Mitundu ya kuumitsa

Tonsefe tikudziwa kuti ndifunika bwanji kuteteza mphamvu za mthupi. Njira yabwino kuti izi sizingatheke kukonzekera osati zovala zofunda, koma zovuta. Izi ndizo kaphunzitsidwe ka mphamvu zotetezera zomwe thupi limalumikiza pangozi powona ngozi. Njirayi idzakuthandizani kuti mukhalebe, ngakhale mumzindawu muli ndi chimfine kapena mukudwala ndi munthu wina. Ngati kuchokera ku mitundu yonse ya kuuma inu mumadziwa bwino kutsanulira madzi a ayezi, kuima mu chisanu - simukudziwa zoyambirira!

Yolani kuumitsa

Pansipa tiyang'ana njira zosiyanasiyana zovuta, koma tisanamvetsetse mfundo zazikulu zomwe zidzatipangitsa kupsa mtima thupi, komanso kuti tisadwale thanzi lathu. Njira ndi njira zowumitsa zingakhale zosiyana, koma mwalamulo lirilonse losavuta likhonza kukhala lothandiza:

1. Kusagwirizana . Musanayambe ndondomekoyi, yesetsani kukonzekera thupi: kusamba, kusambira mapazi, etc.
2. Nthawi zonse ndi kupitiriza . Palibe chifukwa chokwiya 3-4 nthawi miyezi isanu ndi umodzi. Ndikofunika kuzimitsa pang'onopang'ono ndi pang'onopang'ono - iyi ndi njira yabwino kwambiri. Osachepera kawiri pa sabata. Mukataya zinthu izi, pambuyo pa masabata 3-4 zotsatira zimatha, ndipo thupi la ana "limaiwala" ngakhale mofulumira - pasanathe sabata. Kuleka kuuma ndi kokha ngati matenda ali.
3. Kusintha . Mukadumphira mu dzenje popanda kukonzekera, mwinamwake mudzazizira. Ndikofunika kuti pang'onopang'ono uwonjezere kukula kwa zovuta, koma kuti thupi lichitapo kanthu.
4. Zosiyanasiyana . Musaganizire njira imodzi yokha yochepetsera thupi, muyenera kugwiritsa ntchito njira zosiyanasiyana.
5. Zochitika payekha . Choyamba funsani ndi dokotala, monga kuumitsa sikuti aliyense akhoza kuzindikira chimodzimodzi. Panthawiyi, musaiwale za kudziletsa, muyenera kukhala ndi moyo wabwino, kuthamanga, kulemera, kudya, ndi kugona.
6. Chitani mipata . Ngati tsiku lina mukasankha kupsa mtima madzi ndi mpweya, samalirani bwino.

Musaiwale za njira yoyenera: ngati mukuyesera kugwiritsa ntchito zovuta zomwe sizinali zachikhalidwe, nthawi zonse yesani zoopsa zomwe mungachite ndikupanga chisankho chotsatira.

Mitundu ya kuumitsa

Nenani mwamsanga kuti ndibwino kuyamba kuyamba kutentha m'chilimwe. Ngakhale kuti nyengo yozizira imawoneka bwino, osakonzeka bwino sangagwire ntchito yanu. Tiyeni tione njira zosiyana zovuta:

1. Kuzimitsa ndi mpweya . Ndikofunika kuyamba kuuma mu chipinda chabwino cha mpweya wokwanira pa kutentha kwa madigiri pafupifupi 16 mu mawonekedwe osasunthika. Ndi bwino kuyamba ndi mphindi 3-5, pomwe simangoyima, koma masewera olimbitsa thupi. M'tsogolomu, ndibwino kuti mutenge mawotchi apamwamba pamsewu. M'nyengo yozizira m'pofunika kuvala molingana ndi nyengo ndi kuphatikiza phwando la kusamba ndi masewera a chisanu - masewero, skate, ndi zina zotero.
2. Kutentha ndi dzuwa . Tonsefe tikudziwa kuti pogwiritsa ntchito mazira a dzuwa, thupi lathu limapanga vitamini D palokha, ndipo zonsezi zimakhala bwino. Tengani kusamba kwa dzuwa m'mawa, pamene mpweya uli woyera ndipo palibe kutentha, kapena pafupi kulowa. Pakatikati gulu, nthawi yabwino ndi 9-13 ndi 16-18 maora; koma kum'mwera - maola 8-11 ndi 17-19. Ndikofunika kuyamba ndi kutentha osati kuchepa kupitirira 18-19 madigiri, kuchokera pa 3-5 mphindi ndikubweretsa ola limodzi. Simungathe kugona pa nthawi ino. Musaiwale za kapu ndi magalasi kuti muteteze mutu ndi maso.
3. Kutentha ndi madzi (kuphatikiza kusambira) . Izi zimaphatikizapo zovuta zonse - kupukuta, kutsuka, kukhetsa, kusamba zosiyana, kusamba ndi kusamba m'madzi otseguka. Mfundoyi ndi yofanana: Kuchokera kumadzi otentha kupita ku chimfine ndikupitirizabe kukhala m'nyengo yozizira mu bafa, komanso m'nyengo ya chilimwe m'mabwato.