Madzi Ochita Zochita Zolimbitsa Madzi Chifukwa Chakumbuyo Kwambiri

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Kuyambapo

Ngati mukuvutika ndi ululu wammbuyo ndi mankhwala, kuphatikizapo kuchita masewero olimbitsa thupi, simunapereke chithandizo chimene mukuchifuna, madzi amachitirako ntchito. Zimasangalatsa, zamasewero, komanso kwa anthu ambiri, zimayambitsa mzimu.

Koma chofunika kwambiri, kuchita masewera olimbitsa thupi kumakhala kosangalatsa kwambiri pamapangidwe anu ndi minofu. Ndipotu, kafukufuku wamakono wa 2014 adapeza kuti masewera olimbitsa thupi amathandiza kuchepetsa kupweteka, umoyo wa moyo, ndi kuthekera kwanu kugwira ntchito pamoyo wanu wa tsiku ndi tsiku ngati muli ndi vuto lachisokonezo. (Kumva kupweteka kumbuyo ndi chimodzi mwazimenezi.)

Kafukufukuyu adawonanso kuti masewera olimbitsa thupi a m'madzi amapindula nawo minofu yambiri, komanso kuti zotsatira zomwe munthu angapeze chifukwa chochita nawo masewera olimbitsa thupi nthawi zonse zimakhala zofanana ndi zomwe zimachitika pamtunda.

Wachidwi? Ngati ndi choncho, mungafune kudziwa momwe mungayambire.

Mwina njira yosavuta ndiyo kujowina kalasi ku dziwe lanu kapena kuvina masewera olimbitsa thupi. Koma ngati nthawi yanu silingalole, kapena ngati simungapezeke makalasi otere, ndiye kuti mungathe kudzipangira madzi. Sizovuta ngati zikhoza kuwoneka.

Choyamba ndicho kusonkhanitsa zomwe mukufuna. Malingana ndi nthawi zonse: kusamba suti, thaulo, mapulaneti, ndi zina zotero, mwinamwake mupindula ndi kugwiritsa ntchito zipangizo zoyendetsera madzi ndi zipangizo zina zamadzi . Zida zambiri zimakhalapo, kuchokera ku mapepala otsekemera kupita ku zithunzithunzi, kuphatikizapo mapepala ndi matope. Zipangizo zamadzi zimachulukitsa kukana kwa madzi monga njira yothandizira kumanga nyonga zam'mimba; Iwo angakuthandizeninso kukhalabe, zomwe zimapangitsa kuti kusunthira kwanu kukhale kosavuta.

Koma lamba woyandama ndilofunikira kwambiri zipangizo zonsezi. Monga momwe dzinali likusonyezera, lamba limakulepheretsani kumira pamene muli pamapeto, ndipo mukhoza kuchepetsa kupanikizika pamagulu pamene mukugwira ntchito pamapeto osaya. Ngati mungathe kupeza chinthu chimodzi chokha pachitetezo chanu cha m'madzi, lamba woyandama ndilo lokhala nalo.

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Madzi Otentha: Kuyenda & Maungulo

Ntchito yoyamba yopuma mumadzi idzayenda. The American Physical Therapy Association amalimbikitsa kuyamba kupita patsogolo m'chiuno kapena m'chifuwa madzi akutsogolo ndi kumbuyo, komanso. Yambani pang'onopang'ono ndipo kamodzi mukatenthedwa pang'ono, yonjezerani liwiro lanu. Njira ina yowonjezeretsa ndikuthamanga pamalo, APTA imati. Mukhozanso kuyendayenda ndikuyenda kwa mphindi zisanu.

APTA ikuwonetsa kutsata kuyenda kwanu (kapena kuthamanga) kutentha ndi mapapo pang'ono. Mutha kuyima pafupi ndi khoma la dziwe ndikugwiritsanso chithandizo; Ngati simugwira pa khoma, mukhoza kuyembekezera zovuta zowonjezera.

Kupita patsogolo kumakhala ngati kuyenda mkati kuti mutenge patsogolo. Kusiyanitsa ndiko kuti muweramitsa bondo lamtsogolo. Musati mutenge bondo patsogolo, ngakhale. Muyenera nthawi zonse kuwona zala zanu. Apo ayi, iwe wagwadira bondo kwambiri.

