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Delta Masewera

Zilonda zam'mimba mutatha kuchita masewera olimbitsa thupi - zoyambitsa, zizindikiro, njira zolimbana

Kumverera kosasangalatsa komanso kowawa kwa kupsyinjika kwa minofu ndizodziwika kwa aliyense. Kugwidwa kumachitika pazifukwa zosiyanasiyana. Nthawi zambiri zimachitika pamasewera olimbitsa thupi ndipo zimakhala ndi mawonekedwe ofatsa komanso owopsa.

Ndi minofu iti yomwe imakonda kukokana?

  • Minofu ya ng'ombe. Ili kumbuyo kwa mwendo wakumunsi;
  • Semitendinosus, biceps ndi semimembranosus minofu. Kumbuyo kwa ntchafu;
  • Ma Quadriceps. Kutsogolo kwa ntchafu;
  • Minofu yamanja;
  • Mapazi;
  • Minofu pambali pachifuwa.

Magulu omwe ali pachiwopsezo

Gulu lalikulu ndi, kumene, othamanga, kapena munthu aliyense panthawi yochita masewera olimbitsa thupi. Kuphipha kumachitika pophunzira kwakanthawi komanso maola 4-6 pambuyo pake.

Okalamba amakhalanso ndi chiopsezo chachikulu chogwidwa. Izi zimathandizidwa ndi kuchepa kwachilengedwe kwa minofu yomwe imachitika pambuyo pa zaka 40 ndipo imayamba ndikuchepetsa ntchito.

Chiwopsezo chachikulu kwa ana aang'ono. Kuthetsa minofu kumakhalabe kovuta kwa iwo, ndipo kuphipha kumatha kuyamba nthawi iliyonse. 30% ya amayi apakati nthawi zonse amavutika ndi kukokana kwa minofu. Izi zikhoza kukhala chifukwa cha katundu wamphamvu pa thupi ndi kuwonjezeka kwakukulu kwa kulemera.

Zimayambitsa minofu flattening

  • Anthu ambiri ali ndi kuchepetsedwa, ndipo chifukwa chake; kuchulukitsa, kumawonjezeka nyengo yotentha. Ndi thukuta, zinthu zambiri zofufuzira zimatulutsidwa m'thupi;
  • Matenda ena atha kukhalanso chifukwa chake;
  • Nthawi zina hypothermia;
  • Kumwa mankhwala;
  • Kulemera kwambiri;
  • Kusuta fodya, kumwa mowa mopitirira muyeso kapena kumwa mchere;
  • Kutambasula kapena kulemetsa minofu;
  • Nthawi zina, matenda amitsempha amakhala.

Kutopa kwa minofu ndi kuwongolera kwa ma neuromuscular

Pali malingaliro amodzi olakwika akuti kupweteka kwa minofu pambuyo pochita masewera olimbitsa thupi kumatanthauza kukula kwa minofu. Izi ndizolakwika kwathunthu. Kupyolera mu zowawa, thupi limafulumira kudziwitsa za kuchepa kwazing'ono kapena kuchuluka kwambiri.

Ichi ndichifukwa chake minofu imafunikira kusintha, komwe kumatchedwa kulumikizana kwa neuromuscular (memory). Ngati kale munthu anali kuchita nawo masewera, zimamutengera nthawi yocheperako kuti abwererenso. Minofu yokonzekera imachulukitsa voliyumu mwachangu, imakhala yolimba komanso yopirira.

Mwanjira ina, kuwongolera ma neuromuscular ndikofunikira kotero kuti ngati pazifukwa zilizonse ndikofunikira kusokoneza kulimbitsa thupi (zoopsa, mimba, ndi zina zambiri), kuchira kwa minofu kumakhala kothamanga katatu kuposa nthawi yoyamba.

Kutaya madzi m'thupi kapena kusowa kwa electrolyte

Mukamaphunzira thukuta, thupi limataya madzi ndi mchere mwamphamvu. Makamaka, ayoni ofunika: magnesium, potaziyamu, calcium, sodium. Zonsezi zimatha kubweretsa kuchepa kwa madzi m'thupi komanso kuphipha kwa minofu.

Kuwonongeka kwa madzi kumabweretsa kuchepa kwa kagayidwe kachakudya ka electrolyte. Izi zimachitika osati masewera okha, komanso zakumwa zochepa. Kusintha kwa kagayidwe kake ka mchere wamadzi kumabweretsa kusayenda kwa thupi lonse, kuphatikiza minofu.

