Kuti achepetse ululu, kugwiritsa ntchito chimfine chozizira kumathandiza kwambiri, ndipo mankhwala osiyanasiyana omwe angachepetse kuvutika amathandizanso. Komabe, pali zochitika zina za kumbuyo zomwe mungathe kubwezeretsa minofu, yomwe imayambitsa minofu ya minofu. Choncho, m'tsogolomu, kuti musakhale ndi thanzi labwino, muyenera kulichirikiza nthawi zonse mothandizidwa ndi masewera apadera omwe cholinga chake ndi kulimbitsa minofu ya kumbuyo. Masiku ano pali machitidwe osiyanasiyana otere omwe ali oyenerera panyumba, popanda kugwiritsa ntchito ma simulators apadera.
Ndikofunika kuthana ndi mantha akumva ululu, zomwe sizikulepheretsani kuchita masewerawa. Ngati, pa nthawi yochita masewera olimbitsa thupi, muli ndi zowawa, muyenera kupumula kwa kanthawi mpaka mutakhala bwino, ndipo pitirizani kuchita zofanana. M'tsogolomu, pakuchita masewera olimbitsa thupi, muyenera kuwonjezera pang'onopang'ono katundu. Kumbukirani, pang'onopang'ono mu thupi la thupi likugwera minofu, ululu kumbuyo kumakula, ntchito ndi minofu ya minofu imachepa, ndipo kusinthasintha kukupitirirabe.
Musanachite masewera olimbitsa thupi, m'pofunikanso kukaonana ndi dokotala. Kwa anthu ambiri, kupweteka kosalekeza kumbuyo kumakhala khalidwe, choncho pulogalamu yochita masewera olimbitsa thupi imapangidwa kwa iwo. Nthawi yoyamba muzochitazi zikuchitika poyang'aniridwa ndi dokotala-physiotherapist, muzochitika zamtsogolo zofanana zofanana zingatheke pakhomo.
Ngati muli ndi kukayikira za kuchitapo kanthu kochita masewera olimbitsa thupi, muyenera kufunsa a physiotherapist kuti akuthandizeni.
Kuti mukwanitse zolinga zanu, muyenera kuyesetsa kuchita masewera olimbitsa thupi, kupereka gawo lanu tsiku ndi tsiku. Musaiwale kuyenda ndi kuchita zozizwitsa zakuthupi zomwe zimakutsatirani payekha. Pano pali kufotokoza kwa machitidwe ena omwe angakuthandizeni kuchepetsa ululu m'munsimu.
Kuchita masewera kwa anthu omwe ali ndi ululu wamthupi mu bodza kapena malo oima
Zochita # 1
- Kugona kumbuyo kwanu, kutambasula mikono yanu pamodzi ndi thupi, ndikuika thaulo pansi pa khosi lanu, ndi mtsamiro pansi pa miyendo yanu pambali.
- Momwe mulili womasuka, kupuma kumayenera kukhala bata.
- Mu malo awa, ziyenera kukhala pafupi maminiti khumi.
Ntchitoyi iyenera kuchitidwa 2-3 patsiku.
Zochita # 2
- Tengani malo omwe muli pamimba mwako, ndikugogomezera za manja opindika pamakona.
- Kukhalabe pamalo omwewo pansi, osaiwala kuika pambali, muyenera kukweza thupi lakumwamba. Panthawi imodzimodziyo timachepetsa m'mimba, kupitiliza kukweza thunthu pamwamba, koma musaiwale kuti ntchafu ziyenera kusasunthika.
- Mu malo awa, muyenera kukhala pakati pa masekondi 15 ndi 30. Kenaka mumabwerera kumalo, mukugona m'mimba mwako ndikugogomezera pazitsulo.
Zimayenera kuti zitsatire njira 2-4.
