Momwe Mungakhalire Olimba (ndi Sane) Mukavulala

Zamkati

• Chifukwa chiyani kuvulala kumayamwa kuposa momwe mukuganizira.
• Ngati mwasungidwa tsiku limodzi kapena awiri ...
• Ngati mwakhala kunja kwa sabata imodzi kapena ziwiri ...
• Ngati mwakhala pambali kwa mwezi umodzi kapena iwiri (kapena kupitilira apo) ...
• Onaninso za

Ngati ndinu ochita masewera olimbitsa thupi, mwinamwake munavulalapo nthawi ina. Kaya zimachitika chifukwa chodzilimbikira kwambiri mukamachita masewera olimbitsa thupi kapena mwangozi yopanda mwayi kunja kwa malo ochitira masewera olimbitsa thupi, ndizosangalatsa kusiya china chake chomwe chimakupangitsani kumva bwino kwambiri.

Anthu ambiri sazindikira kuti kuthana ndi kuvulala kumangokhala kwamaganizidwe monga momwe kuliri kwakuthupi, ndipo ngakhale mutatenga masiku awiri kapena miyezi iwiri kuchoka pa nthawi yanu, ndikofunikira kuti muziika patsogolo zonse mukachira. (Onani: Chifukwa Chake Masiku Opumula Sali a Thupi Lanu Lokha.)

Chifukwa chiyani kuvulala kumayamwa kuposa momwe mukuganizira.

"Anthu akavulala ndipo amalephera kusewera kapena kuchita bwino pamasewera awo, amadzipha pang'ono," akutero a Lauren Lou D.P.T., C.S.C.S., wochiritsa odwala ku Hospital for Special Surgery. Ichi ndichifukwa chake kukonzanso kwa othamanga kapena anthu omwe amakonda kuchita masewera olimbitsa thupi ndizovuta kwambiri. Ndikofunika kuzindikira kuti zigawo zamaganizo ndi zamagulu ndizofunika kwambiri monga momwe thupi limakhalira pokonzanso bwino chovulalacho. "

Ngakhale zovuta zakuthupi zitha kukhala zovuta, mawonekedwe am'malingaliro okhala pambali ndivuto lalikulu kwambiri, malinga ndi a Frank Benedetto, P.T., CSC.S. "Nthawi zambiri zoulutsira nkhani zimasonyeza ubwino wochita masewera olimbitsa thupi pafupipafupi, koma timapindulanso kwambiri."

Ubwino wamagulu olimbitsa thupi umaphatikizapo kupsinjika pang'ono, kudalira kwambiri, komanso luso labwino. Ndipo ngakhale zimatenga milungu iwiri kapena inayi kutaya mphamvu ndi thanzi, atero a Benedetto, zomwe zimachitika mukamachita masewera olimbitsa thupi zimachitika nthawi yomweyo.

Izi zati, kukhala ndi dongosolo la nthawi yomwe muyenera kupuma kungapangitse moyo wanu kukhala wosavuta. Izi ndizomwe zimalimbikitsa anthu kuti azisamalira thanzi lanu lamaganizidwe ndi thupi mukamakumana ndi vuto.

Ngati mwasungidwa tsiku limodzi kapena awiri ...

Maganizo: Gwiritsani ntchito nthawi yanu mwanzeru.

Kuphonya masewera olimbitsa thupi kapena awiri ndikovuta, koma ndikofunikira kudzikumbutsa kuti simapeto a dziko lapansi, malinga ndi Bonnie Marks, Psy.D., katswiri wa zamaganizo pa NYU Langone Health. Chimodzi mwa zida zabwino kwambiri zomwe mungagwiritse ntchito, akuti, ndikudzilankhula nokha. Kudziuza nokha kuti, "Ndi zakanthawi, nditha kuthana nazo" kapena "Ndikadali wamphamvu" kungathandize kwambiri kuyika zinthu moyenera.

Kupatula apo, yesetsani kugwiritsa ntchito nthawiyo mwanzeru kuti mukonzekere gawo lanu lotsatira, funsani ena omwe mukudziwa omwe adachitapo zovulala zomwezi kuti alandire upangiri wawo, kapena kulumikizana ndi wochiritsa kapena wophunzitsa kuti aphunzire zamomwe angapewere kuvulala kwanu 'tikulimbana ndi.

Kuti mulowe m'malo amamasulidwe am'maganizo omwe mumalandira mukamagwira ntchito, yesetsani kugwiritsa ntchito njira zotsitsimula monga kusinkhasinkha komanso kupumula pang'ono kwa minofu, akutero a Marks.

Zathupi: Itenge ngati nthawi yochira.

Mwamwayi, kutenga tsiku limodzi kapena awiri kuchoka ku masewera olimbitsa thupi ndi NBD, ngakhale osakonzekera. "Ndikuganiza kuti ndikofunikira kuganiza kuti masiku ochepa tchuthi ndi ofunikira kukonzanso kuvulala pang'ono - osati kungopewa kuvulala kwakukulu komwe kungapangitse kuti muphonye nthawi yambiri - komanso kuchira kofunikira pakuchita," akutero Lou .

"Ochita masewera ambiri amaganiza za maphunziro ngati kupindula ndikupuma monga kupindula, koma sizowona kwathunthu. Thupi limafunikira kupumula ndikuchira kuti likwaniritse phindu la maphunziro ndi kulimbitsa thupi." Ingoganizirani nthawi ino ngati kupumula kowonjezera ndikuchira kuti mutha kuphwanya masewera olimbitsa thupi mukakhala bwino. (Zogwirizana: Momwe Ndinaphunzirira Kukonda Masiku Opumula.)