Zifukwa zina

Nthawi zambiri, kugwidwa kumakhala kofatsa, koma kumatha kuwonetsa matenda oopsa kwambiri. Pakakhala kukomoka kwamphamvu komanso pafupipafupi, ndikofunikira kukaonana ndi dokotala.

Chifukwa chikhoza kukhala:

  • Osteochondrosis kapena matenda ena amtundu wa mafupa;
  • Matenda ozungulira;
  • Mavuto amitsempha;
  • Mavuto osauka m'thupi;
  • Matenda a chithokomiro;
  • Phlebeurysm;
  • Kulephera kwa vitamini;
  • Kapena zotsatira zakumwa mankhwala ena.

Zizindikiro

Kupindika kwa minyewa yosunthika ndikosatheka kuti musazindikire. Kusiyana kokha pakulimba kwake ndikumva kumverera pang'ono ndikumva kuwawa kopweteka.

Pakuphipha, minofu imakhala yolimba, yolimba, kapena yachilendo. Kuchepetsako pang'ono pakhungu kumatha kuwoneka Zokandirazo zimatha kwa masekondi pang'ono mpaka mphindi 10-15.

Nthawi zina kupitilira apo. Amatha kubwereranso pakapita kanthawi kochepa; ngati khunyu ndilolimba, zopweteka zimatha kupitilira mpaka masiku angapo chindapusa.

Kodi kumenya?

Thandizo loyamba ndi chithandizo

Monga lamulo, zizindikilo zimatha zokha ndipo sizifunikira chithandizo chapadera. Koma kuti muchepetse kupwetekedwa, muyenera kuchita izi:

  • Lekani kuchita mayendedwe omwe amachititsa kuphipha;
  • Pepani ndikutikita gawo lochepetsedwa la thupi;
  • Yesani kupumula ndikupumula kwa mphindi zochepa;
  • Ngati ululu ukupitilira, mutha kuthira ayezi kapena kupaka bandeji kuchokera pa bandeji yotanuka;
  • Ngati ndi kotheka, musamavute minofu kwakanthawi.

Ngati izi sizikupereka zomwe mukufuna, muyenera kuyitanitsa dokotala nthawi yomweyo ndikuyamba kuchiza zomwe zimayambitsa kupweteka.

Mukamayesedwa ndi dokotala, kufotokoza mwatsatanetsatane za ululu kudzakhala kofunikira kwambiri pakuzindikira matenda. Ndikofunika kuyankha mafunso onse mokwanira momwe zingathere.

Kupewa

Kuchita masewera olimbitsa thupi kwambiri ndikutambasula thupi lonse. Kutenthetsa bwino kumatha kuchepetsa mwayi wokhala ndi 80%. Komanso, muyenera kutambasula minofu musanaphunzire komanso mutaphunzira.

Kutikita minofu ndikutetezanso. Ndi bwino kugwiritsa ntchito mafuta mukamapaka. Sizimangopangitsa kuti ntchitoyo ikhale yosangalatsa, komanso zimapangitsa kuti minofu ikhale ndi zinthu zina. Pambuyo pa ndondomekoyi, chinthu china chofunda chiyenera kugwiritsidwa ntchito pa gawo lomwe lakhudzidwa.

Ndipo kusisita mapazi ndi manja ndikutikita kusisita mfundo zomwe zimalumikiza thupi lonse la munthu. Malo osambira ofunda amathandizanso. Madzi amatha kutikita minofu kwambiri, ndipo mchere wowonjezera kapena zitsamba zimalimbikitsa aromatherapy ndikukhazika mtima pansi.

Zakudya

Mkaka wofunda (wochuluka mu calcium) musanagone ndibwino kwa kukokana m'mimba. Ndikofunika kuwonjezera kudya kwa zakudya zokhala ndi magnesium ndi calcium.

Kugwiritsa ntchito tiyi wazitsamba kumathandiza. Nthawi zina chifukwa chofinya pafupipafupi chimakhala chifukwa chamanjenje, ndipo mankhwala azitsamba amachotsa.

Zachidziwikire, ndiyofunikira kupatula zinthu zomwe zatha kumapeto, zokhwasula-khwasula zamchere, zokazinga, zotsekemera komanso zonenepa kwambiri. Zonsezi zimapereka mavitamini osachepera m'thupi ndipo zimachedwetsa kuchepa kwa thupi.

Onerani kanemayo: After Sex How Many Days to Get Pregnant. How Soon After Sex Do You Get Pregnant (Mulole 2025).

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