Poganizira za zochitika zamankhwala, anthu ambiri amawona zolimbikitsana ndi zochita zolimbitsa thupi-zozoloŵera zomwe anthu ambiri amachita pa masewera olimbitsa thupi. Nanga bwanji zayeso? Kodi mukudziwa kuti wodwala wanu wathanzi angakuthandizeni kuti muyambe kuchita bwino ndi zochitika zina?
Ngati wagwa, ndiye kuti umamvetsetsa kuti kuli kofunika kuti ukhale wosamala pamene ukuyenda kapena kukhala.
Katswiri wanu wanyama ndi katswiri wa kayendetsedwe ka kayendetsedwe kake omwe angakuthandizeni kuti mukhale osamala kuti mukhale otetezeka .
Tsono ndani angapindule ndi masewera olimbitsa thupi kuchipatala cha PT? Anthu omwe angayambe kuchita masewera olimbitsa thupi angaphatikizepo:
- Anthu okalamba omwe ali ndi ntchito zochepa zoyendetsera ntchito
- Anthu omwe agwa
- Anthu omwe ali ndi matenda a ubongo, monga stroke , omwe angayambitse kuchepa kwabwino
- Achinyamata omwe avulala
- Anthu omwe achitidwa opaleshoni
- Anthu okhala ndi vertigo
Mukayamba kukumana ndi wodwalayo, angayesetse kuchuluka kwake. Ngati zatsimikiziranso kuti muyezo wanu ulibe vuto, njira yothandizira ikhoza kukhazikitsidwa yomwe ikuphatikizapo masewera olimbitsa thupi kuti muwone bwino kuti muzitha kuyenda bwino.
Kodi Kusamala Kumachokera Kuti?
Machitidwe atatu m'thupi lanu amagwirira ntchito limodzi kuti akuthandizeni kukhalabe olimba bwino. Izi zikuphatikizapo:
- Maso anu owonetsera
- Ndondomeko yanu yodzikongoletsera mkati mwa khutu lanu lamkati
- Ndondomeko yanu yoyendetsa thupi lanu m'maganizo ndi ziwalo zanu
Choyamba, mawonekedwe anu amagwira ntchito kuti apereke ubongo wanu kuti mudziwe kuti thupi lanu likugwirizana ndi chilengedwe chanu. Anthu omwe ali ndi malingaliro olephereka akhoza kukhala ndi vuto lalikulu chifukwa cholephera kuwona kumene ali. Poyesa kulingalira kwanu, wodwala wanu angapemphe za masomphenya anu komanso ngati muvala malalo okonza.
Kupanga kusintha kwa masomphenya anu kapena malingaliro okonzekera akugwera kunja kwa zochitika za opaleshoni zakuthupi, koma PT yanu ingakulimbikitseni kuti mukachezere dokotala wa maso kuti mutsimikizire kuti maso anu akugwira bwino ntchito.
Ndondomeko yanu yokuvala imakhala mkati mwa khutu lanu, ndipo limapereka ubongo wanu kuti mudziwe zambiri za malo a mutu wanu. Nyumba zomangira (muli ndi mbali imodzi ya mutu wanu) zikhale ngati zing'onozing'ono. Amadzaza ndi madzi, ndipo pamene mukuyenda ndikutembenuzira mutu wanu, madzi amadzimangirira kumbali imodzi yokha ndipo amachititsa mitsempha. Mitsempha iyi imalankhulirana ndi ubongo wanu, ndikukuuzani udindo wa mutu wanu. Kuwonongeka kapena kuwonongeka kwa dongosolo lanu lavala kungapangitse vertigo, kapena kutembenuka maganizo, pamene mukuyendetsa mutu wanu.
Ndondomeko yanu yoyendetsera ntchito ndi gulu la mitsempha yambiri ya mitsempha yanu, minofu, ndi ziwalo za thupi lanu. Mitsempha imeneyi imalankhulana ndi ubongo wanu, ndikuwuza nthawi yomwe minofu ikugwiritsidwa ntchito, komanso momwe mungagwiritsire ntchito malingaliro anu. Kuvulala, opaleshoni, kapena matenda a ubongo zingasokoneze malingaliro anu, zomwe zimapangitsa kuchepetsa kuchepa.
Wodwala wanu wathanzi akhoza kufufuza machitidwe atatuwa ndikupeza zinthu zomwe zingayambitse kuchepa.
Ndiye, iye akhoza kupereka zochitika zinazake zomwe zingakuthandizeni kuti mukhale osamala.
Mmene Mungakulitsire Kusamala
Thupi lanu lingasinthe ndikukula pogwiritsa ntchito machitidwe olimbitsa thupi, ndipo izi zingachititse kuti mukhale bwino komanso mutetezeka.
