Mapulogalamu olemekezeka ndi zovuta zovuta zomwe zimathandiza kusintha mitsempha yambiri komanso kulimbitsa minofu yapamwamba . Minofu yamphamvu imathandiza kuthandizira kuwonjezereka komanso kukhazikika kwa mgwirizano. Zochita zimenezi ndi zothandiza kwambiri kwa odwala omwe apanga opaleshoni yoweramitsa mawondo kapena nsapato komanso pambuyo pochita opaleshoni . Nthawi iliyonse mukakhala osasunthika ndikukhala pabedi-ngati chipatala-ndi nthawi yabwino kuganizira kupanga magetsi a gluteal.
Chifukwa Chimene Ulemerero Umakhalira Ndizofunika Pambuyo Opaleshoni
Mukachitidwa opaleshoni, mungafunike kuti mutha masiku angapo kubwezeretsanso. Nthawi zina pambuyo pochita opaleshoni yaikulu, monga opaleshoni ya mtima , mawondo onse, kapena malo am'chiuno chonse, simungathe kuyenda bwino. Izi zikachitika, mukhoza kukhala ndi chiopsezo chowonjezereka chokhala ndi magazi otchedwa deep vein thrombosis (DVT). Ngati DVT ikulumikiza m'mitsempha yanu, ikhoza kuyenda m'mapapu anu ndikupha.
Kuchita zozizira ndi zokondweretsa minofu yanu kumathandiza kuti magazi asunthike m'chiuno ndi miyendo. Yang'anani minofu yanu ngati siponji; Kuwafera kumawathandiza kupititsa patsogolo. Izi ndi zomwe zikuchitika mukamachita khama. Kusinkhasinkha makoswe anu mmwamba ndi pansi kumathandiza kuti magazi asunthire m'milingo yanu.
Pambuyo pa opaleshoni yam'chipinda, mungafunikire kupanga maselo a gluteal kuti muyambe kulemba bwinobwino minofu imene dokotala wanu adadula kuti mufike pachiuno chanu.
Mwinamwake simungakwanitse kugwirizanitsa thupi lanu la Glut, koma kuchita maselo ofatsa omwe angakuthandizeni kuyamba kuyamba kuthamanga ndi chiuno chanu.
Mmene Mungalemekezere Zida
Malo olemekezeka ndizochita zosavuta kuchita. Yambani ndi dokotala wanu kapena wodwalayo asanayambe-kapena pulogalamu ina yochita masewera olimbitsa thupi-kuti muwonetsetse kuti zochita zolimbitsa thupi ndi zoyenera kuti muchite.
Kuti mupange sewero, tsatirani ndondomeko izi:
- Lembani kumbuyo kwanu ndi mawondo anu atayendetsedwa pa digiri 10 mpaka 15 digiri
- Finyani pakhosi lanu limodzi
- Gwirani masekondi asanu
- Khazikani mtima pansi
- Bweretsanso maulendo khumi
- Gwiritsani magawo atatu a khumi, katatu patsiku
Kumbukirani kuti muyenera kusiya ntchitoyi ngati mumamva kupweteka kwambiri m'chiuno kapena miyendo yanu. Ngati izi zitachitika, muwone dokotala wanu kapena wodwalayo. Kupweteka kwakukulu kungakhale chizindikiro cha kuvulala kapena vuto lomwe lingapangitse kuti dokotala wanu azisamalira.
Kuwonjezera Mavuto
Mukhoza kupanga zosiyana ndi zochitika zamagetsi pogwiritsa ntchito kusintha pang'ono. Choyamba, yesetsani kupukuta minofu yanu mopepuka ndikugwira masekondi angapo. Kenaka finyani pang'ono, ndikulimbikitsabebe mpaka mutakhala osasamala. Pumulani pang'ono. Mungathe kubwereza tsatanetsatane iyi kwa khumi kapena 15 kubwereza.
Chinthu china chosinthidwa ndichokakanizika ndi kupumula mwamsanga. Minofu ya m'chiuno yanu imagwira ntchito mwamsanga ndikugwirizanitsa, ndipo kutsanzira njira imeneyi kumathandiza kuthandizira kuyamba kuyambiranso ndikupanga malo ogwira ntchito pamene minofu yanu ikugwira ntchito. Mukasintha maselo anu a glutal, thupi lanu lidzatsutsidwabe ndipo mutha kupindula kwambiri ndi makina a glutal.
Mukamaliza maseĊµera olimbitsa thupi, mumatha kupititsa patsogolo kumapeto kwa chiuno. Kuchita ngati madokolo ndi kuwongolera mwendo wokhotakhota kungathandizenso kupititsa patsogolo mphamvu za mitsempha yanu. Izi zingakuthandizeni kukonza bedi lanu kuyenda , kuyenda , ndikuyenda bwino.
Mawu Ochokera
Masewera olemekezeka ndi zovuta zovuta kuti chiuno chanu chikhale bwino. Kuika chiuno mwamphamvu kungapangitse kuwonjezeka, ndipo kuchita masewera olimbitsa thupi kungakuthandizeni kuti musamakhale ndi DVT pambuyo pa opaleshoni kapena nthawi yayitali yopuma. Yang'anani ndi dokotala wanu ndi wodwalayo, ndipo phunzirani momwe mungagwiritsire ntchito masewera olimbitsa thupi kuti musamangidwe kwambiri m'chiuno.