Covid-19 Lockdown: Zochita Zosavuta Zomwe Mungachite Kunyumba

Mayina Abwino Kwa Ana

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Tsiku Lobadwa:

Tumiza

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Pa 24 Marichi 2020, Prime Minister adalamula anthu onse 1.3 biliyoni mdziko muno kuti akhale m'nyumba zawo kwa milungu itatu, kuti aletse kufalikira kwa coronavirus, yomwe yatenga miyoyo ya anthu 24,096 kuyambira pomwe idabwera mu Disembala 2019 ku Wuhan.

'Padzakhala zoletsedwa kutuluka m'nyumba zanu. Dera lililonse, chigawo chilichonse, misewu iliyonse, mudzi uliwonse sudzatsekedwa, 'watero Prime Minister Lachiwiri usiku, ndikupatsa nzika chilolezo chosakwana maola anayi lamulo lisanachitike nthawi ya 12:01 m'mawa

Ndi anthu olamulidwa kuti azikhala kunyumba kwa maola onse, pokhapokha pokhapokha ngati patakhala zachangu, dziko lonselo latsekedwa. Pamodzi ndi kuchuluka kwa mabungwe omwe atsekedwa, malo anu opatulika - malo anu otuluka thukuta ndi kulimbikira - nawonso atsekedwa. Inde, tikulankhula za masewera olimbitsa thupi anu. Mutha kulephera kupopa zolemera ku malo ochitira masewera olimbitsa thupi kuti thupi lanu likhale lokwanira, koma kodi mumadziwa kuti pali masewera olimbitsa thupi angapo omwe mungachite kunyumba kwanu?

Lero, tilemba zolemba zosavuta 12 zomwe mungachite kunyumba. Ndipo nazonso, osagwiritsa ntchito zida zilizonse.

1. Wopambana

Kuchita masewera olimbitsa thupi kosavuta, superman ndiwothandiza kwa aliyense amene ali ndi ululu wammbuyo [1] . Poganizira za nthawi yayitali yomwe mudzakhala mukukhala munthawi yotseka, zochitikazi zitha kuthandiza kulimbitsa kumbuyo kwanu komanso kumbuyo kwanu komanso mphamvu yanu yayikulu [ziwiri] .

Momwe mungachitire:

• Gonani pamimba panu pamphasa mutatambasula miyendo yanu ndikutambasula manja patsogolo panu.
• Kwezani manja ndi miyendo yanu nthawi yomweyo (10-15 cm pansi).
• Sungani mutu wanu mosalowerera ndale mogwirizana ndi msana wanu.
• Gwirani malowa kwa masekondi ochepa.
• Kenako, tsikirani kumalo oyambira.

2. Kukankhira mmwamba

Imodzi mwazolimbitsa thupi zomwe zimachitika kwambiri, ma push-up ndi masewera olimbitsa thupi kwambiri kuti akupatseni kupirira. Zimathandizanso kukulitsa mphamvu, mphamvu, kuwotcha mafuta, komanso kukulitsa kulimba kwamaganizidwe [3] .

Momwe mungachitire:

• Gonani pansi ndikuyika manja anu m'mbali mwa chifuwa chanu.
• Gwerani pang'ono m'zigongono, kanikizani thupi lanu mpaka mikono yanu ikhale yowongoka.
• Kenako, tsitsani thupi lanu pang'onopang'ono pansi mpaka chigongono chanu chikhale chopindika mpaka madigiri 90 ndikudzikankhira kumbuyo.
• Chitani ma seti 2-3 obwereza 12.

3. Kulumpha Jack

Zopindulitsa mthupi lonse, ma jacks olumpha ndi machitidwe abwino kwambiri amtima. Kuchita zodumphadumpha pafupipafupi kumatha kuthandiza kuti mtima wanu ukhale wolimba, minofu yolimba, komanso kuthandizira kuchepa thupi [4] . Zimapindulitsanso kukulitsa malingaliro anu nthawi yomweyo ndikuthandizani kuthetsa nkhawa.

Momwe mungachitire:

• Imani molunjika ndi mapazi anu pamodzi ndi manja anu mbali.
• Pitani ndikukweza manja anu pamwamba pamutu panu ndikubweretsa mapazi anu.
• Sinthani mayendedwewo ndikubwerera kumalo oyambayo.
• Kenako, yambani kuzichita mwachangu.
• Chitani masekondi 45 mpaka 60 kuti mugwire bwino ntchitoyi.

