Kuthamangira chimfine: zabwino, zovulaza

Kuthamanga kwamphamvu nthawi zonse kumawonjezera chitetezo champhamvu ndikulimbikitsa chitukuko cha pafupifupi magulu onse amisempha. Komanso, nthawi zambiri, kuthamanga kumachitika kunja, komwe kumatha kubweretsa matenda osiyanasiyana, kuphatikizapo chimfine.

Matendawa amabweretsa mavuto ambiri. Anthu ambiri amakayikira ngati zingatheke kusewera masewera ndi matenda omwewo.

Kodi ndingachite nawo masewera othamanga, kuthamanga ndi chimfine?

Kutanthauzira kolondola kokha kwa chikhalidwe cha chimfine ndiko kumapangitsa kumvetsetsa ngati kuli kotheka kuthamanga kapena kumalo ochitira masewera olimbitsa thupi.

Kusanthula kwa zisonyezo ndikumverera kumachitika motere:

1. Ngati ululu umapezeka pamwambapa, ndiye kuti mutha kuthamanga.
2. Osamasewera ngati muli ndi ululu wamakutu kapena mutu. Zomverera zoterezi zitha kuwonetsa kukula kwa matenda opatsirana osiyanasiyana osiyanasiyana.
3. Chifuwa chachikulu, zilonda zapakhosi, kupweteka kwa minofu, kutopa kwathunthu ndi zizindikiro zina zofananira zikuwonetsa kuti ndizoletsedwa kuchita masewera. Kuchuluka kwa kufalikira kumayambitsa malungo, impso ndi kutentha kwa thupi.

Ndibwino kuti mufunsane ndi wophunzitsa kapena akatswiri azaumoyo. Matenda ena samakulolani kuti mukhale ndi katundu wambiri mthupi, chifukwa izi zitha kukulitsa mkhalidwewo mokulira.

Gawo loyamba la matendawa

Matendawa akukhala m'magulu angapo. Gawo loyambirira limawonetsedwa ndi zizindikilo zofatsa, anthu ambiri amaganiza zakusewera masewera.

Pachiyambi choyamba, ndi bwino kuganizira:

1. Ndibwino kuti muzichita masewera olimbitsa thupi okha. Izi ndichifukwa choti kutsika kwa mpweya wozizira kumatha kuwononga mayendedwe apandege.
2. Simungathe kuchita maphunziro omwe angayambitse chitetezo chokwanira. Kuzizira kumapangitsa kuti thupi likhale lotetezeka ku matenda ndi mabakiteriya osiyanasiyana.
3. Akatswiri amalangiza kuti achepetse katunduyo koyambirira kwa matendawa. Izi zithetsa mwayi wachitukuko chofulumira.

Ngati mungatsatire kupumula kwa bedi ndikumwa mankhwala oyenera koyambirira kwa matendawa, ndiye kuti pali kuthekera kuti kuzizira kumatha m'masiku ochepa okha. Chifukwa chake, tikulimbikitsidwa kuti tisasewera masewera kapena kuthamanga.

Mu njira zotupa

Njira zotupa nthawi zambiri zimatsagana ndi chimfine ndi matenda ena ofanana. Zimakhudza thupi lonse. Pankhani yotupa, ndikoletsedwa kusewera masewera.

Izi ndichifukwa cha mfundo zotsatirazi:

1. Njira zotupa zimayambitsa kutentha thupi kwathunthu.
2. Kusintha kumeneku m'thupi kumayambitsa chitukuko cha zovuta zosiyanasiyana.
3. Anzanu akhoza kukwera katundu.

Njira zotupa nthawi zambiri zimawonetsa kukula kwa matenda akulu.

Ndi njira yolimba ya matendawa

Kuzizira kumatha kudziwonetsera pamitundumitundu, zimadalira chitetezo chamthupi.

Masewera sakuvomerezeka ngati zizindikiro zili zazikulu pazifukwa izi:

1. Zomwe thupi limakhala chifukwa cha kutopa, ulesi komanso kuwonongeka kwa mayendedwe. Izi zitha kubweretsa zovuta.
2. Pali kuthekera kwa kuwonongeka kwa mkhalidwe wa thupi.

Ngakhale kuti chimfine chimatengedwa ngati matenda wamba, zovuta zimatha kuyambitsa zovuta zazikulu.

Ntchito zobwezeretsa

Ngati nthendayi yatulutsa wothamangayo nthawi yayitali, tikulimbikitsidwa kuti tibwerere pang'ono pang'onopang'ono. Izi ndichifukwa choti panthawi yomwe matenda amakula, thupi limagwiritsa ntchito mphamvu zambiri pochira. Katundu wambiri amafunika mphamvu zambiri, zomwe zimachedwetsa kuti thupi lizichira bwino.

