Akolo ndi mwendo wonse kuyambira bondo kutsika. Ochita masewera ambiri, omwe ndi achichepere komanso odziwa zambiri, amakhala ndi mavuto m'chigawochi mwendo atadumphadumpha kapena kuthamanga.
Chifukwa chake, ndikofunikira kwambiri kulimbitsa chidendene chanu: kunyumba komanso kumalo ochitira masewera olimbitsa thupi. Za chifukwa chake kuli kofunikira komanso momwe mungalimbikitsire akakolo - werengani nkhaniyi.
Chifukwa chiyani muyenera kulimbitsa bondo?
Ndikokwanira kukumbukira zowawa zosasangalatsa pamene mwangozi mwapotoza mwendo wanu. Kukadapanda kulumikizana ndi minyewa ndi minofu ya miyendo, tikadazichita paliponse ndipo nthawi iliyonse cholumikizacho chimavutika. Komabe, izi sizichitika, chifukwa minofu ya ng'ombe imagwira mwendo mwamphamvu.
Ntchito yofunika kwambiri ya akakolo ndikuteteza thupi la munthuyo kuyenda ndikuyenda.
Nthawi zambiri anthu omwe ali ndi minofu yofooka ya mwendo wapansi amapotoza miyendo yawo. Amatha kugwa ndikudzivulaza. Chifukwa chake, ndikofunikira kwambiri kulimbitsa bondo.
Zizindikiro za bondo lofooka
Zoti muli ndi bondo lofooka zitha kuwonetsedwa ndi zovuta zosiyanasiyana - zazing'ono osati choncho.
Mwachitsanzo, monga:
- mutatha kuthamanga (ndipo nthawi zina ngakhale mutayenda bwino) zala zanu zapakati ndi mphete zimapweteka pamapazi anu.
- miyendo imamangika nthawi zonse ngati mukuyenda mu nsapato ndi zidendene.
- atatha kulephera kusolola mtolo uja.
Muthanso kuwona mawonekedwe a bondo lofooka. Kuti muchite izi, ikani mapazi anu m'lifupi-fupa ndikumayang'ana. Ngati phazi ladzaza mkati, ichi ndi chizindikiro choipa. Ndikofunikira kulimbitsa bondo lanu.
Zochita zamagulu
M'munsimu muli masewera olimbitsa thupi osiyanasiyana omwe mungachite mukachita masewera olimbitsa thupi kapena kunyumba.
Kunyumba
- Chingwe cholumpha. Nthawi yomweyo, yesetsani kudumpha pansi, kumapazi anu osamira pachidendene chanu.
Mukudumpha chingwe, mumakhala ndi malingaliro anu komanso kulumikizana kwamanja. Kulumpha ndibwino pamalo ofewa komanso nsapato zothira. Ngati muli ndi phazi lathyathyathya, kudumpha opanda nsapato kumatha kukulitsa kupsinjika kosafunikira palimodzi. - Timathamanga pang'onopang'ono. Izi zitha kuchitika nthawi zonse. Mwachitsanzo, gawo lachisanu kapena limodzi lachisanu ndi chimodzi la mtunda.
- Khalani ndi mpikisano wawung'ono kunyumba ndi banja lanu. Bzalani mabatani pansi ndikupikisana ndi omwe atolere ambiri. Poterepa, mabataniwo ayenera kutengedwa ndi zala zanu ndikusamutsira ku chidebe chomwe chakonzedwa bwino. Mwanjira imeneyi, mudzakulitsa luso la zala zanu kumapazi. Kuphatikiza apo, mbali zina zaubongo wanu zimakhudzidwanso.
- Timakweza zala zakumaso padenga. Monga kukwera, mutha kugwiritsa ntchito, mwachitsanzo, sill. Muyenera kuyimirira kuti zidendene, zotsikitsidwa pansi, zili pansi pazala. Kenako, pang'onopang'ono, kwezani zala zanu zakumapazi ndikutsitsa. Chitani izi katatu 30-40.
- Mutha kugubuduza botolo lopanda kanthu pansi ndi phazi lanu. Ndi bwino kuchita izi opanda nsapato, kapena m'sokosi.
- Timasisita phazi. Ntchito yosangalatsayi imachitika bwino ndi massager apadera.
- Pofuna kusunga kutsekeka kwa mitsempha ndi kusinthasintha kwa mgwirizano, kutambasula ndikofunikira.
- Kuchita masewera olimbitsa thupi kwakanthawi kochepa kophatikizanso kupindika kwa phazi kumathandizanso.
- Muthanso kukoka chala chakumanja nkupita nanu, gwirani kumapeto kwa phazi.
