Kuti mutha kuyambiranso kwa nthawi yayitali , kugwira ntchito mwakhama, kapena mtundu, palibe chomwe chimawomba kusamba kwa ayezi. Kuwongolera mu kabati yodzazidwa ndi madzi ndi ayezi kudzakuthandizani kuchepetsa kutupa kwa ziwalo ndi ziwalo, kuchepetsa kupweteka, ndi kufulumizitsa kuchira kwanu. Pano ndi momwe mungatenge madzi osambira.
Zimene Mukufunikira
- Tub: Ichi si chimbudzi chozizira, muyenera kusowa. Dziva lozizizira lingakhale lalikulu kwambiri kuti lisakulole kuti muchepetse kutentha kwambiri ndi ayezi.
- Madzi ozizira: Izi ziyenera kukhala zophweka kubwera, koma ngati muli pamalo omwe muli zoletsedwa zamadzi, kudzaza kabati kumagwiritsa ntchito madzi ambiri kuposa kusamba.
- Machesi awiri-mapaundi a ayezi. Izi ndizoposa firiji yanu yomwe ili ndi icemaker yake, kotero mumayenera kuitenga ku sitolo.
Zotsatira
Nthawi yabwino yopanga madzi oundana nthawi yomweyo mutatha kumaliza nthawi yaitali kapena mtundu. Kudikira kwambiri kungachepetse zotsatira za kusamba kwa ayezi. Ngati simukukonda kuzizira, ndibwino kuti mupite mu bafa yonyamula zipilala zothamanga kapena zojambula zamoto kapena sweatshirt kapena thaulo (wokutidwa ndi thupi lanu). Mudzalandira madalitso omwewo. Ena othamanga amakondanso kuseketsa chokoleti, tiyi, kapena khofi monga akuwomba.
- Lembani madzi anu ozizira pang'onopang'ono, ndipo pang'onopang'ono alowetsani. (Dziwani: Ngati wina ali kunyumba, mungawachenjeze kuti amve kufuula akubwera kuchokera kuchimbudzi. Adziwitseni kuti muli bwino-ozizira!) Kutentha kumakhala pakati pa madigiri 50 ndi 59-iliyonse ndiwowirira kuposa madigiri 50 ndipo zomwe mukukumana nazo sizidzakhala zosasangalatsa, popanda zoonjezerapo zina zowonjezera.
- Dulani chikwangwani cha 5-mapaundi (kapena masitepe angapo a ayezi) mu mphika. Ngati mungathe kulekerera izo, pewani chikwama china cha 5-mapaundi mu kabati. (Ndiponso, chenjezo kwa anthu a m'banja lanu kapena anthu ogona nawo ndi lothandiza pa gawo ili.) Ngati simungathe kulekerera ndi ayezi, ingokhalani mumtsuko wodzazidwa ndi madzi ozizira. Phindu lidzakhala lofanana kwambiri.
- Khalani mu mphika kwa mphindi 10. Ngati mukumva kuti ndinu wosweka, pitani mwamsanga.
Contraindications
Ngati muli ndi matenda alionse omwe angayambe kuvulazidwa chifukwa cha kuzizira, musatenge madzi osambira. Lankhulani ndi dokotala musanayese ngati mukudwala.
Lamuloli lidalibebe ngati kusamba kapena ozizira kungakufulumizitseni. Kafukufuku wina amapeza kuti zimapindulitsa kuchepetsa nthawi yobwezeretsa, pamene ena sapeza kusiyana kwakukulu pochepetsa kuchepa kwa minofu kapena kubwezeretsanso mphamvu kapena kuyenda. Gwiritsani ntchito chidziwitso chako ngati kuti zimakukondani. Ndi bwino kupewa kusamba kutsuka pambuyo pochita masewera olimbitsa thupi.
> Eya > awa:
Glasgow PD, Ferris R, Bleakley CM. Kubatizidwa m'madzi ozizira poyang'anira kuchepetsa kuchepa kwa minofu: kodi mlingo ndi wofunikira? Chiyeso chosagonjetsedwa. Phys Ther Sport. 2014 Nov; 15 (4): 228-33. lembani: 10.1016 / j.ptsp.2014.01.002.
Hausswirth C, Louis J, Bieuzen F, Pournot H, Fournier J, Filliard JR, Brisswalter J. Zotsatira za thupi lonse cryotherapy vs. kutalika kwapakati pazomwe zimachitika kuti anthu ayambe kuwonongeka chifukwa chochita masewera olimbitsa thupi. PLoS One. 2011; 6 (12): e27749. lembani: 10.1371 / magazini.pone.0027749.