Zochita Zabwino Kwambiri kwa odwala matenda ashuga

Kulimbana ndi matenda ashuga? Chitani mwachangu

Kuchita masewera olimbitsa thupi kumapindulitsa pafupifupi aliyense. Ndizofunikira makamaka ngati muli ndi matenda ashuga. Kuchita masewera olimbitsa thupi kungathandize m'njira zosiyanasiyana, mwachitsanzo, kutsitsa magazi ndi kuthamanga kwa magazi, kuwonjezera mphamvu ndikuthandizira kusintha kugona. Ngati masewera olimbitsa thupi okwanira sangakhale oyenera kwa inu, pali zosankha zina zambiri zomwe ndi zoyenera kwa inu.

Iyi ndi njira yosavuta yochitira masewera olimbitsa thupi komanso kupuma mpweya wabwino. Zimathanso kuchepetsa kupsinjika. Kuyenda mwachangu kuchoka pa mphindi 30 mpaka ola limodzi kapena katatu pa sabata ndi njira imodzi yokwaniritsira zolimbitsa thupi. Ndikosavuta kuyambira: yendani papaki ya galu woyandikana nanu kapena kupita ku malo ogulitsira, m'malo moyendetsa galimoto. Mukazolowera kuyenda mosalekeza, mutha kuchita zinthu zothandiza komanso zolimbikitsa - kutsatira njira zanu zingapo komanso kuchita bwino.

Iyi itha kukhala njira yosangalatsa yochitira masewera olimbitsa thupi. Ingogwedezani thupi lanu ku nyimbo kwa mphindi 25, masiku atatu pa sabata kuti muthandizire mtima wanu, kuchepetsa shuga m'magazi, kuchepetsa nkhawa komanso kutentha ma calories. Simukufunanso mnzanu kuti ayambe. Mpando ukhoza kukhala chithandizo chabwino ngati mukuchifuna.

Ichi ndi chimodzi mwamachitidwe olimbitsa thupi omwe sasokoneza malo anu ngati ena. Kusambira kumakupatsaninso mwayi wogwira ntchito nthawi imodzi ndi minofu yam'mwamba komanso matupi otsika. Kuchita masewera olimbitsa thupi m'madzi ndikwabwino kwa mtima wanu, kuphatikiza apo, amathandiza kuti muchepetse mafuta m'thupi komanso kuwotcha mafuta ambiri. Ngati mugwira ntchito padziwe ndi wopulumutsa pantchito, muuzeni kuti muli ndi matenda ashuga.

Panjinga

Kulimbana ndi matenda a shuga kungakhale kosavuta ngati kupalasa njinga. Mosasamala kanthu kuti mumagwiritsa ntchito njinga yozungulira kapena kukwera msewu weniweni, kuchita mphindi 30 patsiku katatu pa sabata, mutha kusintha mtima wanu, kutentha magazi ndi kuchepa thupi popanda kuwononga mawondo kapena mafupa ena.

Kukwera masitepe

Izi zitha kukhala njira yathanzi komanso yosavuta yotenthetsera zopatsa mphamvu ndikupangitsa mtima wanu ndi mapapu kugwira ntchito mwachangu, makamaka ngati muli ndi matenda ashuga a 2. Kukwera ndi kutsika masitepe kwa mphindi zitatu pa ola limodzi kapena awiri mutatha kudya ndi njira yabwino yotenthetsera shuga. Mutha kuchita izi kulikonse komwe kuli makwerero, mwachitsanzo, mukafuna kupuma pantchito.

Amapangidwa ndi zinthu zowala kapena zotanuka zingwe. Kuchita masewera olimbitsa thupi kotereku kumathandizira kuchepetsa shuga lanu lamagazi ndikupanga minofu ndi mafupa anu kukhala olimba. Mudzapeza bwino kwambiri kuchokera ku maphunziro olimbitsa mphamvu ngati muchita izi kawiri pa sabata - kuwonjezera pa masewera olimbitsa thupi aerobics. Mutha kuchita zinthu zambiri kunyumba, mwachitsanzo:

kwezani ma dumbbells kapena mabotolo amadzi,
kukankha mmwamba
kupotoza chiuno
squat
nyambo.

Ngati malingaliro azolimbitsa thupi sakhala anu, musadandaule. Nthawi m'munda mwanu imatengedwa ngati ntchito ya aerobic komanso kuphunzitsa mphamvu. Imathandizira magazi anu (mukamayenda, kugwada ndi kuwerama). Kulima minda kumapangitsanso minofu yanu ndikuthandizira mafupa anu (pamene mukukumba, kukweza zolemera ndi kukhotetsa zingwe). Kuphatikiza apo, muli mumsewu, potero mumachepetsa nkhawa zanu.

Kwa zaka pafupifupi 5000, yoga imawonedwa ngati phunziroli pogwiritsa ntchito masewera olimbitsa thupi omwe angapangitse kuti mukhale wamphamvu komanso wosinthika. Yoga amathanso kuthandizira moyenera. Kusuntha, kukhazikika komanso kuyang'ana kupuma kumathandizira kuchepetsa kupsinjika ndikumanga minofu. Imatha kusunga shuga wa magazi kukhala wolimba.

Luso lachi China lakaleli limaphatikizapo kuyenda pang'onopang'ono, koyendetsedwa - komanso mawonekedwe owonera ndi kupuma kwambiri - kulimbitsa mphamvu. Zimathandizanso ndikusunthasuntha, kusamala komanso kusinthasintha kwa thupi. Izi zolimbitsa thupi zimathandizira kuchepetsa kupsinjika. Tai Chi ithanso kuthandizira kupewa kuwononga mitsempha miyendo.

Zingati zolimbitsa thupi zomwe zidzakhale zokwanira?

Osachepera mphindi 30 zolimbitsa thupi kwa masiku 5 pa sabata kungathandize kuti insulini yanu igwire bwino ntchito. Tikulankhula za masewera olimbitsa thupi omwe amapangitsa mtima wanu ndi mapapu anu kusunthira ndikuthamanga magazi mthupi lonse. Ngati simunakhalepo kwakanthawi, yambani kuyambira mphindi 5 mpaka 10 patsiku ndipo onjezani nthawi yayitali. Musanayambe, lankhulani ndi dokotala.

Zochita Zolimbitsa Thupi

Ngakhale mutakhala ndi matenda ashuga kapena ayi, kutambasula kuyenera kutsogolera kuchita masewera olimbitsa thupi aerobic. Padzatsala nthawi yochepa kwambiri ndipo mudzayamikila izi zomwe zimapereka mpumulo wamthupi komanso wamaganizidwe komanso kupewa kuvulazidwa chifukwa chowonjezereka komanso kusuntha kwamalumikizidwe.

