Kupotozedwa msana, kuphatikizapo kuwononga mawonekedwe onse a chiwerengerocho, kukhoza kubweretsa mavuto ambiri azaumoyo. Kuwombera nthawi zonse kumabweretsa scoliosis , kusokonezeka kwa magazi, kupuma pang'ono ndi kupweteka kumbuyo. Kuti mupewe mavutowa, muyenera kupereka thupi lanu osachepera 20-30 mphindi patsiku ndikuchita masewera olimbitsa thupi ndi okongola.
Zochita zolimbitsa thupi
Musanayambe kuphunzitsa, yesani kuyesa malo anu poyamba. Pachifukwa ichi, muyenera kuyimilira molunjika, kumangirira kumbuyo kwanu ndi kumangiriza mapewa anu, kukoketsa manja anu mmbuyo, ndikukweza chidole chanu. Ngati izi sizikudziwika kwa inu, ndiye kuti mkhalidwewo uyenera kukonzedwa ndikukonzedwa.
Asanayambe kuchita masewera olimbitsa thupi ayenera kukhala okonzeka kutambasula. Pachifukwa ichi, imani molunjika, ikani manja anu muzitsulo ndikukweza mmwamba, kutambasula msana. Kenaka imani pa zala zanu ndipo mutambasule manja anu momwe mungathere.
Pambuyo pake, bweretsani manja anu kumbuyo ndikuyesa kuwanyamulira pamwamba, kuchotsa mapewa. Kenaka pitani pansi ndikukweza mmwamba manja anu, kenako muwerama mobwerezabwereza kumbali. Onetsetsani kuonetsetsa kuti chiuno chili cholimba. Mukamaliza kutentha, mukhoza kuyamba masewera olimbitsa thupi.
- Imani pazinayi zonse ndikupotoza, ndikugwetsa pakhosi limodzi ndi limodzi kumbali yakanja ndi yamanzere. Chitani zobwereza 6-8.
- Pitani ku malo ogona pansi, manja patsogolo panu. Bwererani pansi, mutchepetse mutu wanu momwe mungathere. Ndiye, mutembenuzire mutu wanu, yang'anani choyamba pa chidendene chimodzi, ndiye pamzake. Onaninso maulendo 6-8.
- Chiyambi choyamba ndi chimodzimodzi ndi zochitika zam'mbuyomu. Tsopano kwezani dzanja lanu lamanja ndi mwendo wanu wamanzere, khalani pamalo awa kwa masekondi asanu ndi awiri. Bwerezaninso chimodzimodzi ndi dzanja lamanzere ndi phazi lamanja. Chitani zobwerezabwereza zowerengeka. Izi zidzakuthandizani kulimbitsa minofu ya kumbuyo ndipo idzakhala nambala 1 yogwiritsira ntchito masewera olimbitsa thupi.
- Pa malo oyambirira omwewo, ikani manja anu muzitsulo, kukoka iwo kutsogolo kwanu ndikukweza miyendo yanu. Chitani zobwereza mpaka mutatopa.
- Pambuyo pake, ikani mphumi yanu mmanja mwanu, mutseke mulowe, ndikukankhira chifuwa chanu pachifuwa chanu. Mu malo awa, tukutsani thunthu pafupifupi khumi.
Komanso, musaiwale kupopera minofu ya makina osindikizira, omwe amathandizanso kusunga malo molondola.
Ndikoyenera kudziwa kuti pamafunika kuchita masewera olimbitsa thupi komanso abwino kuti achite nthawi zonse. Pambuyo pa miyezi 1-1,5 mudzatha kuona zotsatira za kuyesayesa kwanu.