Njira yochitira izi ikuwoneka yosavuta poyang'ana koyamba, makamaka, imaphatikizapo ma nuances ambiri. Mukuganiza kuti njirayi imakhudza chiyani? Osati kokha kukongola kwa mayendedwe a wothamangayo kutengera izi, komanso thanzi lake, chifukwa kusasunga malamulowo kumabweretsa kupsinjika pamfundo ndi mitsempha, yomwe imadzala ndi kuvulala ndi mikwingwirima. Ngati simukudziwa momwe mungathamange moyenera, ndiye kuti, kugwiritsa ntchito njira zoyendetsera zinthu, simudzatha kupirira. Izi zikutanthauza kuti simusangalala m'makalasi ndikusiya bizinesi iyi mwachangu.
Mwambiri, kodi mukufuna kuthamanga mwachisangalalo komanso momasuka, kukopa maso a anthu odutsa? Kapena mumakonda kuyenda mozungulira mwendo umodzi kupita kumzake, mopepuka mukugwedeza manja anu, ndikukumbutsa ena bakha kapena anyani apakati?
Funso linali longoyerekeza, simuyenera kuyankha. Chifukwa chake, tiyeni tiwone njira yoyambira yoyambira kwa omwe akuyamba, omwe mayendedwe awo akuphatikizapo zinthu zingapo:
- Kusuntha kwa manja;
- Udindo wamthupi;
- Mapazi;
- Kuyika kwa phazi.
Ntchito yamanja
Choyamba, tiyeni tiwone momwe tingayendetsere moyenera pamachitidwe amanja. Ndi kulakwitsa kwakukulu kuganiza kuti ntchito yayikulu yothamanga imachitika ndi miyendo. Manja amatenga gawo lalikulu pakulumikizana kwa thupi lonse, kukhala ngati bala yolimbitsa thupi komanso othamangitsira (mukathamanga, manja amagwira ntchito molimbika), komanso gwero la mphamvu zowonjezera. Yesetsani kuthamanga, kusuntha mapewa anu ndipo theka la mphamvu zanu zidzawonongeka!
Chifukwa chake, zoyambira zaukadaulo pantchito yamanja ndizophatikizira izi:
- Lamba wamapewa ayenera kumasuka kwathunthu;
- Manjawo amapindidwa pazigongono mozungulira bwino;
- Amasuntha molumikizana ndi miyendo, koma mosiyana;
- Manja akupanikizika kukhala zibakera theka, pomwe kuyenda kwa mpweya kumapazi kumakhalabe kwaulere (kuti musatuluke thukuta). Mutha kusonkhanitsa zala zanu pang'ono, ndikupanga "mulomo";
- Pothamanga, manja amasuntha nthiti - kupita kumtunda wa sternum, kubwerera mpaka kuyima;
Tidasanthula luso la manja tikamathamanga, tiyeni tipitirire.
Udindo wa thupi
Njira zothamangira sizidzakhala zolondola ngati simuphunzira momwe mungagwirire thupi.
- Kumbuyo kuyenera kukhala kowongoka, pomwe thupi limapindika patsogolo (osaposa 7 °);
- Mapewa amakhalabe osunthira, sagwira ntchito molumikizana ndi mikono;
- Maso akuyang'ana kutsogolo, mutu umasungidwa molunjika, kupendekera pang'ono kutsika mpaka 25 ° kumaloledwa (kuwongolera mpumulo);
- Sitikulimbikitsidwa kuyang'ana pozungulira ndikuyang'ana pozungulira, makamaka panthawi yothamanga. Utaya liwiro, ungakhumudwe, kutaya chidwi, kupuma;
Ochita masewera olimbitsa thupi amakhala ndi masomphenya abwino kwambiri, omwe amawalola kuti awone zonse zomwe zikuchitika mozungulira, osatembenuza mitu yawo.
Tasanthula momwe thupi limayendera mukamathamanga, kenako pitirizani njira ya mwendo.
Mapazi
Chifukwa chake, tsopano mukudziwa momwe mungagwiritsire ntchito mikono ndi torso yanu mutathamanga, zimatsalira kuti mupeze miyendo ndi mapazi.
- Chisamaliro chapadera chimaperekedwa ku njira yosunthira miyendo, chifukwa maphunziro oyenera oyendetsa, makamaka, amakhazikitsa katundu pathupi lakumunsi;
- Kutukula kwa bondo kumadalira liwiro la wothamanga - kukwezeka kwake, kukweza mchiuno.
- Mwachitsanzo, kuthamanga kwa mpikisano wothamanga kumatanthauza kukweza mawondo kochepa, komwe kunja kumawoneka ngati wothamanga yemwe akuchita masewera olimbitsa thupi "osesa nsana", koma osakhudza matako ndi zala zakumiyendo. Gwirizanani, marathon ndi ovuta kuthamanga kwinaku mukuthamanga kwambiri.
