Gulu la masewera olimbitsa thupi osavuta kuti mukhale olimba

Kuchita masewera olimbitsa thupi kuti muzitha kuchita zinthu moyenera komanso kulimbitsa thupi kumatha kukhala ndi thanzi labwino, kukhala olimba komanso kuwongolera thupi lanu. Nthawi zina, malo ovuta amakulolani kuti muchotse mavuto ndi zida zogwiritsira ntchito.

Ubwino Wakuchita Zolimbitsa Thupi Pogwirizanitsa ndi Kusamala

Kuchita masewera olimbitsa thupi kumakulolani kuti mufike pamwamba pamasewera.

Ngakhale ndi ntchito zopanda ntchito, zovuta ngati izi zili ndi izi:

• Kulimbitsa magulu ena am'mimba (minofu ya msana).
• Kupititsa patsogolo malingaliro aponse mumlengalenga.
• Kupititsa patsogolo magwiridwe antchito azovala (chifukwa chakutha kuwongolera kulimbitsa thupi).
• Kulimbikitsa lingaliro la kusamala.
• Kupititsa patsogolo kuthamanga kwa thupi.
• Kukulitsa lingaliro la nyimbo - tempo, mungoli.

Chitani masewera olimbitsa thupi kuti mukhale ogwirizana

Kuyesedwa koyenera kwa thupi kumalimbikitsidwa musanayambe. Muyenera kuyimirira ndi mwendo umodzi. Finyani wachiwiri pa bondo ndipo mubweretse pachifuwa momwe mungathere. Tikulimbikitsidwa kuti tiziwona kupumula kwa malo awa pamlingo kuyambira 1 mpaka 5, pomwe 1 ndiyosavuta ndipo 5 ndi yovuta.

Chizindikirocho chikakwera, nthawi zambiri amalimbikitsidwa kuti azichita masewera olimbitsa thupi. Iyenera kubwerezedwa poyesedwa mwendo wachiwiri. Kuyesaku kumachitidwa ndikutseka maso.

Phiri

Phiri la mapiri limakhazikika, kutha kugawa bwino moyenera. Ndizovuta kumenyana ndi matenda a msana (nyamakazi, arthrosis), minofu ya ng'ombe, ntchafu. Chofunika cha masewera olimbitsa thupi sichitha kuyenda, chomwe chitha kufananizidwa ndi phiri.

Zolingalira za zochita:

1. Lumikizani mapazi kwathunthu pamlingo woyenera.
2. Onetsetsani ngati zidendene, zala zakumanja zikulumikizana.
3. Pang'onopang'ono kusintha pakati pa mphamvu yokoka mpaka pakati pa phazi.
4. Wongolani mawondo anu, yesani "kuwakoka" kumutu. Izi zidzalola kuti patella iwuke.
5. Gwetsani pansi mchira ndi kumangitsa minofu ya m'chiuno.
6. Ntchafu zakumtunda ziyenera kukhala zolimba pakatikati.
7. Fufuzani kulumikizana kwa akakolo.
8. Kokani m'mimba mwa inu nokha, kwezani minofu mwamphamvu kwambiri pachifuwa.
9. Chifuwa chikuyenera kukhala kutsogolo.
10. Mpweya wakuya umatengedwa ndikutulutsidwa. Pa mpweya wachiwiri, mikono iyenera kukwezedwa ndikuwonjezeredwa.
11. Cholinga cha masewera olimbitsa thupi ndikuyesera "kutambasula" msana.
12. Khosi siliyenera kutambasulidwa, khalani pamalo owongoka.
13. Ngati kuli kovuta kukweza manja anu, mutha kuwagwira m'chiuno mwanu.
14. Zala ziyenera kutsekedwa mwamphamvu.
15. Mapewa ndi masamba samasowa kukweza.

