Kutentha musanathamange kumapangitsa kulimbitsa thupi kwathunthu komanso kwathunthu, kumalepheretsa kuvulala, kukula kwa chimfine, komanso kumalimbikitsa thanzi labwino mukamachita masewera olimbitsa thupi. Kumbukirani, kulimbitsa thupi kulikonse kumayamba ndikutenthetsa minofu, kukhotetsa mafupa ndi mitsempha. Chifukwa cha masewera olimbitsa thupi, mudzakonzekeretsa thupi lanu kupsinjika, kuthandizira minofu yanu kukhala yolimba komanso yolimba, zomwe zikutanthauza kuti mudzathandizira kukulitsa chipiriro chanu ndikupeza zopambana zatsopano.
Munkhaniyi tikambirana za momwe mungadziwitsire bwino maulendo atali ndi afupi, tikambirana zamtunduwu, kutengera nthawi yanji yomwe mukuthamanga. Tidzakuphunzitsani momwe mungadziwikire molondola mchilimwe ndi nthawi yozizira, komanso kupereka masewera olimbitsa thupi kwa oyamba kumene - kutentha musanathamange kumakhala gawo limodzi lokonda masewera olimbitsa thupi. Ndipo si zokhazo - kumapeto kwa nkhaniyo, tiziwonetsa mndandanda wazolakwika zazikulu zomwe zimakhudzana ndi kutentha musanathamange. Kodi muli ndi chidwi? Izi ndi zomwe tidakwanitsa! Tiyeni tiyambe!
Kodi kukonzekera ndi chiyani?
Tisanakuuzeni momwe mungapangire kutentha musanathamange moyenera, tiyeni tilembere mwachidule chifukwa chomwe muyenera kuwonongera nthawi yophunzira zopanda phindu.
- Choyambirira, zovuta izi ndizopanda ntchito. Inde, sizingakuthandizeni kuti muchepetse thupi, kukhala ndi minofu, kapena kukonza masewera othamanga. Kumbali inayi, imakonzekeretsa bwino mitsempha, mafupa ndi minofu yomwe idzagwire ntchito ikamathamanga, chifukwa cha kupsinjika - kwatsimikiziridwa kuti kutentha musanathamange kumapangitsa zotsatira za 20 wothamanga;
- Kachiwiri, kuthamanga ndi ntchito yowawa kwambiri. Bowo laling'ono panjira kapena mwala wawung'ono ndi wokwanira kuti mitsempha kapena minofu yopanda mphamvu ivutike.
Khulupirirani zondichitikira - kuphulika pang'ono kwa meniscus, jakisoni wopweteka ndikuchira miyezi isanu ndi umodzi idakhala phunziro laumwini kwa wolemba nkhaniyi!
- Chachitatu, Ndikofunika kutentha osati minofu ndi mitsempha yokha, komanso mafupa, kuti zikhale zenizeni - kuonjezera kuyenda kwawo. Kutenthetsa maondo anu musanathamange kumachita ntchito yayikulu.
- Chachinayi, Kuchita masewera olimbitsa thupi kumakonzekeretsa kupuma ndi kuzungulira kwa magazi kuti mudzapanikizike mtsogolo, potero kumalimbikitsa kuthamanga kwa magazi komanso kupuma panthawi yolimbitsa thupi. Kodi mukudziwa kale kuti kupuma moyenera ndikuthamanga bwanji?
Kodi takukhutiritsani? Ngati mukufuna kuwona momwe mungadziwikire musanathamange kanema - timalimbikitsa izi kwa oyamba kumene, tsegulani tsamba lililonse lowonera makanema. Tikukulimbikitsani kuti muzisamala kwambiri njira yolondola yochitira ntchito.
Zinthu zotentha kutengera momwe zinthu zilili
Tiyeni tikambirane zamtundu uliwonse zomwe wothamanga aliyense ayenera kudziwa - momwe angatenthe bwino nthawi yachisanu ndi chilimwe, m'mawa ndi madzulo, komanso ngati pali kusiyana kutengera kukula kwa mtunda womwe wakonzekera.