Kusiyanitsa kwina kuli pakati pa kuyenda ndi mapapu ndi kuti mutatha kulumphira, mumabwerera kumalo anu oyambirira, ndikubwerezanso kusunthira kumbali inayo. Icho chinati, kuyenda mapapu ndi kotheka, nawonso.

Nanga ndi angati, APTA ikusonyeza kupanga maseti 3 a mapapo 10.

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Mphepete za Madzi ndi Zotsatira Zoyenda

Kuti mupange masewera olimbitsa thupi, muyenera kuphatikizapo kuyenda mozungulira, nayenso. APTA ikuwonetsa ntchito yosokoneza. Nazi momwemo:

Yang'anani ndi khoma lamadzi (mukhoza kugwiritsira ntchito, ngati mukufuna) ndi mapazi anu ndi zala zanu zikuyang'ana kutsogolo. Tengani pafupi masitepe 15 kumbali imodzi ndikutsatiranso 15. Bwerezani kamodzi kapena kawiri.

Chabwino, ndi nthawi ya mphamvu yeniyeni yamchiuno ngati chiuno chimakwera / kusambira. Kusunthika kumeneku kungakuthandizeni kupanga mphamvu ndi maulendo osiyanasiyana pamphuno mwako, zomwe zimagwirizanitsa kwambiri.

Imani pafupi ndi khoma-pafupi pafupi mokwanira kuti mugwiritse pa izo ngati inu mukutero. Kuweramitsa bondo, bweretsani mwendo umodzi, ndikubwerera kumbuyo kwanu. Ikani magawo atatu mwa khumi pa izi ndi kubwereza ndi mwendo wina. Mukhozanso kuyendetsa kumbali, kumene mumachotsa mwendo ndikubwerera mmbuyo, kudutsa kutsogolo kapena kumbuyo kwa mwendo wotsatira. (Ndikusonyeza kusinthana pakati pa kutsogolo kutsogolo ndikudutsa kumbuyo.)

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Madzi Ntchito Yabwino!

Ndi nthawi yogwiritsira ntchito minofu ndi mimba . Ngati muli mu madzi akuya ndi lamba la flotti, bweretsani maondo anu mpaka pachifuwa chanu kachiwiri. Bwerezani izi kwa maselo atatu. Maphunziro apamwamba kwambiriwa asanalowetse miyendo yanu pansi, yongolani mawondo anu ndikulitsa thupi lanu mu mzera umodzi-ngati kuti mukuyandama pamadzi.

Kuti mugwiritse ntchito minofu yanu ya oblique ndi kupeza kupotoka kwa msana , ganizirani kupanga imodzi kapena zingapo za 10 zozungulira maondo anu kumanja kapena kumanzere pamene mukuwabweretsa. (Ndipo bwerezani chimodzimodzi kumbali inayo, ndithudi.)

Mukhoza kuyesa kutsata kwanu mumadzi osaya. Izi, zowonjezera, zikhoza kutsutsa minofu yanu yaikulu. Yesani kuyimilira pamlendo umodzi ndi winayo atayimilira pamwamba, atakwera pamphuno mwa mkati mwa mwendo umenewo. Owerengera mpaka 10 (kapena motalikira) pamene muli ndi udindo. Bwerezani kumbali inayo. Chitani zomwe mungathe kuti musagwiritse ntchito iliyonse pamene mukuchita masewerawa.

Kuonjezeranso mavuto ena, bweretsani manja anu pamwamba pa mutu wanu.

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Gawo la Kugonjetsa Madzi Powonongeka

Bwererani kumadzi akuyenda mozizira. Kuzizira kumayenera kukhala pafupi mphindi zisanu kapena zisanu. Phatikizani phazi likutambasula , mwina m'madzi mutabwerera kumtunda.

Zikomo! Mwagwira ntchito yopangira mini mumadzi!

> Chitsime:

> Barker, A., Talevski, J., Morello, R., MPH, Brand, C., MPH, Rahmann, A., PhD, Urquhart, D., PhD. Kugwiritsa Ntchito Madzi Omwe Amachita Zopangira Madzi: Meta-Analysis. Archives of Physical Medicine ndi Kukonzanso. Sept. 2014. http://www.archives-pmr.org/article/S0003-9993(14)00288-3/pdf