Mwezi uliwonse, njira yotchedwa "masiku ovuta" imachitika mthupi lachikazi. Ntchito yayikulu yakusamba ndikulekanitsa dzira lopanda chonde ndikupanga lina latsopano, pakubereka ndi kubereka mwana pambuyo pake.
Munthawi "yofiira", m'pofunika kuwunika mosamala ukhondo ndi thanzi labwino. Ndi kuyamba kwa msambo, thupi la mayi limakhala losatetezeka mosavuta ndipo limatha kutenga matenda osiyanasiyana.
Masewera ndichinsinsi chaumoyo komanso wowoneka bwino. Koma kodi mtsikana ayenera kuchita chiyani ngati maphunziro omwe adakonzekera adagwirizana ndi kuyamba kwa masiku ovuta? Nkhaniyi ikuthandizani kumvetsetsa zabwino ndi zoyipa zakulimbitsa thupi komanso malamulo a maphunziro otetezeka mukamasamba.
Kodi nditha kuchita nawo masewerawa nthawi yanga?
Pakalibe zovuta zilizonse komanso zovuta, sikoyenera kusiya mkalasi mukamasamba. Kuphunzitsa mopepuka kumathandizira pazomwe zimachitika mkati.
Ndikofunikira kutsatira malingaliro omwe angathandize kuchepetsa mavuto ndi zovuta:
- Sankhani zovala zabwino kwambiri.
- Chitani makalasi panja kapena m'nyumba ndi nyengo yabwino yotentha.
- Musati muchite mopitirira muyeso, kwaniritsani katundu wololedwa.
- Wonjezerani kuchuluka kwa madzi omwe mumamwa.
- Lekani kuchita masewera olimbitsa thupi nthawi yomweyo ngati mukumva kuti simuli bwino.
Mutha kusewera masewera kuyambira tsiku loyamba lanu, ndikupanga masewera olimbitsa thupi otsika kwambiri.
Chifukwa chiyani simungapite kumasewera ndi msambo - zotsutsana
Women kutsogolera moyo wokangalika ayenera kudziwa kuti pali zingapo contraindications masewera pa msambo.
Izi zikuphatikiza:
- Kutuluka magazi kwambiri. Zimakhala ngati azimayi omwe ali ndi mawonekedwe okhota, komanso atsikana omwe adalandira cholowa chawo. Nthawi zambiri, mayi amataya pafupifupi mamililita 150 a magazi pamasamba onse. Kutulutsa komwe kumapitilira 60 ml patsiku (zopitilira supuni 4) kumawonedwa ngati kochuluka.
- Matenda azimayi a thumba losunga mazira, zowonjezera ndi dongosolo la genitourinary. Ndizoletsedwa konse kusewera masewera ndi endometriosis ndi uterine myoma.
- Kuwonongeka kwa thanzi labwino: nseru, chizungulire, kufooka, kupweteka kwa m'mimba.
- Kukhalapo kwa magazi oundana kapena zosalala za mucous pakumasulidwa.
- Kutaya magazi pang'ono kapena kuchepa kwa magazi m'thupi.
Ngati kusamba kwa mzimayi sikuchitika, ndikulimbikitsidwa kuti muzichita masewera olimbitsa thupi masiku ochepa masiku anu asanakwane.
Ndi endometriosis
Endometriosis ndimatenda akulu amkati mwa chiberekero.
Matendawa ndiofala, zizindikiro zazikulu ndizo:
- Kutaya magazi atagonana.
- Maonekedwe ofunda ofiira ofiira m'masiku ovuta.
- Kusinthasintha kosasintha.
- Kutulutsa kwakukulu, kosatha masiku 5-7.
- Kupweteka kwambiri pakapita msambo.
Masewera sakuvomerezeka kwa endometriosis. Ndikofunika kudikirira kutha kwa msambo ndikuyambiranso maphunziro kuti mupewe zovuta.
Ndi chiberekero cha fibroids
Pamaso pa chotupa chosaopsa m'chiberekero sizotsutsana ndi zolimbitsa thupi. Masewera atha kuthandizira kukonza matenda.
Kupatulapo ndi katundu wochitidwa munthawi "yofiira". Zitha kuyambitsa kuwonongeka kwa thupi ndi malingaliro.
Ubwino wochita masewera olimbitsa thupi nthawi yanu
Zotsatira zoyipa zolimbitsa thupi m'thupi la mayi nthawi yakusamba kwakhala kukuwonekeratu ngati chinthu chosatsutsika. Kafukufuku waposachedwa atsutsa kwathunthu zonama.
Kusewera masewera masiku ovuta kuli ndi maubwino ambiri:
- Kupanda kukhumudwa, kupsinjika, kukwiya.
- Kupititsa patsogolo magazi.
- Kulimbikitsa kagayidwe.
- Mpumulo wa ululu wam'mimba ndi zotupa.
- Kupweteka kwa m'mawere kumachepa.
- Kupezeka kwa zizindikiro zosasangalatsa monga: kuphulika, thukuta kwambiri.
- Kuchulukitsa kwamphamvu kwama oxygen m'maselo kumachitika.
Zosintha zabwino zimachitika ngati nyimbo yoletsa. Kuchita masewera olimbitsa thupi mopepuka kumalimbikitsa kupanga ma endorphin, omwe amakulitsa kwambiri malingaliro ndikuthandizira kuthana ndi zovuta.
