Kuwona Zomwe Mungachite Kuti Mukhale ndi Thanzi Labwino ndi Kuchita Zinthu Zolimbitsa Thupi
Kuyeza kwa thupi, komwe kumadziwikanso ngati kuyeretsa thupi, kumaphatikizapo masewero olimbitsa thupi omwe amathandizira kuunika thanzi la munthu.
Pali mitundu yambiri ya mayesero ovomerezeka omwe amagwiritsidwa ntchito pa mayesowa, ena omwe amagwiritsidwa ntchito pazinthu zachipatala (kuonetsetsa kuti munthu akhoza kulekerera ntchito) ndi zina zomwe zimakhazikitsa ngati munthu ali woyenera kutenga nawo mbali (monga Army mayesero okonzekera nkhondo ).
Pofuna kuti munthu akhale ndi thanzi labwino komanso thanzi labwino, mayesero ngati amenewa akuyambanso kupanga pulojekiti yoyenera . Iwo amaonetsetsa kuti munthu sangakhale pangozi ndikupatsa wophunzirayo mfundo zofunikira kuti akhale ndi zolinga zoyenera komanso zomveka bwino.
1 - Kuyeza Mbiri Yanu Yathanzi
Musanayambe ndondomeko yatsopano ya zolimbitsa thupi, ndibwino kuti mugawane mbiri yanu yachipatala ndi wophunzitsa wanu kuti mupeze zoyenera kuti adokotala azipitiriza.
Ophunzitsa ambiri ndi akatswiri olimbitsa thupi adzagwiritsa ntchito zipangizo chimodzi kapena zingapo zowunikira kuti adziwe thanzi labwino la kasitomala. Zingaphatikizepo izi:
- Miyezo yofunika ya chizindikiro kuphatikizapo kutalika, kulemera, kupuma kwa mtima (RHR), ndi kupuma kwa magazi (RBP)
- PAR-Q (mafunso okonzekera zochitika zochitika mwakuthupi) omwe ali ndi mafunso asanu ndi awiri kapena ochuluka okhudzana ndi mbiri yanu yaumoyo
2 - Kuyesedwa kwa Thupi
Maonekedwe a thupi amasonyeza zigawo zosiyana (minofu, fupa, mafuta) omwe amapanga thupi lonse. Njira zowonongeka zowonongeka kwa thupi zikuphatikizapo:
- Thupi la misala ya thupi (BMI) , chiwerengero cha mafuta a thupi kuchokera ku msinkhu ndi kulemera
- Zomwe zimagwiritsidwa ntchito ndi akalipakati kuti awonetse kuti mafuta ochuluka bwanji ndi khungu la khungu poyerekeza ndi chikhalidwe cha anthu ambiri
- Kusanthula kwa mpweya wamthambo (BIA) kumene chizindikiro cha magetsi chimatumizidwa kuchokera ku zitsulo zamitengo kudutsa miyendo kupita ku miyendo ndi mimba kuti muyese kupanga thupi
3 - Kuyesedwa kwa Mtima Wopirira
Kupirira kwa mtima kumayesa momwe mtima ndi mapapu zimagwiritsira ntchito bwino kuti apereke mpweya ndi mphamvu ku thupi panthawi ya masewera olimbitsa thupi. Njira zitatu zowonetsera chipiriro:
- Kuyezetsa magazi kwa mphindi khumi ndi ziwiri zomwe zimagwira ntchito pamtunda woyerekeza ndi kuyerekezera mtima woyambira ndi kupuma kwa mtima ndi mtima wopuma ndi kupuma
- Kuyeza kwa22 komwe kumagwiritsidwanso ntchito pamtunda wopangapanga ndipo amagwiritsira ntchito chipangizo chopuma kuti ayese kuchuluka kwa mlingo wa okosijeni pa ntchito.
- Kuyeza kupanikizika komwe kumapangidwanso pamtunda wophatikizapo komanso kumagwiritsa ntchito electrocardiogram (EKG) ndi chifuwa cha magazi kuti muyese zizindikiro zofunika pazochita zolimbitsa thupi.
Mabasiketi amtunduwu amagwiritsidwanso ntchito. Ophunzitsa ena adzasintha mayeserowo ndikugwiritsa ntchito mitundu yosiyanasiyana ya machitidwe (kuphatikizapo kukhalapo ndi kukakamiza) kuti aone ngati pali zovuta zolimbitsa thupi.
4 - Kuyesedwa kwa Mphamvu zolimba
Kuyezetsa mphamvu kwa minofu kumapangitsa kuti gulu la minofu lizitha kugwira ntchito nthawi imodzi, pamene kuyesedwa kwanthawi yayitali gulu la minofu likhoza kugwirizana musanatope.
Zotsatirazo zikufanizidwa ndi anthu omwe ali ndi chikhalidwe chimodzimodzi ndi zaka zofanana. Kuyerekeza kumapereka mphunzitsi ndi mfundo yoyambira yomwe angapangire mitundu yoyenera ya maphunziro kuyamba.
Zochita zomwe amagwiritsidwa ntchito ndizo kuyesa kukakamizika ndi mphamvu yayikulu ndi kuyesedwa kolimba , pakati pa ena.
5 - Kuyesedwa kovuta
Kuyeza kusinthasintha kwa ziwalo zina kumathandiza poyesa kufooka kwa minofu, kusalinganika kwaseri, ndi kuchepa kwa kayendedwe kake. Pali njira zosiyanasiyana zothetsera kusinthasintha, kuphatikizapo:
- Gwiritsani ntchito mayeso ogwiritsidwa ntchito kuti muyese kuchepa kwa m'mbuyo ndi kumangirira minofu
- Mayeso okhwima amodzi omwe amawunika kusinthasintha ndi kuyenda kwa mapewa