Kumayambiriro ndi kumapeto kwa tsiku la maphunziroli, ngati muli ndi nthawi (tsamba la Pro-Diabetes.net likutsimikizirani kuti mukulipeza), chitani zolimbitsa thupi. Malo aliwonse otambasuka azikhala otsekeka kwa masekondi 10 mpaka 20.

Pumulani pafupipafupi ndipo musapume. Zochita izi ndizothandiza kwambiri, komabe, ngati muli ndi vuto la minofu ndi mafupa, monga nyamakazi, funsani kwa dokotala musanayambe kuzichita.

Minofu ya kumbuyo ndi mapewa.

Nyamulani dzanja lamanja mmwamba, ndikutsitsa dzanja lamanja kumbuyo kwamkati pakati pa zopindika. Gwira chifuwa chako ndi chibwano chako. Ngati ndi kotheka, gwiritsani ntchito kumanzere kumanzere mpaka pakumveka kutambasula kumbuyo kwa dzanja lamanja, komanso pansi mpaka kumanja. Gwirani izi. Bwerezaninso ndi dzanja lanu lamanzere.

Ntchafu zamkati.

Khalani pansi, ndikubweretsa miyendo ya mapazi anu ndi kukoka zidendene zanu pafupi ndi matako anu momwe mungathere. Pang'onopang'ono maondo anu.

Zosangalatsa kumbuyo.

Wokhala pansi miyendo itatambalala, manja m'chiuno. Pang'onopang'ono mtsogolo, yesani kufikira zala zanu. Ngati ndi kotheka, mutha kuwerama mawondo anu pang'ono.

Minofu yam'munsi kumbuyo ndi chiuno.

Kugona pa miyendo yanu yakumbuyo kumakulitsidwa. Kokerani bondo lanu lamanja pachifuwa chanu, ndikukankhira nsana wanu pansi. Gwirani izi ndikubwereza, osintha miyendo.

Minofu ya ng'ombe.

Kumaso khoma pafupifupi mapaundi atatu kuchokera pamenepo. Ikani manja anu pakhoma, mapazi atakanikizidwa pansi. Yambirani patsogolo ndi phazi lanu. Khalani kumbuyo kwanu molunjika pamene mukupinda mwendo wanu pang'onopang'ono. Popeza mwasintha miyendo, bwerezaninso zomwezo.

Mphamvu Zolimbitsa Thupi

Mosiyana ndi zolimbitsa thupi kuti muthe kusinthasintha, kulimbitsa thupi kumayenera kuchitidwa kamodzi kokha pa sabata. Ngakhale zolimbitsa thupi zochepa izi zimatha kukhala zochuluka kwa odwala ena. Kuchita zitsanzo zolemera zolemetsa kungayambitse kuchuluka kwa magazi, zomwe zimakhala zowopsa kwa odwala omwe ali ndi mitsempha, mtima. Ngati muli m'gulu la odwala, koma adokotala amakulolani kuchita masewera olimbitsa thupi, mverani mwachidwi zotsatirazi.

Osasunga chinsinsi chopitilira 6 s. Mtundu wa isometric wochita masewera olimbitsa thupi, ndiko kuti, masewera olimbitsa thupi, pomwe minofu imakhala yokhazikika kwa masekondi angapo osapuma. Izi zimatha kudzetsa kusintha kwamtima kwamphamvu mu mtima mwa odwala omwe ali ndi zovuta.
Osangokhala phee. Wotchedwa Valsalva woyendetsa pakukweza chibwibwi, ndiko kuti, kukakamizidwa kuthamangitsidwa, komwe mpweya wochokera m'mapapu sunatulutsidwe kwathunthu. Sitikulimbikitsidwa kugwiritsa ntchito, chifukwa mtima ndi omwe umapanikizika kwambiri.
Osachita masewera olimbitsa thupi omwe amakhudza mutu wanu kwa masekondi angapo.
Gwiritsani ntchito ma dumbbells ochepera kuchita zambiri reps, osati njira inayo. Ma dumbbells akuluakulu amakula kuthamanga kwa magazi.

Portal ya Pro-Diabet.net yakhazikitsa pulogalamu yosavuta yolimbitsa thupi yomwe odwala ambiri omwe ali ndi matenda ashuga amatha kuchita kunyumba ali ndi chiopsezo chochepa. Zimakhazikitsidwa ndikugwiritsa ntchito ma dumbbells amalemera kuyambira 0.5-3 kg mpaka 6 kg. Zitsanzo zimaphimba magulu onse a minofu. Ngakhale kuti pulogalamuyi idapangidwira odwala omwe ali ndi matenda a shuga, okhala ndi vuto la mtima komanso minyewa, komabe muyenera kufunsa dokotala musanayambe makalasi.

Tikukulangizani kuti muchite izi katatu pamlungu, potsatira malingaliro awa:

Yambani kuchita masewera olimbitsa thupi omwe ali ndi dumbbells omwe kulemera kwake sikupitirira 3 makilogalamu, pang'onopang'ono muwonjezere mpaka kuposa (makilogalamu 6), ngati muli ndi theka lamphamvu.
Bwerezani nthawi 8-16,
Chitani zolimbitsa thupi zazitsanzo ziwiri, kupuma pakati pa kuzungulira kwa 15-60 s (mutatha kumaliza magawo awiri (2 x 16) mobwereza, mutha kuyesetsa kukulitsa zolemetsa. , komanso osachulukitsa kulemera kwa oyankhula),
Osangokhala phee kwinaku mukubwereza. (Ngati muli ndi chikhumbo chotere, zikutanthauza kuti kulemera kwa ma dumbbell ndi akulu kwa inu),
Yang'anani thupi lanu

Ngati dokotala wanu amakulolani kuchita nawo pulogalamu yowonjezera, muyenera kupeza katswiri yemwe ali woyenera kukuphunzitsani njira yoyenera yogwiritsira ntchito zida zophunzitsira zolemera.

