Zamkatimu
Matendawa nthawi zonse amakudabwitsani, mwachitsanzo, pakati pa maphunziro. Ziribe kanthu ngati mumaphunzitsa kunyumba kapena kumalo ochitira masewera olimbitsa thupi, simukufuna kusokoneza maphunziro anu, chifukwa ndiye muyenera kuyambanso. Zoyenera kuchita ukadwala? Lumpha magawo ophunzitsira kapena kusewera masewera omwewo?
Kuzizira ndi zotsatira za maphunziro
Pafupifupi, munthu amalandira SARS kuchokera kawiri mpaka kasanu pachaka. Matendawa anasonyeza m`mphuno kuchulukana, zilonda zapakhosi, kuchuluka kutentha thupi, kumverera kufooka, kupuma movutikira.
Matenda aliwonse amapondereza njira za anabolic m'thupi ndikuwonjezera kuchuluka kwa cortisol. Kuphunzitsa chimfine sikungakuthandizeni kumanga minofu kapena kuwotcha mafuta. Zochita zonse zolimbitsa thupi zimawonjezera kugunda ndi kutentha kwa thupi, ndipo chitetezo chamthupi chikangotha maphunziro nthawi zonse chimatsika. Masewera omwe ali ndi kutentha kwambiri amafooketsa thupi ndipo amatha kuwononga thanzi.
Mtundu uliwonse wa maphunziro umafunika kuyang'ana pa njira yochitira mayendedwe ndi ntchito ya minofu. Panthawi ya matendawa, chidwi chimachepa, ndipo thupi limakhala lofooka - chiopsezo chovulazidwa chikuwonjezeka.
Mapeto ake ndi odziwikiratu, simungathe kuphunzitsa masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi kunyumba panthawi ya matenda. Ndi bwino kusankha mtundu wina wa ntchito, ndi kubwerera ku masewera pamene mukumva bwino.
Ndi ntchito iti yomwe ili yoyenera kwa matendawa
Pamaziko a American College of Sports Medicine, zotsatira za maphunziro ofatsa matenda opatsirana anaphunzira. Malinga ndi asayansi, maphunziro opepuka samasokoneza kuchira, pomwe masewera olemetsa komanso amphamvu amawononga mphamvu yakuchira kwa thupi (calorizer). Komabe, sitingathe kusiyanitsa nthawi zonse mawonekedwe ofatsa a ARVI kuchokera kumayambiriro kwa chimfine. Ngakhale kuphunzitsidwa pang'ono ndi chimfine kungayambitse mavuto aakulu a mtima.
Zochita zoyenera kwambiri zidzakhala kuyenda mumpweya wabwino. Anthu ambiri amanyalanyaza zotsatira za ntchito zosaphunzitsidwa, koma zimathandiza kuwotcha zopatsa mphamvu zambiri ndipo zimakhala ndi zotsatira zabwino pa moyo wabwino. Kuyenda panthawi ya matenda sikuletsedwa, koma ngakhale, mosiyana, kumalimbikitsidwa ndi madokotala.
Kodi ndingabwerere liti kumaphunziro?
Zizindikiro zowopsa za matendawa zikangotha, mutha kubwereranso kumasewera. Mutha kuphunzitsa pakalibe malungo, kufooka kwa minofu ndi zilonda zapakhosi. Komabe, ndikofunikira kupanganso pulogalamu yophunzitsira - kwa sabata kuti muchepetse zolemetsa zogwira ntchito, kuchuluka kwa seti kapena kubwereza (calorizator). Izi zimagwiranso ntchito pakuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi kunyumba ndi ma dumbbells. Pazochita zopepuka monga Pilates, yoga, kapena kuvina, simuyenera kusintha chilichonse.
Ngati matendawa anali ovuta, ndiye kuti musathamangire ndi masewera. Mukachira, mupumule kwa masiku ena 3-4. Izi zidzapewa zovuta. Pulogalamu yophunzitsira iyeneranso kusinthidwa.
Matendawa amabwera mwadzidzidzi, ndipo chithandizo chake choyenera ndicho chinsinsi cha kuchira. Kuphunzitsa pa nthawi ya matenda kungayambitse mavuto, choncho ndi bwino kupuma, koma kukhala mkulu magalimoto ntchito. Zidzabweretsa ubwino wambiri kwa thupi ndi chiwerengero. Zimadziwika kuti chopereka chophunzitsira pakugwiritsa ntchito calorie ndi chochepa poyerekeza ndi kuyenda kwanthawi yayitali. Panthawi ya chimfine, ndikofunika kuganizira za kuchira, zomwe zimadalira zakudya zopatsa thanzi, mavitamini okwanira, kumwa mowa wambiri, ndi chitetezo champhamvu cha mthupi.