Kuti mukhale wothamanga wabwino komanso wopambana, muyenera kuphunzitsa nthawi zonse ndikukula osati kungokhala minofu yolimba komanso kulimba kwa ziwalo zina za thupi, komanso momwe thupi lilili. Gulu lapadera la masewera othamanga lingathandize ndi izi.
Oyamba kumene ambiri molakwika amakhulupirira kuti ndizosafunikira komanso kuti kuchita masewera olimbitsa thupi tsiku ndi tsiku ndikokwanira. Komabe, sizili choncho, ndipo zolimbitsa thupi kuphatikiza ndi masewera osavuta zimakulitsa zotsatira zake.
Masewera olimbitsa thupi potsatira njira ndi masewera olimbitsa thupi ndi machitidwe apadera omwe cholinga chake ndikukhazikitsa magulu ofunikira a thupi la munthu kuti athe kuthamanga.
Othamanga onse akatswiri amachita maphunziro amenewa, chifukwa maphunziro amenewa mu nthawi yaifupi kumawonjezera osati mphamvu ndi zizindikiro mofulumira, komanso kupirira.
Maofesiwa adapangidwa ndi zizindikilo zingapo nthawi imodzi:
- Konzani mgwirizano ndikupereka mayendedwe achilengedwe, osasunthika.
- Konzani thupi pamalo othamanga (mutu, mikono, kumbuyo ndi miyendo).
- Kuchulukitsa kuthekera kwamagulu akulu amisempha omwe akugwira ntchito kwinaku akuphimba mtundawo.
- Kupuma kofanana.
- Kulimbitsa minofu ya pachimake ndi kumbuyo.
- Kukula kwachangu.
- Kupirira.
Kuthamanga ndi chipiriro kwa wothamanga pa mpikisano zimadalira izi. Tenthetsani bwino musanachite masewera olimbitsa thupi ovuta. Kuti muchite izi, mutha kugwiritsa ntchito mayendedwe odziwika bwino: kuthamanga kothamanga, kugwedeza miyendo, mapapo, kutambasula.
Izi ziyenera kuchitika kwa mphindi pafupifupi 30 mpaka 40 kuti thupi lizitenthe bwino osalandira zowononga zilizonse pophunzitsidwa. Pambuyo pake, mutha kupita molunjika ku gawo lalikulu.
Kuthamanga ndi mawondo apamwamba
- Izi ndi masewera olimbitsa thupi omwe mumadzikweza ndi mwendo wanu wothandizira ndikukweza bondo lanu momwe mungathere.
- Poterepa, manja akuyenera kukhala opindika pazitsulo, kumbuyo kuyenera kukhala kolunjika, ndipo mapewa ayenera kukhala omasuka komanso omasuka.
- Ngati masewerawa agwiritsidwa ntchito koyamba, amaloledwa kuthandizira ndi manja, koma pamlingo wapamwamba amayenera kuchitikira pafupi ndi thupi kapena kumbuyo.
- Ndikofunikira kwambiri kuti miyendo ikokere ndikubwezeretsa chala chala chake, osati pamtunda wonse.
Kulimbitsa thupi koteroko ndikofunikira potsegula minofu yam'mimba ndikukula mtima. Komanso, izi zimatenthetsa thupi bwino ndikuwotcha mafuta owonjezera mthupi. Sikoyenera kugwiritsa ntchito anthu okhawo omwe ali ndi matenda amtundu uliwonse, odwala kapena ofooka mtima komanso anthu onenepa kwambiri.
Shani Tsambani
- Ntchitoyi imachitika pomwe ilipo, kumbuyo kuyenera kukhala kosalala, manja akuyenera kupindika.
- Ntchito yayikulu ndikumakhudza minofu ya matako ndi zidendene mwachangu, koma nthawi yomweyo, osagwedezeka.
- Chofunikira kwambiri pantchitoyi ndikuti miyendo imagwira zala zala, osati pamapazi athunthu.
Zochita zoterezi zimalimbitsa ma quads ndipo zimathandizira pakuyenda ndi kuwongolera mayendedwe osiyanasiyana.
Amayambira kuyambira chidendene mpaka kumapazi
- Ntchitoyi imachitika poyimirira.
- Muyenera kuyika mapazi anu mtunda wa masentimita 15 wina ndi mnzake.
- Udindo woyamba uli pazala zakumapazi, pambuyo pake, mukamatulutsa mpweya, muyenera kugubuduka chidendene ndikubwerera.
- Nthawi zambiri, kwa munthu wosakonzekera, maphunzirowa amachitika nthawi 20-30 m'njira zingapo.
