Uyisusa njani inkampu emlenzeni, esiswini okanye etholeni

Umxholo

• 1. Inkampu emlenzeni
• 2. Ikhram enyaweni
• 3. Ukuxhamla kwethole
• 4. Ikhram esiswini
• 5. Ikhramp esandleni okanye eminweni
• Ukutya ukulwa necramp

Ukunciphisa naluphi na uhlobo lwenkampu kubaluleke kakhulu ukolula umsipha ochaphazelekayo kwaye, emva koko, kuyacetyiswa ukuba unike umyalezo olungileyo kwimisipha ukunciphisa ukudumba nokuzisa isiqabu kukungonwabi.

I-cramp sisihlunu sesihlunu, okt, ukungqinelana okungazibandakanyiyo kwesihlunu esinye okanye ezingaphezulu, ezinokuthi zenzeke emva kokuzilolonga kakhulu, ebusuku okanye nangaliphi na ixesha, kwimeko yokuphelelwa ngamanzi emzimbeni okanye ukungabikho kwemagniziyam, umzekelo. Jonga ezona zinto zibangela imbonakalo yeekram.

Ezinye izicwangciso zokuphelisa inkampu zi:

1. Inkampu emlenzeni

Ngenkampu phambi kwethanga

Kwimeko yeekram ezinemilenze, yintoni ekufuneka yenziwe ukunciphisa iintlungu yile:

• Ikhampu phambi kwethanga: yima uze ugobe umlenze ochaphazelekayo ubuye umva, njengoko kubonisiwe emfanekisweni, ubambe unyawo kwaye ugcina le ndawo umzuzu omnye.
• Inkampu emva kwethanga: hlala phantsi nemilenze ithe nkqo kwaye ugobe umzimba wakho phambili, uzama ukuchukumisa iinzwane zakho ngeminwe yakho kwaye uhlale kule ndawo umzuzu omnye.

2. Ikhram enyaweni

Kwinkampu elunyaweni

Xa iminwe yakho ijonge ezantsi, ungabeka ilaphu phantsi kwaye ubeke iinyawo zakho phezu kwelaphu emva koko utsale umphezulu welaphu phezulu ubambe le ndawo okomzuzu omnye. Olunye ukhetho kukuhlala umlenze wakho uthe nkqo kwaye ubambe incam yeenyawo zakho ngezandla zakho, utsala iminwe yakho kwelinye icala ukuya kwikampu, njengoko kubonisiwe kumfanekiso.

3. Ukuxhamla kwethole

Kwinkampu yenkomo

Ukuxinana 'kwitapile yomlenze' akunakuchaphazela izihlunu zeenyawo, kwimeko apho, into onokuyenza kukuma malunga nemitha enye ukusuka eludongeni kwaye iinyawo zakho uzithi tyaba phantsi, uze unciphise umzimba ecaleni. , ebangela ukuba ithole lilule.

Ukuhlala phantsi ngomlenze wakho uthe nkqo kwaye ubuze omnye umntu ukuba atyhale incam yonyawo lwakho emzimbeni wakho yenye indlela. Kuya kufuneka uhlale nakweziphi na izikhundla malunga nomzuzu omnye.

4. Ikhram esiswini

Kwinkcaso esiswini

Indlela elungileyo yokuphelisa iicramps zesisu yile:

• Iimpawu zesisu esiswini: lala ngesisu, beka izandla zakho emacaleni uze wolule iingalo zakho, uphakamise umzimba wakho, njengoko kubonisiwe emfanekisweni. Hlala kuloo ndawo umzuzu omnye.
• Ikhampu kwicala lesisu: yima, wolule iingalo zakho phezu kwentloko yakho, ujikeleze izandla zakho, emva koko ugobe isifuba sakho kwicala eliphambeneyo lenkampu, ubambe esi sikhundla malunga nomzuzu omnye.

5. Ikhramp esandleni okanye eminweni

Kwinkampu kwiminwe

Iikramps eminweni zenzeka xa iminwe ityikitya ngokungazibandakanyi nentende yesandla. Kwimeko apho, into ekucetyiswa ukuba uyenze kukubeka isandla sakho phezu kwetafile, kwaye ubambe umnwe omncinci kwaye uwuphakamise etafileni.

Olunye ukhetho kukubamba ngesandla esichasene necramp, yonke iminwe, njengoko kubonisiwe emfanekisweni. Hlala kuloo ndawo umzuzu omnye.

Ukutya ukulwa necramp

Ukutya kuyanceda ekunyangeni nasekukhuseleni iicramps, ke kuya kufuneka utyale ekutyeni okunotye ngemagniziyam kunye nevithamin B, ezinje ngamandongomane eBrazil. Ukongeza, kunyanzelekile ukuba usele amanzi amaninzi kuba ukomisa amanzi emzimbeni ngomnye woonobangela beekram. Fumana iinkcukacha ezithe kratya kule vidiyo kunye nesazi sezondlo uTatiana Zanin:

Xa iicramps zivela ngaphezulu kwe-1 ngosuku okanye zithathe ngaphezulu kwemizuzu eli-10 ukudlula, kuyacetyiswa ukuba ubonane nogqirha jikelele ukuqala unyango olufanelekileyo, olunokubandakanya i-potassium okanye i-magnesium supplements, umzekelo. Iicramps zixhaphake kakhulu xa ukhulelwe, kodwa kufuneka wazise ugqirha obelekisayo malunga nale nyani, njengoko kunokuba yimfuneko ukuthatha isongezo sokutya semagniziyam, kwiintsuku ezimbalwa, umzekelo.