikonse ndikulangiza koyamba kuti muthane ndi kufalikira. Mutha kuyamba pang'ono, kuyenda pang'ono, ngakhale mphindi 5 zokha patsiku.

Ngati mungathe kuchita zambiri, onjezani nthawi kapena liwiro lanu pang'onopang'ono.

kuti ngakhale kuwonjezeka kwakung'ono kwakanthawi komwe mumayenda tsiku lililonse kumatha kukhala ndi maubwino.

Mukamagona pansi

Nazi masewera olimbitsa thupi atatu omwe mungachite nthawi iliyonse mukamagona.

Zitha kukhala zothandiza makamaka ngati muli pabedi nthawi yayitali, monga pambuyo pochitidwa opareshoni, kapena pazifukwa zina zilizonse ndikofunikira kuti magazi azizungulira m'miyendo mwanu kuti muteteze magazi.

Kupopa mwendo

1. Kugona kumbuyo kwanu ndi mapazi anu patsogolo, sinthani phazi lanu kuti musunthire zala zanu kakhumi.
2. Mutha kuchita phazi limodzi nthawi imodzi kapena onse awiri pamodzi.
3. Bwerezani kupopa kwa akakolo kamodzi pa ola limodzi.

Bondo anawerama

1. Kugona kumbuyo kwanu ndi mapazi anu patsogolo, gwedezani bondo lanu kumbuyo kwa chifuwa chanu ndikubwerera pansi.
2. Bwerezani nthawi 10.
3. Bwerezani pogwiritsa ntchito mwendo wanu wina.
4. Bweretsani mawondo kamodzi pa ola limodzi.

Kukweza mwendo

1. Kugona kumbuyo kwanu ndi miyendo yanu patsogolo, pindani bondo limodzi ndikukhala phazi lanu.
2. Kusunga mwendo wina molunjika ndi "kutsekedwa," kwezani mmwamba mpaka mawondo anu ali ofanana.
3. Bweretsani mwendowo pang'onopang'ono, mozungulira.
4. Bwerezani nthawi 10.
5. Bwerezani ndi mwendo wanu wina.
6. Pangani mobwerezabwereza zambiri momwe mungathere.

Yambani mosavuta ndi mapampu a akakolo ndi maondo. Onjezani muzolimbitsa thupi zina momwe mungathere.

Wopereka chithandizo chamankhwala atha kukuthandizani kukhazikitsa njira yoyenera ya matenda anu.

Mukakhala pansi

Mutha kuchita izi nthawi iliyonse yomwe mwakhala, kaya pa desiki, kapena mukwera galimoto kapena ndege.

Chidendene ndi chala chimakweza

1. Wokhala pansi ndi mapazi onse pansi patsogolo panu, kwezani zidendene zonse ndikugwira masekondi atatu.
2. Bwerezani nthawi 10 kapena kupitilira apo.
3. Bweretsani zonyamula, koma nthawi ino kwezani zala zonse ziwiri.

Mutha kusiyanitsa zochitikazi posintha chidendene ndikukweza chala poyenda mokhazikika. Kapena kwezani chidendene phazi limodzi ndi zala zakumapazi nthawi imodzi.

Kusinthasintha kwa bondo

1. Wokhala pansi ndi mapazi onse pansi, kwezani phazi limodzi mmwamba pang'ono.
2. Sinthani bondo nthawi 10 kenako motsutsana ndi koloko kasanu.
3. Bwerezani ndi phazi linalo.

Ng'ombe kutambasula

1. Kukhala pansi ndi mapazi onse pansi, kutambasula mwendo umodzi patsogolo panu.
2. Kwezani zala zanu pafupi nanu ndikugwada pachifuwa.
3. Gwirani masekondi atatu ndikutsitsa phazi lanu pansi.
4. Bwerezani nthawi 10 kapena kupitilira apo.
5. Bwerezani ndi mwendo wina.

Muthanso kuyesa kusinthana mwendo wina pambuyo pake.

Lamba kapena bmkulu kutambasula

Muthanso kutambasula mwana wang'ombe potambasula mwendo mwanu pogwiritsa ntchito lamba wazolimbitsa thupi kapena zinthu zazitali ngati thaulo kapena lamba.

1. Khalani pansi (kapena pabedi) ndi miyendo yanu molunjika patsogolo panu.
2. Lembani lamba mozungulira pakati pa phazi limodzi ndikugwira malekezero.
3. Sungani mwendo wanu molunjika, kokerani lamba mpaka mukumva kutambasula mu ng'ombe yanu.
4. Gwirani kutambasula kwa masekondi pafupifupi 30.
5. Bwerezani katatu, kumasula phazi lanu pakati.

Thovu wodzigudubuza

Zomwezi zimasunthira anthu pochita thovu pochepetsa kuchepa kwa minofu ndikutambasula minofu kumathandizanso pakuyenda kwamagazi.

