Kuthamanga ndi imodzi mwa njira zabwino kwambiri zothetsera ndikupangitsanso thanzi la mtima, kuchepetsa ndi kutulutsa minofu pamene mukulamba. Imeneyi ndi imodzi mwa njira zophweka zovulazira ngati simukuvomereza kusintha kwa thupi kumene kumabwera ndi kukalamba ndikusintha ndondomeko yanu yophunzitsira.
Simunayambe kukalamba kuti muyambe kapena pitirizani pulogalamuyi, koma kuti muthamange mosamala ndi kupeŵa kuvulala, ndizothandiza kumvetsetsa kuti ukalamba umakhudza bwanji mphamvu zanu zakuthupi. Kuthamanga ndi ntchito yamphamvu kwambiri, ndipo othamanga amatha kufika pochita bwino kwambiri pa zaka za m'ma 20 ndi 30. Pafupifupi zaka 40, ngakhale othamanga othamanga akuwona kuchepa kwa ntchito.
Zochitika Zathu Zokulamba
Pamene tikukula, timagulu timene timathamanga ndi nambala (atrophy) ndipo timakhala osamvetsetseka. Izi zingachititse kuchepa kwa mtima , mphamvu, kulingalira, ndi kugwirizana. Ochita maseŵera ambiri amakumana ndi zina zoterezi za zaka 40, koma kukula kwake ndi kufulumira kwa kuchepa kumadalira zinthu zina osati zaka zokha. Zina mwa zinthu izi zimaphatikizapo majini , zakudya , moyo ndi zochitika zathupi. Ndipotu, kafufuzidwe amasonyeza kuti zambiri zomwe zimakhala zofooka za thupi zomwe timazitenga zimakhala zosafunikira kwenikweni chifukwa cholephera kugwira ntchito m'malo mokalamba .
Kuwonjezera nthawi yophunzitsira ndi kuchitapo kanthu poyankha zotsatira za ukalamba nthawi zambiri zimabwerera. Ochita masewera achikulire omwe amaphunzitsa molimbika komanso nthawi zambiri amathamanga ndi kuvulala, monga kuvulala mopitirira muyeso, matenda osokoneza bongo , ndi kuvulala koopsa. Kuti apitirize pulogalamu yothamanga, okalamba okalamba amafunika kuphunzitsa mosamalitsa kwambiri.
1 - Kuwonjezera Nthawi ndi Mphamvu Pang'onopang'ono
Mukamakalamba, mungaone kuti mukufunika kupititsa patsogolo maphunziro anu pang'onopang'ono pamene mudali aang'ono. Ngati mwatsopano kuti muthamange, mungapeze kuti mukuyambitsa pulogalamu yoyendetsa podutsa masabata 30 akuyenda ndi maola atatu kuti mupite gawo la mphindi 20. Pakapita nthawi, pang'onopang'ono mudzawonjezera kuchuluka kwa nthawi yomwe ikuyenda komanso kuchepetsa nthawi yomwe mukuyenda. Kusintha kofulumira kumeneku kudzakuthandizani kupeŵa kuvulala ndi kumanga mphamvu ndi chipiriro mu minofu.
2 - Mvetserani Thupi Lanu
Mukhoza kukhala okhoza kuvulala mwakachetechete mukamakula, kotero ngati muwona ululu uliwonse m'magulu pamene muthamanga, imani ndi kuyenda. Mwina mungafunikire kukhala okhululukirana kwambiri komanso okhwima ngati mutha msinkhu. Kumbukirani kuti mumatha masiku ena omwe mumakhala ndi zochitika zina zochepa, monga kusambira ndi kuyendetsa njinga, ndipo mutha kukhalabe wothamanga. Ndipotu, simungathe kuthamanga tsiku lililonse, choncho pezani masewera olimbitsa thupi amene mumakonda.
