Kodi masewerawa ndi abwino bwanji pa thanzi ndi kukongola, amanenedwa zambiri? Kukhala ndi mphamvu kumathandiza kuti thupi likhale labwino, komanso limakhudza thanzi lonse - kutopa kumachepetsa, maganizo amakula bwino. Komabe, magulu olimbitsa thupi angathe kupweteka thanzi lanu ngati simutsatira malamulo osavuta, choncho lero tidzakuuzani za zolakwitsa zomwe masewerawo amavomereza.
Chinthu choyamba chimene muyenera kuchita musanayambe maphunziro ndi kudziwa zomwe mukufunikira ndi zolinga zomwe mukutsatira. Mwinamwake mukufuna kuti mukhale ndi thanzi labwino, imitsani chiwerengero chanu kapena kulemera kwanu? Ndiye ganizirani pa ndondomeko ya maphunziro omwe angakhale abwino kwa inu, mwinamwake dongosolo lophunzitsira lolakwika lingapangitse kuti mutha kutopa mwamsanga. Palinso malamulo omwe tidzakambirana mwatsatanetsatane.
Choncho, zolakwika 8 zomwe anthu oyamba amayamba kuchita pochita zinthu zowonongeka, kapena zomwe sizingatheke pa masewera:
1. Pewani kumapeto. Izi ndi zolakwika kwambiri komanso zovuta kwambiri. Kawirikawiri, chifukwa cha ulesi kapena chikhumbo chofupikitsa nthawi ya ntchito, anthu ena amaphonya gawo ili lofunikira. Pakalipano, kutentha kumapangidwira kukonzekera thupi ndi minofu kuti azitha kuchita masewera olimbitsa thupi. Pa nthawiyi, thupi lonse limakonzedwanso. Ngati simusamala kwambiri kutentha, ndiye kuti kumayambiriro kwa masewera olimbitsa thupi, mapiritsi amatha kuwonjezereka, padzakhala mutu, kupwetekedwa mtima, ndipo makamaka makamaka zikhoza kuchitika poizoni. Kuonjezerapo, pali ngozi yowonongeka kumagulu ndi minofu ya minofu. Choncho, musanayambe sukuluyi, nthawi zonse muzipereka mphindi zochepa zokwanira 5-10 mphindi pang'ono.
2. Tengani kusambira kapena kusambira nthawi yomweyo. Panthawi yophunzitsa thupi, kutentha kwa thupi lanu kumawonjezeka, mitsempha ya magazi imakula, mtima wanu umakula. Kutentha pamsamba wotentha kapena kusamba kumangowonjezera mkhalidwe, chifukwa mmalo mopatsa thupi kutentha pang'ono ndi kuimika muyeso wa mtima, iwe, m'malo mwake, "kutsanulira mafuta pamoto". Kutentha kwa thupi kungayambitse kunyoza, kufooka, chizungulire kapena ngakhale kutaya. Choncho, mukamaphunzira kuti thupi lanu likhale labwinobwino, muzimwa madzi ozizira pang'ono, omwe angakuthandizeni kubwezeretsa kutentha kwa thupi komanso kuimitsa mtima.
3. Gwiritsani mpweya wanu pamene mukulemera. Ngati mutapuma mpweya wanu mutakweza kulemera kwake, ndiye kuti kupanikizika kumayamba kuwuka. Pangakhale phokoso lamdima. Ndipo ngati mutero nthawi zonse, ndiye kuti pali chiopsezo cha nthenda. Anthu omwe ali ndi mtima wodwala angathe kudwala matenda a stroke kapena matenda a mtima. Pofuna kupewa zonsezi, muyenera kupuma nthawi zonse ndikupuma pa gawo lililonse la masewera olimbitsa thupi ndipo musazengereze kupuma, ngati izi sizikufunikira ndi malangizo.
4. Musamaphunzire zachipatala musanayambe kupita kuchipatala. Ambiri aife, tikasankha kukhala mu thumba, sitidzapita kukapeza uphungu kwa dokotala. Izi ndizachabechabe, pambuyo pake, ntchito iliyonse ikhoza kutsutsana ndi munthu aliyense. Winawake ali ndi vuto ndi msana, wina yemwe ali ndi ziwalo, ndipo pazochitikazi munthu amayandikira kulongosola kwa pulogalamuyo ndizofunikira. Komanso, musanayambe magawowa, zimalangizidwa kukaonana ndi dokotala kwa anthu omwe ali pangozi (zaka zoposa 45, mbiri yakale ya kusuta, kunenepa kwambiri, kuthamanga kwa magazi, shuga, scoliosis).
