Kodi mukufuna kudziwa momwe mungaphunzirire kuyenda ndi manja anu kapena mothandizidwa ndi mnzanu? Kodi mukuganiza kuti ntchitoyi imangopezeka kwa akatswiri ochita masewera olimbitsa thupi? Ngakhale zitakhala bwanji - inde, ndimaphunziro oyenera komanso thanzi lamagulu amisempha, aliyense atha kuphunzira kuyenda.
Munkhaniyi, tiwona momwe mungayendere mmanja mwanu pogwiritsa ntchito chithandizo kapena mnzanu amene mukumenya, komanso momwe mungayimirire ndikuyenda. Tikuuzanso zolakwika zomwe ambiri oyamba amachita, komanso momwe mungazipewere. Pomaliza, tifotokoza mwachidule momwe kuyenda koteroko kuli kothandiza komanso ngati mungadzivulaze.
Gawo lokonzekera
Choyambirira, muyenera kuwunika mozama momwe thupi lanu lilili komanso ngati silili lokwanira, muyenera kutulutsa. Tiyeni tiwone maubwino oyenda m'manja, omwe magulu amaphunzitsa bwino:
- Mapewa. Dziyang'anireni nokha, ndi kangati pomwe mungakwere pazenera ndikumakankha mutagona pansi? Ngati nthawi 5-10 osachita khama, muli ndi mapewa olimba kuti muyambe kuyenda mozondoka.
Njira yabwino yosonyezera momwe mungaphunzirire kuyenda m'manja mwanu ndi kanema, ingotsegulani makanema aliwonse, lembani funso lofunafuna ndikusanthula malangizowo.
- Kuti muphunzire kuyenda mozondoka, muyenera kulumikizana ndi manja. Kokani miyendo yanu yakumtunda patsogolo, mitengo ya kanjedza pansi, ndikukoka zala zanu. Ngati mutha kuyika manja anu mozungulira manja anu, ndiye kuti manja anu amatha kusinthasintha mokwanira.
- Ngati mukuganiza momwe mungaphunzire mwachangu kuyenda m'manja mwanu osagwa, khalani ndi lingaliro loyenera poyamba. Chitani masewera olimbitsa thupi: imani chilili ndikuwongolera kutsogolo kwanu, tambasulani dzanja lanu lamanja kutsogolo ndi mwendo wanu wamanzere ndikutseka malowo. Thunthu lanu, mkono ndi mwendo ziyenera kukhala pamzere womwewo, molingana ndi pansi. Ngati mutha kuyimirira motere kwa masekondi osachepera 30, mukuchita bwino.
Kuti tikonzekeretse thupi kupsinjika mtsogolo, tikupangira kuchita izi tsiku lililonse:
- Kukoka pa bala;
- Zonama zokakamiza;
- Kuyenda pazitsulo zinayi. Ikani manja anu pansi - onetsetsani kuti, monga mapazi anu, amalumikizana kwathunthu ndi nkhope yanu. Yambani kuyenda mozungulira chipinda, kwinaku mukuyesetsa kuti msana wanu ukhale wowongoka, osabisalira
- Khalani pansi ndi manja anu kumbuyo kwanu ndikutambasula pang'ono mikono yanu. Pindani miyendo yanu m'maondo ndikuyiyika pansi, komanso pang'ono pang'ono. Kwezani gawo lachisanu, thupi liyenera kupita kumiyendo. Tsopano yambani kusunthira pomwepa.
Kodi mungaphunzire bwanji kuyenda mozondoka mothandizidwa ndi mnzanu?
Kuyenda mmanja mothandizidwa ndi mnzanu kumawerengedwa kuti ndiwopepuka pazochitikazi, chifukwa pamenepa munthuyo safunika kuda nkhawa za kulimbitsa thupi. Komanso, saopa kugwa, chifukwa amakhulupirira kuti mnzake adzamutchinga ndikumugwira m'miyendo moyenera. Mwa njira, njira yothandizirana ndi njira yabwino kwambiri yomwe imathandizira kuphunzira kuyenda molondola m'manja, kwa ana ndi akulu osadziwa zambiri.