Kuchita masewera olimbitsa thupi 3
- Ndikofunika kutenga malo osasunthika, omwe miyendo iyenera kugwada pa mawondo, pansi mukhoza kugwiritsidwa kokha ndi zidendene. Kuwongolera pamalo oyambirira kuyenera kukhala lopangidwa ndi madigiri 90.
- Timayambitsa minofu ya m'mimba, mophiphiritsira kuyesera kukanikizira kumsana. Timapinyamo matako, ndikugwedeza zidendene pansi. Ndikofunika kukweza m'chiuno pamwamba pa msinkhu mpaka mapewa ndi m'chiuno azipanga mzere wolunjika.
- Udindo umenewu uyenera kukhazikitsidwa kwa masekondi asanu ndi limodzi, pamene kupuma kumayenera kukhalabe. Ndiye nkofunikira pang'onopang'ono kwambiri kubwerera ku malo oyambira, mutatha kusangalala kwa masekondi pang'ono. Ndikofunika kupanga njira 10-15. Ngati mumamva kupweteka pamene mukuchita izi, pewani. Bwererani kwa iye mu nkhani iyi, mutha kuphunziro lotsatira.
Kuchita masewera olimbitsa thupi 4
- Tengani malo omwe mwaima poika mapazi anu osati mndandanda wa mapewa anu. Dulani manja anu pambali panu.
- Popanda kugwedeza khosi ndi miyendo, muyenera kuyambiranso. Muyenera kugwada mpaka mutakhala womasuka, ndiko kuti, mpaka malire. Ndiye, konzani malo awa kwa masekondi angapo, kenako bwererani ku malo oyamba.
- Bweretsani zochitikazo katatu kapena khumi.
Zochita zomwe zapangidwa kwa anthu omwe ali ndi ululu pampando
Zochita # 1
- Tengani malo ochepetsedwa mwa kugwada ndi kuyika mapazi anu pansi.
- Kokani ku chifuwa, bondo loyamba, kenako lina. Musamachite masewerawa podola pamodzi.
- Mphepete ziyenera kukhazikika m'malo mwa chifuwa kwa masekondi 15-30. Musagwedeze mawondo anu ndi manja anu.
- Zochita izi zachitika 2-4 nthawi.
Zochita # 2
- Kugona kumbuyo kwanu, kuweramitsa bondo limodzi, kuika phazi lomwelo pamtunda.
- Chikopa cha mwendo wakumanzere chiyenera kuikidwa pa bondo lakumanja.
- Bondo lakumanzere liyenera kulandiridwa, ndipo ayambe kukwera pamapewa, omwe ali kumanja. Pa nthawi yomweyi, minofu ndi m'munsi kumbuyo zimamveka bwino.
- Udindo umenewu uyenera kusungidwa kwa masekondi 15-20.
- Pezani kwa kanthawi, mukukonzekera kuti mupitirize.
- Amachitidwa kawiri kapena kanayi pa chiwalo chilichonse.
Zochita za anthu omwe ululu wawo sungatheke pambali iliyonse ya thupi
Zochita # 1
- Pa malo oima, ikani manja anu m'chiuno
- Kanizani chiuno mpaka momwe mzere wa kumbuyo ndi chiuno udzakhalanso
- Ndiye bwererani ku choyambirira.
- Sungani mchiuno chanu tsopano, mukugudubuza.
- Kenaka tengani malo oyambira.
- Kubwereza kuyenera kukhala nthawi 8-12.
Zochita # 2
- Kuima pa zonse zinayi, ikani manja anu pansi
- Pezani khosi kuti mutu ugwe pansi.
- Yambani kubwerera mmbuyo mpaka mutamva momwe kumbuyo ndi m'chiuno kumabwerera.
- Mukhoza kugwira ntchitoyi kwa masekondi 30.
- Ndiye, pokonzekera msana wanu, muyenera kubwerera ku malo oyamba.
- Sungani kumbuyo pomwe mutakweza m'chiuno mwanu.
- Gwiritsani ntchito malowa kwa masekondi 30.
- Bweretsani 2-4 nthawi.