Kupuma pamene muthamanga

Pofuna kusunga thupi lake ndi mau, kuti thupi likhale laling'ono komanso loyenera, nkofunikira kuthamanga. Zimakulolani kugwiritsa ntchito magulu akuluakulu a minofu, kulimbitsa kayendedwe ka kayendedwe kake, kamene kamayambitsa kagayidwe kake kamene kamakhala ndi phindu pang'onopang'ono, kamathandizira kuti magazi asapangidwe, kumaonjezera bwino ndi kupirira.

Kodi mungapume bwino bwanji mukamathamanga?

Panthawi yothamanga, mtima wamtima umasokonezeka kwambiri, ndipo chifukwa chake, kupuma mofulumira kumachitika . Nchifukwa chake ambiri akuyang'ana malangizowo omwe amakupatsani mpweya wabwino. Kupuma kwa anthu kumasiyana kwambiri, koma malamulo ena onse alipobe. Musanayambe kuyenera ndikofunika kutambasula minofu ndikupuma mokwanira. Thandizani masewera, tilts ndi kutembenuka kwa torso. Pachifukwa ichi, muyenera kuyika pamene chifuwa chimakanikizika, ndi kutulutsa - pamene chikukula.

Kupuma panthawi yothamanga kuyenera kuyendetsedwa, chifukwa ngati simungayambe kuyambira. Pamene akuthamanga, mphamvu yopanda mphamvu imapangidwa, thupi silikusowa mpweya. Ngati kupuma kuli kolakwika, kuthamanga kwa mtima kumafulumira ndipo nkhawa imapezeka.

Mukamathamanga mtunda wautali muyenera kupuma mpaka kumaliza. Kupuma kumakhala kofatsa komanso kosalekeza, ndikuyikira pamphuno. Kawirikawiri, mu boma, munthu amagwiritsa ntchito chifuwa kupuma, momwe thupi limagwiritsira ntchito kuchuluka kwa khama. Pankhaniyi, mpweya umangoyenda kumtunda wa mapapo.

Oxygen metabolism amapezeka bwino m'mapapo. Ndicho chifukwa kupuma nthawi yothamanga kumachitika bwino mothandizidwa ndi chifuwa kapena gawo la m'mimba. Pachifukwachi, inhalation ndi kutuluka kwa madzi ziyenera kukhala zizindikiro, kusinthasintha nthawi zonse. Iwo akhoza kukhala osiyana, mwachitsanzo, pa masitepe onse awiri kapena atatu. Ndikofunika kusankha nokha nyimbo yoyenera. Muyeneranso kuyendetsa mpikisano wa mpikisano, kotero kuti mphamvu zogwiritsira ntchito mapeto ake zikhalebe.

Kupuma panthawi yothamanga kungatheke motere:

• Kupuma ndi kutuluka ndi pakamwa panu;
• Kupuma mkati ndi kunja ndi mphuno zako;
• Lembani ndi pakamwa panu, ndi kupuma mphuno zanu;
• Kupuma m'mphuno mwanu, ndi kupuma m'kamwa mwako.

Aliyense amasankha yekha momwe amalingalira kwambiri. Komabe, ndi zofunika kuti mupange kupuma pamene mukuyenda m'mphuno. Ndiye kutopa kumabwera patapita kambiri. Mukhozanso kukhazikitsa ndi mphuno zanu ndi kutulutsa pakamwa panu. Izi ndizonso zabwino. Tiyenera kukumbukira kuti pamene muthamanga ndi bwino kutsegula pakamwa panu, chifukwa kupuma kwina kuli kovuta.

Pakati pa mpikisano, muyenera kuganizira zovuta. Ndizofunikira, kuti iye mu miniti yopangidwa kuchokera ku 120 mpaka 150 mavunda. Apo ayi, kuthamanga sikubweretsa phindu lalikulu ndipo kungakhale kovulaza. Kupweteka kuyenera kubwezeretsedwa kwa mphindi 10. Ngati izi sizichitika, ndiye kuti katunduyo ndi wokwera, ayenera kuchepetsedwa. Ochita masewera, kuti athe kuyang'anira ntchito ya mtima ndi chiwombankhanga cha mtima, pezani mtima woyang'anira makina oyendetsa ntchito. Ikhoza kuperekanso mwayi wina. Mwachitsanzo, kuyendetsa GPS, komwe mungadziŵe malo, komanso liwiro la kuthamanga.