Ngati mwakhala kunja kwa sabata imodzi kapena ziwiri ...

Amisili: Uwone ngati mwayi wokwera sitima.

Kutenga sabata kapena awiri kuchoka kuntchito yanu yosankha si kwabwino. "Zitha kukhala zovuta m'maganizo kwa othamanga komanso anthu omwe amakonda kuchita masewera olimbitsa thupi kuti akhale pambali," akutero Lou. Koma pali njira yosavuta yodzipangira kuti mumveke kukhala opindulitsa: "Ino ndi nthawi yabwino kuwoloka sitima kapena kupeza nthawi yophunzitsira mphamvu kapena luso linalake lomwe lingathandize pazolinga zonse za ntchito koma limaiwalika panthawi yophunzitsidwa."

Mwachitsanzo: Ngati ndinu onyamula zitsulo ndipo mwavulaza dzanja lanu, mwinamwake ino ndi nthawi yabwino yochitira masewera olimbitsa thupi omwe simukanakhala nawo nthawi. Kapena ngati ndinu wothamanga wokhala ndi bondo lopindika, mutha kugwiritsa ntchito mphamvu yakumtunda ndi mphamvu yayikulu muchipinda cholemera. Chilichonse chomwe mungasankhe kuchita, ndikofunikira kukhazikitsa zolinga zomwe zingakwaniritsidwe kuti mukhalebe olimba mtima, akutero Lou.

Kuthupi: Konzani vuto.

Ngati mukukakamizidwa kuti mupume tchuthi kwa masiku opitilira ochepa kuti musavulale kwambiri, zimatanthauza kuti thupi lanu likuyesera kukuwuzani china chake. (Onani: 5 Times Minofu Yopweteka Si Chinthu Chabwino.) "Malingaliro anga, ndikofunika kwambiri kumvetsetsa kuti simungathe kumanga mphamvu pa kuvulala komanso popanda nthawi yoyenera ya machiritso," akutero Krystina Czaja, DPT, physiotherapist pa. Westchester Medical Center, yotchuka ku Westchester Medical Center Health Network.

"Chofunika kwambiri, musanyalanyaze ululu," akutero. "Kupweteka ndi momwe thupi lanu limalankhulira kuti muli pachiwopsezo chovulala." Pokhapokha ngati simukuvulala koopsa, ngati fupa kapena bala, kupweteka komwe kumakulepheretsani kuchita masewera olimbitsa thupi nthawi zambiri kumatanthauza kuti thupi lanu lakhala likulipira kufooka, atero Czaja. "Simuyenera kungoganizira zowawa zokha, koma pothetsa zomwe zimayambitsa zowawa."

Njira zina zanzeru zochitira izi molingana ndi Czaja zimaphatikizapo kudzimasula nokha kudzera mukugudubuza thovu, kugwiritsa ntchito lacrosse kapena mpira wa tenisi m'malo amtendere, ndikuchita zolimbitsa thupi zomwe zimapewa malo ovulalawo. Ngati simukudziwa choti muchite, ndibwino kukaonana ndi wochiritsa. (Umu ndi momwe mungapindulire kwambiri ndi magawo anu azithandizo.)

Ngati mwakhala pambali kwa mwezi umodzi kapena iwiri (kapena kupitilira apo) ...

Lingaliro: Khalani ndi chiyembekezo, pemphani chithandizo, ndipo chitanipo kanthu.

"Kupuma kofunika kwambiri kumatha kukhala kwapanikizika komanso kwamaganizidwe," akutero a Marks. Zinthu zinayi zofunika kuzikumbukira:

1. Thanzi lamaganizidwe ndilofunikanso pakuchira.
2. Thandizo la anthu ndilofunikira.
3. Simungathe kukhala ndi thanzi labwino mwakufuna kwanu kokha, koma malingaliro abwino awonetsedwa kuti athandiza kwambiri kuchira.
4. Mutha kuchitapo kanthu tsiku lililonse kuti muthane nawo. "

"Kuchitapo kanthu, ngakhale kungochita masewera olimbitsa thupi a PT kapena kuphika chakudya chopatsa thanzi, kungachepetse kudziona kuti ndife opanda mphamvu komanso kudziona kuti ndife osafunika komanso kumathandizira kuti munthu ayambe kuchira," akuwonjezera. (Akatswiri amalangizanso kuti muphatikizepo zakudya zoletsa kutupa m’zakudya zanu zopatsa thanzi pamene mukuchira kuvulala. Pano pali chitsogozo chokwanira chamomwe mungasinthire zakudya zanu mukavulala.)

Zakuthupi: Funsani njira ina.

Ngati simudzakhala ndi nthawi yokwanira, wodwala wabwino amakupatsirani njira zina m'malo mwa masewera olimbitsa thupi anu, atero a Benedetto.

Pokhapokha mutakhala ndi vuto lomwe limakhudza thupi lanu lonse, nthawi zambiri pamakhala china chilichonse chomwe mungachite kuti mukhalebe achangu. "Kuyenda, kusambira, ndi yoga ndizosankha zambiri koma pafupifupi kulimbitsa thupi kulikonse kumatha kusinthidwa mozungulira kupweteka ndi njira yoyenera," akuwonjezera. Mothandizidwa ndi akatswiri, mutha kuyesetsa kukhalabe olimba komanso olimba, kuti mukhale okonzeka kuyambiranso nthawi ikadzakwana. (Muyeneranso kuyesetsa kuyenda kwanu kuti muteteze kuvulala kwamtsogolo.)

Onaninso za