4. Galu woyang'ana pansi

Chimodzi mwazinthu zopindulitsa kwambiri pochepetsa kudzimbidwa, galu woyang'ana pansi watambasula thupi lonse ndikumasula mavuto. Kuyeserera izi kutambasula minofu yanu kuti mupereke mpumulo ku zowawa za minofu [5] .

Momwe mungachitire:

• Imani pamiyendo yanu inayi, yomwe imadziwikanso kuti tebulo.
• Pepani mchiuno mwanu mukamatulutsa mpweya ndikuwongola mawondo anu.
• Manja akuyenera kukhala ogwirizana ndi mapewa anu, ndipo mapazi anu agwirizane ndi chiuno.
• Zala ayenera kuloza kunja.
• Sindikizani manja anu mopepuka ndikutambasula khosi lanu.
• Tembenuzani maso anu ndi Mchombo wanu ndi kukhala mu malo kwa masekondi pang'ono.
• Bwerani pamalo oyambirira mwa kugwada ndi kubwerera pagome.

5. Ziphuphu

Pogwiritsira ntchito crunches, limodzi ndi zakudya zopatsa thanzi komanso zochitika zina zakuthupi, mutha kuchotsa mafuta owonjezerawo osafunikira omwe amapezeka mchiuno mwanu. Komanso, zikopa zam'mimba zimapangidwa kuti zizitha kutulutsa minofu yakuthupi [6] . Ziphuphu ndi zamitundu yosiyanasiyana.

Zowonongeka pafupipafupi:

• Gona chagada kumbuyo kwanu.
• Bzalani mapazi anu pansi, m'lifupi mwake.
• Bwerani mawondo anu ndikuyika mikono yanu pachifuwa.
• Gwirizanitsani abs yanu ndikupuma.
• Tulutsani mpweya wanu ndikukweza thupi lanu, kuti mutu wanu ndi khosi lanu zizikhala zomasuka.
• Lembani ndi kubwerera kumalo oyambira.

Crunch yopindika:

• Gona pansi pamphasa kumbuyo kwanu, ndi mawondo pamtunda wa digirii 90.
• Ikani manja anu kumbuyo kwa mutu wanu kapena pachifuwa chanu (Oyamba kumene aziwayika pachifuwa).
• Pindani mafupa anu m'miyondo yanu, ndikukweza mapewa anu pansi.
• Mukamakhotakhota pindikani kuti chigongono chimodzi chikuloza kumaondo ake osiyanako.
• Gwirani malo opindikana ndikugwirana minofu yam'mimba kwa masekondi awiri.
• Bwerezani kumbali inayo.

6. thabwa

Kuchita izi kumathandizira kulimbitsa mtima wanu, kuwonjezera tanthauzo la minofu ndikuchepetsa kupweteka kwakumbuyo. Izi zimathandizanso kutambasula minofu yanu yamiyendo, monga zochita zina zambiri zomwe zingakuthandizeni kukulitsa msinkhu wanu [7] . Zimathandizanso kulimbitsa maziko anu, kuwonjezera tanthauzo la minofu ndikuchepetsa kupweteka kwakumbuyo.

Momwe mungachitire:

• Gona pansi poyang'ana pansi.
• Ikani zigongono zanu pansi pa mapewa anu ndikutambasula miyendo yanu.
• Lowa mu abs yako ndikudzuka wekha pansi.
• Sungani mzere wolunjika kuchokera kumutu mpaka chidendene, yang'anani pansi ndikupuma bwino.
• Khalani pomwepo kwa masekondi 30 ndikupanga seti 2 mpaka 3 koyambirira, pambuyo pake yonjezerani nthawi yogwira mpaka 60secs.

7. Cobra

Zojambulazo zimakhala ndi dzina lofanana ndi mphiri atangotsala pang'ono kuukiridwa. Ndimakhalidwe omwe nthawi zambiri amalimbikitsidwa chifukwa cha matenda osiyanasiyana [8] . Cobra pose amathetsa kupsinjika kwa minofu yanu yakumbuyo ndikuthandizira kuyenda kwa msana.

Momwe mungachitire:

• Gona m'mimba mwako ndikusunga miyendo yanu pafupi ndi zala zanu pansi.
• Ikani manja anu pambali paphewa panu ndikukhazikika pamphumi.
• Limbikitsani kwambiri ndikukweza mutu wanu kupita kudera lamadzi.
• Yesetsani kuwona denga.
• Sungani malowa mpaka masekondi 20 mpaka 30.
• Lembani ndi kutulutsa mpweya kwambiri.
• Bwererani ku malo oyambirira pamene mutulutsa mpweya wozama.
• Bwerezani njirayi nthawi 4-5.

