Kugwira Ntchito Pakuvulaza Kwako
Ngati ndinu ochita masewera olimbitsa thupi, zikhoza kuchitika kwa inu; Mmawa umenewo pamene muyamba kugunda kwanu ndikukumva kupweteka kwambiri mu bondo lanu, kapena mukuwerama kuti mutenge kulemera kwake ndikumaliza kukukoka minofu yomwe simukudziwa kuti muli nayo.
Ngakhale titayesetsa kupeŵa kuvulaza , izi zidzakwaniritsidwa kwa ambiri a ife, koma sizikutanthauza kuti mukuyenera kukwera pabedi pamene mukuvulazidwa.
Pokonzekera pang'ono ndi kumvetsetsa, mukhoza kukhalabe ndi chizoloŵezi chokha ngati chivulazo chanu chimachiza. Choyamba, ndikuwona dokotala wanu kuti apeze chithandizo ndi kuchipatala ndipo mukufuna kulankhula ndi dokotala za momwe mungasunthire popanda kupanga zinthu zoipa.
Malamulo Oyambirira A Kuchita ndi Kuvulala
1. Kambiranani ndi dokotala wanu za momwe mungagwirire ntchito zovulaza zanu
Dokotala wanu akhoza kukuuzani kuti mupewe cardio yanu yachizolowezi kapena mphamvu zochepa za thupi ngati inu, mukuti, muli ndi kuvulala kwa bondo kapena phazi. Koma bwanji nanga kugwiritsira ntchito thupi lanu lapamwamba? Khalani pansi ndi zomwe mumakonda kuchita ndikudziwiratu momwe mungagwiritsire ntchito mukakhala pansi kapena kuika pansi kuti musayikane pamodzi wovulala kapena minofu. Ngati muli ndi kupweteka kwa thupi, monga paphewa kapena m'mphepete, bwanji osaganizira zochepetsa thupi? Mukhoza kusintha mwa kuchita masewera omwe samaphatikizapo kuyika zolemera mmanja mwanu kapena pamapewa anu, ndipo mungomangirira ndi makina omwe samakhudza thupi lanu.
Funsani dokotala wanu za pulogalamu yotsutsa yomwe ingakuthandizeni kuchiza pamene mukukhala olimba.
2. Musagwiritse ntchito kupweteka
Izi zimawoneka zophweka koma, ngati muli ngati ine, mumakonda kuchita masewera olimbitsa thupi ngakhale pamene thupi lanu likukuuzani kuti muime. Ngakhale ngati mukutsatira ndondomeko yochita masewero olimbitsa dokotala wanu, ngati mumamva kupweteka m'magulu kapena kulikonse, imani.
Mungathe kupitabe ku zochitika zosiyana zomwe sizikupweteka, kapena mukuyenera kusiya. Mwanjira iliyonse, kuphunzira kumvetsera thupi lanu ndikofunikira kuti muvulaze- ndi zopanda ululu.
3. Tsatirani malangizo a dokotala wanu
Ngati mwatsimikiza mtima kuchita masewera olimbitsa thupi, funsani dokotala kuti awone zinthu zomwe mungachite kuti mukhale olimba popanda kudzivulaza nokha. Angathe kuwalimbikitsa wodwalayo kuti akuthandizeni kudziwa momwe mungapangire kuti kuchiritsa kwanu ndikulimbikitseni thupi lanu lonse. Ngati muwona wodwala thupi, chitani zomwe amakupatsani. Sindikukuuzeni kuti angati makasitomala ambiri samapitiriza kuchita nawo ntchito zawo ndikuvulaza basi. Mvetserani kwa akatswiri ndi machiritso anu azipita mofulumira.
