Kuchira pambuyo pa kulimbitsa thupi: momwe mungabwezeretsere msanga minofu

Kuchira pambuyo pa kulimbitsa thupi ndi gawo lofunikira pakuchita masewera olimbitsa thupi. Gawo ili silinganyalanyazidwe, apo ayi makalasiwo azikhala achabe. Minofu ndi thupi ziyenera kupumula, pokhapokha pankhaniyi azikhala okonzeka kuchita zatsopano. Ngakhale simukutopa, pali njira zosiyanasiyana zomwe zimachitika mthupi lanu nthawi yakuchira. Ngati mumawachotsa pafupipafupi unyolo, posakhalitsa thupi limachita ndi vuto lalikulu, lomwe limadzetsa chitetezo chamthupi, kupsinjika kapena, moperewera, kusachita bwino.

Chifukwa chiyani kuchira ndikofunikira?

Tisanayambe kuphunzira momwe tingabwezeretsere ntchito, tiyeni tiwone bwino nkhaniyi.

Thupi lathu limakhalapo malinga ndi mfundo ya homeostasis. Tiyeni tikumbukire kuchokera ku biology kuti uwu ndi boma lapamwamba kwambiri momwe zochitika zonse zofunika zimayendera limodzi. Zotsatira zake, kusamala kumawonedwa - munthu amamva kukhala wathanzi komanso wamphamvu.

Kodi chimachitika ndi chiyani pophunzitsa? Mwamtheradi machitidwe onse amayamba kugwira ntchito kuti avale. Ena ndi amphamvu, pomwe ena amafooka. Homeostasis imasokonezeka, koma osati kwakanthawi. Thupi limatembenukira kumalo osungira - glycogen m'chiwindi, kutsata zinthu m'magazi, komanso kulengeza zadzidzidzi mumachitidwe amadzimadzi ndi kagayidwe kachakudya. Yotsirizira kuyamba kugwira ntchito imathamanga. Mphamvu ndi mphamvu zambiri zimagwiritsidwa ntchito. Minofu ikugwira ntchito mwachangu - kuwonongeka pang'ono kwa ulusi kumapangidwa, komwe kumayamba "kukonzedwa" atangomaliza maphunziro.

Phunziroli likamatha, kuchira kumayambira - nthawi yobwezeretsanso zomwe zidagwiritsidwa ntchito m'malo osungidwa. Pang'ono ndi pang'ono, chikhalidwe cha othamanga, anatomical ndi thupi chimakhala chachilendo.

Pakadali pano, maphunziro a mphamvu akamalizidwa, kukula kwa minofu kapena kuwonda kumayamba. Pomwe akuchira, minofu imakulanso, imakhala yolimba, ndipo popanga machiritso a fiber, minofu imakulanso.

Chifukwa chake, tiyeni tiwunikire mwachidule zomwe nthawi yobwezeretsa pambuyo pa kulimbitsa thupi imachita?

1. Kubwezera kwa machitidwe ku homeostasis;
2. Kuchulukitsa kusintha kwa mtsogolo;
3. Kukula kwa minofu;
4. Kutentha mafuta amkati;
5. Kubwezeretsa nkhokwe zamagetsi zowonongedwa.

Magawo obwezeretsa

Anthu ambiri amachita chidwi ndi momwe zimatengera nthawi yayitali kuti minofu ipezenso pambuyo pochita masewera olimbitsa thupi. Kuti mufotokoze bwino yankho, muyenera kuwunika magawo akuchira.

Choyamba, tiyeni tifotokozere: kutalika kwa njirayi ndi kwa munthu aliyense. Zimatengera kulimbitsa thupi kwake, kuchuluka kwa kagayidwe kachakudya, kulimba kwamaphunziro. Pafupifupi, nthawi imatha masiku 2-4.

