Amayi ambiri amaopa kuchita ngakhale ntchito zazing'ono kwambiri akazindikira kuti ali ndi pakati. Amasiya kuchita zinthu monga kuyenda kapena kukwera masitepe. "Kodi china chake chingachitikire mwana ndikachita masewera olimbitsa thupi?" amaopa. Koma kodi mumadziwa kuti kuchita masewera olimbitsa thupi panthawi yapakati ndikwabwino kwambiri kwa inu ndi mwana wanu nthawi zambiri? Nkhani zambiri zomwe zinalipo kale zatsutsidwa ndi kafukufuku watsopano wazachipatala . Tiyeni tiwone chowonadi.
Tangoganizirani, zingakhale bwino bwanji kukhala ndi thanzi labwino komanso lamphamvu panthawi yonse ya mimba yanu. Kuchita masewera olimbitsa thupi sikungokuthandizani kumva bwino mwakuthupi, komanso kudzakuthandizani kukhala osangalala m'maganizo, komanso kudzakuthandizani kuchira msanga panthawi yobereka. Sikuti kokha, komanso mukakhala ndi thanzi labwino, mwana wanu adzakulanso ndi thanzi labwino.
Koma kumbukirani! Musanachite zonsezi, chinthu chofunikira kwambiri chomwe muyenera kuchita choyamba ndikulankhula ndi dokotala wanu. Ndikofunikira kupeza upangiri womveka bwino wa masewera olimbitsa thupi omwe ali abwino kwa inu kutengera thanzi lanu komanso nthawi yomwe muyenera kuchita.
Ngati simunachitepo masewera olimbitsa thupi kale (The Novice)
Anthu ambiri sachita masewera olimbitsa thupi nthawi zonse asanayambe kutenga mimba. Ngati ndi inuyo, palibe vuto. Sikuchedwa kuyamba tsopano. Koma si bwino kuyamba kuchita masewera olimbitsa thupi nthawi imodzi. Tiyeni tiyambe mwachidule.
Kuchita masewera olimbitsa thupi kumalimbitsa minofu yomwe imathandizira chiberekero. Izi zimachepetsa kwambiri kupweteka kwa msana, kutupa kwa miyendo, komanso kutopa panthawi ya mimba. Zimathandizanso kukonzekera thupi kuthana ndi mavuto obereka.
Ndiye ndi masewera olimbitsa thupi otani osavuta omwe mungachite?
- Kuyenda Mwachangu: Iyi ndi njira yabwino komanso yotetezeka yochitira masewera olimbitsa thupi. Kuyenda kwa mphindi 20-30 patsiku, masiku atatu kapena anayi pa sabata ndikokwanira. Ngati mungathe kulankhula ndi mnzanu mukuyenda, ndiye liwiro lomwe lingakhale loyenera kwa inu.
- Kusambira ndi Kusambira m'madzi Kuchita masewera olimbitsa thupi : M'madzi, kulemera komwe mumaganiza kumachepa ndi pafupifupi 90%. Izi zimachepetsa kupanikizika kwa mafupa anu. Kusambira kumathandizanso kuchepetsa kusunga madzi m'thupi komanso kuchepetsa kutupa.
- Yoga: Pali makalasi a yoga makamaka a amayi apakati. Kupuma mozama kumathandiza kupumula maganizo, kulimbitsa minofu, komanso kumathandiza kwambiri pakuphunzitsa kupuma kofunikira panthawi yobereka.
Chofunika kwambiri: Mvetserani thupi lanu mukamachita masewera olimbitsa thupi. Musadzikakamize kwambiri moti simungathe kulankhula.Ndicho chiyeso chosavuta. Ngati mukumva kutopa, siyani. Momwe mukumvera zingakhale zosiyana tsiku lina ndi lina. Choncho chita masewera olimbitsa thupi malinga ndi momwe mukumvera tsiku limenelo.
Ngati ndinu kale katswiri wochita masewera olimbitsa thupi (The Conditioned Athlete)
Mwina munali kuthamanga, kunyamula zolemera, kapena kuchita masewera olimbitsa thupi ena okhwima musanayambe kutenga mimba. Kale, madokotala ankakuuzani kuti musiye kuchita zonsezi mukatenga mimba. Koma tsopano kafukufuku wasonyeza kuti ngati thupi lanu lazolowera masewera olimbitsa thupi amenewo, palibe vuto kupitiriza. Ingochepetsani mphamvu pang'ono.
Kafukufuku wasonyeza kuti akazi ngati amenewa savutika kwambiri m'thupi, amabereka mosavuta komanso mofupikitsa, ndipo amachira msanga.