Mwa njira, kutenthetsa ndikatha kuthamanga sikofunikira kwenikweni - machitidwe omwe ayenera kugwiritsidwa ntchito kumaliza kulimbitsa thupi. Izi zimatchedwa Mangirirani mahatchi kugaleta, limakupatsani kuthetsa mavuto mu minofu, kumathandiza kuonjezera elasticity awo, ndipo ngati njira yolondola ikutsatiridwa, amachepetsa ululu oyamba kumene.
Kodi ndi kutentha kotani komwe kuyenera kuchitidwa musanathamange mtunda wautali komanso wawufupi, mukuganiza kuti nkhani zapatali? Tikukhulupirira kuti mwayankha kuti inde, chifukwa kuthamanga kumeneku kukakonzekera, nthawi yochulukirapo yomwe muyenera kugwiritsa ntchito pokonzekera ndikutenthetsa. Ngati mukuyenera kudziwa njira yopitilira 5 km, khalani osachepera mphindi 15-20 pakuchita masewera olimbitsa thupi, ndipo woyamba 5-7 wa iwo ayenera kuperekedwa poyenda kwambiri. Musanathamange mtunda wapakatikati, konzekera kwa mphindi 5 mpaka 10, koma onetsetsani kuti muli ndi nthawi yolimbitsa thupi lonse - kuyambira pakhosi mpaka pamalungo.
Ngati mukuganiza ngati mukufuna kutentha musanathamange nthawi yozizira, tiyankha kuti nthawi ino ya chaka mtengo wake ndiwokwera kwambiri kuposa nthawi yachilimwe. M'nyengo yozizira, thupi limakumana ndi zovuta zambiri, chifukwa kuwonjezera pakuchita masewera olimbitsa thupi, ndikofunikira kuti muzitha kutentha bwino. Ubwino wophimbira pamalowo umathandizanso, chifukwa nyengo yachisanu imaphimbidwa ndi chipale chofewa, pang'ono pang'ono ndi ayezi, imatha kukhala yopanda kufanana, yotayirira, ndi zina zambiri. Zonsezi zimawonjezera chiopsezo chovulala, chifukwa chake ndikofunikira kuti muzitha kutentha bwino (chabwino, musaiwale za nsapato zapadera zantchito yozizira). Mwa njira, akatswiri amalangiza kuti azikonzekera asanathamange m'chipinda chofunda m'nyengo yozizira, osachepera theka loyambirira. Izi zimakupatsani inu mumsewu kale kwanyengo, zomwe zimachepetsa kuthekera kwa chimfine kapena kutupa kwa dongosolo la kupuma.
Chifukwa chake, zolimbitsa thupi m'nyengo yozizira ziyenera kukhala zazitali kuposa nthawi yachilimwe, ndipo, makamaka, zichitike mchipinda chotentha.
Talingaliranso zomwe ziyenera kukhala kutentha tisanathamange maulendo ataliatali komanso afupikitsa, m'nyengo yozizira komanso yachilimwe, ndipo tsopano tiyeni tikambirane zomwe tiyenera kuyang'ana othamanga m'mawa ndi madzulo. Chinthu choyamba ndikutambasula bwino ndikutenthetsa thupi mutagona, kuti muwonjezere kukhazikika kwa mitsempha. Ndipo omalizirawa ayenera kutentha, makamaka atakhala pansi, komanso kuchepetsa kutopa ndi kupsinjika. Chifukwa chake, m'mawa, othamanga amalangizidwa kuti azisamala zolimbitsa thupi, ndipo madzulo, azimva kutentha ndikutambasula pang'ono.
