Ochita masewera ambiri amachita chidwi ndi chifukwa chake amadwala ataphunzitsidwa. Vuto ili silimakhala chifukwa chovutikira kwambiri kapena matenda. Nthawi zina chifukwa chimangokhala pagulu lolakwika lazakudya kapena nthawi yophunzitsidwa bwino. Kuukira kungayambitsenso chifukwa chosachira mokwanira, zododometsa zaumwini, kapena zovuta za malo ochitira masewera olimbitsa thupi.
Komabe, musataye mwayi kuti mutaphunzitsidwa mwamphamvu mumakhala osasangalala chifukwa cha mavuto azaumoyo. Poterepa, chizindikirocho sichinganyalanyazidwe. Ichi ndichifukwa chake ndikofunikira kumvetsetsa zifukwa zake, kumvetsetsa chifukwa chomwe mumadwala mutu komanso mseru mutatha kuthamanga. Izi ndi zomwe tichite nanu lero!
Chifukwa chiyani kunyansidwa ukachita masewera olimbitsa thupi: zifukwa zazikulu
Chifukwa chake, chifukwa chiyani kunyansidwa kumatha kuchitika pambuyo pochita masewera olimbitsa thupi, timalemba zonse zomwe mungachite:
- Wothamanga adadya zamafuta, chosagaya chakudya asanaphunzitsidwe. Mwina chakudyacho chidachitika nthawi yayitali katundu asanafike, koma chinali cholemera kwambiri kotero kuti chimbudzi sichinakhale ndi nthawi yokwanira kumaliza. Poterepa, simuyenera kufunsa ndikudabwa chifukwa chake akudwala. Chifukwa chake ndichachidziwikire.
- Kuphunzira mwamphamvu kwambiri kunadzetsa kuchepa kwa madzi m'thupi, kuphwanya muyeso wamchere wamadzi. Komanso, zimachitika ngati tsiku lomwelo wothamanga "adasokoneza" mowa, kapena amakhala pachakudya ndi zakudya zoperewera (makamaka munthawi yotentha). Chabwino, kuphwanya koyenera kwa sodium kumachitika ndikakhala ndi katundu wambiri komanso kumwa pang'ono, mwachitsanzo, anthu ambiri amadwala atathamanga kwambiri. Wothamanga amatuluka thukuta kwambiri, koma samadzaza madzi. Nthawi zina pambuyo kunyansidwa, khunyu limatha kuchitika.
- Munthu amatha kumva kuti ali ndi nseru ngati atadzimbidwa kwa masiku opitilira 3-4. Poizoni amalowa m'magazi, ndipo chifukwa cha katundu, liwiro la njirayi limakula kwambiri. Ndi chifukwa chake akudwala.
- Magazi osakwanira m'ziwalo zam'mimba. Vutoli limachitika atakweza zolemera zolemera mu lamba wothamanga. Idzakulirakulira ngati m'mimba muli zinyalala. Komanso, chifukwa chake chitha kukhala corset yomwe atsikana amavala kuti asamapope minofu ya oblique yam'mimba (kuti asataye mawonekedwe a m'chiuno).
- Kodi mukuganiza kuti nchifukwa ninji mumamva nseru mutatha kuchita masewera olimbitsa thupi ndi zakudya zochepa? Yankho lake lili pamwamba - chifukwa chake kutsika kwa magazi m'magazi.
- Nausea ikhoza kuchitika mwa othamanga omwe ali ndi matenda amtima. Ngati mukuganiza kuti chifukwa chiyani mumangokhala osasangalala mukamathamanga komanso mumachita chizungulire, ndizomveka kukhala ndi cardiogram ndikuwona kuthamanga kwa magazi. Ngati yagwa mwamphamvu, munthuyo amamva kufooka, chizungulire, kuchuluka thukuta, kupuma movutikira, pali "ntchentche" pamaso panu.
- Amayi ambiri amadwala masiku ena akamasamba, makamaka nthawi yachitatu. Pakati pa nthawi yotchedwa PMS, kuwonjezera pa kunyoza, kufooka, kusowa mtima, kupweteka m'chiuno kumawoneka.
- Nthawi zambiri, yankho la funso loti "bwanji mukamachita masewera olimbitsa thupi mumadwala komanso mumachita chizungulire" limabisika kuseri kwa mikhalidwe yochitira masewera olimbitsa thupi. Ngati chipinda chili chotentha kwambiri, mpweya wabwino ndi wovuta, pali anthu ambiri - ndizovuta kuti thupi lizithana ndi katundu wambiri mderalo. Munthu amatentha, kutuluka thukuta, koma alibe nthawi yozizira. Zotsatira zake ndi kutentha kwa thupi. Ndi chifukwa chake akudwala. Mwa njira, kutentha thupi kumatha kuchitika ngati mwadala, kuti muwotche mafuta, yesani suti yamafuta.
- Ngati mumakhala wosangalala nthawi zonse mukangolimbitsa thupi, komanso tsiku lotsatira, tikukulimbikitsani kuti muyang'ane magazi anu azitsulo. Nausea ndi chizindikiro chodziwika cha kuchepa kwa magazi m'thupi.
- Ngati mukumva nseru mukachita masewera olimbitsa thupi, bwanji osanena kuti mwina n`zotheka kuyamba kudwala? Wothandizirayo atha kukhala chilichonse - kununkhira kwa mafuta onunkhira oyandikana nawo pa treadmill, pulasitiki wopanda bwino wama thermos anu amasewera, mankhwala apanyumba omwe amagwiritsidwa ntchito pokonza ma simulators pamalo ochitira masewera olimbitsa thupi, ndi zina zambiri. Odwala matendawa ayenera kusamala kwambiri.
- Nthawi zina chizindikirocho chimachitika chifukwa chosintha mwadzidzidzi pulogalamuyo, komanso, mokomera kuwonjezeka kwa katundu. Ichi ndichifukwa chake othamanga othamanga amamva kuti ali ndi nseru akamathamanga mtunda wautali mosayembekezereka. Ndikofunikira kuti pang'onopang'ono muwonjezere mtunda ndi katundu, ndiye kuti simungamve kudwala.
Kodi muyenera kuchita chiyani ngati mukudwala?
Pansipa tikukuwuzani zomwe mungachite ngati mukudwala pambuyo kapena nthawi yolimbitsa thupi. Inde, kusinthasintha kwa zochita kumadalira chifukwa cha chizindikirocho, ndichifukwa chake ndikofunikira kuti muzindikire molondola.
- Ngati mukumva kuti mwachita nseru chifukwa chogwira ntchito yolemetsa, chepetsani. Gwirani mpweya wanu, kutambasula. Tengani masewera othamanga ngati muthamanga.
- Phunzirani kupuma bwino. Mukamathamanga, ipumirani kudzera m'mphuno, tulutsani pakamwa, yang'anani kayendedwe kake. Pakati pa magetsi, tulutsani ndi khama, konzekerani pokonzekera kulandidwa. Muyenera kupuma osati ndi chifuwa, koma ndi peritoneum yanu.
- Mukamenyedwa ndi kutentha, khalani pansi pa benchi kuti mutu wanu ukhale wamtali kuposa miyendo yanu, kumasula zovala zanu, kumwa madzi, kupumira mozama komanso mozama. Ngati vutoli likuphatikizidwa ndi kutaya chidziwitso, munthuyo amugoneka chammbali kuti asatsamire pa masanzi ndipo ambulansi imayitanidwa nthawi yomweyo.
- Ngati thupi lanu siligwirizana, gwiritsani ntchito nebulizer kapena inhaler. Zikuwonekeratu kuti nthawi zonse amanyamula nawo. Ngati mnzako waukiridwa, musazengereze kuyang'ana chikwama chake ngati chilipo. Itanani ambulansi nthawi yomweyo.
- Pakakhala kukokana, kumva kuwawa, makamaka mumtima, siyani kuchita masewera olimbitsa thupi mwachangu, kenako muwone dokotala mwachangu.
- Ngati mukuganiza kuti muchite chiyani ngati mukumva kusuta mutathamanga kwambiri, tikukulangizani kuti mudye mapiritsi okoma kapena shuga. Mwina shuga wako wangotsika. Ngati chifukwa cha mseru ndi hypoglycemia, mudzakhala bwino. Ngati vutoli silinasinthe ndipo silinachitike kwa nthawi yoyamba - bwanji osapangana ndi asing'anga?
Kupewa nseru
Tazindikira zomwe zimayambitsa nseru pambuyo poyendetsa komanso mphamvu zamagetsi, tsopano tiyeni tikambirane mwachidule za momwe mungapewere izi:
- Pa masiku ophunzitsira, musadye zakudya zolemera - zonenepa, zonunkhira, zopatsa mphamvu. Zachidziwikire, simungayese kuchita mokwanira pamimba. Ngati munalibe nthawi yoti mudye nkhomaliro, komanso mphamvu pamphuno, imwani kugwedezeka kwa protein ola limodzi izi zisanachitike.
