Kuzizira pambuyo pa maphunziro ndi gawo lomaliza la pulogalamu iliyonse yamasewera. Tsoka ilo, chinthu ichi nthawi zambiri chimanyalanyazidwa, koma, pamenepo, sichofunikira kwenikweni, monga kutentha, musanathamange kapena masewera ena aliwonse. Chomalizachi chimakonzekeretsa thupi kupsinjika, chimatenthetsa minofu, komanso kumathamangitsa magazi. Yoyamba, m'malo mwake, imalimbikitsa kusintha kosalala kuchoka pakhalidwe lopanikizika kupita pamtendere. Sikuti othamanga onse amamvetsetsa kufunikira kofatsa ndikunyalanyaza kuti apulumutse nthawi.
Kuti mumvetsetse momwe thupi limamvera pakadali pano, lingalirani za legeni lomwe likuuluka pansi. Ndipo tsopano, m'malo mosinthana pang'ono pang'onopang'ono, amagwera mumtengo mwachangu kwambiri. Mwaiwalika kutchula - inunso, mukukwera gulaye. Mukupeza bwanji?
Koma tidangomaliza msonkhano ...
Zomwezi zimachitika ndi thupi. Zachidziwikire, apulumuka nkhondoyi, koma adzafuna kudzakhala mgulumo nthawi ina? Ndani akudziwa, mwina chifukwa choti simumachita zolimbitsa thupi mutaphunzitsidwa mphamvu kuti minofu yanu ipweteke kwambiri, ndipo mzimu wanu wolimbana wasowa kwathunthu. Ndipo tsopano, zolembetsa zomwe zagulidwa zayamba kale kusonkhanitsa fumbi m'thumba.
Kodi matani ndi chiyani?
Tiyeni tichoke pamafanizo kupita kumutu waukulu wakukambirana. Kodi kuzizilirako ndikutani mukamaliza masewera olimbitsa thupi kapena kunyumba?
Iyi ndi njira yayifupi yopumulira yopangira kuziziritsa thupi, kukhazika mtima pansi komanso kugunda kwamphamvu. Nthawi zambiri amakhala ndimalo ochepera mphamvu, kupumira komanso kutambasula. Zovutazo zimasinthira kusintha kuchoka pamtengowu kupita kumalo abata, kumalimbikitsa kuchira mwachangu, komanso kumakhala kosangalatsa.
Nthawi zambiri imakhala ndimagawo atatu:
- Zochita zolimbitsa thupi pang'ono pang'ono pang'onopang'ono ndikuchepetsa kuthamanga - kuthamanga pang'ono ndikusunthira sitepe, njinga yolimbitsa thupi kapena chopondera pocheperako, kuthamanga pang'ono ndi peyala (kutsika pang'ono), kusambira modekha, kusambira, kupindika, kusinthasintha kozungulira;
- Kutambasula - ndikofunikira makamaka kutulutsa minofu yomwe idalandira katundu wopitilira maphunziro;
- Yoga ndi machitidwe opumira.
Zochita zoziziritsa kukhosi mukamaliza kulimbitsa thupi kunyumba kapena kumalo ochitira masewera olimbitsa thupi. Ngati mikhalidwe ikuloleza, pita kunja kwa mpweya wabwino. Kutalika konse kwa zovuta sikuyenera kupitirira mphindi 10-15.
Kodi kuzizilirako ndi chiyani mukamaliza kulimbitsa thupi?
Tsopano mukudziwa zomwe zolimbitsa thupi zitatha. Kuti tikupangitseni kukulira tanthauzo, tiyeni tiwone kufunika kwake.
Kuti mumvetsetse chifukwa chake mukufunikira matako pambuyo pa kulimbitsa thupi, lingalirani za dziko lanu pakadali pano.
- Minofu yathina;
- Mtima ukugunda, kupopa magazi mwamphamvu;
- Kutentha kwa thupi lanu kumakwera pang'ono ndipo mumatuluka thukuta;
- Kumva kutopa, kukhumudwa pang'ono, kupweteka kwa minofu;
- Ndondomeko yamanjenje imasokonezeka, kupuma kumathamanga.