• Mukakhala pansi, ikani chopukutira chofewa m'miyendo mwanu ndikuchigubuduza pansi pa ana anu.
• Mukakhala pansi, ikani cholembera chofewa pansi pa ntchafu zanu ndikuchikulunga pansi pa khosi lanu.

Kapenanso, mutha kusuntha ndodo yodzigudubuza ndi manja anu m'malo amiyendo momwemo mutakhala pansi kapena pampando.

Pewani kudutsa m'malo anu kapena mafupa.

Mukayimirira

Nazi masewera olimbitsa thupi omwe mungayimirire kapena kuwotha moto musanachite zina. Amakhalanso njira zabwino zowonjezera kufalikira mukamapuma kaye pansi.

Chidendene chimakweza

1. Gwirani pa mpando wokhazikika.
2. Kwezani zidendene zanu pang'onopang'ono kuti muime pazitsulo.
3. Gwetsani zidendene pang'onopang'ono pang'onopang'ono.
4. Bwerezani maulendo 10 ndipo yesetsani kubwereza zina.

Mwendo waima

1. Gwirani pa mpando wokhazikika.
2. Kwezani phazi limodzi, kuti kulemera kwanu kukhale mwendo umodzi wokha.
3. Gwiritsani ntchito masekondi 10.
4. Bwerezani, kuyimirira mwendo wina.
5. Pang'ono ndi pang'ono pangani malo pa masekondi 30 kenako masekondi 60.
6. Ngati mungathe, onjezerani kuvutikira mwakugwira pampando ndi dzanja limodzi, ndiye chala chimodzi, ndipo pamapeto pake osagwira konse. Muthanso kuyesa kuyimitsa mwendo ndikutseka maso.

Magulu

1. Imani ndi mapazi anu kutalikirana m'chiuno.
2. Kulimbitsa thupi lanu, tsitsani thupi lanu momwe mungathere.
3. Kulemera kwanu kuyenera kusunthira kumbuyo, msana wanu ukhale wosalala, ndipo kumbuyo kwanu kutambasuke.
4. Yambani ndi squat osaya ndikuwonjezera kutalika komwe mumakhala pansi mukamakula. Mawondo anu sayenera kudutsa zala zanu zakumapazi.
5. Bwerezani kangapo, kuwonjezera kuchuluka kwa zomwe mungakwanitse.

Chitani masewera olimbitsa thupi

1. Imani pafupi ndi khoma, ikani mpira pakati pa nsana wanu ndi khoma. Bola limathandiza kuteteza msana wanu.
2. Sungani mpaka mu squat, ndikubwezeretsani nsana wanu ndikukankhira mpira. Okhala pansi momwe ungathere.
3. Bwererani kumalo anu oyambira.
4. Bwerezani nthawi 10.

Muthanso kuchita izi mukuyenda ndi msana wanu molunjika kukhoma.

Yoga yoyenda mwendo

Yoga ndi. Zotsatira zina zochiritsira za yoga zimaphatikizapo kuthandizira kuchepetsa kuthamanga kwa magazi ndikusintha kusinthasintha.

Kuyenda kwa Yoga kumatha kukhala kofatsa mpaka kolimba. Mungayesere:

• imayambitsa zoyenera kuthamanga kwa magazi
• imayambitsa anthu ali ndi pakati
• Zikuwoneka ngati mukukhala ndi matenda ashuga

Kuponderezedwa

Kupinikiza masitonkeni kumatha kuthandizira kukonza magazi, komanso kuchepetsa kutupa ndi kupweteka.

Kupanikizana kumeneku kumachokera ku nsalu yapadera yoluka yomwe idapangidwa kuti igwirizane zolimba pamapazi anu apansi ndi akakolo kapena pamwamba pa ntchafu ndi miyendo yanu.

Wopereka chithandizo chamankhwala angakulimbikitseni kuvala masitonkeni mukatha kuchitidwa opaleshoni kuti muteteze magazi. Atha kulimbikitsanso zokhazokha zothandizidwa ndi mitsempha ya varicose kapena kuperewera kwa venous.

Anthu ena amavala masitonkeni kuti miyendo yawo ikhale yosavuta ngati ali ndi ntchito yomwe amaima kwambiri. Kuthandizira pantyhose, kaya kuthandizira pang'ono kapena kolimba, kungathandizenso.

Zolemba zamagetsi zimabwera m'magulu osiyanasiyana kupsinjika kuchokera kufatsa kufikira kowonjezera.

Amabweranso mosiyanasiyana:

• zipangizo
• zojambula
• makulidwe
• misanje

Lankhulani ndi omwe amakuthandizani azaumoyo zamtundu wanji komanso kutalika kwa masokosi omwe amakulimbikitsani.

Mungafunike kuyesa mitundu ingapo kuti mupeze mawonekedwe abwino kwambiri komanso oyenera kwa inu.

Zina mwazomwe mungagwiritse ntchito pothandizidwa ndi inshuwaransi yanu yazachipatala, kutengera momwe zinthu zikuyendera.