Re: Moyo wathanzi. Matenda a shuga

Wolemba Natya pa Sun 14 Jan 2018 - 17:54

Inde, kungonena izi ndikosavuta. Nayi kuthamanga.
Dzulo ndidachita masewera olimbitsa thupi ndi mpando. Izi ndizothandiza miyendo, kusintha magazi. Miyambi ya odwala matenda ashuga ndizofunikira kwambiri. Kwenikweni, monga aliyense.
Atsikana, kaya muli ndi matenda a shuga kapena ayi, moyo wathanzi, wodwala matenda ashuga ndi moyo wathanzi kwa munthu aliyense wathanzi. M'madera onse amoyo. Kuyambira kuyambira m'mawa zolimbitsa thupi, zolimbitsa thupi ndikutha ndi zakudya. Chepetsa kugwiritsa ntchito zotsekemera, ufa, mafuta, mchere - izi ndi za aliyense.

Tsopano ndikufuna kutsiriza mutu wa zochitika zolimbitsa thupi, kenako ndikupitilirani ku zakudya, chifukwa mutuwu ndi waukulu.

Pro olimbitsa thupi ndi mpando. Ndinaganiza zoyesa. Mukamawerenga zimawoneka zosavuta. Satha kugwira pensulo pansi ndi zala zake. Ndipo pamene anaugwira, sanathe kuugwira. Ndipo zolimbitsa thupi zina sizinkawoneka ngati zophweka. Ukalamba, mwachiwonekere, umakhudzidwa ndi kusasinthasintha. Ndi zomwe unyamata wathu umayesedwa: kusinthasintha, kusinthika, kupirira. Ndipo ndife moyo, mzimu! Ndipo zonsezi zimatheka pobwereza komanso kupirira pofuna kukwaniritsa cholingacho.

Apa lero masewera olimbitsa thupi . Izi zimachitidwanso kunyumba nthawi iliyonse. Asanadye kapena pambuyo chakudya. Izi zimathandizira minofu kuyamwa shuga kuchokera m'magazi.

Seti ya nyumba yochita zolimbitsa thupi ndi ma dumbbells opepuka

Zopangidwira odwala omwe ali ndi matenda ashuga omwe ali ovuta kwambiri. Muthanso kuchita masewera olimbitsa thupi ngati mwayamba kuwonongeka ndi matenda a impso (nephropathy) kapena maso (retinopathy).

Ma dumbbell amayenera kupanga katundu, koma akhale opepuka kwambiri kotero kuthamanga kwa magazi sikuwonjezeka. Muyenera kusankha ma dumbbells a kulemera kotero kuti mutha kuchita masewera olimbitsa thupi kangapo ka 10 m'maseti atatu, osapumula pang'ono.

Phindu loti machitidwe olimbitsa thupi omwe afotokozedwa m'nkhaniyi ndi: amaphunzitsa kulumikizana, kusunthasuntha, kupewa kufooka kwa thupi, kuteteza ku nyamakazi, ndikuchepetsa kugwa ndi kusweka kwa okalamba. Chilichonse cholimbitsa thupi chimayenera kuchitidwa pang'onopang'ono, bwino, kuyang'ana momwe mukumvera.

Kuchita masewera olimbitsa thupi nambala 1 - kusinthasintha kwa biceps ndi ma dumbbells.

Momwe mungachitire: Imani molunjika ndi ma dumbbell m'manja m'manja otsika, manja atembenuzidwe kutsogolo. Kwezani mbanthu, ndikugwada mtsogolo. Pang'onopang'ono muchepetsani oyimbawo kuti akhale pamalo awo oyambira.

Kuchita masewera olimbitsa thupi nambala 2 - kwa minofu yamapewa.

Njira ya kukhazikitsa kwake ndi motere: Imirirani molunjika, tengani maumbidwe m'manja mwanu, kwezani manja anu, ndi kuwapukutira m'manja ndi kufalitsa m'manja. Kwezani mbanda pamutu panu (manja akali m'manja) Kwezani otsitsa ku udindo wawo woyambirira.

Kuchita masewera olimbitsa thupi nambala 3 - kukweza mikono mmbali.

Dongosolo la zochitikazo ndi izi: Imani molunjika, mutagwira zolumikizira m'manja manja, manja atembenukirana. Kwezani ming'aluyo m'mbali mwake (manja moyang'anizana ndi pansi) pamwamba pamutu panu. Tsitsani ma dumbbells kudutsa mbali pansi.

Kuchita masewera olimbitsa thupi nambala 4 - kukonzekera pamalo otsetsereka.

Zochita zili motere: Imani molunjika. Tsamira ndikuwatenga ma dumbbell omwe ali patsogolo pako pansi. Nthawi yomweyo, musagwade mawondo anu, gwiritsani ntchito msana wanu pansi. Kwezani ma dumbbells anu pachifuwa. Tsitsani ma dumbbells pansi.

Kuchita masewera olimbitsa thupi nambala 5 - malo otsetsereka ndi kulemera.

Malamulo akukhazikitsa malo otsetsereka olemera:. Imani molunjika ndikugwira wogwidwa ndi malekezero. Kwezani manja anu pamwamba pamutu panu osawapinda. Kwezani dumbbell kutsogolo, ndikukhotetsa nsana wanu moyandikira pansi. Bwererani ku malo oyambira.

Kuchita masewera olimbitsa thupi 6 - kufalitsa mikono mmbali momasuka.

Chitani izi motere: Kugona kumbuyo kwanu, tengani zolakwika m'manja mwanu. Fotokozerani mikono yanu kumbali. Kwezani ma dumbbell onse awiri, kuwalumikiza pamutu panu. Kwezani manja anu kudutsa mbali zotsikira.

Kuchita masewera olimbitsa thupi nambala 7 - chosindikizira kumbuyo kwa mutu mutagona pansi.

Masewera olimbitsa thupi amachitidwa motere: Kugona pansi, tengani cholendewera ndi manja anu onse ndikukweza pamwamba pamutu panu. Popanda kuwerama mikono yanu, chepetsani cholakwika kumbuyo kwa mutu wanu. Bwererani ku malo oyambira.

Masewera olimbitsa thupi omwe ali ndi ma dumbbells opepuka, omwe amaperekedwa munkhaniyi, nthawi zambiri amagwiritsidwa ntchito ndi anthu aku America omwe akukhala m'nyumba zosungirako anthu okalamba. Imabwezeretsa mphamvu m'mitsempha, yomwe imawoneka kuti yayamba kuchepa. Chifukwa cha izi, thanzi la anthu okalamba likuyenda bwino kwambiri.

Mu 1990s, dokotala dzina lake Alan Rubin adazindikira kuti masewera olimbitsa thupi ndi oyenera kwa odwala omwe ali ndi matenda amtundu wa 1 komanso a 2. Kuchita zolimbitsa thupi ndi ma dumbbells opepuka kumatha kuchitidwa ngakhale kwa odwala matenda ashuga omwe apanga matenda ashuga nephropathy (matenda a impso) kapena retinopathy (mavuto amaso), ndipo izi zimayika zoletsa zazikulu pa maphunziro akuthupi.