Chofunika cha malingalirowa ndi awa: munthu akangokankha ndi miyendo yake mmwamba, mnzake amamutsimikizira, kupewa ngozi yakugwa. Akuyenda, amagwirizira mwadongosolo akakolo, kuteteza kuti miyendoyo isagwe molunjika, kubwerera kapena mumbali. Choyipa chachikulu pakuyenda kotere ndikuti wothamanga sangathe kuphunzira momwe angakhalire olimba payekha, zomwe zikutanthauza kuti sangathe kuyenda popanda thandizo.
Chifukwa chake, ngati mukufuna kuphunzitsa mwachangu mwana wanu kuyenda m'manja mwanu, yambani kuyeserera nthawi yomweyo popanda thandizo lina.
Kodi mungaphunzire bwanji kuyenda mozondoka nokha?
Choyamba, muyenera kumvetsetsa kuti ndizosatheka kuphunzira kuyenda m'manja mwanu mphindi zisanu kuchokera pomwepo, mufunika nthawi yokwanira kuti muwone momwe muliri olimba. Ngati mukuwonetsetsa kuti muli ndi mapewa olimba mokwanira, mikono yosinthasintha komanso kuwongolera bwino, khalani omasuka kuyesera.
- Kuchita masewera olimbitsa thupi nthawi zonse kumayamba ndikutentha. Onetsetsani kuti mumachita masewera olimbitsa thupi kuti muzitha kutentha minofu yanu yam'mapewa, abs, kumbuyo, ndi manja.
Kodi mukudziwa minofu yomwe imagwira ntchito poyenda m'manja? Triceps, mapewa, abs ndi kutsikira kumbuyo, awa ndi omwe muyenera kutentha kaye.
- Sitikulangiza kuti muyambe kuphunzira kuyenda mozungulira kukhoma, chifukwa potero mudzakankhira mwamphamvu kuchokera pansi, podziwa kuti chithandizo chomwe chili patsogolo panu chikuthandizani. Mukayamba kuphunzira kuyimirira pakati pa chipindacho, muphunzira kuyendetsa bwino kwambiri, zomwe zikutanthauza kuti mudzatha kuyenda kanthawi kochepa.
- Onetsetsani kuti palibe zinthu zakunja mdera lomwe mukuyesera kuphunzira kuyenda ndi manja anu zomwe zingakupwetekeni mutagwa.
- Mwa njira, za kugwa. Osamuopa, chofunikira kwambiri ndikuphunzira momwe mungagwirizane bwino. Tidzakambirana za izi pansipa, m'chigawo chakutuluka kolondola.
- Ngati mukuopa kuyimirira pomwepo pamiyendo yotambasulidwa, yesani kuyimilira. Ikani pansi, kanikizani ndi mapazi anu ndikukonzekera mapewa anu mozungulira pansi. Dikirani pafupifupi masekondi 30. Chifukwa cha kuchuluka kwa fulcrum, malingaliro oterewa amakulolani kuti "mupange anzanu" moyenera mwachangu kwambiri.
- Maphunziro aliwonse ochita masewera olimbitsa thupi "kuyenda-manja" nthawi zonse amayamba ndi lamulo ili: sungani mapewa anu pamwamba pazanja zanu. Ikani kumapeto kwake pansi ndikubweretsa mapewa anu patsogolo kuti akhale pamwamba pazanja zanu, pamzere umodzi. Tsopano kanikizani modekha ndi mapazi anu mmwamba. Musaope, apo ayi kukankha kumafooka ndipo mugwa.
- Mukatha kupeza malingaliro, yambani kusuntha mikono yanu pochita zinthu. Sungani miyendo yanu mozungulira, musayendetsedwe patsogolo, kumbuyo kapena mbali, ndipo musawatambasule.
Musataye mtima ngati zinthu sizikuyenda nthawi yomweyo. Chofunikira kwambiri ndikulimbikira komanso maphunziro ambiri. Ndipo mutatha kugwiritsa ntchito bwino maluso anu, mutha kuyesa kukankhira pazanja.
Momwe mungaphunzire kutuluka pachithandara moyenera?
