Kufika pamtendere, monga kuphedwa? Koma, komabe, khulupirirani kuti kuchokera mumtsinje wa thukutawu, ntchentche m'maso ndi malingaliro "muyenera kudzikakamiza" zingakhale zabwino? Mukulakwitsa! Sikuti kungokhala kopanda nzeru, koma mavuto ambiri akubwera! Ndipotu, kukhala wathanzi ndi sayansi yeniyeni. Ndipo ili ndi malamulo ake enieni. Chabwino, ngati muli ndi mwayi ndi mphunzitsi yemwe angakuuzeni ku maphunzirowo. Ndipo ngati sichoncho? Pano pali 4 malangizo othandiza kwa mayi weniweni wathanzi.
1. Sankhani ntchito.
Chinthu choyamba chimene muyenera kuchita mu kampu yolimbitsa thupi ndiyo kudziwa njira zomwe mumaphunzitsira ngati muli ndi vuto la thanzi. Taganizirani zomwe mungachite.
Matenda a mitsempha ya Varicose.
Zothandiza: veloergometers omwe amatsitsimutsa kumbuyo, ophunzitsira opaleshoni, masewero olimbitsa thupi ndi kusambira, kuchita masewera olimbitsa thupi pamsana panu, kukwera masitepe.
Zowopsya: kulimbikitsidwa kulikonse, kukangokhalira osati kokha pa zopinga, koma ndi kuima kwachangu (madzi ndi osiyana). Ngakhale chomwe chimatchedwa "gawo la kuthawa" pamene kuthamanga ndi kusuntha kwina kumathera ndi kukwera, ndiko kuti, katundu wambiri pa mitsempha. Pansi pa kukanidwa kwa kayendetsedwe ka kayendedwe kake, kuyendayenda, kuthamanga ndi kudumphira, kukwera mpira.
N'zotheka: madzi a m'nyanja-ndi aerobics oyambirira, magulu a magulu a mphamvu mu-aerobic-dynamic mode, kutambasula, kuvina.
Osteoporosis.
Zothandiza: kuphunzitsa zolemera, zimalimbitsa minofu ya mafupa.
Zowopsya: kusuntha mwadzidzidzi, katundu wodabwitsa (mofanana ndi mitsempha ya varicose).
Zotheka: yoga ndi kutambasula (koma mwaukhondo, mkati mwa matalikidwe opanda zopweteka, amatambasula kupweteka - katundu pa chofooka chochepa), aqua aerobics, pilates mu "nthaka", mwachitsanzo pansi.
Kulemera kwambiri (monga lamulo, mitsempha yawonongeka komanso mafuta osteoarthritis).
Zothandiza: "madzi" onse, alangizi a elliptical, pilates, otambasula, akuyenda.
Zowopsya: kuthamanga, kulumpha, kuchoka ku masitepe, kutanthauza kutsika-kuthamanga, "gawo la kuthawa" (onani "Varicose").
N'zotheka: kuvina pafupi popanda kupuma kuchokera pansi, kujambulidwa thupi, maziko.
2. Timaletsa katundu.
Ndi chiyani chomwe chiyenera kukhala "kuphunzitsa"? Kupita ndi kupindula, ndipo popanda zotsatira zoipa.
Pambuyo: mukukonzekera gulu, mukuyembekezera chisangalalo (o, amayi ang'onoang'ono omwe akuyenda bwino akupita ku chipani ngati nkhondo yapachiweniweni!).
Pa nthawi: mosavuta kusunga liwiro, ngati mukufuna, mukhoza kuthamanga, kumva kutopa pang'ono. Chiyeso cha "kuyankhula -kuimba": chirichonse chikupita momwe ziyenera kukhalira, ngati mutha kulankhula, koma simungakhoze kuimba. (Mkazi yemwe ali wodekha akhoza kungoyamba kudandaula!) Pambuyo pa mphindi zitatu kuchokera kumapeto kwa gawo lalikulu, panthawi yomwe "kugunda" mtima ulibe 120 kuposa mphindi.
Pambuyo: kukhutira. (Koma izi zimachitika motere: "Kuthamanga, ndilibe dzanja, palibe phazi ... nditengeni, hu?")
Palinso zizindikiro zina zomwe zingatheke kuti mudziwe katundu wokwanira pa masukulu.
Kwa oyamba kumene ndi kuchepetsa. Kupuma kumakhala ngakhale, koma mofulumira, kuphulika kofiira kwa nkhope ndi thukuta laling'ono, kuwonetsa momveka kwa malamulo.
Kuti apite patsogolo. Avereji digiri ya kutopa, kupuma kwapakatikati, matenda ena othandizira pa masewera olimbitsa thupi, zowawa.
Kwa iwo amene akufuna kudzivulaza okha. Kuwombera kokongola kwa nkhope kapena phokoso ku mthunzi wa cyanotic, katatu woyera wa nasolabial, kuwonongeka kwakukulu kwa mgwirizano.
3. Sankhani, kumwa kapena osamwa.
Mwamphamvu, thupi limataya madzi mwamsanga. Muyenera kumwa, nthawi yoyenera. Kuwerengera ndi motere: pafupifupi 0,5 malita. madzimadzi kwa theka la ola labwino.
Pophunzitsa, sitimamwa, koma timamwa - timayamwa milomo ndi mmero. Monga Suvorov adanena, ndi kovuta kuphunzitsa ... Koma kumapeto kwa zakumwa za "kuphunzitsa" ku thanzi. Ndi angati? Timayesedwa isanafike ndi pambuyo pake, kutayika kumawonjezeka ndi 1.3. Chotsatiracho chiyenera kuwonjezeredwa ku chizoloŵezi cha tsiku ndi tsiku tsiku ndi tsiku ndi zakumwa mkati mwa maola 12-24. Mwa njira, m'chilimwe kutentha, kuwonjezera wina 0,5 malita.
Chiwerengero. Mwachitsanzo, patatha phunziro limodzi la tiyi-bo mwamphamvu mwatayika pafupifupi 700 g.Chulukitsani ndi 1.3 - ndi 910 g.Wonjezerani mlingo woyambira - pafupifupi 2.5 malita a madzi tsiku lililonse, kuphatikizapo 1.5 l madzi. Pa tsiku la phunziro ili, mlingo wanu udzakhala pafupifupi 3.4 malita a madzi.
Makhalidwe. Chakumwa chabwino-chosakhala carbonated mchere ndi mineralization zosapitirira 2 g / l. Koma ngakhale madzi osavuta sizongopeka. Katemera wowonjezera, cola, ngakhale madzi - pansi! Osati panthawi yophunzitsidwa.
4. Pitani ku kusambira.
Chinthu chachikulu mu chikhalidwe cha thupi ndi kusamba kulikonse ndikumtima pamtima.
Nthano yowopsya kwambiri komanso yowonjezereka ndi yakuti pambuyo pochita mwakhama, kusambira kumathandiza kwambiri. M'malo mwake! Pambuyo pa ntchito yaikulu, komanso kumapeto kwa tsiku logwira ntchito, komanso kumapeto kwa sabata yantchito, - kusamba ndi kunyumba. Ngati minofu, mitsempha ndi ziwalo zowonjezereka, ndibwino kusamutsa kusambira mpaka mawa, pamene zowawa ziwoneka. Mwa njira, pambali iyi, kusiyana kwakukulu kumakhudza kwambiri: kutentha kotentha.
Mlingo woyenera kwambiri wa "kusamba" pambuyo pa maphunziro - 3-4 mphindi zisanu ndikuitana ndi mphindi khumi ndi zisanu.