Dulani Mapazi Anu ndikudziphunzitsanso Kuti Mukhale Osamala
Kusamalitsa ndiwothandiza pa msinkhu uliwonse ndi msinkhu wa thupi. Powonjezerapo mavuto omwe mukukumana nawo pamene mukuyenda, mudzadziphunzitsa nokha kuti mukhale osamala komanso mukutha msinkhu mukamachita zinthu mwadzidzidzi monga masewera. Mutha kukhalanso okhoza kuthana ndi kuwongolera ndi kuwononga ngozi, kaya kuyenda mumsewu wovuta kapena tsiku ndi tsiku.
Ngakhale kuyenda kosavuta ndi ntchito yomwe imayesetsa kuti muyankhe bwino. Mumasintha malo anu olemera ndi sitepe iliyonse. Thupi lanu liyenera kuzindikira ndi kuchitapo kanthu kuti lidzigwire nokha ndikupanga sitepe yotsatira osati kugwa. Mwa kuwonjezera zochita zowonjezera, mumachulukitsa zotsatira.
Kuchita masewero olimbitsa thupi kulimbikitsidwa kwa aliyense amene ali pachiopsezo chogwa, makamaka kwa omwe ali ndi zaka zoposa 65 , amene ayenera kuchita bwino maphunziro atatu kapena angapo pa sabata.
Musanayambe: Yang'anani Zomwe Mukuchita
Makhalidwe abwino ndi ofunikira kuti mukhale olimba. Imani mowongoka, mapewa mmbuyo ndi osasunthika, osakanikirana pansi, maso, akuyamwa m'mimba mwako, kumangirira kumbuyo kwako ndi kusinthasintha m'chiuno mwako patsogolo. Simukuyenera kukhala wotsamira, kutsogolo kapena kubwerera, ndipo msana wanu suyenera kuwongolera.
1 - chidendene kwa zala
Kuchita masewero olimbitsa thupiwa ndiwomwe mungathe kuchita m'nyumba kapena kunja. Ndikofunika kwa magulu onse. Mungathe kubwereza nthawi zambiri:
- Tambasulani manja anu kuchokera kumbali zanu kuti muthandize kukhala oyenera.
- Sungani chingwe chanu ndi kufanana ndi nthaka, mukuyembekezera.
- Pamene mutenga sitepe, ikani chidendene cha phazi lanu patsogolo pa zala za phazi lanu.
- Yendani mzere wolunjika mu mafashoni awa. Zidzakhala ngati thupi lanu likugwedezeka kuchokera kumbali.
- Tengani mapazi 10 mpaka 20 chidendene ndi chala.
2 - Yendani Pazitsulo Zanu, Pambuyo Panu
Kuchita zofufuzira zazing'ono ndikuyenda pazitsulo zokha ndipo kenako zala zanu zidzakuthandizani kuphunzitsa minofu yanu:
- Kuwongolera uku kumachitika kokha mutatha kutentha ndikuyenda kwa mphindi zisanu.
- Yendani masitepe 10 pazendende zanu zokha, ndi zala zanu zakuleredwa pansi.
- Yendani mwachizolowezi pa masitepe 10.
- Tsopano sankhani kuti muziyenda pazendo zanu zokha pokhapokha pazitepe khumi, ndizitsulo zanu zitakwezedwa pansi.
- Bwerezani kwa mphindi zingapo.
Ngati mukumva kuti muli ndi vuto la mwana wanu wamphongo poyamba, yambani zovuta. Ngati mulekerera bwino, mukhoza kuwonjezera chiwerengero cha masitepe omwe mumatenga mpaka 15 kapena 20 pa nthawi musanayambe kusintha.
3 - Kusamalitsa kuyenda
Zochita zolimbitsa thupizi zikuwonjezera vuto lina monga kulira kwapakati pa phazi limodzi mu kuyenda.
- Yambani ndi manja anu otambasulidwa kuchokera kumbali zanu, pafupi kutalika kwa mapewa.
- Ganizirani pa malo angapo patsogolo panu, muli ndi chingwe chanu osayang'ana pansi.
