Kodi muli ndi mphumu ndipo mukufunabe kuchita masewera olimbitsa thupi? Tiyeni tidziwe bwino!

Munthu akanena kuti ali ndi nyamakazi, anthu ena angaganize kuti, "O, ndiye kuti sangathe kuthamanga, kulumpha, kapena kusewera, eti?" Kodi inunso mukuganiza choncho? Kodi munthu amene ali ndi nyamakazi angachitedi masewera kapena ayi? Kodi ndi zinthu ziti zomwe muyenera kusamala nazo ngati mukuchita? Ngati mafunso awa ali m'maganizo mwanu, musaope chilichonse. Lero, tikambirana zonsezi momveka bwino, ngati kuti tikulankhula ndi mnzanu.

Zovala ndi masewera - kodi zonsezi zimagwirizanadi?

Mwachidule, inde! Anthu omwe ali ndi mphumu amatha kuchita masewera. Koma pali chinthu chimodzi chaching'ono. Ndiko kuti, kuwongolera mphumu yanu moyenera ndikutsatira malangizo omwe dokotala wanu wakupatsani ndendende. Tangoganizani, ndi othamanga angati abwino kwambiri padziko lonse omwe ali ndi mphumu? Ena adapambana mendulo zagolide za Olimpiki! Izi zikutanthauza kuti mphumu si cholepheretsa masewera, ngati iyendetsedwa bwino. Zoona, masewera ena akhoza kukhala ovuta pang'ono kwa anthu omwe ali ndi mphumu. Mwachitsanzo, masewera omwe amafunikira mphamvu zambiri ndipo amachitidwa popanda kupuma (taganizirani kuthamanga marathon) kapena masewera omwe amachitidwa nyengo yozizira kwambiri, muyenera kusamala pang'ono. Koma sizikutanthauza kuti simungathe kuchita masewera amenewo. Othamanga ambiri aluso masiku ano atsimikizira kuti ngati alandira maphunziro oyenera ndikugwiritsa ntchito mankhwala omwe dokotala wawapatsa muyeso woyenera komanso mwanjira yoyenera, aliyense amene ali ndi mphumu akhoza kusewera masewera aliwonse omwe akufuna.

Kodi ubwino wochita masewera olimbitsa thupi ndi wotani kwa inu monga munthu amene ali ndi mphumu?

Ngakhale mutakhala kuti simukulota zokhala katswiri wothamanga, ubwino womwe mumapeza pochita masewera olimbitsa thupi komanso kusewera masewera ndi wosawerengeka.

Mphamvu ya machiritso pa thupi

• Thupi labwino: Mukamachita masewera olimbitsa thupi, mumatentha mafuta osafunikira m'thupi lanu, zomwe zimakuthandizani kuti mukhale ndi kulemera kwabwino. Thupi lanu limakhala lopepuka.
• Kulimbitsa mapapo : Ichi ndi chimodzi mwa zabwino zazikulu kwa anthu omwe ali ndi mphumu . Mukamasewera masewera olimbitsa thupi, minofu yopumira pachifuwa chanu imakhala yolimba. Monga momwe minofu ya m'manja ndi miyendo yanu imakhalira yolimba mukamachita masewera olimbitsa thupi. Minofu yanu yopumira ikalimbikitsidwa, mapapo anu amatha kugwira ntchito bwino kwambiri. Izi zikutanthauza kuti kukhala ndi dongosolo lamphamvu la mapapo kumathandiza kwambiri mukavutika kupuma chifukwa cha mphumu.
• Kulimbitsa mtima : Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuti mtima ukhale wathanzi.

Mtendere wa mumtima

N'zosatheka kupitirira muyeso ubwino umene masewera amabweretsa osati ku thupi lokha, komanso ku maganizo.

• WokondwaMahomoni : Mukachita masewera olimbitsa thupi, thupi lanu limapanga mankhwala otchedwa " endorphins ". Awa ali ngati "mahomoni achimwemwe." Amakupangitsani kukhala osangalala kwambiri, omasuka, komanso odekha.
• Kugona bwino: Anthu ena amaona kuti kuchita masewera olimbitsa thupi kumawathandiza kugona bwino usiku.
• Mphamvu ya maganizo: Masewera amawonjezera kudzidalira kwanu. Mumamva kuti "Inenso nditha kuchita izi." Kuchita masewera olimbitsa thupi kumathandizanso kuwongolera zinthu monga nkhawa ndi kupsinjika maganizo. Ganizirani za chisangalalo chomwe mumamva mukapambana masewera kapena mukasintha luso lanu mukuvala suti! Zingasinthe momwe mumaonekera.

Kodi mungakhale bwanji otetezeka mukamasewera masewera? Onetsetsani kuti mukukumbukira zinthu izi!

Choncho, musanayambe kusewera masewera a mphumu, muyenera kuonetsetsa kuti mphumu yanu yalamuliridwa bwino. Izi zikutanthauza kuti simuyenera kukhala ndi vuto la mphumu pafupipafupi kapena mavuto opuma. Ndiye mungatani kuti muchepetse mphumu yanu? 1. Tsatirani upangiri wa dokotala wanu: Tsatirani ndondomeko ya dokotala wanu yochitira matenda a mphumu molondola. 2. Imwani mankhwala anu monga mwalamulidwa: Imwani mankhwala onse omwe dokotala wanu wakupatsani, monga mwalamulidwa, komanso nthawi zomwe mwalamulidwa.

