Chiyeso Chokwanira Kutha Kumadziwa Kudziwa Kugwirizana Kwako

Njira yosavuta yomwe imayendera maulendo anu

Mayendedwe a mapepala a kusintha kwa mapewa ndi ophweka poyerekeza ndi kusinthasintha ndi kusuntha kwa mapewa anu. Imatchedwanso mayeso oyenerera, imagwiritsidwa ntchito kuyesa kuyenda kwanu. Cholinga cha mayesero okhwimitsa mapewa ndikuteteza kupezetsa magazi ndi kupeŵa kuvulaza pa masewera othamanga, makamaka kwa omwe amachita nawo maseŵera omwe amagwiritsa ntchito mapewa nthawi zonse.

Zitsanzo monga kusambira, tennis, lacrosse, racquetball kapena masewera alionse omwe amafuna kuponya kapena kugwira.

Kutha Kwambiri

Chifukwa chakuti kumapeto kwa kumbuyo, khosi, ndi mapewa nthawi zambiri zimagwirizana ndi kupweteka kwa minofu ndi kuuma, kuyesa mapewa anu kusinthasintha kungakuthandizeni kudziwa kuti mungakhale ndi zowawa zotani m'tsogolo ndi kuvulala. Mayeso okhwimitsa mapepala agwiritsidwa ntchito pochita masewera olimbitsa thupi komanso othandizira odwala kuti aone momwe zinthu zilili poyamba asanayambe kuchita masewero olimbitsa thupi kapena kubwezeretsanso pakapita milungu ingapo kuti adziwe momwe zinthu zikuyendera. Pambuyo pa mayesero, yambani kuyendetsa bwino ndi machitidwe oterewa ndipo nthawi zambiri mumagwiritsa ntchito osambira ndi masewera a masewera kuti musinthe masewera awo.

Mmene Mungakwaniritsire Mayendedwe Anu Amodzi

• Poyesa mapewa anu akumanzere kusinthasintha, imani ndi kukweza dzanja lanu lakumanja mmwamba.
• Lembani dzanja lanu lamanja ndikupumula dzanja lanu lamanja kumbuyo kwa khosi lanu ndi kulipukuta kumbuyo kwanu ndi pakati pa mapewa anu.

• Fikirani kumbuyo kwanu ndi dzanja lanu lamanzere kotero kumbuyo kwa dzanja lanu kupuma pakati pa msana wanu.
• Tsopano gwiritsani dzanja lanu lamanja pansi ndi dzanja lanu lamanzere kuti muyese kukhudza zala za manja onse awiri.
• Pezani mtunda wocheperapo pakati pa dzanja lamanja ndi lamanzere. Lembani kuphatikiza kulikonse.
• Sakanizani manja anu kuti muthe kuyesedwa.

Zotsatira Zotsatira Zoyesera

• Zabwino = Zolemba zimapezeka
• Zabwino = Zala zimakhudza
• Avereji = Zamba zazing'ono zosachepera awiri
• Zosauka = ​​Zolemba zazing'ono zimaposa mainchesi awiri

Pitirizani Kulimbitsa Mtima Wanu

Ngati muli osasinthasintha, mukhoza kuwonjezera kusintha kwanu mwa kutambasula magulu akuluakulu a minofu katatu pa sabata. Kuti mudziwe njira zina zowonjezera kusintha, phunzirani kutambasula , kutambasula , komanso nthawi yabwino yotambasula .

Kuchokera kuvulala kapena ngozi

Mwinamwake mwakhala mukudziwitsidwa ndi mayesero okhwimitsa mapewa pambuyo povulazidwa kapena ngozi. Ngati ndi choncho, mutha kuyesa katatu kanthawi kochepa. Izi zatsimikiziridwa kuti mukulandira chithandizo chabwino kwambiri cha mankhwala anu ndikuonetsetsa kuti mukupitirizabe mogwirizana ndi dongosolo. Kuvulala kwamba kumene kumafuna kuyang'anitsitsa nthawi zonse ndi kugwirizanitsa mapepala, kusokoneza, ndi sprains. Poyesera kuti mufike nthawi zonse mumatha kukhala omasuka ndi phewa lanu mutapweteka.

_Zotsatira:

_{Maphunziro a Zamankhwala a American College. Malangizo a ACSM Oyesera Kuchita Zochita ndi Kulembetsa, Kukonzekera kwachisanu ndi chiwiri. Lippincott Williams ndi Wilkins: Philadelphia; 2006.}