Njira zothandizira kuthetsa ululu wamimba
Kumenyedwa kumbali ndi ululu woopsa, pansi pa nsonga ya nthiti, nthawi zambiri kumanzere. Iwo ndi wamba pa othamanga oyambirira. Kumayambiriro kwazitsulo kumadziwika bwino kwambiri ngati zowawa za m'mimba zozembetsa thupi (ETAP). Phunzirani zomwe zingayambitse kusokera, momwe mungachotsere pamene mukugunda, ndi momwe mungapewere.
Chifukwa cha Mbali Imayima Pamene Akutha
Cholinga chenichenicho chokhalira pambali ndi phunziro lomwe laphunziridwa ndi kutsutsana, ndipo palibe yankho lolondola.
Ena othamanga amadziwa kuti amawapeza akamadya kwambiri pafupi ndi kuthamanga kwawo kapena ngati ayamba kuthamanga mofulumira, popanda chiwombankhanga chabwino. Kafukufuku wina wasonyeza kuti kumwa mowa kwambiri shuga musanayambe kuchita masewera olimbitsa thupi kumapangitsa kuti munthu asamavutike. Kafukufuku wina anapeza kugwirizanitsa pakati pambali ndi kuwonjezeka kwa msana. Akatswiri ena amati amawapuma mosavuta pamene akuthamanga. Mosiyana ndi chikhulupiliro chofala, kumwa movutikira sikungachititse iwo. N'zochititsa chidwi kuti phunziro limodzi laling'ono linapeza kuti panalibe kusiyana pakati pa magetsi pamisom'pamaso pambali, kumatanthauza kupweteka kwa minofu si chifukwa.
Kupewa Kulimbana Kumbali
Mosasamala kanthu komwe kumayambitsa kuyeserera kumbali, palinso zinthu zina zomwe mungachite kuti muteteze.
- Ngati mumakhala ndi zovuta kumbali, yesetsani kupewa kudya mkati mwa ola limodzi lokha . Onetsetsani kuti madzi amodzi asanatengedwe-asunge shuga, makamaka carbonated, zakumwa.
- Onetsetsani kuti nthawi zonse mumalimbikitsana musanayambe kuthamanga. Gwiritsani ntchito mphamvu zowonjezera ndikuyamba ndi kuyenda kwa mphindi zisanu kapena kuyenda kosavuta. Muyenera kuyambitsa kuthamanga kwanu kutenthedwa komanso kumasuka.
- Njira yabwino kwambiri yopezera kumbali kumbali ndi kupewa kupuma pang'ono. Onetsetsani kuti mukupuma ndi kutuluka pakamwa panu mukamathamanga. Pumitsani kwambiri mimba yanu , osati pachifuwa chanu. Kupuma mimba kumakupatsani inu mpweya wambiri. Kuchita yoga kungakuthandizeni kugwira ntchito yakupuma kwanu.
- Kuthamanga kutentha kotentha kungapangitse kumira kumbali, chifukwa sizingatheke kukalowa m'mapapu akudzaza ndi mphepo yozizira kufikira mutatenthedwa. Ngati mukuyenda m'nyengo yozizira, yesetsani kupuma kupyolera muchitsulo kapena kutentha kwa khosi.
- Potsirizira pake, onetsetsani kuti mukuchita bwino mawonekedwe ndikukhala bwino, kotero simukuwongolera pamene mukuyenda. Ngati mukudalira kwambiri, zimakhala zovuta kupuma.
Kuchiza kwa Mbali Kulimbana Pamene Akutha
Gwiritsani ntchito njirazi kuti muthe kumbali imodzi:
- Choyamba, pewani zala zanu mwapang'onopang'ono kumalo kumene mukukumana nawo-zomwe ziyenera kuthandizira kuthetsa ululu wina. Kenako, kuti muthe kuchotsa mbali, yesetsani kusintha mpweya wanu.
- Tengani mpweya wolimba mwamsanga momwe mungathere, kukakamiza chithunzithunzi pansi. Gwiritsani mpweya wanu kwa mphindi zingapo ndikukakamiza kuchotsa pamilomo.
- Ngati mutapeza chingwe pakatikati, mutha kuyesa kusintha kapweya wanu. Ngati nthawi zonse mumakhala pansi pamene phazi lanu lamanja likugwera pansi, yesetsani kuyendetsa phazi lamanzere.
- Ngati zina zonse zikulephera, mungafunikire kuima ndi kuyenda mofulumira kwa masekondi angapo ndikuganizira kupuma kwakukulu. Pitirizani kuthamanga pambuyo pake.
Zotsatira:
> Morton DP, Msonkhanowo wa R. EMG sali wokweza pa zowawa za m'mimba zochepa zokhudzana ndi maseĊµera olimbitsa thupi. Journal of Science ndi Medicine mu Sport . 2008; 11 (6): 569-574. lembani: 10.1016 / j.jsams.2007.06.006.
> Morton D, Wothandizira R. Kugonana Kwambiri Kwambiri (ETAP). Masewera a Masewera . 2014; 45 (1): 23-35. onetsani: 10.1007 / s40279-014-0245-z.
> Morton DP, Wothandizira R. Mphamvu ya kuika thupi ndi thupi la thupi pa zowawa za m'mimba zochepa pamimba. Journal of Science ndi Medicine mu Sport . 2010; 13 (5): 485-488. Lembani: 10.1016 / j.jsams.2009.10.487.