- Yambani kuyenda. Pamene mukukweza mwendo wanu wammbuyo ndikuubweretsa patsogolo, pumulani ndi bondo lanu kwa mphindi imodzi musanayambe phazi lanu pansi, kupita patsogolo.
- Tsopano chitani chimodzimodzi ndi mwendo wina. Pamene mukubweretsa patsogolo, pumulani kwa mphindi imodzi ndi bondo lanu musanayambe kuyika phazi patsogolo panu.
- Bweretsani masitepe 20.
4 - Nthawi ndi Mphesa
Zomwe zingakuthandizeni zingakuthandizeni kuti mukhale osamala pamene mukuyenda pambali. Kusunthika uku kumatha kukhala ngati jazzed up monga kuvina pang'ono.
- Yambani ndi zifukwa zosavuta pamene mukudikirira chizindikiro chodutsa, kupita pambali pa phazi lakunja ndikubweretsa phazi lina kuti mukwaniritse. Tengani masitepe atatu otsala ndikutsatira njira zitatu kumanja, kubwereza momwe mukufunira, kusunga maso anu.
- Pamene mukuyenda, mutembenuzire mbali ndikuyang'ana mutu wanu ndikuyendayenda. Sidespp kuti mupitirize kuyenda mumayendedwe anu oyambirira, kutsogolera ndi phazi lakumbuyo ndikubweretsa phazi lakumbuyo kukakumana nalo. Pitirizani pa masitepe asanu kapena khumi. Kenaka tembenuzirani kusinthana mbali ndi kupitilira njira zisanu kapena khumi kutsogolo ndi phazi lina.
- Ngati muli ndi chidaliro, yikani mphesa zina. Izi ndizomwe zimadutsa. Pamene mukutsutsana, yololani phazi limodzi lina, ndikusintha.
5 - Imani Pamodzi Pamodzi
Kuchita masewera olimbitsa thupi amodzi ndi chinthu chofunikira kwambiri pazomwe zimakhala zolimbitsa thupi. Mukayenera kuyima pamene mukuyenda, monga pamene mukudikirira mbendera yoyenda pamsewu, gwiritsani ntchito mpatawo kuti muime pamtunda umodzi kwa masekondi angapo, kenako musinthe kuti muyime pamapazi ena.
- Mungafune kukhala pafupi ndi khoma kapena pakhomo mungathe kuikapo dzanja kuti mukhale bata, ngati mukufunikira.
- Mutatha kulemera kwa masekondi 60, yesani kuchita ndi maso anu atsekedwa.
- Ngati muli otetezeka mokwanira, mungathe kusintha zinthu monga mtengo wa stumps, bollards, kapena zinthu zina kuti musangalale.
6 - Kuyenda Kumbuyo
Kuyenda kumbuyo ndikovuta. Ndibwino kuti muchite izi ndi mnzanga ngati malo anu, ndikuchenjezani za zoopsa zilizonse.
- Sankhani malo omwe adzakhala otetezeka, kutali ndi kudutsa mumsewu, magalimoto, ndi ena oyendayenda.
- Tembenukirani ndikupitiriza kuyenda mofanana ndi kale. Tengani masitepe asanu kapena 10, kenako mubwerere patsogolo. Bwerezani pamene muli pamalo otetezeka.
- Mungayesenso kuyendayenda kumtunda , ndikuyamba mofulumira.
7 - Kuyenda Kumutu Kumutu
Ulendowu ukupita patsogolo kwambiri ndipo udzafuna kutero panjira yomwe ukudziwa kuti palibe zopinga. Mudzatembenuza mutu wanu kumanzere, kumanja, mmwamba, pansi, ndi mbali, kusuntha maganizo anu pamene mukuyenda.
- Yambani kuyenda. Gawo lirilonse, tembenuzirani mutu wanu kumanzere, ndiye kumanja. Pitirizani izi kwa kubwereza 10.
- Pamene mukupitiriza kuyenda, tsopano yendetsani mutu wanu mmwamba ndi pansi. Pitirizani izi kwa kubwereza 10.