Mankhwala Oletsa Kumwa Tsiku Lililonse

Ngati mutenga mankhwala oletsa kutupa (nthawi zina amatchedwa mankhwala oletsa kutupa, mankhwala osamalira, kapena mankhwala oletsa kutupa kwa nthawi yayitali) tsiku lililonse, muyenera kumwa tsiku lililonse monga mwalangizidwira, ngakhale mutakhala bwino. Ngati mwaphonya tsiku limodzi la mankhwalawa, zizindikiro zanu za mphumu zingabwererenso. Mankhwalawa amagwira ntchito pochepetsa kutupa ndi kufooka kwa mpweya m'njira zanu zopumira komanso kuwongolera matenda a mphumu.

Mankhwala Opulumutsa

Khalani ndi "mankhwala othandiza mwamsanga" (omwe amatchedwanso "mankhwala opulumutsa" kapena "mankhwala ofulumira") nthawi zonse, ngakhale mukuchita masewera olimbitsa thupi. Izi zidzakuthandizani kumwa mwachangu ngati mwadwala mphumu mwadzidzidzi.

Kwa iwo omwe mphumu yawo imakula chifukwa cha kuchita masewera olimbitsa thupi (Asthma Yoyambitsidwa ndi Kuchita Masewera Olimbitsa Thupi - EIA)

Anthu ena ali ndi vuto lomwe zizindikiro zawo za mphumu zimangochitika akamachita masewera olimbitsa thupi. Izi zimatchedwa ``Esthma Yoyambitsidwa ndi Kuchita Masewera Olimbitsa Thupi (EIA)``. Ngati muli ndi vutoli, dokotala wanu angakuuzeni kuti mugwiritse ntchito ``rescue inhaler`` yanu mphindi zochepa musanayambe kuchita masewera olimbitsa thupi. Izi zingathandize kupewa mphumu yanu kuti isakule kwambiri panthawi yochita masewera olimbitsa thupi.

Kambiranani ndi dokotala wanu!

Musanayambe pulogalamu iliyonse yamasewera kapena masewera olimbitsa thupi, ndikofunikira kulankhula ndi dokotala wanu. Dokotala wanu akhoza kuwonjezera upangiri wina ku Ndondomeko Yanu Yogwirira Ntchito ya Asthma yomwe ikugwirizana ndi mphumu yanu. Upangiri uwu ukhoza kusiyana kutengera zomwe zimayambitsa mphumu yanu. Mwachitsanzo:

• Masiku omwe mungu kapena nkhungu zimakhala zambiri: Dokotala wanu angakuuzeni kuti muchepetse kuchita masewera olimbitsa thupi panja.
• M'nyengo yozizira: Valani sikafu kapena chigoba cha ski kuti muphimbe pakamwa ndi mphuno yanu mukamachita masewera olimbitsa thupi panja. Izi zithandiza kuti mpweya wozizira komanso wouma usalowe m'njira zanu zopumira .
• Kupuma: Kupuma kudzera m'mphuno mwanu osati pakamwa panu mukuchita masewera olimbitsa thupi ndikwabwino kwa anthu omwe ali ndi mphumu. Izi zili choncho chifukwa mukapuma kudzera m'mphuno mwanu, mpweya umatenthedwa, umanyowa, ndipo umatsukidwa pang'ono usanafike m'mapapo mwanu. Izi zimateteza njira zanu zopumira kuti zisaume ndi kuzizira mwachangu.
• Kutenthetsa thupi ndi Kuziziritsa: Ndikofunikira kwambiri kuchita masewera olimbitsa thupi kwa mphindi 5-10 musanayambe masewera olimbitsa thupi ndi mphindi 5-10 mutatha. Izi zimathandiza kuti mpweya wanu uzolowere pang'onopang'ono masewera olimbitsa thupiwo ndikubwerera mwakale . Kuchita masewera olimbitsa thupi kwambiri nthawi imodzi kungapangitse kuti mphumu ikule kwambiri.

Kumbukirani: Dokotala wanu ndiye munthu wabwino kwambiri woti akupatseni malangizo. Choncho musamangomvera zimene ena akunena ndikuyamba kumwa mankhwala anu kapena kuchita masewera olimbitsa thupi.

Uzani mphunzitsi wanu ndi anzanu a m'kalasi.

Ndikofunikira kwambiri kudziwitsa mphunzitsi wanu ndi anzanu ena kuti muli ndi mphumu. Mwanjira imeneyi, ngati mwadzidzidzi mukuvutika kupuma kapena mukufuna kupuma, adzadziwa chomwe chikuyambitsa mphumu. Angakuthandizeni.

Mvetserani thupi lanu.

Mukachita masewera olimbitsa thupi kwa kanthawi, mudzaphunzira zomwe thupi lanu likukuuzani. Mukayamba kumva zizindikiro za mphumu, kapena mukapuma pang'ono, muyenera kuchita masewera olimbitsa thupi kwakanthawi, pogwiritsa ntchito ``chopumira chopulumutsa`` ngati pakufunika kutero, ndikupuma pang'ono. Chofunika kwambiri ndikudziwa malire anu.

Kotero, chinthu chomaliza chomwe ndiyenera kunena ndi ichi!

Mphumu sikuyenera kuthetsa maloto anu amasewera. Mukakonzekera bwino, upangiri wachipatala komanso njira zodzitetezera, inunso mutha kusewera masewera omwe mumakonda ndikukhala ndi moyo wathanzi komanso wachimwemwe. Chofunika kwambiri ndi ichi:

• Yang'anirani bwino mphumu yanu.
• Lumikizanani ndi dokotala wanu nthawi zonse ndipo tsatirani malangizo ake.
• Nthawi zonse sungani mankhwala ofunikira.
• Tsatirani njira zodzitetezera mukamasewera masewera.
• Mvetserani thupi lanu.

Choncho, yambani masewera anu mopanda mantha, molimba mtima, komanso mozindikira! Mumapambana!

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mphumu, masewera olimbitsa thupi, kasamalidwe ka mphumu, mphumu ya ubwana, kupuma movutikira