Ngati mukuchita zolimbitsa thupi pang'onopang'ono, pang'onopang'ono komanso bwino, ndiye kuti sizingavulaze impso zanu, kapena mawonekedwe anu, kapenanso kuchepera miyendo yanu. Mufunika mphindi 5-10 zokha patsiku kuti mumalize zonse Masewera olimbitsa thupi a 7, ili lililonse la katatu maulendo khumi. Pambuyo pa masiku 10 ophunzirira, onetsetsani kuti mapindu ake ndiabwino.

Mphamvu zolimbitsa thupi

Kunja kwa minofu yamapewa

kukweza manja mmbali. Manja omwe ali patsogolo panu ali owongoka pang'ono m'mbali, manja moyang'anizana. Fotokozerani mikono yanu ndi mimbulu kuti mugwire. Kwezani manja anu ku malo oyambira ndikubwereza.

Pamaso pa minofu yamapewa

Kwezani manja anu mtsogolo. Manja ali patsogolo panu. Bwererani ku malo oyambira ndikuchita ndi dzanja linanso.

Kwa kumbuyo kwa minofu ya phewa ndi kumtunda kumbuyo (kufalitsa mikono mmbali m'mbali mwake.

Tsamira kutsogolo kuti thupi lili pafupi kufanana pansi. Miyendo yake ili yowerama mawondo. Manja apendekera pansi, manja atatembenukira mkati, mikono yakuthwa pang'ono. Fotokozerani manja onse awiri, ndikuwakweza. Kwezani manja anu ku malo oyambira ndikubwereza.

Kwa minofu ya mapewa, khosi komanso kumbuyo kwakumbuyo.

Kuimirira, manja atapendekeka kutsogolo kwa thupi ndi manja m'manja, moyang'anizana. Ma kanjedza ali pafupi ndi torso. Kwezani manja anu ndi zopunthira pachibwano chanu.Kwezani manja anu ku malo oyambira ndikubwereza.

Kwa biceps ndi chida chamtsogolo

Manja motsatira thupi. Kutumirana mikono yanu m'manja, ikwezeni, kuyesera kuti manja anu akhale pafupi ndi thupi, kubwerera kumalo oyambira ndikubwereza.

Kulimbitsa matalala

Mwendo umodzi ndi pafupi phazi limodzi patsogolo pa linalo. Miyendo yake ili yowerama mawondo. Bweretsani torso patsogolo, ndikupumulira dzanja lanu pabondo la mwendo womwe wakhazikitsidwa kutsogolo. Mbali inayo ndi dumbbell imakhala m'chiuno (kanjedza kwa iyo). Kwezani mkono wanu wakuthwa. Kenako pindani dzanja, ndikubwezera pamalo ake oyambirirawo, ndikubwereza. Mutachita kuchuluka kwa nthawi ndi dzanja lino, bwerezani zomwezo mosiyana.

Kwa akatumba amakono

atagona pansi pansi manja. Kwezani manja anu ndi zopunthira pachifuwa chanu ndi kubweretsa iwo palimodzi. Kwezani manja anu ndikubwereza.

Zokhudza minofu ya chifuwa ndi kumbuyo

atagona pansi, manja okhala ndi ma dumbbells amabweretsedwa mwachindunji pamwamba pa chifuwa, wowongoka pang'ono m'miyendo. Kwezani manja anu kumbuyo kwa mutu wanu, gwirani mikono yanu pang'ono. Bwererani ku malo oyambira ndikubwereza.

Kulimbitsa m'mimba

Kukweza torso pamalo apamwamba popanda thandizo la manja ndi miyendo. Kuchokera pamalo opingasa ndi mawondo owongoka pakona madigiri 90, ndipo zikwani zokhala m'chiuno, kwezani mapewa anu pansi, ndikukweza zala zanu mpaka maondo. Kubwerera ku malo oyambira ndikubwerezanso.

Kulimbitsa minofu ya caviar

Manja okhala ndi ma dumbbell kumbali za thupi, miyendo imafalikira pang'ono. Kwezani pazitsulo zamiyendo. Bwererani ku malo oyambira ndikubwerezanso. Osawerama.

Kulimbitsa minofu ya m'chiuno ndi matako

“Zoyaka” ndi miyendo. Manja okhala ndi ma dumbbell kumbali, miyendo padera. Pitani patsogolo ndi phazi limodzi ndikuligwira pang'ono pa bondo. Kubwerera kumalo oyambira ndikubwereza ndi mwendo wina.

Malinga ndi malingaliro a American College of Sports Medicine, munthu wamba ayenera kuchita kangapo 2-10 pa sabata azichita masewera olimbitsa thupi 8-10.

Kuphatikiza apo, tikulimbikitsidwa kuchita masewera osachepera 1, kuphatikiza 8-12 yobwereza. Malangizowa ndiovomerezeka kwa odwala omwe ali ndi matenda ashuga. Komabe, ngati mukudwala matendawa komanso matenda a mtima, muyenera kugwiritsa ntchito mwayi wathu.

Zomwe mukufuna m'makalasi

Therapyutic gymnastics mwina ndi njira yokhayo yochiritsira yomwe sikutanthauza ndalama zambiri. Zomwe wodwala amafunikira ndi masikweya mita awiri aulere m'chipindacho. Kuphatikiza chopondera kapena bulangeti pansi.

Inde, ndibwino kuchita masewera olimbitsa thupi. Itha kugulika pamalo ogulitsira aliwonse (masewera ngati amenewo amalembedwa ngati "masewera olimbitsa thupi" kapena "yoga mat").

Timafunikirabe mpando, oyimba osayang'ana ... Palibe chomwe chimafunikira kupatula chidwi chanu chofuna kuchita masewera olimbitsa thupi.

Ubwino wolimbitsa thupi

Pochita izi, minofu imatulutsa shuga (glucose) m'magazi kuti ipange mphamvu. Chifukwa chake, kuchuluka kwa shuga m'magazi kumatsitsidwa.

Chosangalatsa ndichakuti minofu imatenga shuga kuchokera m'magazi, osati panthawi yochita masewera olimbitsa thupi, komanso kwa kanthawi kumapeto kwa gawo.

Izi zimathandizanso kuti maselo azikhala ndi insulin. Zomwe zimathandizanso kuchepetsa shuga.

