Kupweteka kwa msana ndi kuuma kwafala kwambiri, ndi pafupifupi aliyense amene ali ndi vuto la khosi nthawi zina. Ululu wokhudzana ndi khosi lolimba ungachepetse mphamvu yanu yogwira ntchito kapena kusangalala ndi nthawi yanu yopuma. Kuphunzira njira yosavuta yopangira khosi ndi njira imodzi yosinthira khosi lanu ndi kuchepetsa ululu wazing'ono chifukwa cha kupweteka kwa khosi.
Zoonadi, pali zochepa zomwe muyenera kuziganizira musanagwiritse ntchito mtundu uliwonse wa masewera olimbitsa thupi. Ndikofunika kulankhula ndi dokotala ngati muli ndi ululu umene umakhala wovuta kapena wolimba kapena ngati muli ndi zizindikiro zomwe zimasonyeza kupweteka kwanu sikungokhala kovuta pamutu. Izi zingaphatikizepo kupweteka komwe kumaphatikizidwa ndi kuponyedwa kapena kupweteka kwa manja kapena mikono, kupweteka koopsa monga momwe kumakhalira ndi mitsempha ya mitsempha kapena kungokhala ndi matumbo kumverera kuti chinachake chikuchitika kwambiri. Ngati muli ndi matenda ena omwe angakonzekeretseni ku mavuto a mitsempha muyenera kuwonanso dokotala wanu nthawi yomweyo.
Kupsyinjika kwa makola kumakhala kofala kwambiri mu dziko lathu lamakono, ndipo kawirikawiri kumakhudzana ndi zinthu monga kulembera mauthenga owonjezera kapena kutsogolo kwa khosi chifukwa cha maola ambiri pa kompyuta.
Zingwe zamphongo ndi zosavuta kuti muphunzire ngati mutha kuona momwe ntchitoyo ikuyendera. Tiyeni tiwone momwe tingachitire khosi loyenera kuyambira pachiyambi mpaka kumapeto.
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Yambani Phala Loyera Ndi Mutu Wanu Woyang'anitsitsaMalo oyambira pa mpukutu wa khosi ndi mutu wanu ndi owongoka, ndipo maso anu akuyang'ana patsogolo.
Apanso, ntchitozi ndizokha ngati mwalankhula ndi dokotala wanu poyamba.
Musanayambe kayendetsedwe ka HIV, onani kuti pali vuto lililonse limene lingakhalepo minofu yanu, makamaka trapezius , yomwe ili pamwamba pa mapewa anu.
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Sungani Mutu Wanu ku Mbali ImodziKuyambira pachiyambi, mwapang'onopang'ono tsinde mutu wako kumanzere kwanu.
Kuonetsetsa kuti khosi lanu limamva bwanji pa kayendetsedwe kameneka kukuthandizani kuti muchite bwino. Ngati kuyenda uku kukupweteka, kapena khosi lako silinamve bwino, lekani zochitika zonse monga izi sizikuwonekera. Ngati muli otsimikiza kuti mulibe vuto lalikulu la khosi, mungayesetse kuyesera kuchita masewera olimbitsa thupi koma musinthe kuti mukuchita "masikironi" kusintha (kusuntha mutu wanu pafupi ndi mbali iliyonse).
Ulamuliro wa thumbu ndi: Khala mu ululu popanda kuyenda.
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Sungani Mutu Wanu KumbuyoPang'onopang'ono, gwiritsani mutu wanu ku malo otalikirana ndi denga lanu.
Mofanana ndi kayendetsedwe kamene kamakhala kumbali, yang'anani kupweteka kapena kusokonezeka ndikusintha mphamvu yanu molingana. Gawo ili la khosi limakhala zovuta ndipo limalimbitsa minofu kumbuyo kwa khosi, ndikutambasula omwe ali kutsogolo.
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Sungani Mutu Wanu Kumbali YinaNdi mutu wanu mmbuyo, mwapang'onopang'ono mutsitsirani mutu wanu kumanja kwanu.
Apanso, yang'anani kupweteka kapena kupweteka ndikusintha kotero kuti mukhalebe malo otetezeka.
Mzere kumbali udzatambasula minofu ya khosi yomwe ili pambali yomwe mukuyendamo, ndi mgwirizano ( kulimbikitsa ) omwe ali kumbali yomwe mukuyendetsa mutu wanu.
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Pereka kutsogoloKenaka, pewani mutu wanu mofatsa kuti chigono chanu chikuyang'ane pansi ndi pang'ono kutsogolo kwa khosi lanu.
Kuthamanga kumeneku kumapangitsa minofu kumbuyo kwa khosi lanu ndi mgwirizano ( kumalimbikitsa ) omwe ali patsogolo.
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Bweretsani Mutu Wanu Kumalo OyambaPogwiritsa ntchito mutu wanu, malizitsani kusuntha kwa khosi lanu pobwezeretsa mutu wanu kumayambiriro pomwe mukuyang'anitsitsa.
Mukamapindika khosi lanu, samalirani mfundo zina zoonjezera kuti mupeze phindu lalikulu la masewero awa:
- Pitirizani kuyenda kwanu pang'onopang'ono ndi madzi (osati ovuta kapena okhwima).
- Kupanikizika kwambiri muzochita zonsezi. Mukawona kuti kupuma kwanu kukusintha, dziwani nthawi yomwe khosi likugudubuza, ndipo ngati likugwirizana ndi ululu.
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Kulimbikitsa ndi Kuteteza Khutu LanuKuphatikiza pa kupanga miyendo ya khosi pali njira zina zomwe mungalimbikitsire ndi kuteteza khosi lanu.
- Sungani bwino. Kusokoneza bongo monga kutsogolo kwa mutu kumatha kusokoneza mitsempha yanu komanso kumakhala kofala ngati mumakhala nthawi yochuluka pamakompyuta kapena kumbuyo kwa galimoto.
- Samalani malo anu ogona. Ngati mumagona pamsana panu, nthawi zambiri mumalimbikitsidwa kuti mugwiritse ntchito thupi lochepa. Izi zikuti, omwe ali ndi matenda omwe akudwala matenda osowa tulo angayambe kugona.
- Onani zina mwazimene zimapangitsa kuchepetsa kupweteka ndi kupweteka m'khosi .
Kuonjezera apo, mungafune kuyankhula ndi wodwalayo yemwe angathe kupanga pulogalamu ya pakhosi kuti akwaniritse zosowa zanu.
Phunzirani zambiri za momwe mankhwala opweteka a mmimba angakuphunzitseni momwe mungagwirizanitse bwino khosi lanu ndi mapewa ndikuthandizani kuthetsa ululu wa m'khosi. Cholinga chake ndi chakuti abwererenso kuntchito yanu yapitayi ndikupewanso kupweteka kwa khosi m'tsogolomu.
Odwala ambiri amaganiza kuti pulogalamu yochita masewera olimbitsa thupi ndiyochepetsa kuchepetsa kupweteka kwa khosi komanso kusintha thanzi lanu lonse.
Mfundo Yofunika Pogwiritsira Ntchito Mitsempha Yothandizira Kulimbitsa Kukhazikika
Pali zinthu zambiri m'moyo wathu wa tsiku ndi tsiku zomwe zingathe kukhumudwitsa khosi ndi kuuma. Kuphunzira momwe mungagwiritsire ntchito mapepala ndi kupatula kamphindi kuti muyang'ane kugwirizana kwa khosi kwanu kungathe kuchepetsa kupweteka kwanu ndi kuchepetsa chiopsezo chanu cham'tsogolo mwa kusintha kusintha. Monga cholemba chomaliza, mungafune kuyang'ana zinthu kuti musiye kuchita ngati muli ndi ululu wa m'khosi .
> Zotsatira:
> Geneen, L., Moore, R., Clarke, C. ndi al. Ntchito Yathupi ndi Kuchita Zovuta Kwambiri M'mabuku Achikulire: Mwachidule cha Maphunziro a Cochrane. Dongosolo la Cochrane la Zosintha Zogwirizana . 2017. 4: CD011279.
> Shin, Y., Kim, W., ndi S. Kim. Zogwirizanitsa Pakati pa Zojambula Zowonongeka, Ndondomeko Yolepheretsa Mapazi, Kuphatikizana Pamodzi, ndi Mphamvu Zopweteka kwa Atsikana Aang'ono Omwe Akutsogolera Kumutu. Journal of Exercise Rehabilitation . 2017. 13 (4): 413-417.