Mmene Mungasungire Mavuto Akutaya Kuwononga Ntchito Yanu
Sizosangalatsa kuti munthu azisokonezeka kapena azisokonezeka mukamachita masewera olimbitsa thupi. Izi ndizo mavuto omwe nthawi zambiri amagwirizanitsidwa ndi kuchita masewera olimbitsa thupi kapena kupirira , monga kuthamanga kwambiri kapena mofulumira . Koma ngakhale anthu amene amachita zolimbitsa thupi nthawi zambiri amaona kuti kuchita masewera olimbitsa thupi kumawapangitsa kudwala.
Kungakhale vuto limene likusowa chithandizo chamankhwala, koma pali zina zomwe zimayambitsa kusokoneza bongo / chizungulire.
Onetsetsani kuti mukambirane mavuto omwe akubweretsanso ndi gulu lanu lachipatala.
Chizungulire ndi Nausea ku Sugar Sugar
Anthu amakonda kugwira ntchito m'mawa asanadye chakudya cham'mawa, koma zikutanthauza kuti thupi silinakhale ndi mafuta kuyambira madzulo usiku. Kotero, iwe umadzuka, ulowerere kuchitiritsa, ndipo shuga wambiri shuga. Mumamva kuti ndinu wamwano komanso wofooka.
Ndibwino kukhala ndi kadzutsa kakang'ono, makamaka mapuloteni ndi / kapena zovuta zimagawidwe ndi mafuta ochepa - zakudya zidzapitirizani kupita kwa kanthawi. Chinthu china chingakhale munthu yemwe amapita ku sukulu atangomaliza ntchito komanso asanadye chakudya. Palibe nthawi yoti mudye, osakhala mafuta kwa minofu yomwe ikugwira ntchito. Pachifukwa ichi, chophikira chowala kapena masewera a masewera akhoza kuchita chinyengo.
Mawu kwa anzeru: kudya kapena kumwa mowa kwambiri ndi kuyesera kuchita masewera olimbitsa thupi kungakhale kosasangalatsa. Kudya kwakukulu, ngakhale usiku watha, kungakhale kukugwedezeka pa dongosolo lanu lakumagazi.
Khala Wosakanizidwa Kuti Muthane Kutaya Kwambiri Kwambiri Kusadziletsa Kwambiri ndi Nausea
Pamene ife tiri pa nkhani ya chakudya, sizingatheke kupanikizika mokwanira kuti nkofunika kukhala osungunuka bwino mukamachita masewera olimbitsa thupi.
Mitundu yosiyanasiyana ya masewera olimbitsa thupi, monga Pilato, safuna kuti tizikhala ndi shuga ndi sodium zonse zomwe zimapezeka mu zakumwa za masewera, koma mlingo wathanzi wamadzi ndi wofunikira. Chizungulire ndi nseru ndi zizindikiro zowonongeka .
Kuwonjezera apo, kumwa mowa kwambiri madzi asanayambe kuchita masewera olimbitsa thupi kungachititse kuti muzitha kuzungulira m'mimba mwako ndipo zingayambitse kunyoza.
Ndi bwino kuthamanga kwa ola limodzi musanayambe kuchita masewera olimbitsa thupi, ndiye mphindi 20 pa nthawi yochita masewera olimbitsa thupi.
Tsambani Mutu kuchokera ku Postural Hypotension kapena Orthostatic Hypotension
Orthostatic hypotension ndi dzina lachidziwitso lakumverera komweku komwe mumapeza pamene mukuimirira mwamsanga. Izi zikutanthauza kuti pangokhala mwadzidzidzi kutaya magazi. Izi zingachititse mankhwala ambiri. Ikhoza kuyambanso chifukwa cha kuthamanga kwa magazi komwe kuli kochepa kapena matenda ena.
Ngati mumakhala ndi chizungulire nthawi zambiri mukamachita masewera olimbitsa thupi, muyenera kufunsa wothandizira zaumoyo. Koma, ambiri a ife timakumana ndi "kuthamangira mutu" nthawi zina. Chokonzekera bwino kwambiri ndicho kusunthira kuchoka kumutu mpaka kumtunda pang'onopang'ono. Ngati pali masewera olimbitsa thupi omwe mumadziwa amakupatsani malingaliro amenewo, yesetsani kuyendetsa pang'onopang'ono kapena kusiya mchitidwe wanu.
Pitirizani Kupeza Kumene Kumayenera Kupewa Kupewa Matenda pa Kuchita Zochita
Chifukwa china cha matenda oyendayenda ngati zochitika mu masewero olimbitsa thupi ndikulola kuyang'ana kukuyendayenda pamene mukuyenda. Mu Pilates, komanso zochita masewera olimbitsa thupi, mutu umagwirizanitsidwa ndi msana ndipo maso ake ndi ofanana kuchokera pamenepo. Ngati maso akuyendayenda kapena kuchoka pakati pomwe mukuyenda, izi zingachititse kukhala ndi maganizo osokonezeka.