Chifukwa chake, kubwezeretsa kumagawika magawo ati:

• Mofulumira. Imabwera nthawi yomweyo mukamaliza kalasi ndipo imatha mphindi 30-40. Pakadali pano, thupi lili pamavuto akulu, gawo lake lovuta kwambiri. Imagwiritsa ntchito mphamvu, mchere komanso mapuloteni omaliza msanga. Ngati mukuganiza momwe mungathandizire kuti minofu ipulumuke mukamaliza maphunziro, muyenera kumwa zakumwa zapadera zam'mapuloteni (protein) ndi glucose (chakudya) pakadali pano. Madzi amchere opanda gasi amathandizira kubwezeretsa madzi ndi mchere. Mwambiri, musaiwale kumwa madzi mukamaliza masewera olimbitsa thupi. Pokhapokha mutakhala ndi mavuto azaumoyo.
• Yachedwetsedwa. Imayamba pomwe thupi limakwaniritsa kuperewera koyamba kwa zinthu, pafupifupi ola limodzi mutaphunzitsidwa. Kubwezeretsa kwachangu kwa ulusi wowonongeka wa minofu kumayamba, mafuta ochepa amatenthedwa, kuthamanga kwa magazi ndi kugunda kwa mtima kumakhala kokhazikika, dongosolo lamanjenje limakhazikika. Mapuloteni othandizira amapezeka. Nthawi imatenga masiku 2-3 ndipo panthawiyi ndikofunikira kudya zakudya zambiri kuti minyewa itachira mukamaliza maphunziro. Payenera kukhala ndi mapuloteni okwanira pazakudya. Mlingo wa tsiku ndi tsiku ndi 30 g pa 1 kg ya kulemera kwa thupi.

• "Zosungidwa" kapena kulipira kwakukulu. Gawo ili limayamba nthawi imodzimodzi ndi yapita, kufikira pachimake pa tsiku la 3 mutaphunzira. Mchigawo chino, thupi limayesetsa kudzipezera chuma "chosungidwa". Amasunga mphamvu ndikupanga mapuloteni ndi zochitika zamisala. Chifukwa chake, thupi limakonzekera kubwera kwina popanda ngakhale kutsimikiza kotheratu ngati lidzabwera. Pakadali pano, nthawi yogwira ntchito kwambiri ya kukula kwa minofu ikuchitika, ndipo thupi ndi lokonzeka momwe zingathere mtsogolo. Ino ndi nthawi yabwino kwambiri pa phunziro lotsatira. Kutha "kulowa" mu gawo la supercompensation pomanga thupi kumawerengedwa kuti ndi "aerobatics" ndipo zana limodzi limatsimikizira zotsatira zake.
• Kubwezeretsa. Gawo ili limayamba pambuyo pakuwonjezera - masiku 4-5. Thupi limabwereranso kuboma maphunziro asanakwane. Nthawi zambiri, ngati mukufuna kuchita masewera olimbitsa thupi pafupipafupi kuti mukwaniritse cholinga chanu cha masewera, simuyenera kukankhira thupi lanu mokhazikika. Mwakutero, uku ndikubwerera mmbuyo. Mukudutsa ntchito zamaphunziro omaliza, ndikubwerera ku mawonekedwe masewerawa asanachitike. Woyambira adzayambiranso kupita patsogolo pakangodutsa 2-3, komanso wothamanga waluso m'miyezi 1-1.5.

