Ntak-a na-agbatị ma na-ekpo ọkụ tupu ọzụzụ

Otu akụkụ nke mgbatị ahụ dị mkpa bụ ọkụ. Ọ bụrụ na ileghị anya na ya, mgbe ọ bụla ị na - ebute ihe ize ndụ nke mmerụ ahụ. Ọ bụghị n'efu ka ndị na-eme egwuregwu na-adịghị adaba n'ime akụkụ nke ọzụzụ ahụ, ruo mgbe mkpịsị ụkwụ, akwara, nkwonkwo, cartilage, disvertebral disks na connective tissues na-ekpo ọkụ nke ọma.

Ịmalite ikpo ọkụ tupu ọzụzụ enyeere aka ahụ aka n'ime ọrụ ọzọ. Na ndụ kwa ụbọchị, mmadụ anaghị emezikwa ya, yabụ ọ bụrụ na ị na-agbanwe ozugbo na klas na-enweghị ọkụ, ị nwere ike imebi ahụ ike gị. Ya mere, ihe ga-esi na ya pụta nwere ike ịbụ ihe ndị na-esonụ: mgbawa, ịgbatị, mkparụ obi, mkpụmkpụ ume, dizziness, wdg. Ma ọ bụrụ na ọkụ na-ekpo ọkụ tupu enwee ike ịzụ ọzụzụ na-enweghị isi, mgbe ahụ site na nsogbu ndị a niile, ị nwere onwe gị.

Kedu ihe na-eme mgbe a na-ekpo ọkụ? Ọdịdị nke ahụ na-arịwanye elu nke nta ka ọ dị elu site na ogo atọ, mgbasa ọbara na-emeziwanye mma, uru ahụ na-agbanwewanye, na ntachi obi na-amụbawanye. N'ihi nke a, ahụ na-adịwanye ike ọgwụgwụ n'oge ọzụzụ karịa ma ọ bụrụ na ị na-eme na-enweghị ọzụzụ.

Ịmị ọkụ n'ihu ọzụzụ kwesịrị ịmalite iji nwayọọ nwayọọ. Mgbe ahụ, ọ ghaghị ịba ụba. Ọ dị mma na-amalite na a ìhè na-ekpo ọkụ na-elu-aerobic mmegharị, dị ka jumping na ntụpọ, swings ụkwụ ya na aka, na-agba ọsọ, na-anọdụ-acha ọkụ, inupụ-acha ọkụ. Ọ bụrụ na ị nwere ohere ime ihe na-emegagharị igwegharị, ellipse ma ọ bụ stepper, ha ga-arụ ọrụ nke ọma iji kpoo ahu ahụ ọkụ. N'aka ozo, i nwere ike iji eriri osobo. Ịmị ọkụ tupu ị na-ewe ihe dị ka minit 10-15.

Iji emesapụrụ i nwere ike igosi na nkwonkwo omume. N'ileba anya na mbụ, ihe niile na-eme dị nnọọ mfe, ma ha na-enyere aka rụọ ọrụ nke ọma na njikọta. Ọnụọgụ nke ugboro ugboro bụ 4-5 ugboro. Guzosie ike, kpoo isi gi n'otu uzo. Mgbe ahụ isi isi na-ada-aka nri, na-aga n'ihu. Bufee ubu gị na ala, azụ ma pụta. Iru gị na ogwe aka n'ihu gị, ka a rotational ije na wrists, elbows, n'ubu - alternately ọ bụla direction. Mee ka ahụ gaa n'ihu, gbanwee ya na njupụta kachasị na gburugburu. Ọzọkwa, na-emegharị ihe ndị ahụ n'akụkụ abụọ. Guzo n'ụkwụ aka nri gị, bulie aka ekpe. Mee mkpirikpi okirikiri n'apata ụkwụ, ikpere, ikpere ụkwụ ọ bụla. Tinye otu aka na aka ekpe gị.

Jide n'aka na itinye ntanye na mmalite nke mgbatị ahụ. Ọ dị mkpa ịrụ ọrụ dị iche iche nke akwara ụkwụ, ogwe aka, azụ, obi na afọ. Onye ọ bụla nwere ikike nke onwe ya, ya mere, ọbụlagodi ma ọ bụrụ na ị gaghị adị mma ịgbatị, echefula ya. Ọ ga-akwadebe maka nkwonkwo na njikọta.

Ikwusi tupu ọzụzụ nwere ike ịgụnye ihe ndị a. Guzosie ike, na-ekpo ume, gbanye ahụ na ụkwụ. N'ịbụ aka, jide ụkwụ ala ma dọba igbe ahụ n'úkwù. N'ime nkeji, were ume. Guzo n'ụkwụ aka nri gị, gbanye ikpere aka ekpe gị ma jiri aka gi jide aka gị. Gịchaa ikiri ụkwụ ahụ. Tinyeghari aka na apata ụkwụ aka nri. Welie aka gị, site n'ike mmụọ nsọ na ahụ, gbanwee aka nri, na-ahapụ hips n'ọnọdụ. Mgbe a na-ekpochapu ya, kwughachi ya n'aka ekpe. Mee ahụ ka ị na-agbanye aka na nri ka ị na-ekpuchi, gbasie ike site n'ike mmụọ nsọ. Tinyegharịa gaa n'aka ekpe. Mee ka aru gaa n'ihu, tinye ya na ala, rute aka gị.

Izizi nke ọma tupu ị nweta ọzụzụ ga-enyere gị aka ịrụ ọrụ nke ọzọ ka ọ dị irè karị. N'ezie, ọ dịghị mkpa ka ị chee na ugbu a ị nwere ike iburu ibu ọ bụla na mgbe ị na-enwe mmetụta dị ukwuu, emetụla ihe ọ bụla. Ọ dị mkpa mgbe niile ịchebe nchebe nchebe na ọzụzụ na ịmara ihe. Mgbe ahụ, klas ga-atọ ụtọ, ma nye gị mmetụta dị mkpa.