"Msana wanga wachita dzanzi kachiwiri..." Kodi mumamva choncho mukadzuka mutakhala pampando tsiku lonse, kaya ndikugwira ntchito kapena kugwira ntchito zapakhomo? Kupweteka kumeneku komwe kumachokera kumunsi kwa msana ndi chinthu chomwe anthu ambiri amakumana nacho. Nthawi zina ululuwu ukhoza kutsagana ndi kumva kuwawa komwe kumatsika m'miyendo, kapena kumva kuti miyendo yachita dzanzi. Chifukwa chake lero, tiyeni tikambirane za ululu uwu wa msana , ndi zina mwazochita zolimbitsa thupi zosavuta komanso zabwino kwambiri zomwe mungachite kunyumba.
N’chifukwa chiyani ambiri a ife timavutika ndi msana chonchi?
Pakhoza kukhala zifukwa zingapo za izi. Tiyeni tiwone zazikulu.
- Kupsinjika kwa Minofu: Kunyamula chinthu cholemera molakwika kapena kupotoza mwadzidzidzi kungawononge minofu ndi mitsempha ya msana wanu. Ichi ndiye chifukwa chofala kwambiri.
- Kaimidwe Koyipa : Kukhala pamalo omwewo tsiku lonse, makamaka kuwerama ndi kuwerama, kumaika mphamvu yosafunikira pamsana. Pakapita nthawi, izi zingayambitse ululu.
- Ukalamba: Pamene tikukalamba, mafupa a mafupa pakati pa mafupa athu (intervertebral discs) amachepa. Izi zingayambitse ululu pamene mafupa a mafupa akukhulitsana.
Mwachidule, pali mitundu iwiri ya ululu wammbuyo. Uwu ndi ululu woopsa. Uwu ndi ululu womwe umabwera mwadzidzidzi ndipo umatha patatha masiku kapena milungu ingapo. Uwu ndi ululu wosatha . Uwu ndi ululu womwe umakhalapo kwa milungu yoposa 12, kapena miyezi itatu motsatizana. Zonsezi zitha kuchitika chifukwa cha zinthu zomwezo zomwe takambirana pamwambapa.
Kodi kuchita masewera olimbitsa thupi kumachepetsa bwanji ululu wa msana?
Tangoganizani kuti muli ndi corset yachilengedwe yozungulira msana wanu. Minofu yanu ya m'mimba, ma flexor a m'chiuno, ndi ma glutes ndi corset yachilengedwe iyi. Minofu iyi ikakhala yamphamvu, imapereka chithandizo chabwino pamsana wanu. Ndiye kuti msana wanu suyenera kunyamula kulemera kokha mukayimirira, kuyenda, kapena kukhala pansi.
Kuchita masewera olimbitsa thupi kuli ngati mankhwala a ululu wa msana komanso chitetezo chomwe chimalepheretsa kuti ululuwo usabwererenso.
Minofu yolimba imathandiza kukonza kaimidwe kanu. Komanso, kuchita masewera olimbitsa thupi kumawonjezera kusinthasintha kwa minofu ndikupangitsa kuti msana wanu ukhale wosavuta kusuntha. Ichi ndichifukwa chake madokotala ndi akatswiri ochizira matenda amisala amalimbikitsa kuchita masewera olimbitsa thupi ochizira ululu wa msana.
Masewero osavuta omwe mungachite kunyumba
IziMusanayambe kuchita masewera olimbitsa thupi , kumbukirani kuti muyenera kuchita masewera olimbitsa thupi awa popanda kupweteka . Ngati mukumva kupweteka kwambiri kapena kugwedezeka pamene mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo. Chabwino, tiyeni tiwone zomwe masewera olimbitsa thupi awa ali.
| Kuchita masewera olimbitsa thupi | Cholinga chachikulu | Momwe mungachitire |
|---|---|---|
| Kutambasula Kuchokera Pamawondo Kupita Pachifuwa (Kubweretsa mawondo pachifuwa) | Kutambasula ndi kumasula minofu ya m'munsi mwa msana. |
|
| Kutambasula Msana Wozungulira Pansi (Zochita zozungulira msana) | Kumasula minofu ya msana ndikuwonjezera kusinthasintha kwa msana. |
|
| Milatho ya Glute (Zochita zolimbitsa matako) | Limbitsani matako ndi minofu ya m'mimba ndipo onjezerani chithandizo cha msana. |
|
| Kutambasula kwa Ng'ombe ndi Mphaka (Kaimidwe ka mphaka ndi ng'ombe) | Amamasula minofu ya msana, amachepetsa kupanikizika kwa msana, komanso amawonjezera kusinthasintha. |
|
| Kutambasula Kozungulira Kokhala (Khalani pansi ndikuzungulira msana wanu) | Kuchepetsa kuuma kwa msana kwa anthu omwe amagwira ntchito atakhala pansi. |
|
Ganizirani zinthu izi mukamachita masewera olimbitsa thupi
Cholinga cha masewero olimbitsa thupi awa ndi kuchepetsa ululu wanu, osati kuuwonjezera. Choncho samalani kwambiri ndi zinthu izi.
- Mvetserani ululu: Ngati mukumva kupweteka kwambiri, dzanzi, kapena kupweteka miyendo yanu mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo . Musadzikakamize kuchita zimenezo.
- Yambani pang'ono: Musayese kuchita zinthu zambiri nthawi imodzi. Yambani pang'ono ndipo onjezerani kuchuluka kwa zomwe mumachita tsiku ndi tsiku.
- Samalani ndi kaimidwe kanu: Ngati mukunyamula zinthu zolemera, zinyamuleni ndi mawondo anu opindika , osapinda msana wanu. Sungani msana wanu molunjika mukakhala pansi. Gwiritsani ntchito pilo kuti muchirikize msana wanu pampando wanu.
- Njira Zina: Kuwonjezera pa kuchita masewera olimbitsa thupi, kulamulira kulemera kwa thupi ndi kupewa kusuta fodya n'kofunika kwambiri pa thanzi la msana.
Chofunika kwambiri: Ngati ululu wanu wamsana ndi waukulu, sukuyenda bwino ndi masewera olimbitsa thupi awa, ngati miyendo yanu yayamba kuzimiririka, kapena mukuvutika kulamulira matumbo/mkodzo wanu, pitani kwa dokotala nthawi yomweyo . Ikhoza kukhala chizindikiro cha matenda enaake.
Uthenga Wopita Nawo Kunyumba
- Kupweteka kwa msana n'kofala kwambiri, koma kumatha kuchiritsidwa.
- Kulimbitsa minofu ya m'mimba, m'chiuno, ndi m'matako ndiye chitetezo chabwino kwambiri cha msana wanu.
- Mukayamba kuchita masewera olimbitsa thupi, yambani pang'ono ndipo chitani pang'ono tsiku lililonse. Kusasinthasintha ndiye chinthu chofunikira kwambiri.
- Ngati mukumva kupweteka mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo. Mvetserani thupi lanu.
- Ngati mankhwala apakhomo sakuchepetsa ululu kapena ngati zizindikiro zazikulu zachitika, onetsetsani kuti mwaonana ndi dokotala wanu kuti akupatseni upangiri.
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