Koma kumbukirani zinthu izi:
- Chepetsani mphamvu: Chepetsani mtunda ndi liwiro lomwe mumathamanga nthawi zambiri. Ngati mukweza zolemera, chepetsani kulemera ndikuwonjezera kubwerezabwereza (r EPS ).
- Mvetserani thupi lanu: Thupi lanu likukuuzani kuti, "Izi ndi zovuta kwambiri." Ngati mukumva kupweteka m'mimba kapena kusasangalala, siyani nthawi yomweyo. Mwina nthawi yakwana yoti musiye kuthamanga ndikuyamba kukwera njinga kapena kusambira.
- Konzani dongosolo ndi dokotala wanu: Ndi bwino kukambirana ndi dokotala wanu za izi musanayambe kutenga mimba ndikupanga dongosolo lochita masewera olimbitsa thupi lomwe likuyenererani.
Chitetezo choyamba! Onetsetsani kuti mwatsatira malangizo awa.
Kaya muli ndi thanzi labwino bwanji, ndikofunikira kutsatira malangizo awa otetezera mukamachita masewera olimbitsa thupi panthawi ya mimba.
| Zinthu Zoyenera Kuchita (Zochita) | Zosayenera kuchita |
|---|---|
| Imwani madzi ambiri: Imwani madzi ambiri musanayambe kuchita masewera olimbitsa thupi, panthawi yochita masewera olimbitsa thupi, komanso mutatha kuchita masewera olimbitsa thupi. Kusowa madzi m'thupi sikwabwino kwa mayi kapena mwana. | Kuchita masewera olimbitsa thupi mutagona chammbali: Pewani kuchita masewera olimbitsa thupi omwe amaphatikizapo kugona chammbali mutatha trimester yoyamba. Izi zitha kukanikiza mtsempha waukulu womwe umabweretsa magazi kumtima. |
| Kutenthetsa ndi Kuziziritsa: Musaiwale kutenthetsa thupi musanayambe kuchita masewera olimbitsa thupi komanso kuziziritsa thupi mukamaliza. | Masewera oopsa: Pewani masewera ogundana (mpira wamiyendo, basketball), masewera omwe amaphatikizapo kugwa (kukwera pamahatchi, kutsetsereka m'mapiri), komanso kusambira m'madzi pogwiritsa ntchito scuba diving. |
| Valani zovala zoyenera: Valani zovala zomasuka komanso zomasuka zomwe zimayamwa thukuta. Valani bra yothandiza komanso nsapato zomasuka. | Musanyalanyaze ululu: Ngati mukumva kupweteka kulikonse kapena kusasangalala, musanyalanyaze ndipo chitani masewera olimbitsa thupi. Siyani nthawi yomweyo. |
| Idyani zakudya zabwino: Idyani zakudya zopatsa thanzi kuti mubwezeretse mphamvu zomwe mumagwiritsa ntchito panthawi yochita masewera olimbitsa thupi. Ndi bwino kudya zakudya zazing'ono kasanu kapena kasanu ndi kamodzi patsiku. | Kupindika kwa mawondo akuya: Homoni yotchedwa relaxin yomwe imatulutsa panthawi ya mimba imapangitsa kuti mafupa azimasuka. Choncho, pewani kuchita masewera olimbitsa thupi omwe amaphatikizapo kupindika kwa mawondo akuya. |
Ngati mukukumana ndi zizindikiro izi, siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo pitani kwa dokotala!
Ngati mukumva zizindikiro monga kupweteka pachifuwa, kutuluka magazi m'mimba, kupweteka kwa chiberekero, kusweka kwa nembanemba, mutu waukulu, kusawona bwino, kapena kupuma movutikira, siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo funsani dokotala wanu. Ngati kuli kofunikira, musazengereze kupita ku Dipatimenti Yodzidzimutsa (ETU) ya chipatala chapafupi.
Uthenga Wopita Nawo Kunyumba
- Onetsetsani kuti mwalandira chilolezo kuchokera kwa dokotala musanayambe kuchita masewera olimbitsa thupi panthawi yomwe muli ndi pakati.
- Mvetserani mosamala zizindikiro zomwe thupi lanu likukupatsani. Ngati mukumva kutopa, kupweteka, kapena kusasangalala, siyani kuchita masewera olimbitsa thupi nthawi yomweyo.
- Imwani madzi ambiri mukuchita masewera olimbitsa thupi. Pewani kutaya madzi m'thupi.
- Ngakhale kuchita chinthu chosavuta monga kuyenda kwa mphindi 15-20 tsiku lililonse n'kopindulitsa kwambiri kuposa kusachita masewera olimbitsa thupi konse.
- Sewerani masewera olimbitsa thupi mosangalala komanso mosavuta. Iyi ndi mphatso yamtengo wapatali kwa inu ndi mwana wanu wosabadwa.
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