Kuthamanga ndi kukweza mchiuno chapamwamba kumayandikira kwambiri kapangidwe kake, mawonekedwe ndi mphamvu kuti muziyenda pafupipafupi. Mutha kusintha mosavuta ndikusankha magulu ofunikira a minofu, kuonjezera katunduyo mwakufuna kwanu.
Zowonadi, ndimayendedwe wamba, magulu ena amisempha sagwira ntchito konse. Chifukwa chake, kuthamanga kwamtunduwu kumakhala kothandiza kuposa kuthamanga kulikonse. Tiyeni tikambirane za luso lothamanga, zabwino ndi zoyipa, pendani zolakwa za othamanga.
Kodi kuthamanga kwambiri mchiuno kumagwiritsidwa ntchito bwanji?
Kuthamanga ndi chiuno chapamwamba ndi masewera olimbitsa thupi kwambiri. Amagwiritsidwa ntchito kuti awonjezere zolimbitsa thupi zawo. Kuthamanga kwachizolowezi sikumatsitsa magulu ambiri amtundu uliwonse
Ndipo apa minofu yonse imakhudzidwa, zomwe zikutanthauza kuti mphamvu ya thupi idzawonjezeka. Koposa zonse, kuthamanga kumeneku kumapangitsa kuti muchepetse kunenepa, chifukwa mphamvu zambiri zimawonongedwa.
Tiyeni tiwone zina zomwe kuthamanga ndi chiuno chokwera kumagwiritsidwa ntchito:
- ntchito kutsogolo kwa ntchafu, phazi, mchiuno flexor minofu;
- bwino kugwirizana intermuscular, akufotokozera mphamvu;
- amanyamula katundu wosindikiza, zomwe zikutanthauza kuti zichotsa m'mimba;
- zopatsa mphamvu zowonjezera zimatenthedwa;
- Kuchita masewera olimbitsa thupi kwambiri, kumawonjezera mgwirizano wamtima;
- Kutenthetsa bwino kwa othamanga, ndipo mphamvu yamagetsi isanatenthe thupi, imakonzekera katundu.
Kuthamanga ndi kukweza mchiuno kwambiri - njira
Kusunga njira zoyendetsera bwino ndikofunikira. Iyi ndiyo njira yokhayo yopewera kuvulala ndikukwaniritsa zotsatira zabwino.
Kusunthika koteroko, ndimatalikidwe apamwamba, kumalimbikitsa kutentha koyambirira kuchokera mphindi 5-10. Ndibwino kuthamanga motere pamalo athyathyathya: paki, mabwalo amasewera okhala ndi zokutira zapadera. Simungathamange phula, chifukwa padzakhala zovuta zambiri pamalumikizidwe.
Njira yakuphera:
- Imani molunjika, kwezani mwendo wanu wamanja poyamba, mutapindika pang'ono pa bondo. Tengani dzanja lanu lamanja osapindika. Pindani mkono wanu wakumanzere pa chigongono ndikuyiyika pachifuwa.
- Kenako timachita zonse pazithunzi, ndiye kuti, kwezani mwendo wakumanja, ndikutenga mkono ndikubweza chigongono. Manja akuyenera kugwira ntchito ngati kuthamanga kwanthawi zonse. Amangochita mwamphamvu kwambiri. Izi zidzakuthandizani kukweza phazi lanu patsogolo pa sitepe yotsatira ndikusunga bwino. Chitani mayesero, gwirani manja anu pafupi nanu, ndipo yesetsani kuthamanga ndi miyendo yanu. Iyi ndiye njira yokhayo yomvetsetsa momwe zidzakhalire zovuta kuchoka padziko pansi pazikhalidwe zotere, ndikukhalabe olimba pochita izi.
- Ntchafu iyenera kukwezedwa pamwamba komanso pafupipafupi. Ngati pazifukwa zina izi sizingachitike, ndiye kuti muchepetse kutalika. Mafupipafupi ayenera kukhala ofanana, ndiye njira yabwino kwambiri.
- Yesetsani kuti thupi likhale lolunjika, kapena kuti mupite patsogolo pang'ono. Palibe chifukwa chobwereza zolakwa za ena ndikuthamanga, kudalira thupi kumbuyo. Kumbuyo kumalandira katundu wowonjezera, ndipo miyendo, m'malo mwake, sizidzakhudzidwa kwenikweni. Chifukwa chake, yang'anirani momwe thupi lilili kwinaku mukuthamanga ndi chiuno.
- Mukamatera, ikani mapazi kumapazi anu kuti musavulale. Kufikira kuyenera kukhala kotentha, kofewa.