Nthawi yolimbikitsidwa iyenera kukhala yosachepera masiku 7-10. Kuti muyambe makalasi ogwira ntchito, tikulimbikitsidwa kuti mulankhule ndi akatswiri kuti akafunse zoyambirira. Ndizoletsedwa kutenga katundu wambiri ndikukhala ndi kutentha pang'ono.

Ndi masewera ati omwe sangakupwetekeni mukadwala chimfine?

Ngati wothamanga sakufuna kuleka zolemetsa, ndiye kuti pali mwayi wochita masewera ena kuti thupi likhale labwino.

Akatswiri amalimbikitsa kusinthira ku:

1. Kuthamanga pang'onopang'ono. Nthawi yomweyo, tikulimbikitsidwa kuti tizichita pamakina opangira masewera olimbitsa thupi kapena mnyumba.
2. Kutalika kwa yoga. Kuti muchite masewera olimbitsa thupi molondola, muyenera kukhala ndi maluso ena.
3. Zolimbitsa thupi zokonzedwa kutambasula minofu.
4. Kuvina.

Nthawi zina, tikulimbikitsidwa kusewera masewera olimbitsa thupi mopepuka, chifukwa machitidwe ena amalimbitsa chitetezo chamthupi ndikulimbikitsa kulimbikira kwa thupi.

Ndikulimbikitsidwa kuti mupitilize kuthamanga kungotengera zomwe zili pansipa:

1. Kutsata "lamulo lamakhosi".
2. Kutentha kwakunja kuyenera kukhala pamwamba pa ziro.
3. Nthawi yothamanga imachepetsedwa mpaka mphindi 20.

Mutha kuchepetsa kuchepa kwa thupi posamutsa kuthamanga kwanu. Izi ndichifukwa choti thukuta limatha kuwonekera mumlengalenga kenako hypothermia ya thupi imachitika.

Momwe mungathamange bwino ndi chimfine?

Ngati zidasankhidwa kuti muzichita nawo masewerawa nthawi yozizira, ndiye kuti muyenera kutsatira malingaliro angapo.

Malamulo ofala kwambiri ndi awa:

1. Muyenera kuyamba kugwira ntchito ndi mtima wonse. Kuti muchite izi, kutalika kwa mtunda woyenera kumachepetsedwa kapena phunzirolo limasinthidwa kupita ku maphunziro oyenda. Mphindi zoyambirira zikuwonetsa ngati mungaphunzitse momwe mungayendere.
2. Zolemera sizikulimbikitsidwa. Yogwira kudumpha ndi liwiro ntchito zingachititse zina matenda.
3. Muyenera kuwunika momwe thupi lilili. Chizindikiro chachikulu ndi mphindi 10-15 zoyambirira, ngati boma silinasinthe, ndiye kuti mutha kupitiliza kuphunzira ndikuwonjezera pang'ono.
4. Mutatha kuthamanga, simungakhalebe kuzizira kwa nthawi yayitali. M'dziko lino, thupi limakhala pachiwopsezo cha matenda osiyanasiyana.

Kugwirizana ndi malingaliro omwe ali pamwambapa panthawi yothamanga kumatha kuthekera kokudzetsa matendawa.

Kodi ndimasewera ati omwe ndiabwino kulimbitsa chitetezo cha mthupi?

Thupi limatha kuthana ndi matendawa ndikulimbana ndi chitetezo champhamvu.

Kuti mulimbitse, izi zitha kuchitidwa:

1. Kuthamanga mosavuta pa chopondera. Kuchita masewera olimbitsa thupi kumeneku kumapangitsa kuti minofu yonse ikhale yolimba, imathandizira kuyendetsa magazi kuti kufulumizitse njira zamagetsi.
2. Kukonzekera m'mawa. Imathandizanso m'thupi ndikuchepetsa kuthekera kwa kusokonekera kwa minofu chifukwa chogona nthawi yayitali.
3. Yoga ndi ma aerobics. Izi zakhala zikugwiritsidwa ntchito kwakanthawi kulimbitsa chitetezo chamthupi.

Kuthamangira panja kapena kuphunzitsira mphamvu chimfine kumakhudza thupi la munthu, chifukwa kumafunikira mphamvu zambiri.

Kuthamanga kwa chimfine nthawi ndi nthawi kuyenera kuchitidwa motsatira malingaliro omwe akhazikitsidwa. Njira yosasamala pankhaniyi imakhala chifukwa cha chimfine chachikulu.

Onerani kanemayo: Highlights of Possibles XV vs Probables XV (April 2025).