Kuphatikiza apo, chifukwa cha kayendedwe kapadera ka algorithm, masewera olimbitsa thupi amathandizira kugwira ntchito kwa kapamba, chiwindi ndi ndulu, ndikuthandizira kutsitsa cholesterol.

Ndani sayenera kuchita izi

Tsoka ilo, si aliyense amene angachite izi. Pali ma contraindication - nthawi zambiri, mwamwayi, osakhalitsa. Chifukwa chake.

ZOTHANDIZA KUCHEDWA ZOPEREKA izi sizingachitike:

- kuchulukitsa kwa matenda aliwonse amkati, mwachitsanzo, kukokoloka kwa kapamba kapena cholecystitis, ndi appendicitis, ndi zina zambiri,

- ndi inguinal hernias ndi hernias wam'mimba,

- ndi kuvulala kwamtima kwambiri, mwachitsanzo, ndi matenda akulu a ischemic komanso m'miyezi itatu 3-6 pambuyo panjira ya infracation,

- ndi paroxysmal tachycardia kapena atraya fibrillation, ndi aortic aneurysm, wopanda zolakwika zamtima,

- m'miyezi isanu ndi umodzi yoyamba itatha sitiroko.

- ndi matenda a msana kapena ubongo (mwachitsanzo, ndi meningitis),

- atavulala kwambiri m'mutu,

- Ndi kuvulala kwa msana, mwachitsanzo, ndi kupindika kwa mafupa a msana mu gawo la kubwezera.

ZOTHANDIZA KUCHEMA NDIPO ZOPANDA CHINSINSI KUTI PANGOPANDA:

- atangochita opaleshoni yam'mimba ndi pachifuwa (ndikofunikira kudikirira pafupifupi miyezi iwiri),

- ndi chimfine ndi chimfine, ndi kutentha kwambiri kwa thupi - choyamba muyenera kuyembekeza kuchira kooneka, kenako dikirani sabata lina,

- pakati pa miyezi 3 kapena kupitilira, miyezi itatu itabadwa,

- at lakuthwa kupweteka kumbuyo, komanso m'malo omwe ululu kuchokera m'munsi kumbuyo komwe kumayambira muzu wamanjenje (choyamba muyenera kuthetseratu kupweteka, ndipo pokhapokha mutha kuyamba kuchita masewera olimbitsa thupi pang'onopang'ono).

- pakuwonjezereka kwakukulu kwa intracranial, masewera olimbitsa thupi ayenera kuchitidwa mosamala kwambiri, ndipo katundu adzachulukitsa pang'onopang'ono,

- azimayi ayenera kudumphira m'makalasi ovuta pantchito,

- samalani ndi kuthamanga kwa magazi, mwachitsanzo, ngati kupanikizika kwanu kukuposa 140-150 / 90. Kupatula apo, kuchita masewera olimbitsa thupi kuchokera ku zovuta izi kungakulitse kukakamizika kwakanthawi.

Chifukwa chake, choyamba khazikitsani kupanikizika - mwachitsanzo, kugwiritsa ntchito kupuma kochokera pa Zakumapeto No. 1, pokhapokha pokhapokha zolimbitsa thupi kuchokera ku Zowonjezera No. 2.

Za malingaliro

Zochita zina zoyambirira zimaperekedwa kwa anthu ambiri omwe ali ndi vuto lalikulu. Mwezi woyamba mutatha kuchita masewera olimbitsa thupi, mumatha kumva ngati mukumva kupweteka. Nthawi zina, mavuto akhoza kutuluka. Ndipo pambuyo pamaphunziro, mutu umatha kupweteka (kuchokera kuzovuta zachilendo za minofu ya khosi). Izi ndizabwinobwino.

Khalani oleza mtima. Mwinanso, pakatha masabata atatu mungamve bwino: shuga idzasinthasintha, ntchito idzachuluka, mudzakhala bwino komanso muzikhala bwino.

Zolimbitsa thupi

Zochita zolimbitsa thupi zikuwonetsedwa ndi mlangizi wa masewera olimbitsa thupi Lana Paley, wolemba Better Better Yoga.

Ntchito zitatu zoyambirira ndi zamphamvu kwambiri, ziyenera kuchitika mwachangu kwambiri. Ntchito yanu pochita izi ndikuti "mupumuke".

Koma osachita mopambanitsa. Kumbukirani kuti chilichonse ndichabwino pang'ono.

BWINO: kuyimirira, mapazi pafupi phazi lokwanira.

Manja motsatira thupi.

Kwerani mwachangu nsonga, ndipo nthawi yomweyo gwirani manja anu mmwamba ndi kutsogolo - ndiko kuti, kwezani manja anu pamwamba pamutu panu.

Kenako chepetsani pansi poyambira.

Bwerezaninso masewera olimbitsa thupi mwachangu liwiro 15- 15.

Zindikirani Izi zitha kuchitika ndi ma dumbbells opepuka olemera 1-3 kg.

BWINO: kuyimirira, mapazi pafupi phazi lokwanira. Manja motsatira thupi.

Squat mwachangu, koma osati mozama, koma pafupifupi angle 90 (osati kutsika).

Munthawi yomweyo ndi squat, kwezani manja mowongoka, ndi kuwatambasula pamaso panu pachifuwa.

Kenako bwererani ku malo oyambira.

Bwerezaninso masewera olimbitsa thupi mwachangu liwiro 15- 15.

Cofunika: osayandikira kwambiri, osachepera madigiri 90 - apo ayi mumakhala pachiwopsezo cha "kuwononga" meniscus.

Imachitika ndi ma dumbbells opepuka olemera 1-3 kg.

BWINO: kuyimirira. Manja amagwada, ndikugwedezeka kumbuyo kwamapewa.

Imikani manja anu pamutu panu.

Kenako achepetsani kubwerera kumapewa anu. Bwerezani kayendedwe ka manja anu mmwamba ndi pansi nthawi 15, ndipo muchite izi mwachangu.

Mukamaliza kuchita masewera olimbitsa thupi, ikani pansi ma dumbbells, tsitsani manja anu pansi ndikuwapumula kwathunthu.

BWINO: atakhala pamphepete mwa mpando. Miyendo ili yokhotakhota pang'onopang'ono kuposa 90 °. Manja ali pamaondo anu.

Yembekezerani maondo anu, kenako yongolani mwachangu, mpaka mutatsamira pang'ono.

Gwadani mpaka maondo anu kachiwiri - weruzani - tsamira pang'ono. Bwerezani nthawi 15-20.

