Morning thupi okalamba: zizindikiro kokoka, malamulo ndi malangizo

Morning Zochita - kayendedwe imeneyi, kutsata atangochoka kudzuka. Kutsatira lamulo limeneli n'kofunika kwambiri achinyamata ndi achikulire. Ndi gulu otsiriza ano, tiyenera kuchita masewera olimbitsa thupi kwambiri, chifukwa monga penshoni moyo ndi comorbidities kuchepetsa ntchito locomotor yochepa. Musaganize kuti ndinu tsopano tsiku lopuma kapena awiri ndi kusapeza mthunzi. Iwo ayenera kugona pa bedi osachepera tsiku, ndi lotsatira mmawa nyamuka adzakhala kovuta. Nawuza okalamba - ndi njira ndi moyo wautali ndiponso wachimwemwe, popanda minofu ndi molumikizana mafupa.

Zinachitikira makolo

Ndipotu, kudziwa zambiri za ubwino zolimbitsa ku Rome ochiritsa wakale. Koma ndiye zinali zovuta kuti mungalingalire mwamuna wamoyo, amene anali atagona kapena atakhala adzakhala mmene panopa akulola wopuma pantchito pafupifupi. Nawuza okalamba - ndicho chinsinsi ntchito ndi nyonga, zomwe ambiri alibe zokwanira.

Nthawi zambiri, anthu amene amakonda kuchita kokoka, kuponyera kwa ntchito patapita zaka 40-50. Ndipo pachabe. munthu wokanayo yekha katundu zachilengedwe, ndiponso chifukwa cha kayendedwe kukhala zosamveka kutha mphamvu ndi liveliness. Ndipo chifukwa chachikulu - izo zangokhala asamapereke. Ganizirani njira iliyonse imene ikuima chete kwa nthawi yaitali. N'zosavuta kuti iye ku ntchito? Munthu - dongosolo zovuta zambiri.

Udindo wa masewera olimbitsa thupi

Nawuza okalamba ndi amphamvu utipatse mphamvu zotsatira kuti nthawi zina akhoza kupikisana ngakhale ndi mankhwala amakono. Ndi ndi pantchito ya olimbitsa ndi wofunika kwambiri kuwonjezeka moyo zaka zambiri. Anachita mwadongosolo ikuchitika mwa njira yapadera, iwo ali zotsatira zopindulitsa pa ziwalo ndi kachitidwe, komanso bwino luso ntchito.

Mfundo imene mlandu zachokera okalamba

Choyamba m'pofunika kukaonana ndi dokotala chigawo. Nthawi zonse kuona ukupeza, akhoza kukuuzani inu chimene mtundu wa masewera olimbitsa thupi ali osavomerezeka ndi aliyense wa akatswiri a mungafunike malangizo zambiri musanayambe zolimbitsa thupi tsiku ndi tsiku.

Nawuza okalamba - si ntchito mwakhama ndi chilango, ndi zovuta ndiponso wosangalatsa ndondomeko. Katundu ayenera kuyamba ku kakang'ono kwambiri ndipo pang'onopang'ono pamodzi ndi chilakolako cha mtima kuchita Zochita pa. No kuwachitira nkhanza sayenera, kuchita zambiri ngati mungathe. Ngati pa kuphedwa zolimbitsa thupi, mudzakhala kumva ululu - ndi chizindikiro kuti asiye.

Zochita zonse zichitike bata, mode anayeza. Nawuza okalamba - si maphunziro wovutika pano pa inu simukausowa timva iliyonse. Nkofunika ndi lolondola rhythmic kupuma. chipinda ayenera bwino mpweya wokwanira, komanso pamaso pa makalasi zothandiza maminiti pang'ono chabe kuyenda pa malo.

Kupewa stiffness olowa ndi kufooka kwa mafupa

Ichi ndi vuto nambala wani mu zaka zopuma pantchito, amene mosavuta kusiya zochimwazo kumathetsa m'mawa thupi okalamba. Chitani Zochita m'pofunika tsiku lililonse, pang'onopang'ono kuwonjezeka katundu. Imayamba ndi ya Zochita pa khosi. Izi ndi mbali yovuta mafupa athu, nthawi zambiri mutu ndizo zotsatira za mavuto a msana imeneyi.

Kuyamba ntchito yonseyi, iwe ukhoza pakama. Kuti tichite zimenezi kangapo flexion ndi kutambasuka kwa khosi mmbuyo ndi mtsogolo. Yesetsani kayendedwe anali omasuka kwambiri. Ndiye kutsatira zofuna za khosi kuchokera phewa wina ndi mzake. Mukhoza kupanga kubwereza atatu mpaka khumi mbali iliyonse. Nazo kunja amazipotokola zovuta ankasinthana wa khosi lamanja ndi lamanzere.

Zochita dzanja

Nawuza akazi achikulire ayenera kuonetsetsa kuti monga dzanja kayendedwe. Varicose mitsempha, magazi stasis, thrombosis - zonsezi si chinthu chosowa mu m'badwo pantchito. Kumene, mankhwala alibe msonkhano, koma zakudya mankhwala achire Zochita ntchito bwino.

Tsopano inu mukhoza kukhala pansi ndi kuchita Zochita dzanja. The unakhota woyamba ndi phalanges unbend. Pambuyo ntchito bwino, mukhoza kuyamba kupinda dzanja lonse. Izi pamakhala woimbayo zozungulira kuyenda. Choyamba kutsogolo, ndiye counterclockwise. Kusonyeza otsiriza a zovuta za - ndi potelani pa elbows lapansi. Dzanja pamene mbali amveka. Morning zolimbitsa okalamba kungakhale zosangalatsa chibwana, makamaka ngati chidwi akazi onse.

Zochita za miyendo ndi torso

Komabe titakhala pabedi, kodi taphunzira clenching ndi unclamping zala. Chitani lophweka, kutanthauza kuti mulibe mavuto kupanga kubwereza. Pambuyo pake, falitsani phazi mu madera osiyana. 10-15 nthawi iliyonse malangizo, koma n'zotheka ndi zambiri.

Ngati mwatopa, inu mukhoza kuima ndi kuyenda mozungulira chipinda pang'ono, kenako kupitiriza. Ndiye mudzasiya kukoka ndi kukoka iwo. Kuchita masewera olimbitsa thupi ndi atakhala. Tsopano mukuyembekezera kupinda miyendo pa bondo ndi kuwala anyonyomala.

Zochita kulimbikitsa minofu

Ngakhale ngati katundu pa mtima kwathunthu contraindicated, inu mukhoza kutenga mndandanda zokambirana isometric, umene kuwononga matenda aliwonse. Mfundo yofunika kuti anthu achepetse ena minofu ndi kugonjetsa kukana, zimasunga mu chikhalidwe ichi masekondi angapo. Kwa gulu lirilonse minofu angabwere ndi zoikika zake. Mwachitsanzo, pali zolimbitsa odziwika bwino ndi losavuta kwambiri komanso zothandiza kwa minofu ka manja ndi zala. Inu muyenera kuti angagwirizanitse zala za dzanja lake lamanzere, kudzanja lamanja ndi kukankha iwo wogawana. palibe Baibulo zochepa bwino wa kulimbitsa thupi la nyama lamba phewa. Clasp manja anu chitseko ndipo, popanda kutsegula izo, kukokera manja popanda. Zochita Isometric, ngakhale kuphweka akuoneka ndi mosatekeseka, ayenera anasankha aliyense payekha ndi dokotala nawo.

Kuteteza magawanidwe

Onetsetsani kuti atsirizitse m'mawa ya Zochita kupuma. Ngakhale kuti nthawi zonse kupuma bwinobwino anaphwetsera yekha kumtunda kwa mapapo. Kuti athe ndi ena a m'derali, m'pofunika kuchita masewera olimbitsa thupi yosavuta tsiku ndi tsiku. Pamalo atakhala pang'onopang'ono kupasuka dzanja mu dzanja, kukoka mpweya wanu masekondi angapo kupuma kwambiri. Manja pa nthawi ino kutsogolera m'chifuwa.

Tsopano kupuma kwambiri, munakwezera mmwamba manja anu ndi kukoka mpweya wanu lachiwiri. Ndiye kutenga kwambiri kunja, nditagwira manja ake apangidwe pa chifuwa ndi kukokera miyendo ndichotse pa mawondo kwa m'mimba.

Kupewa mitsempha varicose ndi thrombosis

Morning thupi akazi achikulire ayenera kuonetsetsa kuti monga Zochita izi, chifukwa ndi mwachangu kwambiri pakati pa kugonana chilungamo vuto la mitsempha varicose. Zochita kupewa ndi chilangizo cha matenda ndi wosavuta komabe ogwira.

Kugonera nsana wanu, kukweza miyendo yanu ndi atembenuza ndi pedals ya njinga. Pamene womberani mpumulo mphindi zochepa ndi kutsatira kayendedwe ka mapazi akufanana ndi awiri lumo. Ntchito tsiku zokambirana zoterozo adzakhala kwambiri kusintha khalidwe lanu la moyo.