- Kulimbikitsako kuyenera kukhala pakukweza mwendo kuchokera kuchithandizo, osati mosemphana ndi kukhazikitsidwa. Kuyika miyendo mwanjira ina kumatha kuwononga minyewa komanso zimfundo.
- Muyenera kupuma kudzera mkamwa ndi mphuno nthawi yomweyo. Mukamathamanga ndi mawondo apamwamba, muyenera kusintha nthawi yanu, kuthamanga ndikuchepetsa. Kapena, pitirizani kuthamanga kwanu.
Ubwino ndi kuipa kochita masewera olimbitsa thupi
Kuthamanga ndi kukweza kwambiri m'chiuno kuli ndi zabwino zambiri kuposa zoyipa:
- Chowonjezera chachikulu pakuchita masewera olimbitsa thupi ndikuti poyenda mwanjira imeneyi mutha kuwonjezera kupilira kwa thupi ndikukhala ndi mphamvu yolimbitsa thupi.
- Mutha kugwira ntchito pafupifupi minofu yonse mthupi nthawi yomweyo osapita kukachita masewera olimbitsa thupi.
- Zimathetsa bwino kupsinjika, kusintha malingaliro.
Ndipo kuchepa ndikuti kuthamanga ndi kukweza mchiuno mwapamwamba kumatsutsana, chifukwa chake si anthu onse omwe amatha kuchita nawo masewerawa.
Contraindications kuthamanga
Kuthamanga ndikukweza mchiuno, mtundu wovuta wothamanga womwe tidazolowera.
Ndipo sichimadziwika ngati mtundu wowopsa, komabe uli ndi zotsutsana:
- Zotsutsana ndi anthu omwe ali ndi mavuto a mawondo. Chifukwa cholumikizira ichi chimakhudzidwa makamaka.
- Komanso, simungathe kuchita masewerawa ngati muli ndi vuto la msana, ndipo pali matenda amtima.
- Pali zotsutsana ndi kunenepa kwambiri. Ndikulimbitsa mopitirira muyeso, mafupa a mawondo amavutika kale, ndipo kuthamanga koteroko kumawonjezera katatu katunduyo ndikuwononga ma kneecaps muntchito zingapo. Chifukwa chake muyenera kuwonda poyamba, kenako pitani kuthamanga.
- Kwa matenda ena, muyenera kufunsa dokotala. Ndi iye yekha amene angavomereze kapena kuletsa masewerawa.
Zolakwitsa zazikulu za othamanga
Zolakwa za othamanga nthawi zina zimawononga thanzi lawo.
Chifukwa chake, ndizofunikira kwambiri kuphunzira kuchokera pazolakwa za ena:
- Pakufika, amayika phazi kwathunthu, osati chala. Zotsatira zake, malo amadzazidwa kwambiri, mwayi wovulala umakulirakwiranso.
- Chiuno chimakwezedwa pang'ono, izi zimachepetsa mphamvu ya maphunziro. Ndipo maphunziro omwewo adachepetsedwa mpaka zero, tanthauzo latayika.
- Nthawi zambiri, othamanga manja amangokhala ngati zikwapu mthupi, osagwedezeka. Izi zimasokoneza njira yoyendera, ndikuwongolera.
- Mapewa amapendekekera kumbuyo, osati kutsogolo. Izi zikutanthauza kuti njira yoyendetsera izi idzaphwanyidwa: kumbuyo kwenikweni kudzalandila zochulukirapo, chiuno sichikhala chofanana ndi nthaka, manja sadzatha kugwira ntchito bwinobwino, ndi zina zambiri.
- Kugwa phazi, palibe kutsika. Kutenga kosakwanira pakufika.
- Kuchita koteroko kuyenera kuchitidwa motere: kuthamanga 35-40 metres, kubwerera kumbuyo modekha. Simungakakamize zochitika, muyenera kukumbukira kuti maphunziro okhaokha omwe amatsogolera kuzotsatira zomwe mukufuna.
Kuthamanga ndi kukweza mchiuno kosavuta ndikosavuta kuti mumvetsetse, ngakhale kwa oyamba kumene. Chinthu chachikulu ndikudziwa zoyambira zake: tsatirani njirayi, konzekerani koyamba, mupume moyenera. Tikukulimbikitsani kuti muzitha kuchita masewera olimbitsa thupiwa kuti mukhale ndi thanzi labwino komanso kuti mukhale odzidalira. Kuthamanga uku kwathandiza kale anthu masauzande, kukuthandizaninso. Zilakalaka ndi chipiriro kwa aliyense!