Mukamachita izi, kuwonjezeka kwakanthawi kwam'mimba kumachitika, ndipo zotsatira zake, ziphuphu, chiwindi ndi ndulu zimayatsidwa pang'ono.

Cofunika: palibe chifukwa chochita izi mukatha kudya.

Kuthamanga pansi.

BWINO: akugona kumbuyo kwako. Miyendo ili yoweramitsidwa mawondo, tibia ya mwendo wamanzere umadutsa tibia ya mwendo wamanja. Mapazi pansi. Zida zopitilira thupi lonse.

Pang'onopang'ono, osalala komanso osagwedezeka amakoka miyendo yolowera m'mimba (popanda thandizo la manja, inde).

Mfundo yofunika - kokerani m'chiuno mwanu, osati maondo anu pachifuwa chanu! Osachotsa pelvis yanu pansi!

Khalani mumalo awa, miyendo yanu itakwezedwa m'mimba mwanu masekondi 1-2. Ndiye pang'onopang'ono kwambiri komanso bwino chepetsani miyendo yanu kumbuyo komwe mukuyamba.

Cofunika: Osaponya pansi pansi, koma pang'onopang'ono mutsike pomwe mukugwira minofu yam'mimba yanu.

Poyambira udindo kwenikweni pumulani kwa masekondi 1-2.

Chitani zolimbitsa thupi maulendo khumi ndi asanu, pang'onopang'ono ndikukoka bwino miyendo yanu m'mimba mwanu, ndikuwatsitsanso pang'onopang'ono kubwerera komwe anali.

Kenako pumulani pang'ono (pafupifupi theka la mphindi - miniti).

Kenako sinthani pomwe pali miyendo: ikani mwendo wakumbuyo chakumanja pamwamba pa mwendo wakumbuyo kumanzere. Ndipo chitani zolimbitsa thupi maulendo 10-15.

Cofunika: mukamachita masewera olimbitsa thupi, pewani kusuntha mwadzidzidzi, apo ayi mungayike "kuwononga msana wanu."

Kuthamanga pansi.

ZOLEMBA: chagona kumbuyo kwanu, miyendo itapinda mawondo, mapazi pansi. Manja atagundidwa kumbuyo kwa mutu, nsapato zinagoloka.

Pang'onopang'ono, bwino komanso popanda jerks, kanizani bondo la mwendo wakugwada kumanzere.

Gwiritsani izi kwa masekondi 1-2. Kenako pang'onopang'ono kwambiri komanso bwino pang'onopang'ono mkono ndi mwendo wanu kubwerera pamalo ake oyambirirawo. Poyambira, onetsetsani kuti mwamasuka kwathunthu kwa masekondi 1-2. Bwerezani masewera olimbitsa thupi kasanu.

Kenako chitani zomwezo motsutsana ndi izi: kokerani bondo lamanzere kudzanja lamanzere - komanso kasanu.

Ndiponso, kokerani bondo lamanja maulendo asanu kumanzere, ndi zina kasanu - bondo lamanzere kumanzere.

ZOFUNIKIRA KWAMBIRI: Nthawi yochita masewera olimbitsa thupi, osakoka khosi lanu ndi manja anu, osati mkono kwambiri wopita kumapazi momwe mwendo umayenera kugwira ntchito. Ndipo chinthu chimodzi: mukamachita masewera olimbitsa thupi, pewani kusuntha mwadzidzidzi, apo ayi mungayike "kuwononga msana wanu."

Ichi ndi masewera olimbitsa thupi okongola omwe ndi oyenera kwa achinyamata okha kapena mwamphamvu odwala apakati komanso achikulire.

Kuthamanga pansi.

ZOLEMBA: atagona kumbuyo kwako, miyendo itapinda mawondo, miyendo itaponderezedwa pansi, mikono itakulungidwa m'thupi.

Popanda kuchotsa phazi lanu pansi komanso osasunthasuntha, bwino komanso osagwedezeka pachifuwa chanu, kutsogolo kwa mawondo anu, ngati kuti mukufuna kukhala pansi.

Sichokayikitsa kuti mungakhale pansi, koma osachita manyazi, chinthu chachikulu ndikupanga zovuta m'matumbo am'mimba.

Ngakhale simunathe kukhala pansi, ndipo mutha kungoyandikira chifuwa chanu, kupendekera pang'ono masekondi 1-2.

Kenako pang'onopang'ono mubwerere koyambira.

Poyambira udindo kwenikweni pumulani kwa masekondi 1-2. Bwerezani masewera olimbitsa thupi nthawi 8-12. Yendetsani pang'onopang'ono komanso bwino.

Cofunika: Mukatambatitsa chifuwa chanu, yesetsani kuti musazungulire msana wanu nthawi iliyonse yomwe ingatheke. Fikani kutsogolo ndi chifuwa chanu, osati mikono ndi khosi lanu.

3 zina zofunika kwambiri:

- osawongola miyendo ndi maondo,

- osachotsa mapazi anu pansi,

- mukamachita masewera olimbitsa thupi, pewani kusuntha mwadzidzidzi kuti "musang'ambe msana wanu".

CHIYAMBI! Kuchita izi mwa anthu ena kungapangitse kuwonjezeka kwa ochepa

kukakamiza. Onani kukakamiza kwanu. Ngati chitsimikizo chikwera mutamaliza kuchita izi, musachite izi. Kapenanso muzichita zosachepera, katatu kokha.

Ndiwonso masewera olimbitsa thupi olimbitsa thupi, omwe ndi oyenera kwa achinyamata okha kapena odwala mwamphamvu omwe ali ndi pakati komanso achikulire.

Kuthamanga pansi.

MALO OYENERA NDI OGWIRITSA NTCHITO PAKATI PA ZINSINSI ZOTHANDIZA: akugona kumbuyo kwanu, miyendo yokhotakhota mawondo, miyendo yokhazikika pansi, manja atakulungidwa.

Popanda kukweza mapazi anu pansi kapena kusunthira, osalala ndikulunjika manja anu patsogolo ndikumanja momwe mungathere.

Gwiritsani izi kwa masekondi 1-2. Kenako pang'onopang'ono mubwerere poyambira.

Poyambira, onetsetsani kuti mwamasuka kwathunthu kwa masekondi 1-2.

Chitani zolimbitsa thupi katatu mpaka kumanja. Kenako chitani zolimbitsa thupi mwanjira inayo: tengani manja anu mbali yakumanzere - komanso katatu.

Kenako kachiwiri katatu kumanja, wina katatu kumanzere. Yendetsani pang'onopang'ono komanso bwino.

- osawongola miyendo ndi maondo,

- osachotsa mapazi anu pansi,

- Pewani kusuntha kwadzidzidzi kuti "musang'ambe msana wanu".

CHIYAMBI! Kuchita izi kungapangitsenso kuchuluka kwa magazi. Onani kukakamiza kwanu. Ngati chitsimikizo chikwera mutamaliza kuchita izi, musachite izi. Kapena muchite zochepa, popanda njira yachiwiri - ndiye kuti, katatu kokha mbali iliyonse.

Kuthamanga pansi.

ZOLEMBA: akugona pamimba pako. Manja amatambasuka palimodzi ndi thupi kapena kuloza mbali, mbali zamanja kuyang'ana pansi. Mapazi amakhala omasuka.

Popanda kutsamira manja anu kapena kukweza manja anu pansi, kwinaku mukupumira, pang'onopang'ono komanso mozungulira thupi. Dzukani pang'onopang'ono komanso bwino, osagwedezeka, pang'onopang'ono mumawerengera mpaka anayi.

Kutumiza mmwamba, tembenuzani mapewa anu, bweretsani masamba ndi kukhalabe m'malo ano kwa masekondi 1-2. Onetsetsani kuti mukumva momwe minofu ndi minofu yolumikizira yam'mapewa imapindika. Kenako pang'onopang'ono komanso osalala pang'onopang'ono mpaka poyambira. Kusunthira pansi, pumulani minofu ya interscapular ndi kumbuyo kwa masekondi 1-2.

Bwerezani zolimbitsa thupi maulendo 10-15, ndikuyenda pang'onopang'ono komanso bwino.

Cofunika: onetsetsani kuti mukuwerama ndikupumira mkati, dzichepetsani pamene mukutuluka.

ZOFUNIKIRA KWAMBIRI: Musataye mutu wanu kwambiri mukamachita masewera olimbitsa thupi! Mutu ndi khosi ziyenera kupitiliza mzere wammbuyo. Ndipo miyendo yanu itagona pansi pansi - osachotsa miyendo yanu pansi!

Chithunzicho pamwambapa chikuwonetsera momwe ntchitoyi siyenera kuchitikira: apa mutu wayala kwambiri, chifukwa chomwe ziwiya za khosi zimakanikizika komanso kuzungulira kwa ubongo kumasokonekera.

CHIYAMBI! Odwala ena akhama, akamachita masewera olimbitsa thupi, amakonza miyendo yawo, kuwakonza pansi pa kapu, sofa kapena mpando. Osamachita izi nthawi iliyonse. Kukhazikitsa miyendo panthawiyi kumakhala ndi zowawa kapena kutalika kwa minofu yakumbuyo.

CHIYAMBI! Kuchita izi mwa anthu ena kumatha kubweretsa kuwonjezeka kwakanthawi kwa kuthamanga kwa magazi. Ngati muli ndi vuto lotenga matenda oopsa, poyamba chitani zolimbitsa thupi mosamala, pocheperako - ingolowezani thupi limodzi mokhazikika m'malo mokhazikika nthawi 10-15.

Ngati mavuto anu sawonjezeka nthawi yomweyo, pang'onopang'ono onjezerani katundu - sabata lachiwiri, chitani mapikiselo asanu ndi limodzi paulendo umodzi, ndipo patatha sabata ina - 8-9 kupatuka. Ndipo mu sabata lachinayi ndikuyamba kuchita masewera olimbitsa thupi kwathunthu.

Kuthamanga pansi.

ZOLEMBA: akugona pamimba pako. Manja amagwada m'manja.

Fotokozerani nsonga zanu mmbali, zala pang'ono kutsamira pa akachisi, koma osati mwamphamvu kwambiri.

Mukamayamwa, pindani pang'onopang'ono thupi ndi manja anu.

Dzukani pang'onopang'ono komanso bwino, osagwedezeka, pang'onopang'ono mumawerengera mpaka anayi.

Pokhala mutawerama momwe mungathere, kokerani nsonga zanu ndipo nthawi yomweyo mugwirizanitse masamba anu: limbitsani minofu yanu.

Gwiritsani izi kwa masekondi 1-2, kenako pang'onopang'ono komanso bwino osadukiza, ndikuyamba masekondi 1-2 kupumula kwathunthu.

Bwerezani zolimbitsa thupi maulendo 10-15, mukuyenda pang'onopang'ono komanso bwino.

Cofunika: bwerani m'mwamba pamene mukupuma;

ZOFUNIKIRA KWAMBIRI: mukukweza thupi, osakankhira pamimba, koma kwezani ndikugwira thupi chifukwa chantchito (makamaka) ya minofu ya kumbuyo. Chomwe chikuchitikira sichili mu mphamvu yakuchepetsa, koma pakuchepetsa masamba.

Lingaliro linanso. Monga momwe zilili ndi masewera 9, musataye mutu wanu kwambiri! Mutu ndi khosi ziyenera kupitiliza mzere wammbuyo. Ndipo miyendo yanu itagona pansi pansi - osachotsa miyendo yanu pansi!

Chithunzichi pansipa chikuwonetsa momwe izi siziyenera kuchitikira: apa mutuwo umakwezedwa kwambiri, chifukwa chomwe ziwiya za khosi zimakanikizika komanso kuzungulira kwa ubongo kumasokonekera.

Masewera olimbitsa thupi okongola omwe ndi oyenera achinyamata okha kapena mwamphamvu odwala apakati komanso achikulire.

Kuthamanga pansi.

ZOLEMBA: akugona pamimba pake, miyendo yowongoka. Zida zodutsa thupi ndipo zimakhazikika.

Popanda kutsamira manja anu, pang'onopang'ono komanso bwino musadzutse miyendo yanu yowongoka - momwe mungathere popanda "kuwononga". Onetsetsani kuti mapewa anu samatuluka pansi ndipo thupi lanu lapamwamba limatsitsimuka momwe mungathere.

Kwezani miyendo yanu momwe mungathere, pitilirani izi kwa masekondi 1-2.

Kenako pendekerani miyendo yanu pang'onopang'ono mpaka poyambira, ndikupumula kwa masekondi 1-2.

Bwerezani kusunthaku, miyendo yowongoka m'mwamba ndi pansi, nthawi zina 10-15. Yendetsani pang'onopang'ono komanso bwino.

Cofunika: osachulukitsa - musakweze miyendo yanu kwambiri, apo ayi mwina mungang'ambe kumbuyo kwanu! Poyamba, ndikokwanira kukweza miyendo yanu masentimita 10 mpaka 20 kuchokera pansi.

Cofunika: kwezani miyendo yanu ndikupuma, tsitsani miyendo yanu pamene mukutuluka.

CHIYAMBI! Kuchita izi mwa anthu ena kumatha kubweretsa kuwonjezeka kwakanthawi kwa kuthamanga kwa magazi. Ngati muli ndi vuto lodana ndi matenda oopsa, poyamba chitani zolimbitsa thupi mosamala, mosachepera voliyumu - kwezani ndikuchepetsa miyendo yanu katatu kokha mwa njira imodzi, m'malo mwa nthawi 10-15.

Ngati kupsinjika kwanu sikukwera nthawi imodzi, pang'onopang'ono muwonjezereni - kwa sabata lachiwiri, chitani zolimbitsa thupi maulendo 6,6 kamodzi, ndipo pambuyo pa sabata ina - 8-9 zina. Ndipo mu sabata lachinayi ndikuyamba kuchita masewera olimbitsa thupi kwathunthu.

Mtundu wosavuta wa zochita zam'mbuyomu (koma mphamvu zake zili zofanana).

Ntchito iyi ndi ya aliyense. Ngakhale kwa iwo omwe adachita masewera olimbitsa thupi mbuyomu movutikira kapena ayi.

Kuthamanga pansi.

ZOLEMBA: akugona pamimba pake, miyendo yowongoka. Zida zodutsa thupi ndipo zimakhazikika.

Pang'onopang'ono mukweze mwendo wamanja wowongoka pa bondo pafupifupi 20-30 cm kuchokera pansi. Tsekani phazi pamalo awa kwa masekondi 1-2. Kenako pendekerani mwendo pang'onopang'ono pamalo ake oyambirirawo ndikupumitsanso kwa masekondi 1-2.

Bwerezani ndi phazi lanu lamanja nthawi zina 12-15.

Cofunika: kukweza mwendo, nthawi iliyonse muzigwire kumtunda kwa masekondi 1-2, kutsitsa mwendo pansi, nthawi iliyonse onetsetsani kuti mwapumula minofu ya mwendo kwa masekondi 1-2. Mukamachita masewera olimbitsa thupi, onetsetsani kuti mwendo sugwada pabondo ndikukhala wowongoka.

Pambuyo popumula pang'ono chitani zomwezo ndi phazi lanu lakumanzere.

Cofunika: miyendo yonse imayenera "kupunthidwa" nthawi yomweyo.

Cofunika: kwezani phazi lanu pakupuma, tsitsani phazi lanu pamene mukutuluka.

CHIYAMBI! Kwezani mwendo uliwonse, muyenera kuwonetsetsa kuti kusunthaku kumachitika kokha chifukwa cha kuyesa kwa minofu ya ntchafu ndi minofu ya gluteal. Mafupa am'mimba ndi mafupa amayenera kukanikizidwa pansi, thupi siliyenera kutseguka pambuyo mwendo womwe ukukwera. Palibe chifukwa chilichonse chokweza mwendo kwambiri - apo ayi mutha "kung'amba msana wanu".

Chithunzi cham'munsi chikuwonetsa momwe izi siziyenera kuchitikira: apa mwendo umaponyedwa m'mwamba kwambiri, chifukwa kumbuyo ndiko "kupindika", mitsempha ya magazi imapanikizika ndipo “magazi” amasokonekera.

ZOLEMBA: kuyimirira pamiyendo yonse inayi, kupumula pa kanjedza ndi mawondo.

Ngati mukufuna, mutha kugona pa sofa yotsika, kama kapena pogona - kotero kudzakhala kosavuta kuti mukhale osamala. Koma miyendo yomwe imagwada pamaondo ikuyenera kukhala pansi.

Ndipo vuto linanso - ngati limakupweteka kugwada pansi, mutha kuyala bulangete yaying'ono kapena pindani loyenda pawiri kapena patatu pansi pa mawondo anu.

Pang'onopang'ono mukweze mwendo wamanzere pang'onopang'ono, ndikugwada pa bondo pakona lamanja, ndikukonza izi kwa masekondi 1-2.

Kenako pang'onopang'ono ndi bwino pansi mwendo wanu pansi. Chitani zolimbitsa thupi ndi phazi lanu lakumanzere 10-12.

Pambuyo popumula pang'ono chitani masewera olimbitsa thupi ndi dzanja lanu lamanja.

Cofunika: kukweza mwendo, nthawi iliyonse muziugwira pamwambapa kwa masekondi 1-2. Ndi phazi lanu pansi, onetsetsani kuti mwapumula minofu ya miyendo yanu kwa masekondi 1-2 nthawi iliyonse.

Cofunika: Mukamachita masewera olimbitsa thupi, onetsetsani kuti mwendo umakhalabe wogwada pa bondo pafupi 90 °. Ndipo musakweze mwendo wanu kwambiri, osagwedezeka. Yendani mozungulira bwino komanso pang'onopang'ono.

ZOFUNIKIRA: miyendo yonse imayenera "kupunthidwa" nthawi yomweyo.

DZIKO: kukhala pamphepete mwa mpando. Miyendo ili yokhotakhota pang'onopang'ono kuposa 90 °.

Yambirani momwe mungathere. Pumulani kwathunthu. Manja anu ndi mutu zikhazikike pansi momasuka.

Osachitanso zina. Ingopumulani pamalo amenewo kwa mphindi pafupifupi 2-3. Mudzaona kuti mukapuma, thupi lanu lidzatsika pang'ono. Osamuvutitsa - ingopumulani ndi kupuma. Chifukwa chiyani "ntchito yaulesi iyi" ndiyofunikira? Choyamba, kuti muchepetse ndikupumula mutatha kuchita masewera olimbitsa thupi. Kachiwiri, pochita izi, kuwonjezeka kwakanthawi kwam'mimba kumachitika, ndipo zotsatira zake, ziphuphu, chiwindi ndi ndulu zimayatsidwa pang'ono.

CHIYAMBI! Kuchita izi mwa anthu ena kumatha kubweretsa kuwonjezeka kwakanthawi kwa kuthamanga kwa magazi. Ngati muli ndi vuto lotenga matenda oopsa, choyamba chitani zolimbitsa thupi osapitiliza 30 cm. Mu sabata, onjezani masekondi 10, mu sabata - kachiwiri masekondi 10, ndi zina zotero. Bweretsani nthawi yochita masewera olimbitsa thupi kwa mphindi ziwiri ndikuyimilira.