- Pamene mukupitiriza kuyenda, tsatirani mutu wanu kumbali yanu kumanzere, ndiye kulondola. Pitirizani kubwereza katatu.
8 - Kusamalitsa Pamene Mukuyenda pa Chipika kapena Chingwe
Fufuzani mwayi pa kuyenda kwanu kuti mukhale osamala pamene mukuyenda pa logi, kumangiriza sitimayo, kumtunda, kapena pamwamba. Izi zimatengera chidendene-chala chaching'ono kuti chiyende pamwamba, monga momwe muyenera kusunga mzere wanu. Mungafune kuti bwenzi lanu lizikhala ngati malo anu ndipo mupereke ngongole kapena dzanja ngati mutasowa mfundo.
- Pamene mukukumanga malire anu, mungasankhe malo omwe akukwera ndi inchi kapena awiri pansi. Mungathe kusankha matabwa akuluakulu, matabwa, kapena akalulu mutakhala ndi chidaliro chachikulu.
- Yesani kufulumira kwachangu ngati thupi lanu lidzapindula bwino pafupipafupi kuposa pamene mukuchedwa.
- Yesani izi pang'onopang'ono komanso mofulumira kuti muwone momwe zimakhalira komanso zosiyana siyana.
9 - Njoka kapena Zig Zag Walk
Thupi lanu liyenera kusintha kusintha kwake nthawi iliyonse mukasintha malangizo. Mungathe kuchita izi mwa kuyenda pamtundu wachisanu ndi chitatu kuzungulira zigawo ziwiri zomwe zili pamtunda umodzi kapena kuposerapo, kapena kugwiritsira ntchito zikopa kumbuyo ndi kumbuyo monga ngati kuyenda mozungulira cones mu slalom run.
- M'mphepete mwa msewu, yendani makwerero atatu kumbali imodzi ya kuyenda ndikusunthira pazitsulo zitatu kupita kumbali ina. Bwerezani kangapo.
- Njira imeneyi ndi yabwino yogwiritsira ntchito pamene mukupita pansi, mukudzipangira nokha.
10 - Mphindi Ikani, Ikani, Kapena Ikani
Bweretsani mpira kuti mutenge nawo pamene mukuyenda. Izi zidzakuthandizani kuti mukhale oyenera komanso ogwirizana.
- Ikani mpirawo ndikuwusunga pamene mukupita patsogolo.
- Dulani basketball pamene mukuyenda.
- Ikani mpira mmbuyo ndi mtsogolo ndi mnzanu woyenda.
Mawu Ochokera
Powonjezerapo machitidwe olimbitsa thupi kumayendedwe anu a tsiku ndi tsiku, mukhoza kutsimikiza kuti mukupeza zinthu ziwiri zolimbitsa thupi. Ngati mukufuna ntchito zowonjezera kuti muyese bwino, yesani yoga kapena tai chi .
> Zotsatira:
> Zochita Zolimbitsa Thupi. National Health Service. http://www.nhs.uk/Livewell/fitness/Pages/balance-exercises-for-older-people.aspx.
> Pitirizani Kuchita Zinthu Mogwirizana ndi Kuyenda. Sukulu ya Zamankhwala ya Harvard. http://www.health.harvard.edu/staying-healthy/kumvera-kukondana-by-walking.
> Zitsanzo Zochita - Kusamala. National Institute on Aging. Chiwongola dzanja
> US Department of Health and Human Services. Ntchito Yachilengedwe ya 2008 Mipingo kwa Achimereka (ODPHP Publication No. U0036). Washington, DC: US Government Printing Office.
> Vanswearingen JM, Perera S, Brach JS, Cham R, Rosano C, Studenski SA. Chiyeso chosasinthika cha Njira ziwiri Zochiritsira Zomwe Zilikuthandizira Kuyenda: Zotsatira pa Mphamvu Zamagetsi Zoyenda. The Journals of Gerontology Series A: Sayansi Yachilengedwe ndi Scientific Medical . 2009; 64A (11): 1190-1198. lembani: 10.1093 / gerona / glp098.