Oyembekezera ndi mawonekedwe, mawu aphunzitsi
Kodi muli ndi pakati ndipo mukufuna kukhala okhazikika? Kodi mukufuna kudzisamalira osadzipweteka komanso osapweteka mwana wanu panthawi yonse yomwe ali ndi pakati? Kodi mukufuna kupewa kunenepa kwambiri kuti mukhale ndi thanzi la mwana wanu, ndikubwezeretsanso kunenepa pambuyo pobereka? Nkhaniyi ikuthandizani kuti mukhale okhazikika.
Khalani ndi zizolowezi zabwino tsiku lililonse
Kuchita masewera olimbitsa thupi mukakhala ndi pakati nthawi zonse kumathandiza mayi wapakati ndi mwana wake. Komabe, muyenera kumvera thupi lanu. Masiku ena mudzakhala otopa kuposa ena, simudzafuna kupita kukasambira kapena kuyenda ndi mimba yanu yayikulu.
Mungafune kukhala panyumba panu, ndipo mawonekedwe a yoga asanabadwe adzakhala nthawi yosangalatsa kwa inu, chifukwa akuyenera bwino zomwe mukumva.
Tsiku lina mudzakhala owoneka bwino ndikufuna kusuntha mapiri, tsiku lotsatira mudzakhala mosabisa. Kukulitsa zizolowezi zabwino kumayamba ndikulandila momwe muliri, ndikusunthira pafupipafupi momwe mumamverera kuti ndinu otetezeka pakuchita kwanu.
Kumvetsera zomwe thupi lanu limachita tsiku ndi tsiku ndi njira yabwino yophunzirira kusiya kulandira zomwe zili pakadali pano. Khalani osinthasintha malingaliro, sinthani zomwe mumachita tsiku lililonse kuti mukhale zofananira.
Nthawi zina mumatha kuchita zolimba zomwe zingakupindulitseni kwambiri. Landirani, koma chitani. Kwa thanzi lanu komanso la mwana wanu, khalani ndi chizolowezi chochita masewera olimbitsa thupi pafupipafupi, ngakhale mutasankha masewera ati mukakhala ndi pakati.
Sankhani masewera ofatsa panthawi yapakati
Pali masewera ambiri ofatsa kwa amayi apakati omwe mutha kuchita miyezi 9 ya mimba, mpaka pobereka, monga:
- yoga asanabadwe,
- ma pilates asanabadwe,
- masewera olimbitsa thupi,
- masewera olimbitsa thupi ofewa ndi mpira waku swiss (mpira wawukulu),
- machitidwe a kegel,
- kusambira,
- madzi othamangitsa popanda kudumpha,
- kuyenda, kuyenda kwa Nordic, kuyenda mwachangu,
- njinga yomwe mwakhala pansi ndi njinga yamoto,
- kuvina,
- zikhomo,
- kutsetsereka kumtunda.
Chitani masewera olimbitsa thupi pafupipafupi, momwe mungafunire
Kaya ndinu oyamba kumene, othamanga kapena othamanga, samalani nthawi yayitali komanso masewera olimbitsa thupi omwe ali ndi pakati. Nayi njira yoyeserera yomwe ingakuthandizeni kuti muziyenda bwino komanso mwamphamvu. Nthawi zonse mukhale ndi mpweya wabwino, muyenera kuyankhula nthawi zonse.
Kukula kwamalingaliro a khama * kusewera masewera olimbitsa thupi mukakhala ndi pakati
KHALANI NDI MTIMA | NTHAWI KUDETEZEKA | KULIMBITSA NTCHITO KULIMBIKIRA KWA NTHAWI YOMWE ** |
Palibe (palibe khama) | 0 |
|
Ofooka kwambiri | 1 | Kuyeserera kopepuka komwe mutha kukhala nako kwa maola angapo osavutikira komanso komwe kumakupatsani mwayi wolankhula popanda vuto.
|
Low | 2 | Muli ndi malo abwino kucheza. |
Wongolerani | 3 | Zimakuvutani kucheza nawo.
|
Kukwezedwa pang'ono | 4-5 | Khama la aerobic lomwe mutha kukhala nalo kwa mphindi 30 kapena kupitilira apo osavutikira kwambiri. Kusunga zokambirana kumbali ina ndizovuta. Kuti mukambirane, muyenera kupuma pang'ono. |
Pamwamba | 6-7 | Khama la aerobic lomwe mungasunge kwa mphindi 15 mpaka 30 pamalire. Kukambirana kumakhala kovuta kwambiri. |
Kwambiri kwambiri | 7-8 | Khama lolimba lomwe mungasunge kwa mphindi 3 mpaka 10. Simungathe kukambirana. |
Kutalika kwambiri | 9 | Khama lolimba lomwe simungathe kupitilira mphindi 2. Simukufuna kucheza chifukwa kuyesetsa kwake ndi kwakukulu. |
Zolemba malire | 10 | Khama lomwe mutha kugwira osapitilira mphindi imodzi ndikuti mutha kutopa kwambiri. |
* Adapté de Borg: Borg, G «Khama lodziwika ngati chisonyezo cha kupsinjika kwa somatic», Scandinavia Journal of Rehabilitation Medicine, vol. 2, 1070, p. 92-98.
** Kuyeserera kwakukulu pamphamvu yomweyo kungasinthe malingaliro kupitilira.
Chinyengo: Kuphatikiza banja lanu laling'ono kapena abambo amtsogolo ndi njira yabwino yochitira masewera nthawi zonse, momwe mungayendere ndikusangalala.
Mpaka liti kusewera masewera mukakhala ndi pakati?
Mutha kuchita masewera olimbitsa thupi muli ndi pakati nthawi yonse yomwe muli ndi pakati bola ngati mulibe zotsutsana ndi zamankhwala, komanso kuti simumva kuwawa mukamachita.
Masewera onse omwe amatchedwa "cardio" atha kuchitidwa mpaka kubadwa monga:
- Kuyenda,
- kusambira,
- njinga, makamaka njinga yomwe ndakhala pansi ndi njinga,
- kutsetsereka mozungulira mtunda ndi chipale chofewa pamalo otsetsereka.
Zochita zolimbitsa thupi zolimbitsa thupi komanso masewera olimbitsa thupi pambuyo pake zitha kuchitidwanso nthawi yonse yoyembekezera monga:
- Zochita za Kegel,
- ma pilates asanabadwe,
- masewera olimbitsa thupi,
- masewera olimbitsa thupi omwe ali ndi mpira waku swiss
Kuchita masewera olimbitsa thupi mopepuka komanso kutambasula komanso kupumula kudzakhala kukonzekera kubereka monga:
- yoga makamaka yoga asanabadwe,
- ndi Gi Qong,
- Tai Chi
Kudziwa momwe mungamvere thupi lanu kuti musayike pachiwopsezo chilichonse
Monga ndikunena m'nkhaniyi, khalani tcheru nthawi zonse ndi thupi lanu, momwe mumamverera, momwe mumamvera pamasewera achitetezo apakati.
Kuvulala ndi ngozi nthawi zonse zimachitika ndikunyalanyaza. Dziwani za kayendedwe kalikonse. Mimba ndi njira yabwino yophunzirira kulingalira mwachilengedwe. Khalani nawo pazomwe mukuchita, ndipo kuchita masewera olimbitsa thupi mukakhala ndi pakati idzakhala mphindi yosangalala komanso yopumula kwa inu.
Nthawi zonse kumbukirani kusankha masewera apakati omwe mumakhala omasuka komanso osangalatsa. Mwa njira, mawu omaliza ndi "dzichitire nokha zabwino".