Masewera akugonjetsa dziko lapansi mochulukira. Mtundu wofikirika kwambiri komanso wotchuka ukugwiritsidwa ntchito. Komabe, othamanga osadziwa zambiri amakumana ndi zovuta, mwachitsanzo, amayamba kutsamwa.
Chifukwa chiyani titha kutsamwa tikamathamanga?
Mukamathamanga, dongosolo la mtima limagwira ntchito, zomwe zimayambitsa kupuma mwachangu. Ndi kutulutsa mpweya kofulumira kosakwanira, mapapu samamasulidwa kwathunthu ku kaboni dayokisaidi, chifukwa chake, sitingathenso kupuma mopumira, wokhala ndi mpweya.
Kuti matenda achilengedwe azisinthasintha, ndikofunikira kuti muziwayang'anira nthawi zonse. Phokoso lomveka bwino, ngakhale pang'ono mukamaphunzitsira maulendo ataliatali kapena apakatikati amalola mpweya kuti uzimitse mokwanira ziwalo zathu.
Momwe mungapumire moyenera m'malo osiyanasiyana?
Mukamayenda maulendo ataliatali
Gawo loyamba ndikuwerengera kuchuluka kwa mtima (HR). Pachifukwa ichi pali njira Kutaya mtima - zaka = kugunda kwa mtima... Ndikofunikira kusunga kugunda kwa mtima mkati mwa 60% ya msinkhu wothamanga.
Kuthamanga maulendo ataliatali osapumira komanso osatsamwa ndikovuta kwambiri, makamaka kwa oyamba kumene. Minofu ya thupi imagwira ntchito chifukwa cha mpweya wolowa m'mapapu ndi mpweya. Kuperewera kwake kumavulaza mtima. Izi zimabweretsa zopweteka m'minyewa yanu mutatha kuchita masewera olimbitsa thupi.
Pakuwunika, malamulo angapo adapangidwa:
- Kupuma mwamphamvu. Inhalation ndi waufupi kawiri kuposa mpweya. Kwa masitepe awiri, pangani mpweya umodzi, pamizere inayi yotsatira - tulutsani mpweya wathunthu, kumasula mapapu. Njira imeneyi ilola kuti mpweya wotsatira utenge mpweya wokwanira.
- Pumirani kudzera m'mphuno mwako. Ndi kuchulukana kwa mphuno, kudwala kwa septum yake, mutha kupumira ndi mphuno ndikutulutsa pakamwa. Mpweya wakuthwa, wosagwirizana kudzera pakamwa umakhudza thupi - mpweya umalowa m'mapapu, woipitsidwa komanso wozizira. Zotsatira zake ndi matenda.
- Tengani mpweya wokwanira, kuphatikizapo chifuwa, chifundiro.
- Nyimbo yachilengedwe, yopuma bwino. Osathamanga kwambiri kuposa momwe mapapu anu amalola. Ayenera kuwongoka ndikuchita mgwirizano ngakhale atathamanga. Kupuma kwasokonezeka - chisonyezo chakukonzekera kocheperako kuthamanga kwambiri. Mwa kukulitsa liwiro ndi mtunda pang'onopang'ono, mudzakwaniritsa cholinga chanu.
- Kuyesa kocheza kumakuthandizani kudziwa ngati kupuma kwanu kuli koyenera. Chizindikiro cha njira yabwino ndikulankhulana momasuka ndi abwenzi.
- Zovala ndi nsapato zosankhidwa bwino: zopepuka, zopumira, zosunga chinyezi.
- Imwani madzi ambiri. Mulimonsemo, osathamanga, chifukwa chake mumatha kupuma. Pumulani ndikumwa.
- Kudya mosamalitsa maola awiri kale, awiri mutaphunzitsidwa.
Pothamanga m'nyengo yozizira
Sikuti aliyense amatha kuthamanga nyengo yozizira nyengo yozizira. Kuthamanga kwachisanu kumathandiza kulimbikitsa chitetezo cha mthupi. Kupuma kachitidwe m'nyengo yozizira:
- Kupuma kokha kudzera m'mphuno. Mpweya, woyenda mmbali mwa mphuno, umatenthedwa, umamasulidwa ku zodetsa zosiyanasiyana, kuphatikiza ma virus.
- Ngati mukuvutika kupuma kudzera m'mphuno mwanu, pumani pakamwa panu mutavala mpango. Sizothandiza - chepetsani. Kuchita masewera olimbitsa thupi komanso kupitilira nthawi mudzatha kupuma kokha kudzera m'mphuno mwanu, ngakhale mutatenga nthawi yayitali, mwachangu m'nyengo yozizira.
Malangizo othandiza othamanga m'nyengo yozizira:
- Tinaganiza zoyamba maphunziro m'nyengo yozizira, bwino kukonzekera thupi lanu. Tempering ingakuthandizireni izi: kukhathamira ndi madzi ozizira, kusiyanasiyana kwa kusamba ndikusambira mu chisanu kapena dzenje.
- Yambani mwachidule - kuyambira mphindi 15. Pokhapokha mutakhala ndi chidaliro kuti mutha kuchita zambiri, onjezerani nthawi.
- Tetezani milomo ndi nkhope kuti zisamamenyane ndi zonona zonona.
- Sankhani malo otetezera masewera: owunikiridwa, opanda ayezi, kupewa kuvulala koopsa.
- Tsatirani nyengo. Amaloledwa kuthamanga kutentha kwa mpweya mpaka -20 madigiri. Othamanga ophunzitsidwa bwino atha kutenga zoopsa zambiri.
- Zovala zoyenera. Sankhani kabudula wamkati wapamwamba kwambiri, suti ya bologna ndiyabwino pazosanjikiza pamwamba. Onetsetsani kuvala chipewa chaubweya, mpango, magulovesi (mittens).
Malangizo amomwe mungayendetsere osatsamwitsa
Kupuma ndi njira ya aliyense payekha: wothamanga waluso, woyamba, wokonda masewera. Palibe njira yopumira, pali malamulo oyenera kugwiritsa ntchito masewerawa.
1. Yesetsani kutentha kwa mphindi 15 mpaka 20. Chifukwa chake, timakonza mapapo kuti agwire ntchito, timafewetsa minofu. Ndikokwanira kumaliza zolimbitsa thupi zochepa:
- kukhotetsa thupi kutsogolo, kumbuyo, mbali;
- kuchita squats;
- mapapu ndi miyendo;
- kasinthasintha kozungulira ndi manja;
- kutembenukira kwa thupi kumanzere, kumanja.
2. Kupuma kothamangitsa pomwe akuthamanga. Pang'onopang'ono musinthe kupuma m'mimba. Uku ndikumapuma kwakuya komanso kwachuma. Chitani zolimbitsa thupi pasadakhale: pang'onopang'ono, ngakhale kupuma, pang'onopang'ono kudzaza mapapu ndi mpweya kuti zakulera ziphatikizidwenso, kutulutsa mpweya wathunthu, kumasula mapapu onse.
3. Yang'anani kayendedwe: Kutulutsa mpweya kumodzi - kutulutsa mpweya kumatenga masitepe atatu kapena anayi, ngati mukumva kuti mukulema, tengani magawo awiri. Kuchita masewera olimbitsa thupi ndikofunikira kuti mukhale ndi nthawi yokwanira. Zitha kuchitika poyenda kapena kuchepetsa liwiro lothamanga. Chizindikiro cha kayendedwe kabwino ndikumatha kulankhulana momasuka panthawi yophunzitsa. Ndikudziletsa nthawi zonse, thupi limakopeka ndikumayenda komanso kupuma.
4. Pumani kokha kudzera m'mphuno. Wina akhoza kumva upangiri wabodza wonena za kupuma pakamwa, koma izi sizoona. Ndi kudzera mkamwa momwe mpweya umayipitsira matani, trachea, mapapu, ma supercools ampweya wapaulendo, chifukwa chake, wothamanga amabanika.
Ndemanga
Ndinkakonda kuthamanga, kupuma kudzera pakamwa panga - khosi langa limauma kwambiri. Ndinayamba kupuma ndi mphuno zanga - zimauma pang'ono, ndipo zimawoneka ngati zosavuta kwa ine. Kuthamanga ndikuchedwa.
(Paulo).
Ndimapuma monga chonchi: Ndimapuma mofulumira kawiri ndi mphuno yanga, imodzi imatuluka ndi pakamwa panga. Sindimapumira konse pakamwa panga. Gawo lovuta kwambiri mtunda ndi kilomita yoyamba.
(Oleg).
Kupuma sikofunikira. Koma ndikungopuma mphuno kokha ndimabanika, mpweya mulibe wokwanira!
(Alexei).
Ndakhala ndikuthamanga kwa zaka ziwiri. Ndimayendetsa nthawi yozizira komanso yotentha. Kupuma kudzera pamphuno kokha. Poyamba, sizachilendo, ndizovuta, koma pang'onopang'ono mumakopeka ndikuiwala zakupuma kudzera mkamwa mwanu.
Ndikofunikira kupumula panthawi yophunzitsidwa, osapachikidwa pakupuma, thupi lomwe limasintha mutuwo. Pumulani ndikuthamangira mtsogolo, kusangalala ndi njirayi, chilengedwe chimachita zotsalazo.
(Sergei).
Ndinapuma chonchi - inhale mphuno kutulutsa mkamwa. Ndidatsatira upangiri woti ndipume kokha m'mphuno. Kuyeserera ndikumangidwanso mwezi umodzi wokha. Poyamba sindinamve kusiyana. Popita nthawi, ndidasintha malingaliro anga - muyenera kungopuma ndi mphuno zanu, chifukwa chake zimakhazikika.
(Pashka).
Chifukwa chosadziwa zambiri, cholinga chachikulu chikuyenda, osasanthula zinsinsi zonse. Ndiye chifukwa chake mavuto adabuka - ndinali ndikutsamwa, ndikubaya mmbali mwanga. Kuphunzira za njira zopumira kumasintha chilichonse. Ndimathamanga bwino komanso opanda mavuto.
(Elena)
Ngati mukuthamanga ndikutsamwa, pali chifukwa cholingalira za thanzi lanu. Chifukwa chake chimatha kukhala zizolowezi zoyipa, matenda oopsa, matenda opatsirana panthawi yakukulira. Zonsezi zimawonjezera mtima.
Kupuma ndi gawo lofunikira kwambiri pakuyendetsa bwino, muyenera kungoyang'anitsitsa kayendedwe kake mukamaphunzira.
Osataya kulimbitsa thupi kwanu, osapanga mipata yayikulu pakati pawo. Masiku awiri ndiye nthawi yopumula yabwino. Dzikhulupirireni, zolimbitsa thupi, pitani ku cholinga chanu.