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3 - Pezani Mpumulo Wambiri ndi Kubwezeretsa Pambuyo Kuchita Zochita
Kupumula ndi kuchiritsa n'kofunikira kwa aliyense wothamanga, koma pamene tikulamba, mpumulo ndi wovuta kwambiri popewera kuvulaza ndi kupindula. Mungapeze kuti m'malo mochira tsiku limodzi mutaphunzira mwakhama, mungafunike masiku awiri kuti mubwezeretse. Njira imodzi yodziwira kuti munthu akuchira ndikutenga mpumulo m'mawa uliwonse musanayambe kugona. Ngati chiwerengero cha mtima wanu cha m'mawa ndi chapamwamba kuposa ichi, makamaka mukakhala zovuta, simungathe kupezanso. Tenga tsiku lina kapena khalani ndi zovuta zolimbitsa thupi tsikulo mpaka chiwerengero cha mtima wanu chibwererenso kumzere wanu.
4 - Onjezerani Zangapo Zapakati Zopambana
Ndizofunikira kuti okalamba achikulire azikhala odzipereka kwambiri pa sabata iliyonse. Muyenera kugwira ntchito pafupifupi 80 peresenti ya chiwerengero cha mtima wanu pa nthawiyi. Izi zikhoza kuchitika mu mapangidwe apakati a maphunziro a 60 mpaka 90 a sprinting, opatulidwa ndi mphindi zisanu zosavuta kuyenda.
5 - Yesetsani Kusamala
Kawirikawiri, pamene tikukula, timakhala ndi mphamvu, kuchepa, ndi kugwirizana. Kuchita masewero olimbitsa thupi kungakuthandizeni kukhala osagwedera komanso kuthandizira kupewa kuvulaza pamene mukuyenda
6 - Mangani Mphamvu Zambiri
Kusunga mphamvu zamisisita kungathandize kupitiriza kuthamanga pamene tikukalamba. Zonse zimatengera magawo awiri kapena awiri pa masewera olimbitsa thupi pa sabata, kuti minofu ikhale yolimba. Phatikizani zochitika zonse zapamwamba- ndi-zochepa thupi, ndi kukweza zolemera zomwe ziri 60 peresenti ya rep yanu imodzi . Onaninso Kuphunzitsa Mphamvu pa Zaka 50 .
7 - Khala Wosakanizidwa
Mukamakalamba, ludzu lanu limakhala lovuta kwambiri ndipo simungamve ngati ludzu. Njira yosavuta yodziwira ngati mukupeza madzi okwanira ndikuonetsetsa kuti mkodzo wanu ndi mtundu wowala osati mdima kapena wokhazikika.
8 - Kuthamanga Wopanda, Osati Wovuta
Othamanga achikulire ali ndi mwayi wophunzira. Simusowa kuphunzitsa mwakhama kapena motalika ngati mutaphunzitsa mwanzeru. Phunzirani momwe mungagwiritsire ntchito malangizi apamwambawa kuti mupindule, ndipo mutha kukhala osangalala monga momwe munaliri 20.
9 - Sankhani Malo Anu Mwanzeru
Pochepetsa mpata wovulazidwa ndi kupopera kwa mitsempha , yesetsani kuphunzitsa pazowonongeka ndi kukhululukira. Mudzafuna kuti muphatikize zidutswa zanu ndi minofu ndi kuchepetsa mwayi uliwonse wa kugwa kapena mabotolo opotoka.
10 - Sinthani Malingaliro Anu
Ndizothandiza kuti okalamba achikulire asinthe zolinga zawo. Ganizirani kufufuza maphunziro anu maminiti m'malo mozungulira. Mwachitsanzo, pangani maphunziro anu kuti muwone ngati awa:
- Tsiku 1 - Mphindi 20 zolemera
- Tsiku 2 - Mphindi 30 mosavuta kapena tsiku lopumula
- Tsiku 3 - 45 Mphindi yophunzitsidwa
- Tsiku 4 - Mphindi 30 zolimbitsa thupi
- Tsiku 5 - Mphindi 30 zokambirana
- Tsiku 6 - tsiku lopuma
- Tsiku 7 - Mphindi 90 kuyenda mofulumira
> Zotsatira:
> Kuchita masewera olimbitsa thupi ndi Mphunzitsi wa Masewera - Chitsanzo cha Kukalamba Kwambiri? Hawkins et al. Zolemba za Gerontology. 2003; 58: 1009-1011
> Kuchita Zochita ndi Ntchito Yathu kwa Achikulire Achikulire, ACSM Udindo Udindo Waimirira ndi Sayansi mu Masewera & Zochita, Voliyumu 30, Nambala 6, June 1998
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