Anthu ambiri amaganiza kuti amayenera kupwetekedwa ndi ululu kuti apitirize kukonza mapulani awo. Ngati izi zikukufotokozerani, mungafune kudziwa kuti maganizo oterewa sungakhale othandizira ngati msana wanu ukuchita.
Koma kodi muyenera kuchita chiyani ngati mukufuna-kapena mukusowa-kuchita masewerawo ngati msana wanu uli wovuta?
Gwiritsani Ntchito Kuzindikira Thupi
Mwinamwake zanga zabwino kwambiri ndi kungokhala ndi chidaliro mu kudzizindikira kwanu thupi.
Malingana ndi msinkhu wanu wa ululu ndi mtundu wa ululu umene mumakumana nawo, ndiwe amene ali ndi udindo wabwino kuti mudziwe ngati mukuchita kapena tsiku lopatsirana ndilo lingaliro labwino.
Dr. Andre Panagos, physiatrist , mkulu wa Spine ndi Sports Medicine ku New York City, akuvomereza, akulimbikitsa anthu kuti "atenge matupi awo." Panagos amapereka odwala - osati madokotala ophunzitsa thupi labwino kapena ophunzitsa masewera olimbitsa thupi - ngongole yodziwa kuti ndi nthawi yanji kuti asiye kugwira ntchito ndi kuyamba kufunafuna chithandizo chamankhwala m'malo mwake.
Ngati lero sali tsiku lapadera lochita masewera olimbitsa thupi, malangizowo nthawi zonse ndi kubwezeretsa zomwe mukuchita kuti pakhale kupweteka kapena kupita, koma musapite kukagona pabedi. Madokotala ambiri amati iyi ndi njira yofulumira kwambiri yopititsa mliri wa ululu wammbuyo.
Sungani Cholinga cha Njira Yanu Yophunzitsa Zochita
Ngati iwe ndi msana wanu mukukhudzidwa ndi khama lanu, ndiye kuti mwafika pa mutu wachiwiri: Lembani ntchito yopangira mapulogalamu momwe mumamvera tsopano.
Pachifukwa ichi, ganizirani za mtundu wa ntchito zomwe zingakhale zoyenera kwambiri malinga ndi chikhalidwe chanu. Muzinthu zambiri, kugwira ntchito mwakhama kukuthandizani kuthetsa ululu wopweteka kwambiri kumakhala kofanana ndi tsiku losavuta lochita masewera - malinga ngati mumaganizira kuti zomwe mungachite kuti muwonjeze mphamvu zanu, kuyenda ndi zochita zolimbitsa thupi zimapereka machiritso.
Mukasintha cholinga cha ntchito yanu nthawi zonse kuti muzisamalidwa ndikumverera bwino, ndi bwino kuchita zochepa. Mungathe kuchita izi poyang'anira mwamphamvu, nthawi, mtundu ndi chisankho chosamalitsa.
Mungadzifunse nokha: Chifukwa cha kupweteka kwanga kuphatikizapo komwe kuli kupweteka, ndibwino kuti ndikhale ndi maola awiri omwe ndikukhala nawo okhuta zolemera ndi / kapena pulogalamu yoyendetsa ntchito, kapena ndingakhale bwino polemba zinthu zingapo ndi ola limodzi la ola lakutambasula gawo, ora la masewera olimbitsa thupi kapena zofanana?
Mwa njira, kuchita masewera olimbitsa thupi m'madzi kungakhale chisankho chabwino ngati mutabwerera. Izi ndichifukwa chakuti zingakupatseni ntchito yopangira zochepa zomwe zikugwedeza malemba anu.
Funso lina limene mungadzifunse ndilo: Kodi kuyenda motereku kumatenga ziwalo zanga kupitirira kuyenda kochepa? Zochita zina ndizoopsa kwambiri kuposa zina, pogwiritsa ntchito momwe chiwonetserocho chimasunthira, ndikuphatikizirapo kwambiri. Pamene mukupweteka, ndibwino kuti muyambe kuchita bwino. Imeneyi ndi njira imodzi yomwe mungagwiritsire ntchito masewera olimbitsa thupi anu kuti mugwirizane ndi msana wanu.