- Sungani manja anu ndi mapewa anu omasuka ndi nsana wanu molunjika.
- Ma roll ayenera kuchitidwa mofatsa kuti zisamveke zosasangalatsa.
Zochitikazi zimakhala ndi malo oyenera phazi likuyenda, ndipo zimathandizanso pamapazi apansi kapena mitsempha ya varicose.
Ambiri amalumpha kapena amapalasa akuthamanga
- Multijumps, yotchedwanso reindeer kuthamanga, imagwiritsidwa ntchito osati pamasewera akatswiri, komanso pamaphunziro apasukulu.
- Kuchita masewera olimbitsa thupi kumathandizira kuthamanga komanso kulimba pamene akuthamanga ndikupanga malo olondola pothamanga.
- Momwe thupi limakhalira phunziroli liyenera kukhala lofanana, kugwira ntchito mwakhama, mwendo wokankha uyenera kukhala wolunjika, ndipo mwendo wakutsogolo uyenera kugwada pa bondo ndikupita patsogolo ndikukwera pang'ono.
Kudumpha
- Uku ndikulimbitsa thupi kosavuta kuti muwonjezere kuthamanga kwa dongosolo lonse la neuromuscular ndikufulumizitsa ntchito yamiyendo.
- Pochita masewera olimbitsa thupiwa, muyenera kumbuyo kwanu molunjika, manja anu akugwira ntchito mwakhama.
- Muyenera kutukula mwendo umodzi mwachangu ndikupanga kudumpha pang'ono mukamabwerera. Izi zimachitika mosinthana pamapazi onse awiri.
- Kuti muthandizire kuchita masewera olimbitsa thupi ndikuwonjezera magwiridwe antchito, muyenera kupindika mwamphamvu.
Kuthamanga ndi miyendo yowongoka
- Muyenera kuyimirira ndikuwongola mwendo umodzi kuti ulunjika bwino.
- Kuyambira pano, kuthamanga kumayamba, miyendo yonse iyenera kukhala yowongoka pagawo lonse.
- Nthawi yomweyo, mikono imakhala yopindika ndipo ili pa atolankhani, ikugwira ntchito moyang'anizana ndi miyendo.
- Muyenera kutera pa zala zanu, osati pamapazi anu onse.
Kusunthika koteroko kumalimbikitsa thupi la othamanga ndikulimbitsa bwino mwana wa ng'ombe ndi minyewa.
Kuthamangira chammbuyo
Kuthamanga kwamtunduwu kumagwiritsidwa ntchito kukonza magwiridwe antchito ndi kayendedwe kabwino. Kuphatikiza apo, ntchitoyi imaphunzitsa minofu yomwe ndi yovuta kulimbitsa nthawi zonse.
Komanso, kubwerera m'mbuyo kumakhala ndi zotsatira zabwino komanso kumalimbitsa dongosolo la minofu ndi mafupa. Imachitidwa ngati kuthamanga ndi kupondereza mwendo wam'munsi mukungoyenda.
Gawo lothamanga lothamanga
Kuyenda mozungulira kumalimbitsa minofu ya adductor ndikuwongolera kuthamanga, kulumikizana kwa mayendedwe:
- Poyamba, muyenera kukhala olimba, miyendo mtunda wa masentimita 5-10 kuchokera wina ndi mnzake.
- Pambuyo pake, muyenera kuponda mbali, kuti mwendo umodzi ubwerere pambuyo pake, kenako mosiyana.
- Nthawi yomweyo, kayendedwe ka mikono ikusesa kuti musunge mphamvu yokoka ya thupi.
Kupalasa njinga kapena kuthamanga ndi gudumu
Monga momwe dzinali likusonyezera, kuthamanga kwamtunduwu ndikofanana ndi kupalasa njinga. Ntchito yayikulu pantchitoyi ndikupanga kukankha mwamphamvu, kukweza ntchafu ndi kugwada ndikutuluka kuchokera kumtunda, kenako ndikupanga chozungulira (raking motion) ndikubwezeretsa mwendo pamalo pomwe umakhala.
Popeza maphunzirowa amachitika poyenda, ndikofunikira kusuntha mikono yanu, monga kuthamanga kwanthawi zonse. Kusunthika koteroko kumakhazikitsa mtima komanso magulu akulu amiyendo bwino.
Kuti mukhale ndi masewera olimbitsa thupi, simuyenera kuchita masewera olimbitsa thupi tsiku lililonse, komanso muziyang'anitsitsa zovuta zolimbitsa thupi. Ndiwo omwe nthawi zambiri amakhala ndi ziwalo za wothamanga omwe samakhudzidwa ndikuphunzitsidwa nthawi zonse.