Pakadali pano, ndikofunikira kuti muchepetse kuthamanga, kusinthitsa kuthamanga, kutentha ndi kugunda. Kusintha kwakuthwa kumawononga dongosolo lamtima. Komanso, m'pofunika kuonetsetsa kuti magazi amatuluka pang'onopang'ono kuchokera kuminyewa yotenthetsa - izi zimachepetsa kwambiri kupweteka pambuyo pochita masewera olimbitsa thupi. Ndikofunika kupumula minofu kuti ibwerere kuchoka pamalo opanikizika kupita kubwinobwino, zomwe zikutanthauza kuti njira yochira imayamba mwachangu. Kutambasula ndi kutambasula mutatha kuchita masewera olimbitsa thupi ndibwino kuti muchepetse dongosolo lamanjenje komanso kupuma. Munthu amamva kukhazikika, ndipo kufooka kumasinthidwa ndikutopa kokoma.
Chifukwa chake tiyeni tichidule mwachidule, kodi kuzizilitsa kutha ndi chiyani pambuyo pa masewera olimbitsa thupi?
- Imalimbikitsa kuchira mwachangu kwa microfibers yowonongeka mu minofu. Zimalimbikitsa kukula kwawo;
- Zimapangitsa kuti minofu ikhale yolimba kwambiri, zomwe zikutanthauza kuti amachepetsa chiwopsezo cha zilonda;
- Monga kutentha, kuziziritsa pambuyo poti mumachita masewera olimbitsa thupi kumakhazikitsa dongosolo lamanjenje m'njira yoyenera. Oyambirira okha ndi omwe amakhazikitsa mzimu womenyera, ndipo wachiwiri amakonzekera bwino mpumulo womwe ukubwera;
- Normal magazi, zomwe zikutanthauza kuti imathandizira kuthamanga kwa minofu ndi ziwalo ndi mpweya ndi michere;
- Zimachepetsa bwino kugunda kwa mtima, komwe kumathandizira pamtima;
- Kodi ndichifukwa chiyani mukuganiza kuti pali zovuta kumapeto kwa masewera olimbitsa thupi? Tinalemba zambiri zakufunika kopumira pambuyo poti mwachita masewera olimbitsa thupi - ndizomwe mungachite bwino.
Chifukwa chake, monga mukuwonera, ngati simukaziziritsa mutaphunzitsidwa, mutha kulanda thupi mwayi wokhala bwino. Tiyeni tikumbukirenso magulaye! Tikukhulupirira tatsimikiza mtima.
Kodi mungazizire bwanji mukamaliza masewera olimbitsa thupi?
Tiyeni tiwone mwachidule momwe mungakhalire pansi mukamaliza masewera olimbitsa thupi. Kumbukirani maphunziro a sukulu yakuthupi? Kodi wophunzitsa masewera olimbitsa thupi adanena chiyani pambuyo pa mtanda? Osayima mwadzidzidzi, yendani pang'ono, pindani.
- Ngati mwakhala mukuchita masewera olimbitsa thupi kunyumba, kulimbitsa thupi posachedwa kwa atsikana ndi abambo kuyenera kuyamba ndikulowera m'malo. Ndiye pang'onopang'ono musunthe sitepe, mutha kuyenda mozungulira mozungulira chipinda;
- Pumirani kwambiri ndikuyeza - pumitsani mpweya kudzera m'mphuno, tulutsani pakamwa;
- Ngati mumachita masewera olimbitsa thupi - khalani pa njinga yochitira masewera olimbitsa thupi kapena musayende pang'onopang'ono;
- Imirirani molunjika ndi mapazi anu mulifupi. Mukamalowetsa mpweya, kwezani manja anu m'mwamba, mukamatulutsa mpweya, muchepetse, kwinaku mukugwada pansi. Yesetsani kuigwira ndi manja anu. Yendani pamalo amenewa kwa masekondi ochepa;
- Pamalo opendekeka, osagwada, gwirani mwendo uliwonse m'munsi. Mverani minofu yanu kutambasula. Amaundana kwakanthawi;
- Pangani zizoloŵezi zosalala za thupi kumbali, kutsogolo ndi kumbuyo. Ikani manja anu pamwamba pamutu panu, omangika mu loko;
- Kwezani chiuno chimodzi pachifuwa, kukulunga manja anu mozungulira, imani pamalo amenewa kwa masekondi 5-10, kenako sinthani mwendo wanu;
- Pangani kusinthana kwina kwa mwendo wakumunsi kumbuyo, kukanikiza chidendene kumatako ndi manja anu, osagawanika. Mukumva kutambasula mnofu wanu wamkati. Imani motere masekondi 10-20 ndi mwendo uliwonse;
- Pendekera mu squat kuchokera pa mwendo umodzi kupita ku unzake, modekha ntchafu zamkati;
- Khalani pamalo a lotus, mutenge mpweya wokwanira 5-7 ndi mpweya.