Njira Zochiritsira Zamakono Kuti Zikugwiritseni Ntchito Pazovuta
Ngati ululu wanu wam'mbuyo umakhala wofatsa, mukhoza kuyesa mankhwala ochizira monga ayezi, kupaka minofu, kutentha kapena mankhwala opweteka kwambiri pakuthandizira panthawi ino.
Iyi ndi njira yomwe akatswiri othamanga amatha kutenga pamene amayenera kuthana ndi ululu wammbuyo pa nthawi ya masewera. Zikuwoneka kuti zimawagwirira ntchito!
Ngati kupweteka kumbuyo kukuwonjezeka pamene muyesera kuchita masewera olimbitsa thupi, ndi bwino kusiya kuchitapo kanthu kapena kuchepetsa kuchepetsa nthawi ndi mphamvu kwa masiku angapo musayesenso.
Mankhwala osamalidwa kunyumba si onse. Ngati mukuganiza kuti mutha kugwidwa ndi ndondomeko yamphongo kapena wosweka-kapena mwadzivulaza kwambiri- onani dokotala . Kuonjezerapo, ngati muli ndi malungo, mwakhala mukukumana ndi zoopsa, kapena muli ndi kulemera kosawerengeka, onani dokotala kuti awonetsetse zomwe zimayambitsa zowawa kwambiri.
Kodi 'Anthu Akuyenda Motani?
Chimodzi mwazinthu zosachita masewero olimbitsa thupi kwa anthu omwe ali ndi misana yopweteka akuyenda. Kuwongolera kuyenda mwakuya kwanu, molimbika, kugwira ntchito mwakhama kungakuthandizeni kukhalabe ndi thanzi labwino pa ntchito ya aerobic - osatchula kuchepetsa zina kapena zopweteka zanu zonse. Izi zinati, kuyenda kungakhale njira yothetsera ululu wafupipafupi. Phunziro la 2015 lomwe linasindikizidwa mu Archives of Physical Medicine Rehabilitation inapeza kuti pamene kuyenda kumagwirizanitsidwa ndi kusintha kwa ululu wa matenda osokoneza bongo (kuphatikizapo ululu wammbuyo,) mphamvu yake monga kukonzekera kwa nthawi yayitali sichidziwika. Olemba ophunzirira akuchenjeza kuti kuyenda kumayenera kuwonjezeredwa ndi njira zowunikira kumbuyo kwanu kapena malo ena.
General Strategies, Revisited
Pambuyo pa kuvulazidwa kwakukulu kapena chifukwa cha kupweteka kumbuyo, anthu ambiri amapeza kuti kusintha kochepa pazochita zawo zonse ndizofunikira zonse. Potsatira mfundo zomwe tazitchula pamwambapa, mungafunike kuganizira zochita masewera olimbitsa thupi , zomwe zingatenge mtolowo kuchoka pamalo anu koma ndikukupatseni ntchito yonse. Kapena pitirizani ndi chizoloŵezi chanu chachizolowezi, koma kwa nthawi yochepa komanso / kapena mochepa. Kuwonjezera pa ntchito yothandizira yofunika kapena oyambirira a yoga kungathandize kumasula minofu ndi kukubwezeretsani ku mphamvu yanu yakale.
Zotsatira
O'Connor S., Tully M., Ryan B., Bleakley C., Baxter G., Bradley J., McDonough S. Kuchita masewera olimbana ndi ululu wopweteka kwambiri wa minofu: kuwonongeka mwatsatanetsatane ndi kusanthula meta. Arch Phys Med Rehabil. April 2015. Kufikira May 2016.
Panagos, A., MD, Zamphawi ndi Zamankhwala Mankhwala New York City. Kuyankhulana kwa foni. 2008.