Kuzizira pambuyo pa masewera olimbitsa thupi ndikofunikira monga kulimbitsa thupi komweko. Munkhaniyi muphunzira momwe mungakhazikitsire bwino mukamaliza kulimbitsa thupi, zomwe zimachitika komanso zomwe zimachitika munthu akapanda kuzizilitsa atatha kulimbitsa thupi.
Kodi matani ndi chiyani?
Kuzizira kumafunikira kuti minofu yanu ndi thupi lanu lonse lipezeke mwachangu mukamaliza kulimbitsa thupi.
Ndizodziwikiratu kuti thupi lanu likamachira mwachangu komanso bwino, muthanso kuchita masewera olimbitsa thupi otsatirawa. Komanso kupewa kuteteza thupi mopitirira muyeso.
Pa graph pansipa, mutha kuwona kuti mulingo wa lactate (lactic acid) m'minyewa umatha msanga katatu ndikuchira mwachangu kuposa kungochira pang'ono. Pa graph L pali mulingo wa lactate mu minofu. Chifukwa chake kufunika kochedwa kuthamanga pambuyo pochita masewera olimbitsa thupi - kuti muchepetse kuchuluka kwa lactate m'minyewa mwachangu.
Zimalimbikitsidwanso kuti muzichita zolimbitsa thupi mutatha kulimbitsa thupi. Izi ndizofunikira kuti muchepetse mavuto kuchokera kwa iwo.
Momwe mungakhalire pansi
Kuzirala pafupifupi pamasewera onse kumakhala kofanana. Mukamaliza maphunziro, m'pofunika kuchita mtundu wina wazinthu zochepa motsika kwa mphindi 5-10. Mwachitsanzo, kuthamanga pang'onopang'ono kapena panjinga popanda kupsinjika. Izi zimatsatiridwa ndi zochitika zingapo zolimbitsa thupi.
Zochita zolimbitsa sizingafanane ndi zomwe zimachitika ngati zotenthetsa. Zochita zamtundu wanji zomwe ziyenera kuchitidwa motenthetsa ndi kuziziritsa, onani phunziroli: Tenthetsani musanachite masewera olimbitsa thupi.
Komabe, tanthauzo lenileni la kuphedwa ndilosiyana. Momwemonso, panthawi yotentha, ndibwino kuti mutambasule mwamphamvu, ndiye kuti, ndikusunthira mobwerezabwereza kuti mutambasule ndikumasula minofu iliyonse.
Pakangopita patsogolo, m'pofunika, m'malo mwake, kuyang'ana kwambiri kutambasula - ndiye kuti, mukamachita masewera olimbitsa thupi, dzikonzekereni momwe imakhalira minofu. Ndipo khalani pamalo amenewa masekondi 5-10. Ndiye kumasula ndi kubwereza 1-2 zina. Ndipo kotero minofu iliyonse yomwe imakhudzidwa pophunzitsa.
Zolemba zina zomwe zingakusangalatseni:
1. Yayamba kuthamanga, zomwe muyenera kudziwa
2. Kodi nditha kuthamanga tsiku lililonse
3. Kodi nthawi ndiyotani
4. Momwe mungayendere bwino m'mawa
Zomwe zimachitika mukapanda kuzizira
Chiwopsezo chachikulu chosachita bata ndi kuvulala. Minofu ikapanda kumasuka pambuyo pa kulimbitsa thupi, ndiye kuti masewera olimbitsa thupi otsatirawo, minofu yopitilira muyeso imakhala ndi mwayi wopanikizika kapena kuvulala mwanjira ina. Chifukwa chake, ana amphongo opitilira muyeso amatha kuyambitsa kutupa kwa periosteum.
Kuzizira kumathandizira kuti kuchira kukhale kofulumira, kotero ngati mungaphunzitse kangapo kanayi pa sabata, zimakhala zovuta kwambiri kuti thupi lanu lipezenso kuntchito yotsatira popanda vuto lililonse. Ndipo pa phunziro lotsatira, minofu ndi ziwalo zamkati sizingathe kukonzekera bwino. Posakhalitsa, izi zidzabweretsa ntchito yambiri.
Mapeto
Kuzizira, komwe kumayenda pang'onopang'ono komanso zolimbitsa thupi, kuyenera kuchitidwa pambuyo pa kulimbitsa thupi kulikonse kuti muchepetse kuchira komanso kupewa kuvulala. Ngati kulimbitsa thupi kwanu kunali kothamanga, komwe kumangokhala kovutirapo, palibe chifukwa chochita mphindi 5 mpaka 10 pang'onopang'ono mutadutsa mtanda wotere. Koma kuchita masewera olimbitsa thupi ochepa sikungapweteke.
