Pezani Mpumulo Kuchokera Kumtima Wathu Kumbuyo ndi Kupewa Kuvulaza
Kutambasula ndi kuchita masewera olimbitsa thupi ndi njira zina zogwiritsira ntchito mitundu yambiri ya ululu wammbuyo . Ndipotu, National Institute of Neurological Disorders ndi Stroke imanena pa webusaiti yawo kuti "kuchita masewera olimbitsa thupi kungakhale njira yabwino kwambiri yofulumizitsira kupweteka kuchokera ku ululu wochedwa kupweteka."
10 Kutsegula ndi Zochita Zokuthandizani Kubwerera Kumbuyo
Mwa kuphunzira ochepa otetezeka, kutambasula bwino ndi kuchita masewera olimbitsa thupi, anthu ambiri amatha kupeza mpumulo wa kupweteka kwawo kochepa. Onetsetsani kuti mungalankhule ndi dokotala musanayambe pulogalamu iliyonse yowongoka kapena yochita masewera olimbitsa thupi.
Tambani 1: Zowonjezera
Lembani nkhope pansi pansi ndi mapazi anu adayenderera kumbuyo kwanu. Kwezani mutu wanu ndikugwedeza nsana wanu pamene mukuthandizira thupi lanu lapamwamba ndi manja anu. Kuzimitsa makola anu molunjika ndi kusunga manja anu kumbali yanu kudzalimbikitsa kutambasula.
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Tambasulani 2: Kutembenuka kwakutembenukira
Tambani minofu yomwe imasinthira kumbuyo kwanu pokhala mosasunthika ndikuyendetsa mapewa anu kutsogolo limodzi ndikukhala mu malo awa. Kukhala pa mpira wochita masewera olimbitsa thupi kungakuthandizeni kuchita bwino kwambiri.
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Tambasulani 3: Zili pambali
Kutambasula kungagwiritsidwenso ntchito mokhala. Ikani manja anu palimodzi ndikukwera pamwamba. Kusunga manja anu kupitilira, kwezani thupi lanu kumbali imodzi, ndipo gwiritsani kutambasula. Bwerezani mosiyana. Mofanana ndi kutambasula, izi zikhoza kuchitika pa mpira wa masewera olimbitsa thupi.
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Tsambulani 4: Kutambasula Mphindi
Zingwe zamphongo ndizofunikira kuti ziphatikizidwe kumbuyo komweko. Kukhala ndi malo abwino kumadalira osati kusintha kokha kwa msana wanu komanso minofu yomwe imagwirizanitsa mapeto anu kumbuyo kwanu.
Zingwe zamphongo zingathe kuchitidwa m'njira zambiri. Njira imodzi yosavuta ndi kukhala ndi mwendo umodzi woperekedwa ndi mkati mwake. Lembani pansi kuti mukakhudze zala zala lanu.
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Kudzala Mtengo Wathu wa Chiyembekezo -Positive Prevention Users Guide
Mmodzi mwa magulu ofunika kwambiri minofu kulimbikitsa pamene mukuyesera kuchepetsa kupweteka kumbuyo ndi minofu ya m'mimba. Kuyika mapazi anu pa mpira wa masewera olimbitsa thupi kumawathandiza pamene mukugwiritsa ntchito abs chifukwa kumathandiza kuganizira zozimbitsa thupi minofu popanda kugwedeza kumbuyo.
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Zochita 2: Kujambula Mapiritsi a Zochita
Kugwiritsira ntchito mpira wa masewera olimbitsa thupi kungapangitse kuti thupi liwonongeke m'mimba. Bwererani kumbuyo kwanu pa mpira ndi mapazi anu olimbidwa pansi. Kwezani mutu wanu ndi mapewa ndi abs yanu. Mukakhala ndi mutu wanu ndi mapewa atakweza, gwirani thupi lanu pamtundu uwu, osati kugwa pansi.
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Zochita 3: Masamba
Masamba akhoza kuchitidwa kapena popanda mpira wa masewera olimbitsa thupi. Lembani pansi pansi, ndipo muthamangire nokha, kuyanjana pokhapokha pamphumi panu ndi zala zazing'ono (paziwala zanu ngati mukugwiritsa ntchito mpirawo). Gawo lofunika la thabwa ndiloti likhale lolimba, popanda kugwedeza pansi pamwamba.
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Zochita 4: Lembani
Makina osindikizira a benchi amathandiza kugwiritsa ntchito kumbuyo ndi kumapewa. Pochita masewerawa moyenera, bwerani ndi msana wanu muthandizidwa pa benchi kapena mpira wa masewera olimbitsa thupi. Musaganizire kulemera kumene mumakakamiza, koma m'malo mwa mawonekedwe ndi kulamulira. Limbikitsani kulemera kwakumwamba pamene mukugwira minofu yanu ndi kumuthandizira kumbuyo kwanu.
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Kuchita masewera olimbitsa thupi 5: Kutembenuzira Fly / Dumbbell Row
Kulimbikitsidwa kwa minofu yam'mbuyo kungatheke ndi mzere wosakanizika kapena maulendo othawirako. Kugwiritsa ntchito mpira wa masewera olimbitsa thupi kumathandiza kuthandizira thupi, koma si koyenera kuti muzichita masewerawa. Mofanana ndi zolimbitsa thupi, zofunikira siziyenera kukhala kuchuluka kwa kulemera, koma m'malo mogwiritsa ntchito kayendetsedwe ka kayendetsedwe kake.
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Zochita 6: Njinga
Kuchita masewera olimbitsa thupi / kutambasula kumafunika kuyamba pang'onopang'ono. Pamene mukugona kumbuyo kwanu ndi manja anu atayikidwa kumbuyo kwa mutu wanu, bweretsani khola limodzi ku bondo losiyana. Pumulani, ndipo mubweretsere mbali yina pa bondo lina. Pamene mukukhala omasuka, fulumitsani njirayi kuti mufanane ndi kuyendetsa njinga.
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Zojambula Zowonjezera Zambiri
Mndandanda uwu sungakhale njira yowonjezera ya zochitika zonse zammbuyo ndi kutambasula. M'malo mwake, izi ziyenera kugwiritsidwa ntchito ngati chiyambi. Kugwira ntchito ndi katswiri wodziwa zamaphunziro ochita masewera olimbitsa thupi kapena wodwalayo ayenera kukhala mbali yopanga pulogalamu yochepetsera ululu wako wammbuyo.
Zotsatira:
National Institute of Neurological Disorders ndi Stroke "NINDS Zotsatira Zachiwawa Chakumbuyo" December 21, 2009.