- Komanso, liwiro limakhudzidwa ndi nthawi yolumikizana ndi phazi ndi njanji - zochepa, othamanga amathamanga;
- Mukathamanga, miyendo iyenera kusuntha kotero kuti thupi limangoyenda kutsogolo (osati mmwamba);
- Ngakhale zitha kumveka zachilendo bwanji, muyenera kuyambiranso miyendo yanu ndikuthamanga. Ngati mumvetsetsa luso ili kamodzi, khalani ndi luso loyendetsa mpaka kalekale. Zili ngati kukwera njinga yamagudumu awiri kapena kusambira - mukungofunika kuti mukhale olimba kapena kumva bwino m'madzi ndipo simudzagweranso kapena kumira.
Kuyika phazi
Njira yogwiritsira ntchito phazi imapereka njira zitatu:
- Chala. Amachita mwachidule mpaka mtunda wapakatikati pomwe pamafunika kuthamanga kwambiri komanso kuthamanga kwambiri. Njira imeneyi imayamba kutayitsa ndikuphimba minofu, chifukwa siyoyenera maulendo ataliatali;
- Kuyambira chala chake mpaka chidendene. Njira imeneyi ndiyabwino kuyendetsa pang'onopang'ono - kudutsa mmaulendo, kuthamanga mosapumira, marathons, ndi misewu yayitali. Njira iyi yoyikira phazi ndiyachilengedwe kwambiri kwa munthu (timayenda chonchi kuyambira chibadwire), chifukwa chake zimakupatsani mwayi wogwiritsa ntchito mphamvu zanu pachuma.
- Kunja kwa phazi. Amalola kuchepetsa mantha kuchokera kukankhira komwe kumachitika phazi likagunda pansi. Poyamba, zimafunikira kulumikizana kwapadera, ndiye kuti njirayi imaloweza pamtima ndikuchita mwanjira yolumikizira.
Momwe mungayendetsere moyenera?
Tapenda momwe tingathamange moyenera potengera mayendedwe am'magulu osiyanasiyana amthupi. Chotsatira, tifotokoza zovuta za njira yolondola, koma choyamba, mfundo zofunikira:
- Musaiwale kuti muzimva kutentha ndi kuziziritsa.
- Phunzirani kupuma moyenera komanso zoyenera kuchita ngati mwatha;
- Gulani zida zabwino ndi nsapato zabwino;
- Sankhani malo;
- Chotsani zotsutsana pakuyenda.
Momwe mungathamangire mumsewu, njira yonse ndi yotani?
- Thupi ndilolunjika, mutu umapendekekera kutsogolo, kuyang'ana patsogolo;
- Manja akugwada pazitsulo, kusunthira kumbuyo / kutsogolo molumikizana ndi miyendo, motsutsana;
- Kuthamanga kwapakati - masitepe 3 pamphindikati;
- Pamagawo awiri aliwonse - inhale, masitepe awiri otsatirawa - kutulutsa mpweya, ndi zina;
- Bondo silikweza kwambiri, limathamanga pang'ono;
- Kuyika phazi kuyambira chidendene mpaka kuphazi.
Zimatenga nthawi yayitali bwanji kuti muphunzire?
Kuphunzira malamulo ndi njira yoyendetsera nokha sivuta, koma pali zovuta. Palibe amene angakuuzeni kuti mukulakwitsa kwinakwake, zomwe zikutanthauza kuti musuntha molakwika. Ndipo maphunziro, monga mukudziwa, ndi ovuta kuposa kuphunzira kuyambira pomwepo.
Ichi ndichifukwa chake timalimbikitsa kulumikizana ndi wophunzitsa amene amadziwa momwe angakhalire mwaukadaulo ndikuphunzitsa mayendedwe olondola a gawo lililonse la thupi. Maphunziro angapo ndi okwanira ndipo simufunikiranso mphunzitsi. Pafupifupi, kuti tidziwe bwino njirayi ndikuyichita mosavuta mu "autopilot" mode, ndikokwanira kuyambira masiku 14 mpaka 30.
Zolakwa pafupipafupi
- Ndikofunika kusuntha manja anu mosiyana ndi miyendo yanu, apo ayi atolankhani adzadzaza ndi kuwononga mphamvu;
- Thupi likatsamira patsogolo kwambiri, msana udzadzazidwa, mudzatopa msanga, ndikutaya liwiro.
- Simungasunthire thupi lanu kumanja ndi kumanzere. Ndiye kuti, pomathamanga, mapewa samasuntha, samakakamiza wothamanga kuti amalize theka-kutembenuka.
- Osabweza mutu wanu kumbuyo kapena kukweza mapewa anu mmwamba;
- Osasokoneza miyendo yanu kapena kutulutsa masokosi anu.
- Nthawi zonse yambani kulimbitsa thupi kwanu ndikutentha, ndipo muzitha ndi kuziziritsa.
Chabwino, tsopano mukudziwa momwe mungaphunzirire kuthamanga moyenera - malamulo osavuta sangathe kukuvutitsani. Kumbukirani, mutha kudziwa izi pokhapokha ngati maphunziro anu ali mwadongosolo. Palibe malangizo omwe angalowe m'malo mwa zochitika zenizeni, chifukwa chake zimitsani kompyuta ndikupita ku chopondera.