Zochita zinayi zolimbitsa thupi zomwe PT wanu angapereke zikuphatikizapo zotsatirazi. Onetsetsani kuti muwone dokotala wanu musanayambe izi, kapena zochitika zina, kuti mukhale ochepa:
- Msolo wamodzi umodzi: Pezani chinachake chokhazikika kuti mugwiritsepo, ndiyeno kwezani phazi limodzi pansi. Gwiritsani ntchito malowa kwa masekondi 30, ndiyeno mubwereze ndi phazi lina. Mukhoza kuonjezera vuto posiya chinthu chokhazikika chimene mukugwira kapena kukutsekani maso mukamaima phazi limodzi.
- Mchenga ukuyenda ndi chitsanzo cha chidendene ndi chala: Kuima molunjika, pita patsogolo ndikuyika chidendene chimodzi kutsogolo kwa zala zakutsogolo. Yendetserani patsogolo pa mapazi 10. Mukhoza kupanga zovuta izi poyendanso mmbuyo muzitsulo zachitsulo. Onetsetsani kuti chinachake chosasunthika, monga khitchini yanu yachitsulo, chiri pafupi ndi chitetezo.
- Kuyenda ndi maulendo osiyanasiyana oyendayenda: Yendani patsogolo pa masitepe 10 mutembenuzira mutu wanu ndikuwongolera, mukuyang'ana chipinda mukuyenda. Kenako, yendani patsogolo pamene mukugwedeza mutu wanu mmwamba ndi pansi. Masinthidwe owonetserako adzasokoneza kayendedwe kanu koyendetsa.
- Kusinthasintha mawonekedwe anu pamene mukuyenda kuti muthe kuyesayesa kwanu: Sakanizani zojambula zowonjezera kapena zojambula zina zomwe zingapangitse zithunzi zowonongeka. Lembani kapangidwe ka khoma, ndipo yendani kutsogolo ndikuyang'anitsitsa mojambula. Kenako, yendani kumbuyo, ndikuyang'anitsitsa mapangidwe. Izi zasintha munda wamasewero zingathe kutsutsa zofanana zanu ndi kulingalira kwathunthu.
Wodwala wanu wamagetsi angagwiritse ntchito zipangizo zamakono zochitira masewera olimbitsa thupi kuti athandizirenso kusinthana kwanu. Izi ziphatikizapo:
- BAPS bolodi
- Bwalo lophwanyika
- Zipangizo za mphuno
- Mavidiyo omwe amatsutsa mawonekedwe anu
Chinthu chothandizira kuti muyambe kukonza bwino ndikupanga zinthu zomwe zimakuvutitsani. Izi zimathandiza machitidwe a thupi lanu kusintha ndikusintha, mwachiyembekezo ndikuwongolera kuti muzitha kuyendetsa bwino.
Chenjezo: Kupanga zinthu zomwe zimakulepheretsani kusamalitsa kungayambitse kugwa pamene mukuchita masewerowa. Muyenera kuchita masewera olimbitsa thupi omwe muli otetezeka kuti muchite. Kugwira ntchito mwakhama ndi wodwala wanu wathanzi kungathandize kuti muyesetse kuchita bwino zomwe zimakuvutitsani nthawi yanu ndikukhalabe otetezeka.
Njira Zoyamba Zowonjezeretsa Kulimbitsa Thupi ndi Thandizo Lathupi
Ngati wagwa kapena kumverera ngati kulephera kwanu kuli kovuta, muyenera kukaonana ndi dokotala wanu kuti muyese. Funsani dokotala wanu kuti akutumizeni kwa wodwalayo kuti muyese kufufuza bwino. PT yanu ikhoza kufufuza zinthu ndikuyambitsa njira yopititsira patsogolo. Mukhozanso kuyendera wodwalayo wanu kudzera mwachindunji ; Palibe chilolezo cha dokotala chofunika, kotero ngati mukumverera kuti mukufuna kuphunzira masewero olimbitsa thupi, ingoyitanitsani wodwalayo ndikufotokozera zosowa zanu.
Mawu Ochokera
Anthu ambiri sazindikira kuti kulephera kwawo kuli kovuta. Ochita maseŵera ena ndi amishonale a sabata amatha kubwerezabwereza kapena kuvulala mopitirira muyeso, ndipo kusinthasintha kotere komwe kungayambitse kuvulaza ndikosavomerezeka komanso kudziwika. Ngati mukukumana ndi ululu ndi kuyenda kochepa, wodwala wanu angayese kulingalira kwanu monga gawo la kulingalira kwakukulu ndi kuika zochitika zolimbitsa thupi monga gawo la rehab yanu.
Kugwira ntchito kuti muyambe kuyendetsa bwino kungakhale chinthu chofunikira pa pulojekiti yanu yonse yothandizira. Zingakuthandizenso kuti mupite patsogolo, ndipo zingakulimbikitseni kuti mukhale ndi chidaliro pamene mukuyenda kotero kuti mungachepetse chiopsezo chogwera ndikusangalala ndi ntchito zanu za tsiku ndi tsiku.
> Chitsime:
> Mwanawankhosa Sarah E, Mwanawankhosa Jill E. Equity balance, zochepa kugwa BMJ 2015; 351