1. Kuyenda pang'onopang'ono
Makhalidwe a masewera a kukwera njinga pang'onopang'ono akugwirizana ndi zosowa za masewera a odwala omwe ali ndi kuthamanga kwa magazi. Zingathandize kulimbitsa ntchito ya mtima, kupewa kuthamanga kwa magazi, kupewa kunenepa kwambiri ndi zina zotero.
Zingathenso kupumula bwino kupsinjika maganizo ndi kuchepetsa malingaliro. Kupuma pachifuwa ndi m'mimba kumachepetsa kupsinjika maganizo ndikupumula kwathunthu kwa anthu. Izi ndizothandiza kwambiri kwa odwala matenda oopsa.
Kukwera njinga kungachitikenso kunyumba. Njinga yolimbitsa thupi ndiyo njira yoyamba yochitira njinga zapakhomo. Siifunikira malo akuluakulu ochitira masewera olimbitsa thupi. Mutha kuchita masewera olimbitsa thupi mosavuta kunyumba.
2. Mabelu Odumphadumpha
Kuchita masewera olimbitsa thupi pang'ono popanda kugwiritsa ntchito mphamvu zamagetsi kungachepetse kuthamanga kwa magazi kwa diastolic momveka bwino, ndipo zotsatira zake zingakhale zabwino.
Mungayesere ma dumbbell. Kwa anthu omwe ali ndi thupi "lalikulu", kuchita masewera olimbitsa thupi kumathandiza kwambiri pakuwotcha mafuta komanso kumathandiza kulamulira kuthamanga kwa magazi kwa nthawi yayitali.
Dziwani: maphunziro olimbitsa thupi ayenera kuchitika motsogozedwa ndi akatswiri omwe ali ndi mphamvu zowongolera kuthamanga kwa magazi kuti apewe ngozi.
Onani apa, kodi mukufuna kuchita masewera olimbitsa thupi? Imani! Onetsetsani kuti mukukumbukira lamulo loyamba la masewera: chitani zomwe mungathe.
3 Yoga
Yoga ndi masewera olimbitsa thupi, omwe amatha kuchita masewera olimbitsa thupi, kupanga mawonekedwe ndi kulamulira malingaliro. Masewera olimbitsa thupi oyenera ndi abwino kwa thupi, komanso palinso njira zina zodzitetezera. Machenjezo makamaka amaphatikizapo kutentha thupi ndi kusankha malo oyenera, pomwe zoletsa zimaphatikizapo kukoka mwamphamvu, kusala kudya, yoga mukatha kudya, matenda ena, ndi zina zotero.
Kusamalitsa:
1. Samalani ndi kutentha thupi: musanayambe kuchita masewera olimbitsa thupi a yoga, ndi bwino kuchita masewera olimbitsa thupi oyenera komanso kutambasula minofu ndi minofu yofewa, zomwe zimathandiza kuti munthu alowe mwachangu komanso kupewa kuwonongeka panthawi yochita masewera olimbitsa thupi a yoga;
2. Sankhani malo oyenera: kuchita yoga nthawi zambiri kumafunika kuchitika pamalo opanda phokoso komanso omasuka, choncho muyenera kusankha malo opanda phokoso. Ngati mwasankha kuchita yoga m'nyumba, muyenera kusamala kuti mpweya uziyenda bwino kuti mupewe kuchepa kwa mpweya m'thupi.
Zoletsa:
1. Kugwira mwamphamvu: pali mayendedwe ambiri otambasula mu yoga. Tiyenera kusamala kuti tipewe kugwira mwamphamvu ndikuchita pang'onopang'ono. Kupanda kutero, n'zosavuta kuyambitsa kuwonongeka kwa minofu yofewa monga minofu ndi mitsempha, zomwe zimayambitsa ululu komanso zimayambitsa zizindikiro monga kusagwira bwino ntchito kwa minofu.
2. Kuchita yoga m'mimba yopanda kanthu komanso mutadya: Kuchita yoga kumafunika kudya kutentha kwa thupi. Ngati muli m'mimba yopanda kanthu, n'zosavuta kuyambitsa hypoglycemia. Musanayambe kuchita yoga, muyenera kusamala ndi kudya bwino kuti muwonjezere mphamvu. Kuphatikiza apo, kuchita masewera olimbitsa thupi a yoga sikuvomerezeka panthawiyi chifukwa chakudya chomwe chili m'mimba chimayenera kugayidwa mutadya, kuti chisakhudze ntchito yogaya chakudya m'mimba. Ngati mudya mokwanira, kuchita masewera olimbitsa thupi msanga ndikosavuta kuyambitsa gastroptosis. Ndikofunikira kuchita masewera olimbitsa thupi a yoga mutatha ola limodzi kapena kuposerapo mutadya.
Nthawi yotumizira: Meyi-19-2022