Tonsefe tikudziwa kuti kuti tikhale ndi thanzi labwino, tiyenera kuchita masewera olimbitsa thupi. Koma taganizirani kuti ndinu munthu amene amapita ku gym kapena kuthamanga madzulo aliwonse. Kodi mungatani ngati mwadzidzidzi mukumva kufooka, mphuno ikutuluka madzi, komanso pakhosi pakumva kupweteka? "Kodi ndipite ku gym lero?" "Kodi ndidwala kwambiri ndikapita kuthamanga?" Mafunso ngati awa mwina adakubwererani m'maganizo mwanu. Lero, tiyeni tikambirane za izi.
Kodi kuchita masewera olimbitsa thupi kungateteze matenda?
Yankho lalifupi la izi ndi "inde, kwakukulukulu". Kodi mukudziwa chifukwa chake? Thupi lathu lili ndi chitetezo chamthupi chomwe chimalimbana ndi matenda. Timachitcha ichi chitetezo chamthupi. Mukachita masewera olimbitsa thupi nthawi zonse, pamlingo wocheperako, chitetezo chamthupichi chimakhala champhamvu kwambiri.
Mwachidule, mukamachita masewera olimbitsa thupi, maselo oyera a m'magazi, omwe ali ngati asilikali omwe amalimbana ndi matenda m'thupi lathu, amayenda mofulumira m'thupi lonse ndipo amagwira ntchito yawo bwino. Izi zikutanthauza kuti n'zosavuta kuti amenyane ndi mavairasi ndi mabakiteriya omwe amabwera ndikukutetezani kuti musadwale.
Ndiye mukufuna kuchita masewera olimbitsa thupi otani?
Simuyenera kuthamanga marathon kapena kuthera maola ambiri ku gym. Kungoyenda, kuthamanga, kusambira, kapena kukwera njinga ndi kokwanira kwa mphindi 30 patsiku.
Kafukufuku wina adapeza kuti akazi omwe ankayenda kwa mphindi 30 tsiku lililonse kwa chaka chimodzi anali ndi theka la chimfine chomwe ankadwala poyerekeza ndi omwe sanachite. Anapezanso kuti anthu azaka 65 omwe ankachita masewera olimbitsa thupi nthawi zonse anali ndi chiwerengero chofanana cha maselo a T—mtundu wina wa maselo a chitetezo chamthupi—monga anthu azaka za m'ma 30.
Kuchita masewera olimbitsa thupi kumachepetsa nkhawa ndipo kumakuthandizani kugona bwino. Zonsezi zimathandiza kwambiri kuti chitetezo cha mthupi lathu chikhale champhamvu.
Koma kuchita masewera olimbitsa thupi mopitirira muyeso sikwabwinonso!
Anthu ena amaoneka kuti amakonda kuchita masewera olimbitsa thupi. Ngati simupita ku gym ngakhale tsiku limodzi, simudzamva bwino. Koma kumbukirani, kuchita mopitirira muyeso popanda kupatsa thupi lanu mpumulo kungapangitse mavuto ambiri kuposa zabwino.
Mukachita zinthu mopitirira muyeso, mukamachita masewera olimbitsa thupi kwa maola ambiri, chomwe chimachitika n’chakuti chiwerengero cha maselo oyera a m’magazi omwe amalimbana ndi matenda omwe takambiranawa chimachepa. Nthawi yomweyo, kuchuluka kwa cortisol, yomwe ndi mahomoni okhudzana ndi kupsinjika maganizo m’thupi, kumawonjezeka. Izi zitha kufooketsa chitetezo chathu cha m’thupi. Izi zikutanthauza kuti mungakhale ndi mwayi wodwala kwambiri.
Kodi si bwino kuchita masewera olimbitsa thupi ngati muli ndi malungo?
Sizili bwino kwenikweni. Ngati muli ndi malungo, chonde musapite ku malo ochitira masewera olimbitsa thupi. Pumulani. Mpumulo ndi mankhwala abwino kwambiri omwe thupi limafunikira panthawiyo.
Tangoganizirani, tikakhala ndi malungo, thupi lathu limatentha ndi kutuluka thukuta, zomwe zimachepetsa kuchuluka kwa madzi m'thupi lathu. Izi zikutanthauza kuti thupi limakhala lopanda madzi m'thupi. Nanga bwanji ngati mukuchita masewera olimbitsa thupi ndi kutuluka thukuta kwambiri? Kusowa madzi m'thupi kumawonjezeka, ndipo kuchira kwanu kuchedwa. Kungayambitsenso mavuto aakulu m'thupi.