Zobisika ndi mawonekedwe a kuchira

1. Zachidziwikire mudzafunsa funso ngati ndizotheka kuchita masewera olimbitsa thupi ngati minofu, malinga ndi kutengeka, sinathebe bwino. Tiyerekeze kuti muli ndi gawo loyembekezera kwambiri ndipo mwakonzeka kupita kumalo ochitira masewera olimbitsa thupi. Koma thupi limapwetekabe ndipo sizokayikitsa kuti mutha kugwira ntchito mokwanira. Osadandaula, matebulo onse okhala ndi nthawi yobwezeretsa minofu pambuyo pa maphunziro akuti mutha kuchita masewera olimbitsa thupi kwa masiku 3-4. Komabe, ngati mukumva kuwawa kwambiri, amaloledwa kugwira ntchito pang'ono. Musagwiritse ntchito minofu yovulala kwambiri. Mwachitsanzo, ngati miyendo yanu ikupweteka, phunzitsani lamba wanu wakumanzere.
2. Ambiri amasangalalanso ndi momwe angamvetsetse kuti minofu yapezako bwino ataphunzitsidwa. Thupi lanu lidzakuthandizani kuyankha. Mverani momwe mukumvera. Fufuzani zochitika zakumtima. Ngati mukumva "mokondwera", koma m'malo ena minofu imachita kuwawa pang'ono - khalani omasuka kulowa m'holo. Koma pamene, motsutsana ndi maziko a ululu, palinso kufooka, kutopa, kukhumudwa - ndibwino kudikirira tsiku.
3. Kuchira mwachangu pantchito yolimbitsa thupi sikungapezeke kwa wothamanga aliyense. Kutalika kwa nthawi kumatengera kukonzekera kwake, komanso kuchuluka kwa kagayidwe kachakudya. Mulingo wovuta kwa maphunziro am'mbuyomu ulinso wofunikira. Chabwino, chinthu chofunikira ndikuti wothamanga atsatire malingaliro ake kuti athandize kuchira.

Kodi mungachire bwanji?

Tabwera gawo lalikulu la nkhani yathu - tikambirana za momwe tingabwezeretsere msanga minofu tikamaliza maphunziro.

• Chofunika kwambiri ndi kugona bwino. Kutalika kochepa kopumula kosadodometsedwa ndi maola 8. Ndibwino kuti muzisunga maulamuliro - kuti mudzuke ndikugona nthawi yomweyo. Osakwanira molunjika mukamaliza maphunziro kapena ndi mimba yonse. Yembekezani mpaka chakudya chamadzulo ndi mapuloteni agwedezeke, lolani thupi lanu kuti liziziziritsa ndikugone patadutsa maola angapo mutaphunzitsidwa. Patsani malo abwino - nyengo, matiresi, nsalu, zovala, momwe mungakhalire.
• Musaiwale za kugunda. Musadabwe kuti bwanji minofu yanu imatenga nthawi yayitali kuchira pambuyo pa masewera olimbitsa thupi omwe adamalizidwa molakwika. Kuzizilitsa kumakupatsani mwayi wokonzekeretsa thupi kuchokera kuntchito kuti mupumule. Imatenga mphindi 5-10 zokha, koma imatha kumanganso thupi lotsatira. Zimathandiza kuchepetsa kupweteka m'minyewa, kumatonthoza kugunda, kupumula ndikukhala ndi malingaliro abwino.

• Kusisita. Tinalemba mobwerezabwereza momwe minofu imabwezeretsedwera pambuyo pakuphunzitsidwa ndipo amatchulanso za kuchiritsa kwa kutikita. Ngati muli ndi jacuzzi - dzikonzereni hydrotherapy. Muthanso kuthyola thupi lotopa ndi manja anu kapena kugwiritsa ntchito ma roller odzigudubuza, ozigwiritsa ntchito.

• Kutenthetsa ndi bwino kuchira. Lowani mu mphika wotentha mukangomaliza masewera olimbitsa thupi, ndipo tsiku lotsatira mutha kupita kukasamba nthunzi kapena sauna.
• Zachidziwikire, yankho la funso loti "momwe mungapezere kulimbitsa thupi" limabisikanso pakukonzekera mosamala chakudya. Sikokwanira kunena kuti ziyenera kukhala zoganizira momwe zingathere malinga ndi muyeso wa KBZhU. Wothamanga ayenera kudya mapuloteni ambiri ndi chakudya chovuta. Oyambawo amatenga nawo mbali pobwezeretsa minofu, pomwe yomalizayi imagwiritsa ntchito mphamvu.