Zinthu zina zothandiza

• Mphero kapena mapilo. Kukweza miyendo yanu mukugona kungakuthandizeni kuti muzizungulira komanso kupewa kutupa. Ndibwino kukweza miyendo yanu pamwamba pamlingo wamtima wanu. Mapilo ooneka ngati mphero amachititsa kuti izi zikhale zosavuta kuchita. Muthanso kugwiritsa ntchito mapilo kapena mabulangete opindidwa omwe muli nawo kuti mukweze miyendo yanu pabedi kuti muthandizire kufalikira.
• Chopondapo phazi. Ngati mwakhala pansi, gwiritsani ntchito chopondapo phazi kapena hassock kuti mukweze miyendo yanu ndikuthandizira kufalitsa.
• Pansi pa desiki. Mukakhala kwambiri kapena ngati mumakhala nthawi patsogolo pa TV, chida chozungulira pa desiki chitha kukhala ndalama zabwino. Pali mitundu ndi mitundu yambiri yazinthu zazing'onoting'ono zomwe mungagule pa intaneti. Mitengo imasiyanasiyana kutengera ndi kusankha kwanu. Kujambula kwinaku mukukhala kumawonjezera kufalikira kwamiyendo yanu, kulimbitsa minofu yanu, ndikuwotcha mafuta.
• Zowonjezera. Zitsamba zambiri ndi mavitamini zimaganiziridwa kuti zimawonjezera magazi. Onetsetsani kuti mwalankhula ndi wothandizira zaumoyo musanamwe mankhwala aliwonse othandizira kuti magazi aziyenda bwino. Zowonjezera zina zitha kukhala ndi zovuta mukamamwa mankhwala ena.
• Msuzi wamahatchi. Umboni wina ukusonyeza kuti chotsalira cha mabokosi amtundu wa akavalo chomwe chimatengedwa ngati chowonjezera pazakudya chimathandiza pakuzungulira magazi m'miyendo. Kafukufuku wa 2015 adapeza kuti mabokosi amtundu wamahatchi anali othandiza ngati kuvala masokosi oponderezana.
• tsabola wamtali. Tsabola wa Cayenne, makamaka mawonekedwe a ufa, amachulukitsa magazi, malinga ndi kuwunika kwa 2018 kwamaphunziro.

Malangizo osachita masewera olimbitsa thupi

Kusintha kwa moyo kumatha kuthandizira kukulitsa magazi m'miyendo yanu komanso kwathunthu.

Nawa malangizo:

• Lekani kusuta, ngati mumasuta. Kusuta kumakhudza kayendedwe ka magazi. Nicotine imalepheretsa kuyenda kwa magazi poyambitsa mitsempha yamagazi.
• Khalani hydrated. Mukakhala ndi madzi okwanira, mtima wanu umakhala ndi ntchito yosavuta yopopera magazi kudzera mumitsempha yanu yamagazi mpaka minofu yanu. Kuchuluka kwa madzi omwe mukuyenera kumwa kumatengera kuchuluka kwa magwiridwe antchito, nyengo, komanso mtundu wa zovala zomwe mumavala, malinga ndi American Heart Association (AHA). Mukadikirira mpaka mutamva ludzu kuti mumwe, mwatha kale kusowa madzi, malinga ndi AHA.
• Imwani tiyi. kuti ma antioxidants mu tiyi atha kusintha kufalikira, pakati pa maubwino ena. Izi ndizowona tiyi wakuda ndi tiyi wobiriwira. Oolong tiyi ali ndi katundu wapadera chifukwa cha momwe amachitira.
• Idyani chakudya choyenera. Phatikizani zakudya zomwe zimadziwika kuti zimapangitsa kuti magazi aziyenda bwino, monga nsomba zamafuta, adyo, sinamoni, ndi anyezi.
• Yesani kutikita. Kutikita akatswiri kumatha kukuthandizani kuti muzizungulira. Ikhozanso kukuthandizani kupumula komanso kuchepetsa nkhawa. Muthanso kugwiritsa ntchito kutikita minofu kwa miyendo yanu.
• Sambani ofunda. Zotsatira zakusamba kotentha kapena kotentha pakuyenda kwa magazi sizabwino monga masewera olimbitsa thupi, koma zitha kuthandiza.
• Yesani kusamba kwa sauna. Kuchulukitsa kwa magazi ndi imodzi mwazomwe amapindula ndi sayansi pakugwiritsa ntchito sauna pafupipafupi. Lankhulani ndi othandizira azaumoyo musanayese sauna.

Kutenga

Ngati simukuyenda bwino m'miyendo mwanu, mutha kuchitapo kanthu kuti muwonjezere magazi anu.

Kuchulukitsa mayendedwe anu ndi imodzi mwanjira zofunika kwambiri zomwe mungachite kuti muziyenda bwino.

Lankhulani ndi wothandizira zaumoyo. Amatha kukuthandizani kuti mupange mankhwala omwe angakuthandizeni kwambiri.