Mitundu ya masewera olimbitsa thupi yamsambo
Ndikoyenera kupereka chidwi pa masewera olimbitsa thupi omwe amathandizira kukonza thanzi ndipo osavulaza thupi lofooka lachikazi:
- Kuthamanga kosavuta. Ndikofunika kuphimba mtunda wa mpweya wabwino. Malo omwe mpikisano umachitikira sayenera kusintha kwambiri kumtunda. Malo opunduka amatha kupsyinjika kwambiri.
- Kuyenda mwachangu ndi njira ina yabwino yothamanga. Ndibwino kuti muzichita m'masiku oyambirira a kusamba.
- Njinga kapena njinga yolimbitsa thupi imatha kuthandizira kuthetsa kupindika, kukoka zowawa m'mimba.
- Zochita zolimbitsa ndizothira kupweteka kwakumbuyo.
- Kusambira mu dziwe. Kutengera malamulo ena, uku ndiye kuchita masewera olimbitsa thupi kosangalatsa kwambiri masiku ovuta. Simuyenera kusambira m'madzi otseguka, ndipo kutentha kwa madzi padziwe sikuyenera kutsika 24zaC. Kusambira kumachepetsa ululu; pakulimbitsa thupi pang'ono, kuphipha kwa minofu kumachepa. Izi zimaphatikizaponso makalasi othamangitsa madzi.
- Yoga imathandizira kuthetsa kusapeza bwino kusamba.
- Wushu, kung fu - amakulitsa mayendedwe amwazi ndi kugunda kwa mtima, komwe kumathandizira thanzi la mkazi.
Kuchita masewera olimbitsa thupi mopepuka kuyenera kukhala mwambo wovomerezeka kwa msungwana aliyense panthawi yakusamba. Sport kumathandiza kuthetsa kumverera kwa kutopa, kufooka, relieves zisoni zosasangalatsa. Anangumi atatu omwe maphunzilo ake alipo masiku ano ndiwofatsa, osavuta, komanso amatonthoza.
Ndi zochitika ziti zomwe muyenera kuzipewa pakusamba?
Pofuna kupewa zovuta zoyipa, m'pofunika kugwira bwino ntchito pulogalamu yamasamba. Powerlifting ndi masewera olimbitsa thupi omwe amafunikira kuyenda kwakuthwa ayenera kuyimitsidwa kwa masiku 4-5.
Mndandanda wazinthu zoletsedwa zolimbitsa thupi zikuphatikizapo izi:
- Kukoka pa bala yopingasa.
- Mitundu yosiyanasiyana yodumpha: yayitali, yayitali, chingwe.
- Kuchita masewera olimbitsa thupi pogwiritsa ntchito barbell ndi ma dumbbells akulu: deadlift, squats, lunges.
- Hoop, hula hoop.
- Kupotoza, kukweza miyendo. Chotsani katundu aliyense m'mimba.
- Kukwera kwa thupi ndi zolimbitsa thupi zomwe zimakhudza lumbar msana: hyperextension, gluteal mlatho.
- Kuchita masewera olimbitsa thupi kwambiri.
- Kugwiritsa ntchito mapulogalamu aukadaulo (treadmill, ellipse, masewera olimbitsa thupi). Kuthamanga pang'ono.
Kuchita masewerawa kumakhala ndi magazi ochulukirapo komanso kupezeka kwachisoni ngati:
- Nseru, kusanza.
- Migraine mutu, chizungulire.
- Kukupweteka kapena kukoka kupweteka m'mimba.
- Kukomoka.
Kodi pakhoza kukhala kuchedwa chifukwa chamasewera?
Kusamba kosasamba nthawi zonse kumakhala nkhawa kwa amayi ambiri. Chizolowezi ndikuchedwa kupitirira masiku asanu a kalendala.
Zochita zamasewera zimatha kuyambitsa chodabwitsa ichi. Makamaka akatswiri othamanga ndi atsikana omwe atangoyamba kumene kuphunzira kumene amakumana nawo.
Izi ndichifukwa cha izi:
- Kutopa kwakuthupi - kumayambitsa kupanga kwa cortisol, mahomoni opsinjika omwe amakhudza kwambiri msambo.
- Kusintha mwadzidzidzi m'njira yanthawi zonse yamoyo ndiye kupsinjika kwamphamvu kwambiri mthupi.
- Masewera amalimbikitsa kuchepa thupi, ndipo kuchepa kwa minofu ya adipose ndi chimodzi mwazomwe zimayambitsa kusamba msanga.
- Zomwe zimachitika pamavuto ndi chithokomiro chifukwa chapanikizika kwambiri.
Njira yokhayo yophunzitsira siyingayambitse kusamba. Zomwe zimayambitsa vutoli ndikutopa, kutopa, komanso kusowa kwa michere.
Mukakumana ndi kuchedwa, musachite mantha. Kupuma mokwanira, kugona mokwanira komanso kumwa mavitamini kumathandiza kuthana ndi ntchitoyi.
Masewera ndi kusamba ndi malingaliro ofanana. Ndikofunika kumvetsera thupi lanu ndikusankha nokha ngati mupita ku masewera olimbitsa thupi kapena kuchedwetsa maphunziro kwamasiku angapo.
Kuchita masewera olimbitsa thupi, monga kupumula, kumatha kukhala ndi gawo labwino pamachitidwe amakodzedwe amanjenje ndi atsikana. Ngati maphunzirowa sakusokoneza, koma amabweretsa chisangalalo, onetsetsani kuti mukuchita nthawi yanu.