Ngati muli pa okonzanso a Pilates , makina oyendayenda, kapena kuponya (Pilato timapanga chifuwa ), zingakhale zothandiza kusankha malo amodzi kuti tiwone m'malo momalola kuti maso asasokonezeke ndi dziko likudutsa. Izi ndizofanana ndi kukwera kumbuyo galimoto - osasangalatsa.
Kuyesera Kovuta Kumapereka Zizindikiro Zosafunika
Cholinga cha masewera olimbitsa thupi kwa anthu ambiri ndi abambo apatali , koma mwina mumakhala ndi mimba mwamphamvu kwambiri, makamaka pa Pilates. Pilates amagwiritsa ntchito kutalika ndi kutsika kwa mimba kumapeto kwa msana kufika pamtunda, kumatulutsa zotsatira pambali pa thupi. Ndikofunika kuti muyese kuyesetsa kwa mimba zanu kuti mulowe kumbali ndi kumtunda ndi kumunsi mofanana.
Ngati mukugwira mwakachetechete pamwamba kapena m'mimba mwanu, simungamve bwino!
Kuwonjezeka kwa abs ndi kofunikira kuti Pilates apitirize koma pamodzi ndi izi, ndipo izi ndizofunikira, payenera kukhala kutalika ndi kufalikira kumbuyo kwa thupi. Ngati thupi lakumbuyo silikula ngati mutagwira ntchito patsogolo, simungathe kupuma mokwanira kapena kulola ziwalo zanu kugwiritse ntchito pazinthuzo - kudandaula kwambiri. Pano pali nkhani yomwe ingakuthandizeni pamimba mwanu:
Kupuma Mokwanira Koma Osagwiritsira Ntchito Ntchito Mopitirira Muyeso
Monga kusambira, kukweza zolemera, ndi mtundu wina wa masewera olimbitsa thupi Pilates ntchito yophatikizapo imayendera mpweya ndi kuyenda. Kuchitidwa bwino, izi zikhonza kukhala ndi mphamvu zowonongeka komanso zowonjezereka, komanso zimakuthandizani kupeŵa kumva bwino chifukwa cha kusowa kwa mpweya.
Anthu ambiri amagwiritsidwa ntchito kupuma mu chifuwa. Mu Pilates, tikufuna kugwiritsa ntchito mphamvu zathu zonse kupuma, ndipo izi zikutanthauza kutulutsa ndi kutulutsa zonse zomwe zimadzaza mbali ndi mmbuyo. Izi zimatchedwa kupuma kwabwino . Ngati mukugwiritsira ntchito thupi lanu kutsogolo, mukutuluka, zimakhala zofunikira kwambiri kuti mutsogolere mpweya wanu kumbali ndi kumbuyo, ngakhale mpaka kumbuyo.
N'zotheka kugwira ntchito mopumira. Chifukwa mpweya umayang'aniridwa ndi Pilates, mwina mukupuma kwambiri chifukwa cha kuchuluka kwa zomwe mukuchita. Aphunzitsi angalimbikitse ophunzira kupotoza mpweya kwambiri kuti zikhoza kukupangitsani kukhala ozunguzika ndikupanga kuyamba kwa hyperventilation. Ngati mukugwiritsidwa ntchito kwambiri ndi mpweya wanu, bwererani ndikupeza kuthamanga kumene kukukuthandizani.
Pezani Coaching
Ndi kukula kwa Pilates kutchuka, anthu ambiri akuyesera kudziphunzitsa okha kapena kulandira malangizo osayenera. Ndikofunika kwambiri kuti muyambe ndi Pilates Mphunzitsi Waluso . Maphunziro ambiri amapereka magawo apadera. Iyi ndiyo njira yabwino yopangira maziko abwino ndikusokoneza zifukwa za mavuto omwe mungakhale nawo.
> Zotsatira:
> Zowonjezereka za Vuto: Kuphunzitsa Kuchita Zochita ndi Kusagwirizana ndi Makhalidwe Abwino, Med Sci Sports Exerc. 1993 Jun; 25 (6): 702-4. Onaninso.
> Paluska SA. "Makhalidwe Amakono: Kuzindikiridwa ndi Kutsogoleredwa kwa Matenda Omwe Amagwirizanitsa Ntchito Zokhudzana ndi Mimba". Phys 2009 Apr; 37 (1): 54-63. lembani: 10.3810 / psm.2009.04.1683. "
> Waterman JJ, Kapur R. "Mavuto Okwanira M'mimba M'maseŵera." Curr Sports Med Rep 2012 Mar-Apr; 11 (2): 99-104. lembani: 10.1249 / JSR.0b013e318249c311.