Ndizachilendo kwambiri kuti thupi lanu limve kupweteka komanso kulimba mukatha kuchita masewera olimbitsa thupi kapena mutagwira ntchito mwakhama tsiku lonse. Nthawi zina, khosi lanu, msana, ndi miyendo yanu zimamveka zolimba komanso zomangika. Nanga bwanji ngati mungathe kupatsidwa masaji abwino panthawi ngati iyi? Umu ndi momwe chipangizochi chotchedwa Massage Gun, chomwe chatchuka pakati pa anthu ambiri masiku ano, chimagwiritsidwira ntchito. Lero, tiyeni tikambirane za momwe chilili, ubwino wake m'thupi lathu, komanso momwe tingachigwiritsire ntchito mosamala .
Mwachidule, kodi mfuti yotikita minofu ndi chiyani?
Mfuti yotikita minofu ndi chipangizo chogwiritsidwa ntchito m'manja chomwe chimaphatikiza kuthamanga komanso kukakamiza kokhazikika kuti chipereke kutikita minofu yochiritsira. Njirayi imatchedwa kuti percussive therapy . Imagwira ntchito ngati jackhammer yaying'ono. Sikuti imangogwedeza pamwamba pa khungu, komanso imalowa mkati mwa minofu, kuthandiza kumasula malo omangika.
Minofu ndi mafupa athu amazunguliridwa ndi minofu yolumikizana yotchedwa fascia . Nthawi zina fascia iyi imakhala yolimba, zomwe zimapangitsa kupweteka komanso kuvutika kusuntha matupi athu. Kupanikizika ndi kupsinjika komwe kumachitika ndi mfuti yopaka minofu kungathandize kumasula fascia iyi.
Izi n'zosiyana pang'ono ndi kutikita minofu nthawi zonse ndi manja. Mutha kusintha liwiro ndi kuthamanga kwa zipangizozi ngati pakufunika. Zimabweranso ndi zinthu zingapo zosinthika zomwe zingagwiritsidwe ntchito kuyika minofu yosiyanasiyana.
Kodi ubwino wa mfuti yotikita minofu ndi wotani?
Mungapeze zabwino zambiri pogwiritsa ntchito mfuti yoti muzimusisita.
- Zimakuthandizani kuchira msanga mutatha kuchita masewera olimbitsa thupi: Mukamaliza kuchita masewera olimbitsa thupi, makamaka ngati thupi lanu silinazolowere, mutha kumva kupweteka kwambiri kwa minofu komwe kumatha tsiku limodzi kapena awiri. Izi zimatchedwa Delayed Onset Muscle Soreness (DOMS) . Kugwiritsa ntchito mfuti yoti mugone kumawonjezera kuyenda kwa magazi m'derali, kumawonjezera kutentha kwa minofu, komanso kumachepetsa ululu ndi kutupa. Zimathandizanso kuchepetsa ululu pochotsa lactic acid yomwe imasonkhana m'minofu panthawi yochita masewera olimbitsa thupi.
- Zimapangitsa kuti thupi liziyenda mosavuta: Tikakhala pamalo omwewo kwa nthawi yayitali, kugona molakwika, kapena kupsinjika maganizo, fascia yathu imatha kukhala yolimba. Izi zimapangitsa kuti thupi lizimva lolimba komanso lopweteka. Kusisita ndi mfuti yotisambitsa kwa mphindi zochepa kumathandiza kuchepetsa kulimba kumeneku ndikulola minofu kuyenda bwino.
- Kumathandiza kuti madzi a m'thupi azituluka bwino: Kupaka minofu pogwiritsa ntchito chipangizochi kumathandiza kuti madzi a m'thupi aziyenda bwino, kumathandiza kuchotsa poizoni m'thupi, komanso kumalimbitsa chitetezo chamthupi.
Tangoganizirani, nthawi zonse mumakhala ndi ululu ndi kuuma m'mbali imodzi ya msana wanu. N'zovuta kupita kwa katswiri wothandiza anthu kuti asambe nthawi zonse. Nthawi zina ngati zimenezi, ngati mungagwiritse ntchito chipangizochi kunyumba kuti muchepetse minofu yolimba, zingakhale mpumulo waukulu.
Kodi mumagwiritsa ntchito bwanji izi?
Kuti mupindule kwambiri ndi mfuti yoti mugwiritse ntchito, ndikofunikira kudziwa momwe mungagwiritsire ntchito bwino. Nthawi zonse werengani buku la malangizo lomwe limabwera ndi chipangizochi. Komabe, nazi njira zosavuta zotsatirira.
- Yambani ndi liwiro lotsika kwambiri poyamba: Mungaganize kuti kugwiritsa ntchito makina apamwamba kwambiri kukupatsani zotsatira zabwino kwambiri. Koma musatero. Nthawi zonse yambani ndi liwiro lotsika kwambiri ndikuwona momwe thupi lanu likumvera. Ngakhale liwiro lotsika nthawi zina lingakhale lamphamvu kuposa momwe mukuganizira.
- Ikani pamnofu: Ikani mutu wa mfuti pamwamba pa minofu yomwe mukufuna kuisisita. Musakanikizire mwamphamvu poyamba, ingoigwirani pamenepo. Chipangizocho chidzapereka mphamvu ndi kugunda kofunikira. Ngati kuli kofunikira, mutha kuwonjezera mphamvu pang'ono.
- Musasiye chipangizocho pamalo amodzi kwa nthawi yayitali: Kwezani chipangizocho mmwamba ndi pansi pa minofu nthawi imodzi. Musachisiye pamalo amodzi kwa nthawi yayitali. Kuchita zimenezi kungapangitse minofu kukhala yolimba ( TENS e). Pamene mukuyenda mozungulira derali, mungapeze malo opweteka kwambiri.
- Mvetserani thupi lanu: Samalani momwe mukumvera mukamaliza kusisita komanso mukamaliza. Ngati mukumva kupweteka kapena kusasangalala kulikonse, chepetsani nthawi kapena liwiro la kusisita. Kapena yesani kugwiritsa ntchito cholumikizira china.
Onetsetsani kuti musamala mukamagwiritsa ntchito zinthu izi!
Ngakhale izi zimathandiza kwambiri, zingakhalenso zoopsa ngati zitagwiritsidwa ntchito molakwika. Chifukwa chake, chitetezo chiyenera kukhala choyamba. Kugwedezeka kwamphamvu komwe mumamva mu minofu kungakhale kowawa kwambiri ngati kukhudza madera monga mafupa, mafupa, ndi mitsempha.
| Chenjezo | Kufotokozera |
|---|---|
| Malo osagwiritsidwa ntchito |
|
| Anthu omwe ayenera kufunsa upangiri wa dokotala asanagwiritse ntchito | Ngati muli ndi vuto lililonse mwa izi, onetsetsani kuti mwaonana ndi dokotala musanagwiritse ntchito mfuti yoti muzimusisita:
|
Kodi mungasankhe bwanji mfuti yabwino yoti muzimusisita?
Pali mitundu yosiyanasiyana ya mfuti zoti muzimutsuka zomwe zilipo pamsika, pamitengo yosiyana, kotero kusankha imodzi kungakhale kovuta pang'ono. Nazi malangizo ena okuthandizani:
- Zokonda: Kukhala ndi zokonda zingapo zomwe zimakulolani kusintha liwiro ndi mphamvu kumapangitsa kuti zikhale zosavuta kugwiritsa ntchito kuti zigwirizane ndi zosowa zanu.
- Zomangira: Mitu yaying'ono imatha kufika pa minofu yaying'ono, monga pakati pa zala. Mitu yayikulu ndi yabwino kwa minofu yayikulu, monga ntchafu ndi msana.
- Phokoso: Zipangizo zina zimakhala ndi phokoso kwambiri. Ngati n'kotheka, sankhani imodzi yokhala ndi mota yopanda burashi. Komanso imakhala chete.
- Mphamvu ndi Batri: Yang'anani nthawi yomwe ingatengere pa chaji imodzi. Ngati mukuyitulutsa kwa nthawi yayitali, monga ku gym, n'zosavuta kusankha yopanda zingwe yomwe imakhala ndi chaji yayitali.
Uthenga Wopita Nawo Kunyumba
- Mfuti yotikita minofu ndi chida chabwino kwambiri chothandiza kuchepetsa kuuma kwa minofu ndi ululu. Komabe, si mankhwala onse.
- Nthawi zonse yambani ndi liwiro lochepa komanso kupanikizika kochepa mukamagwiritsa ntchito. Sinthani momwe mukufunira kutengera momwe thupi lanu likumvera.
- Musagwiritse ntchito mwachindunji pa mafupa, mafupa, mitsempha, mabala, kapena kuvulala.
- Ngati muli ndi matenda aliwonse (makamaka omwe atchulidwa pamwambapa), onetsetsani kuti mwalankhula ndi dokotala wanu musanagwiritse ntchito chipangizochi.
- Pa ululu wosatha, ndikofunikira kwambiri kuonana ndi dokotala wodziwa bwino ntchito ndikupempha upangiri woyenera, m'malo mongodalira chithandizo chokha.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment