Kukonzekera ndi kudziwitsa thupi kungakuthandizeni kukhala otetezeka
Malinga ndi kafukufuku wa 2014 kuchokera ku yunivesite ya Rochester School of Medicine ndi Dentistry, 19.4 peresenti ya okonda masewera olimbitsa thupi akuvulazidwa pa CrossFit , pamene 79.3 peresenti ya ochita masewera ndi masewera othamanga akukumana ndi zovulala zomwe zimayambitsa kupweteka kwa matenda ndi tendinitis kuti minofu ikhale misozi ndi kuphulika.
Ngakhale kuvulala kolimbitsa thupi kumakhala kofala pamene poyamba mukuyamba, pali zinthu zisanu ndi ziwiri zosavuta zomwe mungachite kuti muteteze:
1. Muzikhala ndi thupi nthawi zonse
Nthawi zonse ndibwino kuti muwone dokotala wanu kuti ayambe kuyeretsa thupi lanu musanayambe kuchita masewera olimbitsa thupi . Ntchito iliyonse yatsopano imatha kupanikizika m'thupi lanu, makamaka mamembala anu ndi mapulogalamu a mtima. Mwachitsanzo, mayeso a mphindi zisanu ndi imodzi, akhoza kuyesa kuzindikira zomwe mungathe kuziyika pamtima wanu ndikuwongolera zoyenera kuchita zochitika pamtima wanu.
2. Pezani Wophunzitsa Omwe
Ngati simukufuna kumene mungayambire, funsani munthu amene angakulimbikitseni kuti muyambe mwachangu ndikuthandizani kupanga mapulani olimbitsa thupi pogwiritsa ntchito zolinga zomveka bwino (monga kulemera kwa thupi, minofu, kapena kuthamanga kwa aerobic). Wophunzitsa oyenerera angakuthandizeni kupewa zizoloŵezi zoipa zomwe zimakhudza ngakhale othamanga abwino kwambiri, kukulolani kuika maganizo pa mawonekedwe kusiyana ndi kulemera kuti mukwaniritse zotsatira zabwino. Zokambirana za ola limodzi zingakhale zonse zofunika.
3. Yambani Pang'onopang'ono ndikuwonjezeka Pang'onopang'ono
Poyamba kuyamba, si zachilendo kuti anthu adziphunzitse ndi mphamvu zomwe sizingatheke koma zovulaza.
Yambani ndi kuchita masewera olimbitsa thupi pafupifupi mphindi 20 katatu mlungu uliwonse ndikukumanga sabata loyambirira pa sabata. Mukhozanso kudziwa mlingo wanu woyambira pamtunda pogwiritsa ntchito dongosolo lotchedwa kukula kwake komwe kumapangitsa kuti thupi lanu liyambe kuchita masewera olimbitsa thupi.
4. Kutentha Musanayambe Kuchita Zovuta
Ndizodabwitsa kuti anthu angati adzalumphira molunjika ku kulemera kwa thupi kapena pamtunda wothamanga osatopa ngakhale kutambasula kapena kutulutsa minofu yawo.
Ngakhale mutakhala bwino, minofu ndi matumbo anu zidzakhala zolimba mukamaliza masewera olimbitsa thupi. Ngati simungathenso kutentha, mumayesedwa kapena kuwonongeka ngati mwangozi mwaluso kapena mukupotoza njira yolakwika. Kutentha kotentha kumapititsa patsogolo kuti tipewe izi ndipo sizikusowa kupatula pang'ono kutambasula, kuyenda, kapena kugwira ntchito minofu ndi zolemera kwambiri zolemera kapena magulu otsutsa .
5. Musamagwiritse ntchito pazomwe mulibe
Inu mudzakhala mukuyaka mafuta odzola ndi kumangirira thukuta pamene mukuchita masewera, nanga bwanji mukulowa ndi tankanda chopanda kanthu? Ngakhale simukufuna kuchita masewera mwamsanga mutadya chakudya chambiri, kudya maola awiri musanayambe kudya zakudya zoyenera kumatsimikizira kuti muli ndi mafuta okwanira. Chimodzimodzinso ndi hydration. Yesetsani kumamwa madzi okwanira 16 maola awiri musanayambe kugwira ntchito ndipo mumatenga zina zowonjezera kuti mutenge madzi omwe ataya.
6. Vvalani Zomwe Mumakonda
Kuvulala kwa maseŵera ambiri kumachitika chifukwa cha kusowa zipangizo zoyenera, kuphatikizapo zovala ndi nsapato zomwe anthu amavala. Mulibe ntchito iliyonse yomwe mukugwira, onetsetsani kuti muli ndi zovala ndi nsapato zoyenera pa masewerawa. Pali chifukwa, mwachitsanzo, chifukwa chake nsapato zazifupi ndizovala kapena zovala zina zimapangidwa kuti ziziwomba thukuta.
Simuyenera kugwiritsa ntchito ndalama zambiri kuti mupeze chizindikiro cha "chabwino," chomwe chimakupatsani chitetezo chokwanira pa zotsatira, mavuto, kapena kutentha kwambiri. Ngati simukudziwa zomwe mungapeze, kambiranani ndi wophunzitsa amene angakulozereni njira yoyenera.
7. Mvetserani Thupi Lanu
"Palibe kupweteka, kopanda phindu" mwinamwake mantra yowonongeka kwambiri yomwe inayamba kulengedwa. Pamene kugwira ntchito mwakhama kungakhale kovuta, sikuyenera kuyambitsa ululu. Ngati mumamva kupweteka kwa mtundu uliwonse, kuphatikizapo chingwe kapena "tweak" mwadzidzidzi, mubwerere ndikupumula. Mukhoza kuchepetsa zolemera zanu kapena kupita ku gulu lina la minofu mpaka thupi lanu likhoza kukwanitsa kuthana ndi vutoli.
Komanso, ngati mukudwala ndi chimfine kapena chimfine, musamangodandaula thupi lanu. Kuchita masewera olimbitsa thupi, mwa chikhalidwe chake, kumayambitsa chitetezo cha mthupi momwe minofu yanu imalembedwera ndi kuchita masewera olimbitsa thupi. Ngati chitetezo cha mthupi chanu chiri chochepa, mungakhale odwala pochita ntchito. Pamapeto pake, kuponderezedwa kungakhale kovulaza thupi lanu mopanda kuphunzitsa mokwanira. Tengerani thupi lanu mwachifundo, ndipo lolani ilo lizipuma pamene liyenera.