8. Amphaka

Ntchitoyi imatchedwa 'Mfumu ya masewera olimbitsa thupi'. Kuchita masewerawa kumathandiza kulimbitsa minofu ndi mafupa a thupi lanu. [9] .

Momwe mungachitire:

• Yambani ndimayimidwe oyimilira posunga miyendo yanu m'lifupi.
• Dzichepetseni mu squat pochepetsa m'chiuno mmbuyo ndi pansi ndipo mukugwada musadutse akakolo ndikupita patsogolo.
• Dzilimbikitseni ndi miyendo yanu mutuluka mu squat.

9. Maunitsi

Ntchito yabwino yolimba yomwe imakuthandizani kulimbitsa thupi lanu komanso kuyenda mchiuno mwanu [10] .

Momwe mungachitire:

• Sungani msana wanu osalowerera ndale ndikukwera mmwamba, kenako ikani manja anu m'chiuno ndikupita patsogolo ndi phazi limodzi mpaka ntchafu yanu ikufanana ndi nthaka.
• Ikani bondo lanu lakumbuyo ndikutsitsa zala zanu zakumbuyo.
• Pochita izi, khalani kumbuyo kwanu molunjika molunjika ndi bondo ndi ntchafu yathu yakumbuyo.
• Bwererani kumalo anu ndikukankhira phazi lanu lakumbuyo ndikuponda miyendo pamodzi.

10. Kutembenuka kwa m'chiuno

Kuchita izi kumathandiza kukonzekera thupi lanu kuti lichite bwino. Chiuno nthawi zambiri chimakhala cholimba chifukwa chokhala nthawi yayitali, chifukwa chake pochita izi zimathandizira kukonza kuyenda kwa chiuno. [khumi ndi chimodzi] .

Momwe mungachitire:

• Imani pansi ndi mapazi anu atapatulidwa.
• Ikani manja anu m'chiuno mwanu.
• Kenako, yambani kusuntha m'chiuno mozungulira mozungulira kumanzere kwa masekondi 10.
• Bwerezani zomwezo kumanja.

11. Glute Bridge

Zabwino kwambiri pakukweza kuyenda kwa m'chiuno ndikulimbitsa msana wanu, milatho yama glute ndiyothandiza kwambiri kwa wogwira ntchito padesiki [12] .

Momwe mungachitire:

• Kwa ichi, muyenera kugona chafufumimba, kugwadira maondo anu ndikuwatengera kuti afanane ndikusunthira patali.
• Kenako, kanikizani pansi pa phazi lanu ndikukweza ma glute (but) mmwamba potambasula m'chiuno mwanu.
• Gwirani malowa bwino 20 mpaka 30secs ndikubwereza katatu kapena kasanu.

12. Imani mwendo umodzi

Kuchita masewera olimbitsa thupi kosavuta koma kothandiza kuthana ndi kulimba kwa akakolo, kuyimika mwendo umodzi kungakuthandizeni kupewa kugwa komwe kumatha kuvulaza kwambiri [13] .

Momwe mungachitire:

• Imani chilili ndi mapazi anu limodzi.
• Khalani ndi chinthu chokhazikika monga mpando kapena kauntala wa kukhitchini pafupi kuti muthe kuchigwira mukayamba kusowa mtendere.
• Kwezani phazi limodzi pansi.
• Musalole kuti miyendo yanu ikhudze.
• Gwiritsani malo kwa masekondi 30-60.

Pamapeto Pomaliza…

Monga ambiri a ife tikugwira ntchito kunyumba panthawi yotsekemera ya covid-19, machitidwe osavuta omwe atchulidwawa atha kuthandiza kusuntha thupi lanu ndikupewa zovuta za matenda angapo monga kunenepa kwambiri, kuthamanga kwa magazi, shuga wambiri wamagazi komanso cholesterol.

Chifukwa chake, musadandaule za masewera olimbitsa thupi anu kutsekedwa koma khalani othokoza kuti muli ndi malo okonzekera. Kuphatikiza pa izi, onetsetsani kuti mukutsatira zakudya zopatsa thanzi ndikudzipezera dzuwa - kudzera m'mawindo kapena zitseko zachidziwikire. Dziwani ndipo musachite mantha. Khalani kunyumba. Khalani otetezeka.

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