Zosavuta komanso zothandiza
Ngati mukuganiza kuti musanathamange ndikokwanira kuti muziwotha miyendo musanathamange, mwalakwitsa kwambiri, chifukwa pafupifupi magulu onse amisili amatenga nawo gawo pamasewerawa. Tikuwonetsa zovuta zosavuta zomwe zingafanane ndi othamanga onse oyamba kumene komanso othamanga odziwa zambiri. Gwiritsani ntchito mphindi 10-15 musanayambike ndipo simungadandaule zaumoyo ndi phunzirolo.
Chifukwa chake, timakumbukira maphunziro apasukulu yophunzitsa zolimbitsa thupi ndikuchita zomwezo. Zochitazo zimachitidwa kuchokera pamwamba mpaka pansi, kuyambira pakhosi mpaka kumapazi, pomwe poyambira ndimapazi kupingasa paphewa, mikono mbali, ndi kumbuyo molunjika. Kuthamanga:
- Zozungulira kuzungulira kwa khosi ndi kupendekera mutu mbali zinayi;
- Kusinthasintha kwamapewa ndi zigongono. Yambani ndi dzanja paphewa pomwepo, ndikuwongola miyendo yanu yakumtunda;
- Kenako, knead the lower back, pelvis, body - tilts, circular rotations, flexion and extension;
- Tsikani pansipa - muthamangire m'malo, kuthamanga ndi kulumikizana kwa mwendo wakumunsi kumbuyo, pangani kuzungulira kwa malo am'miyendo, mawondo.
- Chitani masewera olimbitsa thupi ndi zala zanu, squats, ndi kudumpha m'malo.
Chonde dziwani kuti munkhaniyi sitimvera njira yolondola yochitira masewera olimbitsa thupi, chifukwa chake, tikupangira kuti muphunzire mabuku oyenera kapena kuwonera maphunziro apakanema.
Kutenthetsa musanathamange kuti muchepetse kunenepa kuyenera kuchitidwa mwamphamvu komanso m'njira ziwiri, pomwe nthawi yachiwiri ndikofunikira kuti mutenge ma dumbbells kapena kuwonjezera kuchuluka kwa mayendedwe. Zatsimikiziridwa kuti mphindi 40 zoyambirira zolimbitsa thupi, thupi limagwiritsa ntchito mphamvu kuchokera ku glycogen yosungidwa m'chiwindi, kenako imangopeza mphamvu kuchokera ku mafuta. Chifukwa chake, mukakhala nthawi yayitali mukufunda, posachedwa mudzabweretsa njira yowotchera kwambiri mukamathamanga.
Zolakwa zazikulu
Talingaliranso zabwino zonse zomwe zimagwirizanitsidwa ndi kuphedwa koyenera kothamanga musanathamange. Pomaliza, onani mndandanda wazinthu zomwe simuyenera kuchita.
- Zovutazo siziyenera kukhala zazitali kwambiri, makamaka mukamawotha moto musanathamange nthawi yozizira. Muli ndi masewera olimbitsa thupi owopsa, simuyenera kumaliza thupi koyambirira. Denga lakumtunda kwakanthawi ndi mphindi 20.
- Musayambe kutentha ndi kutambasula - ndibwino kuti muzizizira. Ngati simukumvetsetsa chifukwa chake, yesani pakadali pano, osakhwimitsa, kuti mukhale pa twine. Mwamwayi?
- Kusinthasintha kwamiyendo, mapapo ndi kugubuduza phazi kumapazi ndizoyenera kutentha kwamadzulo, koma m'mawa musayese kutambasula ndi masewera olimbitsa thupi omwe ndi ovuta kuwongolera. Kumbukirani, thupi silinadzuke, chifukwa chake limakhala pachiwopsezo chachikulu.
Tiyeni timalize. Kumbukirani, kuthamanga kulikonse, ngakhale kosavuta - ngakhale kuyenda pafupipafupi, kuyenera kuyamba ndi kutentha. Ngakhale osewera chess akutentha! Komanso, musaiwale zazing'onoting'ono - yambitsani ndi kumaliza maphunziro anu molondola!