Tiona zomwe kuyenda pamanja kumapereka pambuyo pake, koma tsopano, tiyeni tione zoyenera kuchita mukayamba kugwa:
- Osachita mantha mopitirira;
- Yesani kulumikizana ndikudumpha kumbali - mwanjira iyi chiwopsezo chomenyedwa kwambiri ndi chaching'ono;
- Pindani mawondo anu ndi kupindika msana wanu mu arc, tengani masitepe angapo patsogolo - chifukwa chake, mudzagwa pamapazi anu, osagunda nsana wanu;
- Ngati mumadziwa bwino kulingalira bwino, tidzakuphunzitsani kuti musagwere konse. Ngati mukumva kuti mukugwa, pindani miyendo yanu ndikukokera patsogolo pang'ono. Pakatikati pa mphamvu yokoka idzakukakamizani kuti mupite patsogolo. Munthawi imeneyi, muyenera kukonza bwino. Ngati sichoncho, werengani 3.
- Kumbukirani, kuphunzira kugwa molondola ndikofunikira monga kuyenda!
Zolakwitsa zazikulu za oyamba kumene
- Anthu ambiri mosasamala "nyundo" potenthetsa, zomwe zimapangitsa kupindika ndi kupweteka kwam'mimba m'mawa mwake;
- Ndi bwino kupita nthawi yomweyo pakati pa holo, osadalira mnzanu kapena khoma;
- Chifukwa choopa kugunda msana, zimakhala zovuta kukankha mapazi anu nthawi yoyamba. Tikukulimbikitsani kufalitsa mphasa ndi mapilo mozungulira - ndiye sizikhala zowopsa;
- Kulakwitsa kuyimirira ngati kanjedza zili pansi kwambiri kuposa mapewa. Mudzagwa ndithu thupi lanu likayimirira kuyimirira moyenera.
- Ngati mukuwopa kukankha molimba mtima, yesetsani kuyenda m'manja ndi pamapazi nthawi yomweyo, komanso phunzirani kutuluka moyenera. Mwanjira ina, phunzirani kugwa osawopa kukwapulidwa.
Kodi phindu lakuyenda kotere ndi chiyani?
Ntchitoyi imakula bwino minofu ya m'mapewa, kumbuyo ndi abs. Ndiosavuta kuchita, koma zimakulimbikitsani kwambiri. Yesetsani kufotokoza momwe mungaphunzirire momwe mungayendere mukuyenda ndi mwana wanu kunyumba, ndipo sabata imodzi adzagonjetsa anzanu akusukulu ndi izi zoseketsa ndipo, nthawi yomweyo, chinyengo chowoneka bwino.
Kuchita masewera olimbitsa thupi kumakulitsa mikhalidwe yakuthupi monga kulimbitsa thupi, kupirira, ndi nyonga. Imalimbitsa bwino pachimake, imapangitsa mapewa ndi mikono yamphamvu kulimba. Zimalimbikitsanso dongosolo la endocrine, popeza pamalo owonekera mozungulira, magazi amathamangira kumutu, potero zimayambitsa kupanga ndikupanga mahomoni ofunikira pamoyo wabwinobwino. Komanso - ndizosangalatsa, zomwe zikutanthauza kuti ngati muphunzira kuyenda mozondoka, mudzatha kukhalanso osangalala.
Ntchitoyi ili ndi zotsutsana, zomwe magwiridwe ake akhoza kuwononga thupi:
- Chifukwa chakutuluka kwa magazi kumutu, kuthamanga kumatha kudumpha, chifukwa chake, sikulimbikitsidwa kwa anthu omwe amakonda kutsikira.
- Komanso, udindo wamtunduwu umakulitsa kupsinjika m'maso, chifukwa chake kupachika mozondoka ndikoletsedwa mu glaucoma.
- Ngati muli ndi khungu locheperako, mutu wam'mutu umatha kuphulika ma capillaries kumaso kwanu, omwe siosangalatsa.
Mwachidule mwachidule zonsezi, aliyense atha kuphunzira kuyenda ndi manja awo. Chofunikira kwambiri ndikulimbikira, kukhala ndi chikhumbo champhamvu ndi manja olimba. Ponyani mantha anu pambali - phiri ili likuyenera kukugonjerani!