Komanso, chimfine chimafalikira. Mutha kufalitsabe kwa ena mpaka masiku 7 mutayamba kukhala ndi zizindikiro. Choncho, musapite kukachita masewera olimbitsa thupi pagulu mpaka kutentha thupi kwanu kutatha ndipo mwakhala opanda kutentha thupi kwa maola osachepera 24 popanda mankhwala .
Ndiye, kodi mumatani mukakhala ndi chimfine?
Apa ndi pamene tiyenera kuganiza pang'ono. Pali lamulo losavuta pa izi. Timatcha "Kuwunika Khosi."
Izi zikutanthauza kuti, ngati zizindikiro zanu zili pamwamba pa khosi (monga mphuno yotuluka madzi, kuyetsemula, kuyabwa pang'ono pakhosi), mutha kuchita masewera olimbitsa thupi pang'ono. Komabe, ngati zizindikiro zanu zili pansi pa khosi (monga chifuwa chodzaza, chifuwa choyipa, kupweteka kwa thupi, kupuma movutikira), muyenera kupuma mokwanira.
Tebulo ili m'munsimu lidzakupangitsani kumva bwino izi.
| Mtundu wa chizindikiro | Zoyenera kuchita |
|---|---|
| Zizindikiro kuyambira khosi kupita mmwamba (monga mphuno yotuluka madzi, mphuno yotsekeka, kuyetsemula, kupweteka pang'ono pakhosi) | Palibe vuto kuchita masewera olimbitsa thupi opepuka. Mwachitsanzo, kuyenda pang'ono. Koma mverani thupi lanu. Ngati mukumva kutopa, siyani. |
| Zizindikiro pansi pa khosi (monga chifuwa chodzaza, chifuwa chachikulu, kupweteka kwa thupi, kupuma movutikira, malungo) | Onetsetsani kuti mwapumula. Pewani kuchita masewera olimbitsa thupi. Perekani thupi lanu nthawi yoti lichiritse. |
Chinthu china chofunikira:Ngati mukumwa mankhwala enaake ozizira omwe amagulitsidwa mu renti (monga mankhwala ochepetsa kutsekeka kwa magazi), samalani kwambiri mukamachita masewera olimbitsa thupi. Mankhwalawa amatha kukweza kugunda kwa mtima wanu. Popeza kugunda kwa mtima wanu kumawonjezekanso mukamachita masewera olimbitsa thupi, kuphatikiza kwa awiriwa kungayambitse kupsinjika kosafunikira pamtima wanu.
Ngati muli ndi mphumu, onetsetsani kuti mwaonana ndi dokotala musanayambe kuchita masewera olimbitsa thupi mukadwala chimfine.
Kodi muyenera kupita kwa dokotala liti?
Chimfine nthawi zambiri chimatha pakatha masiku ochepa, koma nthawi zina, ndikofunikira kufunafuna upangiri wa dokotala.
| Nthawi yoti mupemphe upangiri wa dokotala | |
|---|---|
| Ngati mukukumana ndi zizindikiro izi mukuchita masewera olimbitsa thupi ndi chimfine, imbani dokotala wanu: | |
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| Ngati zizindikirozi zachitika, siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo pitani ku Emergency Treatment Unit (ETU): | |
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Uthenga Wopita Nawo Kunyumba
- Kuti mukhale ndi thanzi labwino, ndi bwino kuchita masewera olimbitsa thupi pang'ono nthawi zonse. Zimalimbitsa chitetezo cha mthupi lanu.
- Komabe, kuchita masewera olimbitsa thupi mopitirira muyeso popanda kupatsa thupi mpumulo kungafooketse chitetezo cha mthupi.
- Ngati muli ndi zizindikiro pansi pa khosi, monga kutentha thupi, kupweteka kwa thupi, kapena kutsekeka pachifuwa , onetsetsani kuti mwapumula. Musachite masewera olimbitsa thupi.
- Ngati muli ndi zizindikiro zazing'ono pamwamba pa khosi, monga mphuno yotuluka madzi, palibe vuto kuchita masewera olimbitsa thupi pang'ono. Koma ngati ndi kovuta kwambiri, siyani.
- Mvetserani thupi lanu. Ndi chitsogozo chabwino kwambiri.
- Ngati muli ndi kukayikira kulikonse, ndi bwino kufunsa dokotala wanu musanayambe kuchita masewera olimbitsa thupi.
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