Ubwino wochita masewera olimbitsa thupi ndikuti mutha kuwachita nthawi iliyonse yomwe mukufuna. Kuphatikiza kukhala pakama pomwe mukuwonera TV yomwe mumakonda, kapena kumvera nyimbo.
Kuchita masewera olimbitsa thupi
Nazi zina zolimbitsa thupi kuti mumange minofu yanu ya bulu pamalo ochitira masewera olimbitsa thupi:
Smith pulogalamu yoyeseza. Ili ndi nati yomwe imakhala yosavuta kupopera caviar. Komanso, othamanga ena amapanganso chopondera chophatikizira ngati kachigawo kakang'ono. Muyenera kuyimirira papulatifomu ndi mapazi anu, ndipo bala liyenera kukhazikitsidwa motalika kotero kuti nkutheka kuti muchotseke pakukonzekera kwake ndi kukweza pang'ono zala zakumapazi.
Timayeserera kugwedeza kokwanira kwa khumi ndi awiri kapena khumi ndi asanu pa simulator ndi matalikidwe apamwamba kwambiri omenyera ndikuwonjezera kwa ng'ombe. Pamodzi ndi minofu, bondo lonse lidzalimbikitsidwa. Ntchitoyi iyenera kuchitidwa m'njira ziwiri.
Kuthyolako makina. Mutha kupendeketsa bondo pa simulator iyi mozondoka ndi mmwamba - monga momwe mumafunira. Chachikulu ndikuti simungathe kuwongola bwino miyendo yanu m'maondo.
Magawo ophunzitsira:
- timayeza kulemera kofunikira.
- timayika mapazi athu m'lifupi mapewa.
- popachika zidendene pa nsanja.
- Finyani kulemera kwake popanda kuwongola bwino miyendo yanu.
- malo oyamba. Timakweza ndi kutsitsa kulemera chifukwa cha kuyenda kwa bondo, timachita pang'onopang'ono. Pa exhale - atolankhani, pa inhale - m'munsi.
- Zochitazo zachitika nthawi 12-15. Njira zitatu zokha ndizokwanira.
Timapopa bondo mu simulator yamwana. Ntchitoyi ndiyosavuta kuchita. Imachitidwa mutakhala pansi, chifukwa chake palibe katundu pamsana ndipo ndibwino kupopera miyendo yakumunsi.
Tikulimbikitsidwa kuchita izi maulendo 155, kuchita njira zingapo. Chinthu chachikulu sikuti muziwonjezera.
Kulimbitsa bondo ndi zakudya
Kudya moyenera ndikudya mavitamini ofunikira ndikofunikira. Nawa maupangiri azakudya ndi mankhwala kuti bondo lanu likhale lathanzi:
- zowonjezera calcium ziyenera kugwiritsidwa ntchito.
- kusamala kwambiri mafuta okhutira zidulo, chondroitin, glucosamine.
- Zakudya zomanga thupi ziyenera kukhala patsogolo.
- onetsetsani kuti mukugwiritsa ntchito mavitamini.
Malangizo olimbikitsira bondo lanu
- Yesetsani kuyenda opanda nsapato nthawi yotentha. Makamaka ngati muli kunyanja. Vulani nsapato zanu ndikuyenda opanda nsapato pamiyala. Izi zidzakupangitsani kutikita minofu ndikuthandizani kulimbitsa bondo lanu.
- Yesetsani kuyenda pazala zanu nthawi ndi nthawi. Mwachitsanzo, kunyumba: kuchokera kukhitchini mpaka kuchipinda ndi kumbuyo.
- Lumpha chingwe pafupipafupi. Izi ndizochita zolimbitsa thupi.
- Akatswiri amalimbikitsanso kugwiritsa ntchito mateti osisita. Zithandizira osati kungolimbitsa mafupa a akakolo, komanso kusintha magazi, kugwira ntchito kwa ziwalo zamkati, kuchepetsa kutupa, komanso kupewa mitsempha ya varicose. Mwachidule, zotsatira zabwino zitha kupezeka ndi mateti otikita.
Komanso, pamalangizo a akatswiri ena, mutha kulimbikitsa miyendo yanu pogwiritsa ntchito luso la akatswiri azankhondo zakum'mawa. Komabe, mbali imodzi, zithandizira kulimbikitsa bondo, ndipo mbali inayo, imatha kuvulaza.
Makamaka ayenera kulipidwa polimbitsa bondo chifukwa miyendo yathanzi ndiyofunikira kwa wothamanga. Potsatira malangizo omwe afotokozedwazo ndikuchita masewera olimbitsa thupi, mutha kukhala ndi zotsatira zabwino.