- Pakukonzekera, imwani madzi okwanira - madzi oyera, madzi amchere, zakumwa za isotonic, timadziti ta zipatso. Onani mndandanda wathunthu wazomwe muyenera kumwa mukamachita masewera olimbitsa thupi ndikusankha zomwe zikukuyenerani. Musamamwe mowa, mwina mukamachita masewera olimbitsa thupi, pambuyo kapena musanamalize. Ndipo ngakhale patsiku lopumula, lekani. Mwambiri, olamulira masewera samalandira mowa.
- Idyani moyenera kuti mupewe mavuto am'mimba. Zakudyazo ziyenera kukhala ndi zakudya zokhala ndi fiber, masamba atsopano ndi zipatso (kuphatikiza nthochi). Imwani madzi ambiri.
- Sankhani masewera olimbitsa thupi omasuka komanso amakono azolimbitsa thupi. Kutentha kuyenera kuyendetsedwa pamenepo ndipo mpweya uyenera kugwira bwino ntchito. Mu suti yotentha, yesetsani kuchita masewera olimbitsa thupi, mvetserani momwe mukumvera.
- Osakulitsa ma corsets ndi malamba omangika panthawi yolimbitsa thupi yomwe imakakamiza kulowa m'mimba.
- Idyani chakudya choyenera, makamaka ngati mukudya zakudya zochepa. Pangani lamulo kuti muzidya zipatso zowutsa mudyo musanamalize komanso mukamaliza kulimbitsa thupi.
- Pamavuto amtima pamasiku ophunzitsira, yang'anani kuthamanga kwa magazi. Yesani magwiridwe antchito atangophunzitsidwa. Ngati simukumva bwino, konzekeretsani maphunziro osadandaula, chifukwa thanzi ndilofunika kwambiri kuposa torso.
- Musamachite masewera olimbitsa thupi ngati mukumva kuti simuli bwino. Mwachitsanzo, ndikuyamba kwa ARVI, PMS, ngati muli ndi nkhawa, ndi zina zambiri.
- Nthawi ndi nthawi tengani magazi amuzolengedwa kuti muwone momwe amapangira ndikuletsa kukula kwa zolakwika zosiyanasiyana;
- Tengani zowonjezera zanu mokwanira. Zakudya zamasewera ziyenera kuthandiza, osati kuvulaza;
- Imwani ma multivitamin maofesi nthawi ndi nthawi, chifukwa thupi lomwe limachita masewera olimbitsa thupi nthawi zambiri limasowa zinthu zofunikira pazakudya ndi zowonjezera.
- Muzipuma mokwanira, musamachite masewera olimbitsa thupi kangapo maulendo 4 pa sabata, ndipo muzigona mokwanira.
Tapeza chifukwa chomwe othamanga ambiri amasanza ndikusanza atatha kuthamanga, ndipo tafotokozanso momwe tingapewere chizindikiro chosasangalatsa. Pomaliza, tipereka zinthu 4, kupezeka kwake kukuwonetsa kuti munthu ayenera kukaonana ndi dokotala:
- Ngati kusanza kukupitilira mutatha masewera olimbitsa thupi kwa maola angapo. Chifukwa chiyani izi zimachitika, ndi dokotala yekha yemwe angadziwe;
- Ngati mukumva kudwala osati mutangophunzitsidwa, komanso masiku opuma, komanso ambiri, mosalekeza;
- Ngati zizindikiro zina zagwirizana ndi nseru: kutsegula m'mimba, malungo, zotupa pakhungu, kupweteka kulikonse, ndi zina;
- Ngati nseru ndiyolimba kotero kuti mumatha.
Kumbukirani, kuchita masewera olimbitsa thupi sikuyenera kutsatira zizindikiro zosasangalatsa. Izi zikachitika, ndiye kuti china chake chomwe mukuchita molakwika. Bwanji osawerenganso nkhani yathu kuti mupeze zomwe mungachite osazithetsa? Tikukhulupirira kuti sitifunikira kufotokoza chifukwa chake simuyenera kuphunzitsa pakagwa mavuto azaumoyo. Choyamba - thandizo, ndiye - barbell, ndipo mwa dongosolo lomwelo. Pachifukwa ichi pomwe masewera amakupatsani thanzi, kukongola, ndi nyonga.