Ngati mukuganiza momwe mungachiritse msanga masewera olimbitsa thupi, masewera anu a tsiku ndi tsiku ayenera kuwoneka motere:

• Kadzutsa - masewera olimbitsa thupi opindulitsa ndi mapuloteni, mu theka la ora - chakudya chovuta;
• Akamwe zoziziritsa kukhosi - zipatso, kanyumba tchizi, yogurt zachilengedwe, mtedza 5-6 (kusankha kwanu);
• Nkhomaliro - nyama yophika, masamba, chimanga, mazira;
• Ola limodzi asanaphunzitsidwe - ma amino acid kuchokera pazakudya zamasewera;
• Phunziro - VSSA zovuta, madzi, isotonic;
• Pambuyo pophunzitsidwa kwa theka la ora - phindu ndi / kapena kugwedeza kwa mapuloteni, nthochi;
• Chakudya chamadzulo - chakudya chamafuta ochepa, cholemera, makamaka m'mapuloteni, chimbidwa msanga;
• Asanagone - mkaka, kefir, mapuloteni ochokera kuzowonjezera.

Kumwa chiyani kuti mufulumizitse kuchira?

Ngati mukudabwa zomwe mungamwe kuti minyewa yanu itachira mukatha kuchita masewera olimbitsa thupi, tikukulangizani kuti musamalire izi:

1. Madzi osasankhidwa oyera. Muyenera kumwa osachepera 30 ml pa 1 kg ya kulemera patsiku;
2. Samalani mavitamini kuti minofu ibwezeretse mutatha kuchita masewera olimbitsa thupi - yang'anani zovuta zomwe zili ndi mavitamini B, C, E, zinc, magnesium, iron. Mutha kugula mavitamini ndi michere yokonzekera othamanga pamalo ogulitsira zakudya. Mlingo wonse amawerengedwa pasadakhale kuchuluka kwa zofunikira mthupi.
3. Akulimbikitsidwa kudya masewera olimbitsa thupi mukamachita masewera olimbitsa thupi kumaphatikizapo opeza, mapuloteni ndi ma casin agwedezeka, maofesi a BCCA, komanso ma amino acid.
4. Posakhalitsa, "nthabwala" iliyonse imaganiza zogula mankhwala apadera omwe amafulumizitsa kuchira minofu mukamaliza maphunziro. Iwo amagulitsidwa m'masitolo omwewo a zakudya zamasewera ndi zowonjezera zakudya. Funso loti avomere kapena ayi, aliyense amasankha payekhapayekha, koma tikufuna kuyang'ana pazotsatira. Inde, mapiritsi ndi jakisoni zitha kufulumizitsa kukula kwa minofu ndikuchepetsa kupweteka. Nthawi yanu yochira iziyenda mwamisala. Komabe, zonsezi ndizopanda thanzi kwambiri. Ganizirani za chifukwa chomwe mumayendera masewera olimbitsa thupi? Kodi ndikungopanga mawonekedwe owoneka bwino, kapena kuti mukhale olimba komanso athanzi? Kutengera yankho ili, mudzadziwa ngati mukufuna mankhwala othandizira.

Chifukwa chake, taphunzira mwatsatanetsatane mutu wakuchira ndi kupumula. Tikukhulupirira kuti tsopano mumvetsetsa kufunikira kwa gawoli ndikutsatira malingaliro athu. Kumbukirani, wothamanga yemwe amadziwa momwe angabwezeretsere minofu pambuyo pa maphunziro atsimikiziridwa kuti amachepetsa kupweteka ndikufulumizitsa kuyambika kwa homeostasis yomwe akufuna. Mwa njira, chinsinsi chakuchira bwino ndichosangalatsanso, kulimbana ndi mzimu komanso chidwi chosagwedezeka chokwaniritsa cholinga chokhazikitsidwa.