4. Yesetsani njira zothetsera kuvulala kwina
Ngati mwavulazidwa, ino ndi nthawi yabwino kuphunzira momwe mungapewere kuvulala kochuluka m'tsogolomu. Njira zosavuta:
- Pitirizani kusinthasintha komanso kusamalitsa - Minofu yambiri imayambitsa kusayenerera m'thupi lanu zomwe zingachititse kuvulala. Mwachitsanzo, ngati quadriceps wanu (kutsogolo kwa mwendo) ali amphamvu kuposa mthunzi wanu (kumbuyo kwa mwendo), mumayambitsa mavuto kapena kupasuka kwanu.
- Pewani kugwiritsidwa ntchito mopitirira muyeso - Pamene minofu yanu yayamba , sangathe kuthandizira ndi kuteteza mitsempha yanu ndi matope, omwe angapangitse kuvulala. Kupereka nthawi yokwanira yopumula ndi masiku opuma kungathandize thupi lanu kuti lichiritse ndikukupangitsani kukhala wathanzi komanso oyenera.
- Yesetsani kulimbikitsa thupi lanu lonse - Kuti mudzilimbikitse kwambiri pa zovulala, onetsetsani kuti mumaphatikizapo kuphunzitsidwa zolemetsa nthawi zonse. Kulimbikitsa ZONSE za minofu zanu zidzachepetsera kusamvetseka kwa minofu komwe kungayambitse minofu ina ya thupi lanu kuti ikhale yowonjezera kufooka.
Momwe Mungadziwire Kuvulaza
Ngati muli ngati zozizwitsa zambiri, mumakonda kunyalanyaza zizindikiro za chenjezo lalikulu. Elizabeth Quinn, wolemba Masewera a Zamankhwala a Masewera , amapereka malangizo othandizira kuvulaza. Choyamba, "ululu wopweteka kwambiri, makamaka m'magulu a bondo, chiuno, goli, ndi mkono, sayenera kunyalanyazidwa." Kupweteka kotereku kumachokera ku mgwirizano osati minofu ndipo kungakhale chizindikiro cha chinachake chovuta.
Chizindikiro china chochenjeza ndi chikondi pa nthawi inayake m'thupi. Elizabeti akuchenjeza kuti "Ngati mutha kupweteka pamtunda, minofu kapena mgwirizano, mwa kukanizira chala chanu mmenemo, mukhoza kuvulazidwa kwambiri."
Chizindikiro china sichiyenera kunyalanyaza ndi kutupa. Kutupa nthawi zonse kumakhala chizindikiro cha mtundu wina wa kuvulala. Mutha kutinso kutupa mkati mwa mgwirizano, zomwe zingakhale zovuta kuziwona. Ngati muli ndi kutupa mu mgwirizano, kuyenda kwanu kudzachepetsedwa ndipo mgwirizano wanu umakhala wolimba. Elizabeti akuyamikira kuyerekeza mbali zonse ziwiri za thupi. Ngati mbali imodzi ikuchita mosiyana ndi ina, mukhoza kukhala ndi kutupa pamodzi. Potsirizira pake, Elizabeti akuchenjeza kuti musanyalanyaze zofooka kapena kugwedeza thupi lanu. Izi zikhoza kukhala chizindikiro cha kupanikizika kwa mitsempha, chomwe chingakhale chiyambi cha kuvulala kwakukulu.
Ngati mutakumana ndi zizindikiro izi, choyamba muyenera kusiya zomwe mukuchita ndikuitana dokotala wanu . Musagwire ntchito kupweteka! Kulimbana ndi zovulaza nthawi yomweyo kungatanthauze nthawi yochepetsera, koma ndikobwino kuposa kukhala ndi chikhalire. Pamene mukudikira kuti mulowe kukaonana ndi dokotala, mungayambitsenso chithandizo chamankhwala nokha.