5. Kukhala ndikulimbikitsana kwambiri. Akazi ambiri, makamaka ngati akufuna kulemera, ayambe ndi mphamvu zowonjezera katatu kuti azisewera masewera, akulota mwamsanga kuthetsa mapaundi owonjezera. Kuchokera kwa iwo, ndiye kuchotsani, mwinamwake, kungochitika, kokha kuno phindu la izi zingakhale thanzi. Ngati nthawi zonse mumatopa thupi lanu ndi kuphunzitsidwa mopitirira muyeso, zabwino zoterezi sizigwira ntchito. Nthawi zonse kupsinjika pamtima ndi m'mapapo kungayambitse mavuto ndi mtima wamtima. Mlingo wolemetsa kwa munthu wamba yemwe alibe vuto lalikulu la thanzi, mtima wa pamtima pa masukulu suyenera kupitilira 70-80% yapamwamba pamlingo wamtima.
6. Tengani kulemera kwina m'manja ndi kuyenda mofulumira, kuthamanga kwa aerobics kapena kuthamanga. Kawiri kawiri panthawi ya masewero olimbitsa thupi, ophunzirira amawonjezera kulemera m'manja mwao kuti awonjezere katundu pamisendo ndikuonjezera bwino ntchitozo. Simungathe kuchita izi nthawi zonse. Panthawi yoperewera, kuchita zinthu zolimbitsa thupi, kuwonjezeranso kulemera ngati vuto likuloledwa. Koma ngati mukuchita masewera mofulumira, mofulumira, ndiye kuti kulemera ndikobwino kuti musatenge kuti mupewe kuvulala kokhazikika kapena minofu yoponderezedwa. Anthu omwe sali odzikonzekera omwe sadzizoloŵera masewera, samakhalanso olemera, mwinamwake zingayambitse kupititsa patsogolo kwa kuthamanga ndi kuoneka kwa mavuto mu ntchito ya mtima wamtima.
7. Yesetsani kuyang'anitsitsa chidwi chanu chophunzitsira. Anthu ena amakhala ovuta kuchita masewera olimbitsa thupi omwe amaleka kumvetsera maganizo awo. Nthawi zina izi zimachitika ngakhale munthu ali wodzipereka kwambiri kuti ali wokonzeka kulekerera zovuta zilizonse ndikuyesera kuti asamvetsetse zomwe zingatheke kuti ali wolephera, wofooka, ndi zina zotero. Izi ndi zolakwika ndipo simungathe kuzichita, nthawi zonse muyenera kudziwa momwe mulili ndikumvetsera zizindikiro za thupi lanu. Mukawona kuti kuthamanga kwa mtima kunayamba kuwonjezeka nthawi zambiri ngakhale pambuyo pa maphunziro, pamakhala chifuwa chachikulu, chifuwa, kusopa nthawi zonse komanso kukhumudwa, komanso kupweteka kosalekeza mu minofu, ziyenera kusokonezedwa kwa kanthawi. Izi zikutanthawuza kuti mumakhala wotopetsa ndipo thupi silinakonzekere katundu umene mwamukonzera. Ngati mutatha ntchito izi zizindikiro sizidutsa ndikupitiliza kukuzunzani, mufunseni dokotala kuti akuthandizeni, popeza muli ndi thanzi labwino, monga mukudziwa, nthabwala ndi zoipa.
8. Imwani madzi a ayezi panthawi yophunzitsidwa. Izi sizingatheke. Phunziroli, mumatentha, thupi lanu limatentha kwambiri, mtima wanu umagunda, kotero ngati mutayamba kumwa madzi ozizira nthawi yomweyo, khosi lanu likhoza "kugwira", ndipo mtima wanu umapita patsogolo. Ndibwino kumwa madzi ozizira pang'ono opanda mpweya, kapena madzi otentha kutentha, ngati pakufunika. Chabwino, panthawi yopuma simungathe kumwa tiyi kapena khofi chifukwa cha ma khofi m'kati mwao, mwinamwake mukudziwa kale kuchuluka kwake.
Awa ndiwo malamulo asanu ndi atatu, omwe sayenera kugwiritsidwa ntchito pokhapokha pa masewera olimbitsa thupi, komanso pochita masewero ena onse a masewera. Onetsetsani thanzi lanu ndikuyandikira kuchita mwambo moyenera, ndiye kuti thupi lanu lidzakuthandizani.