Kuchita masewera olimbitsa thupi mutamaliza kulimbitsa thupi atsikana kumayang'aniridwa kwambiri, kukulitsa kusinthasintha. Kwa amuna, ataphunzitsidwa mphamvu, ndikofunikira, kuphatikiza minofu, kuti abwezeretse ziwalozo.
- Pazolimbitsa thupi zomwe zatchulidwa pamwambapa, ndikofunikira kuwonjezera kusinthasintha kozungulira kwa mafupa ndi mawondo;
- Tsitsa mikono ndi miyendo (kutsogolo ndi mbali);
Nawa maupangiri amomwe mungakhalire pansi mutaphunzitsidwa bwino bwino:
- Kumbukirani, cholinga chachikulu cha zolimbitsa thupi pambuyo pa mphamvu ya abambo ndi amai chikuyenera kukhala paminyewa yomwe ikugwira ntchito masiku ano. Palibe chifukwa chochitira masewera olimbitsa thupi ngati mwakhala mukugwira lamba wam'mwamba kwa ola limodzi ndi theka.
- Zosintha zina ndi malo amodzi. Izi zikutanthauza kuti kusunthika kogwira ntchito kuyenera kusinthidwa ndi zochitika zolimbitsa thupi, pomwe minofu imatambasulidwa ndikugwira malo amodzi;
- Ndikofunika kumasula msana bwino, choncho nthawi zonse khalani pa bar - osachepera masekondi 60;
- Kutambasula kumachitika mosasintha - kumatha kuyambira pansi mpaka pamwamba, komanso pamwamba mpaka pansi, kapena chisokonezo. Koma yesetsani kutsatira lamuloli - pitani ku minofu yayikulu mpaka yaying'ono;
- Yendani bwino komanso moyenera. Palibe ma jerks, zolemba ndi zovuta zatsopano.
Chitsanzo chozizira pambuyo pakuphunzitsidwa mphamvu. Avereji ya nthawi - mphindi 10
- Kuthamanga m'malo ndikuchepera kuthamanga - masekondi 60;
- Kupendeketsa thupi patsogolo, kukhudza pansi ndi mitengo ya kanjedza ndikuchedwa kumapeto kwa masekondi 5-7 - nthawi 5-7;
- Kusinthasintha kwa thupi - masekondi 30;
- Atapachikidwa pa bala - masekondi 60;
- Kusinthasintha kozungulira pamutu, dzanja, bondo, mafupa a akakolo - 1 miniti;
- Kukoka ntchafu patsogolo ndikusesa mwendo wakumunsi kumbuyo - 1 miniti;
- Kutambasula twine, kotenga nthawi komanso yopingasa, munthawi yomweyo ndi masewera olimbitsa thupi - mphindi 2-3 zomaliza;
- Tengani mpweya-exhale - 2-3.
- Zikomo chifukwa chogwira ntchito mwakhama.
Osanyalanyaza zovuta pambuyo pa masewera olimbitsa thupi. Pangani mphindi 10 zomalizazi kuchita zomwe mumakonda. Kumbukirani zabwino zake, chachikulu chomwe ndichokwaniritsa mwachangu cholinga chomwe mukufuna.
