Masiku ano, pali malingaliro osiyanasiyana okhudza momwe komanso chifukwa chake ululu wosasangalatsawu umawonekera pansi pa nthiti kapena ngakhale m'mimba pothamanga. Choyambitsa chake chingakhale kuchepa kwa magazi kwa diaphragm, zomwe zimapangitsa kuti minofu ya m'mimba ikhale yopweteka. Zotsatira zake, kuchepa kwa mpweya wa okosijeni ku diaphragm. Diaphragm imagwira ntchito yofunika kwambiri pakupuma. Pamene mukuthamanga, ziwalo zamkati zimayenda ndi sitepe iliyonse, monga momwe diaphragm timapuma ndi kupuma. Izi zimabweretsa kupsinjika m'thupi, ndipo ma spasms amatha kuchitika mu diaphragm.
Zitha kuchitikanso chifukwa cha minyewa, kupuma molakwika, kuyamba mwadzidzidzi, minofu ya m'mimba yofooka, kudzaza m'mimba, kapena kuthamanga molakwika. Ngakhale kupweteka m'mbali nthawi zambiri sikukhala koopsa, kumakhala kowawa kwambiri. Ndiyeno tiyenera kumaliza kuthamanga.
Momwe mungapewere ululu wam'mbali
Chakudya cham'mawa 2.0
Ngati simukuthamanga pamimba yopanda kanthu, koma patapita nthawi mutatha kadzutsa, yesetsani kudya chinachake chopepuka, chochepa mu fiber ndi mafuta maola 2-3 musanayambe. Kupatulapo titha kukhala tinthu tating'ono tating'onoting'ono ngati nthochi.
Idyani chakudya chama protein cham'mawa, monga yogurt yachilengedwe, oatmeal pang'ono. Ngati simudya chakudya cham'mawa, onetsetsani kuti mwamwa madzi musanayambe kuthamanga.
Konzekera
Musanyalanyaze kulimbitsa thupi kwanu! Thupi lanu limafuna kutentha kwabwino kuti mukonzekere thupi lanu ndi mpweya wanu kuthamanga. Yesetsani kutenthetsa minofu yonse ya thupi, "kupuma" mapapo musanayambe. Pali makanema ambiri ndi zolemba pa intaneti zokhala ndi masewera olimbitsa thupi omwe muyenera kuwerenga.
Sitikulankhula za kugunda tsopano, popeza sikukhudza kuchitika kwa ululu m'mbali. Koma musaiwale kutambasula mutatha kuthamanga kuti mukhazikitse thupi lanu ndikuchepetsa nkhawa.
Kuyamba pang'onopang'ono
Palibe chifukwa choyambira mwadzidzidzi. Yambani pang'onopang'ono ndipo pang'onopang'ono muwonjezere liwiro, kumvetsera thupi lanu. Yesetsani kumvetsetsa pamene ikufuna kuthamanga mofulumira payokha, popanda kuchita izo mokakamiza. Ululu wam'mbali ndi chizindikiro chakuti thupi lanu ladzaza.
Thupi lakumwamba ndilo chinsinsi
Ululu wam'mbali umawonekera kwambiri m'masewera omwe amakhudza thupi lapamwamba, monga kuthamanga, kusambira, ndi kukwera pamahatchi. Minofu yapakatikati yophunzitsidwa bwino imachepetsa kusuntha kwa thupi lonse, ziwalo zamkati zimathandizidwa mwachangu, ndipo simumakonda kukokana. Phunzitsani minofu yonse mu nthawi yanu yopuma. Ngati palibe nthawi yochuluka, phunzirani kunyumba pavidiyo kapena pamsewu. Kulimbitsa thupi kungatenge mphindi 20-30 zokha za nthawi yanu.
Ndipo mwa njira, minofu yamphamvu sikuti imangoyendetsa bwino, komanso imalepheretsa kuvulala.
Kusindikiza mwamphamvu
Mu kafukufuku wina, minofu ya oblique yopangidwa bwino inapezedwa kuti iteteze ululu wa m'mphepete. Khalani pambali osachepera mphindi 5-10 patsiku kuti muzichita masewera olimbitsa thupi. Nthawi yaying'onoyi ndi yokwanira kulimbitsa minofu ndipo kenako imapewa kupweteka kwambiri.
Lamulirani mpweya wanu
Pakuthamanga kwambiri, thupi lanu limafunikira mpweya wochulukirapo, ndipo kupuma kosakhazikika komanso kosazama kungayambitse ululu. Mpweya wopumira ndi wofunika kwambiri, choncho onetsetsani kuti mukuutsatira. Yesani kupuma molingana ndi dongosolo la "2-2": lowetsani masitepe awiri (gawo loyamba ndi kupuma, lachiwiri ndi dovdoh), ndikutulutsa mpweya kwa awiri. Pali bonasi yabwino pakutsata kupuma: ndi mtundu wa kusinkhasinkha kwamphamvu!
Kotero, munakonzekera bwino, munatenthetsa, mulibe chakudya cham'mawa, chinathamanga, koma ... Ululu unabweranso. Nanga atani kuti amusangalatse?
Pumirani mkati!
Kupuma koyenera kungathandize kumasula diaphragm ndi minofu yopuma. Pitani kukuyenda mwachangu, lowetsani masitepe awiri ndikutulutsa mpweya wachitatu ndi wachinayi. Kupuma m'mimba kwambiri ndikothandiza kwambiri.
Kankhirani kumbali
Pokoka mpweya, yesani dzanja lanu pamalo opweteka ndikuchepetsa kupanikizika pamene mukutulutsa mpweya. Bwerezani mpaka ululuwo utachepa. Kupuma mozindikira komanso mozama ndikofunikira pakuchita izi.
Imani ndi kutambasula
Tengani sitepe, chepetsani ndikuyimitsa. Tambasulani m'mbali ndi mpweya uliwonse. Kutambasula pang'ono kumathandizira kuthetsa kupsinjika.
Tsikani
Kuti mupumule diaphragm ndi pamimba, kwezani manja anu pamwamba pamutu panu pamene mukukoka mpweya ndikuwerama pamene mukutulutsa mpweya, ndikulendewera manja anu. Pumirani pang'onopang'ono komanso mozama mkati ndi kunja.
Gwero la Ekaterina Romanova: