Kusamala kugwa mwa okalamba

  AChifukwa cha kukula kwa anthu padziko lonse lapansi komanso zaka zomwe anthu amayembekeza kukhala ndi moyo zikuchulukirachulukira, nkhani zathanzi za okalamba zakhala nkhawa yayikulu.Kuchepa kwa zaka zokhudzana ndi zaka mu ntchito zosiyanasiyana za thupi, monga minofu ndi mphamvu, zimapangitsa okalamba kukhala okhudzidwa kwambiri ndi matenda, kuphatikizapo kugwa.Ziwerengero zikuwonetsa kuti pafupifupi anthu 172 miliyoni ndi olumala chifukwa cha kugwa pachaka, ndipo 684,000 amafa chifukwa cha kugwa.Chifukwa chake, kupewa kugwa kwakhala gawo lofunika kwambiri loyang'ana.

   Rmasewero olimbitsa thupi komanso masewera olimbitsa thupi amathandizira kwambiri kuti achikulire azikhala ndi mphamvu zolimbitsa thupi, azigwira bwino ntchito, komanso asamayende bwino, motero amachepetsa chiopsezo cha kugwa.Maphunziro a kukaniza amakhala ngati maziko ndi maziko a zochita zolimbitsa thupi kwa okalamba.Pali njira zingapo zogwirira ntchito zolimbikira, kuphatikiza:

1. Ma squats, mabenchi osindikizira, ndi mawondo owonjezera, omwe amaphatikizapo kusintha malo a thupi ndi mphamvu zogwira.
2. Kusuntha kwa manja ndi mapazi kumodzi ndi mbali ziwiri.
3. Zochita zolimbitsa thupi zimayang'ana magulu akuluakulu a minofu ya 8-10 omwe amakhudzidwa ndi ntchito za thupi ndi kuyenda.
4. Kugwiritsa ntchito magulu olimbana, zolemetsa za akakolo, ndi ma dumbbells.

   OAkuluakulu achikulire ayenera kuchita nawo maphunziro oletsa kukana 2-3 pa sabata.Chiwerengero cha seti chiyenera kuwonjezeka pang'onopang'ono kuchokera ku seti 1 mpaka 2 ndipo pamapeto pake kufika pa 2 mpaka 3.Kuchuluka kwa masewera olimbitsa thupi kuyenera kuyambira pafupifupi 30% mpaka 40% ya mphamvu zazikulu za munthu ndipo pang'onopang'ono kupita ku 70% mpaka 80%.Ndikofunika kulola osachepera tsiku limodzi lopumula pakati pa magawo omwe akuyang'ana gulu limodzi la minofu kuti atsimikizire kuchira kokwanira.

    AZochita zolimbitsa thupi za anthu okalamba zimaphatikizapo kuyenda mwachangu, kukwera mapiri kapena kukwera masitepe, kupalasa njinga, kusambira, tennis, ndi gofu.Pamalo ammudzi, masewera olimbitsa thupi amatha kukhala osavuta ngati kuyenda kwa mphindi 6 kapena kugwiritsa ntchito njinga yoyima.Kusasinthasintha komanso kutsata kwanthawi yayitali pamachitidwe ochita masewera olimbitsa thupi ndikofunikira kuti ukhale wogwira mtima.Achikulire ayenera kukhala ndi cholinga chochita masewera olimbitsa thupi panthaŵi zoikika tsiku lililonse, monga pambuyo pa kadzutsa, kupuma masana, kapena asanagone.Kuonjezera apo, motsogozedwa ndi rehabilitation therapist, akuluakulu achikulire amatha kuchita masewera olimbitsa thupi omwe ali ndi cholinga kuti apititse patsogolo mphamvu zawo zogwirira ntchito.

   In mwachidule, kuphunzitsa kukaniza ndi masewera olimbitsa thupi ndi njira zothandiza komanso zowonetsera umboni zolimbikitsa thanzi ndi moyo wa okalamba.Zochita zolimbitsa thupizi zimathandiza kuwonjezera mphamvu za minofu, kulimbitsa thupi, ndi kuchepetsa zochitika za kugwa, zomwe zimathandiza okalamba kukhala ndi moyo wathanzi komanso wokhutira.

Nkhani yowonjezereka:Zosavuta komanso zothandiza kukonzanso manja kunyumba