Chizolowezi chochiza chithandizo chimaphatikizapo RICE (Mpumulo, Chida, Kuponderezana, ndi Kukula). Zonsezi zikutanthauza kuti muyenera kusiya zomwe mukuchita ndikugwiritsira ntchito bandeji kuti mugwirizane ndi malo ovulala (zomwe zingathandize kuchepetsa kutupa). Kenaka ikani chiphaso pa bo booo kwa mphindi pafupifupi 15 kapena 20 panthawi imodzi, kuonetsetsa kuti malo ovulalawa apatsa nthawi yambiri yotentha pakati pa magawo a icing. Kenaka, kweza dera lanu ndikuonetsetsa kuti zofunikira zanu zina zimadziwa kuti zimapweteka bwanji. Ayenera kukupatsani nthawi yanu yofunikira pokubweretsani chilichonse chomwe mukufuna pa nthawi iliyonse.
Ngakhale kuvulazidwa sikungakulepheretseni kuchita masewero olimbitsa thupi, nthawi zina kuchita masewera olimbitsa thupi ndi chinthu chofunika kwambiri. Musamagwiritse ntchito nthawi:
- Mukudwala malungo . Kugwira ntchito kunja kungayambitse kutentha kwa thupi lanu komwe kungapangitse kutentha. Chiwindi chimasonyeza thupi lanu likulimbana ndi matenda, kotero yesetsani mphamvu zanu kuti mupumule ndikukhala bwino.
- Muli ndi chifuwa chosatha . Izi zikhoza kuchepetsa mphamvu ya mapapu ndikupuma kupuma, ndipo zingasonyezenso matenda opuma.
- Mukukumana ndi nseru, kusanza, kapena kutsegula m'mimba zomwe zingayambitse kutaya madzi. Muyenera kupewa kuchita masewera olimbitsa thupi mpaka mutayambiranso thupi lanu ndipo zizindikiro zimatha.
- Y ali ndi matenda aakulu kapena aakulu . Onetsetsani kuti muwone bwino dokotala musanayambe mtundu uliwonse wa masewera olimbitsa thupi.
Nthawi yochita Zochita
Ngati mukukumana ndi puny, koma mulibe zizindikiro zomwe tatchula pamwambapa, kodi muyenera kuchita masewera olimbitsa thupi? Izo ziri kwa inu. Pano pali zochitika zochepa zomwe kuchita masewera olimbitsa thupi kungathandize m'malo mopweteka:
- Madzi . Ngati mulibe malungo, kuchita masewera olimbitsa thupi ndi bwino kuzizira. Kafukufuku amasonyeza kuti anthu amatha kuchita masewera olimbitsa thupi akamayesetsa kukhala ndi thanzi labwino.
- DOMS . Kutanganidwa koyamba kwa minofu yopweteka kawirikawiri kumachitika pambuyo pochita masewera olimbitsa thupi. Ngakhale kuti kupweteka kotereku kumayesedwa ngati chovulaza , sizikutanthauza kuti simungathe kuchita masewera olimbitsa thupi. Ndipotu, kuchita masewera olimbitsa thupi kungakuthandizeni kuti mukhale bwino.
- Kusokonezeka maganizo . Ngati moyo wanu uli wamisala ndipo simungapeze nthawi yochita zonse zomwe mukufunikira kuchita, masewera olimbitsa thupi angakhale otsiriza pa mndandanda wa zinthu zofunika. Koma, akatswiri amavomereza kuti maseŵera olimbitsa thupi ndi imodzi mwa njira zabwino kwambiri zothetsera nkhawa. Mukamachita masewera olimbitsa thupi, mumatulutsa, zomwe zimapangitsa munthu kukhala ndi moyo wabwino komanso wosangalala. Choncho, yesani!
Ngati zonsezi zikuwoneka zosokoneza, ingogwiritsani ntchito mutu wanu ndikutsatira lamulo losavuta: Ngati muli ndi zizindikiro zochokera kumutu (monga kukupukuta, mphuno yochuluka, etc.), mutha kuchita bwino. Ngati zizindikiro zanu zili pansi pa khosi (kukhwima, kutentha thupi, kupweteka kwa minofu, kapena kunyoza), pewani ntchito yopuma ndikupumula.