Mtengo wa mtengo

Mtengo wamtengo umathandizira kuti ukhale wolingalira bwino ndikuwongolera kulondola kwa kusuntha kwa mphamvu yokoka:

• Choyamba muyenera kuyimirira molunjika ndikupumira pang'ono. Izi zithandizira kuti thupi lipumule ndikungoyang'ana momwe lilili.
• Kenako mwendo umodzi uyenera kupindika ndikudina ndi okhawo mpaka ntchafu yamkati. Bondo liyenera kuloza molunjika mbali. Kuthekera kwakukhala nthawi yayitali kumatengera kulondola kwa chiwerengerocho.
• Zala za mwendo wopindika ziyenera kuloza pansi ndipo chidendene chimakwezedwa momwe zingathere.
• Manja sayenera kuyesa kulimbitsa thupi ndikuyika patsogolo. Kusuntha konse kuyenera kukhala kwamadzimadzi kuti mugwiritse ntchito poyerekeza. Manja amapindidwa pachifuwa, monga popemphera. M'mawu apamwamba, amatha kukwezedwa pamwamba kuti awoneke ngati mtengo.

Imani ndi mwendo umodzi

Kuyimirira ndi mwendo umodzi kumaphatikizapo kuthandizira kuthandizira. Zimapangitsa kuti thupi liziyenda bwino komanso limagwirizana, limalimbitsa minofu ya miyendo (miyendo, mapazi) mu voliyumu yofanana.

Kuchita masewera olimbitsa thupi kumatulutsa minofu ya gluteus medius ndi pelvic:

1. Kuti muchite bwino, muyenera kukhala owongoka, miyendo pamalo omasuka bwino (paphewa). Ndikofunika kugawira kulemera kwake pakati pa miyendo yonse. Manja akuyenera kukhala lamba.
2. Mwendo umodzi uyenera kukwezedwa mozungulira madigiri 90. Tumizani kulemera kwa mwendo wothandizira.
3. Pamalo awa, muyenera kuyimirira osachepera theka la mphindi.
4. Ntchitoyi iyenera kubwerezedwanso mwendo wina.
5. Ndibwino kuti muyambe ndi kubwereza maulendo asanu ndikuwonjezera pang'onopang'ono.

Maonekedwe a woponya mivi

Maonekedwe a woponya mivi amawerengedwa kuti ndi imodzi mwanjira zaku China zochiritsira. Zimakhudza mafupa ndi mitsempha. Maluso akulu omwe adapeza: kusamala, kulumikizana, kusinthasintha.

Palinso kuphatikiza pakuwonekera kwa thupi, momwe mawonekedwe amapangira mzere wolondola wa m'chiuno:

1. Miyendo iyenera kukhala yofananira paphewa, mikono ili mfulu kutambasulidwa patsogolo.
2. Muyenera kupuma kwambiri, mukatuluka, pitani patsogolo kuti mupange ngodya pakati pa bondo ndi mwendo wa madigiri 45.
3. Mawonedwe, izi zimatha kuyezedwa ndi malo omwe bondo lili pamwambapa.
4. Mukamayenda, mikono imawongoka ndikukwera m'mwamba, migwalangwa iyenera kupindidwa. Poterepa, yesetsani kuti musadzandime, imani chilili.
5. Tikulimbikitsidwa kuyimirira poyimilira masekondi 5 mpaka 10 kapena kupuma katatu ndi kutulutsa mpweya.
6. Kuti mubwerere poyambira, thupi limasamutsidwira ku mwendo wakutsogolo. Ayenera kukankha mwamphamvu pansi ndikubwerera bwinobwino.

Kumeza pose

Pomeze pose pa matanthauzidwe a yoga amatchedwa "hero pose".

• Choyamba muyenera kuyimirira molunjika ndikupumira pang'ono ndikutulutsa mpweya, kupumula thupi.
• Manja akuyenera kufalikira, ndikupanga mzere wopingasa.
• Pambuyo pake, mwendo umatsata pang'onopang'ono, kutsitsa thupi mofanana ndi malo opingasa kwathunthu.
• Mutu ukhoza kukwezedwa pang'ono, maso ataloza kumalo abwino.
• Poimapo, muyenera kuyimirira kwa masekondi osachepera 60.
• Pambuyo pake, sinthani mwendo wanu ndikubwereza zochitikazo.
• Mwendo ndi mikono ziyenera kukhala zogwirizana komanso zofananira pansi.
• Ngati chimodzi mwazigawo sichikwaniritsidwa, sichigwira ntchito kwa nthawi yayitali.

Pambuyo pakuchita bwino zingapo, mutha kusokoneza zolimbitsa thupi ndikutseka maso.

Kukweza mikono ndi miyendo pamapazi onse anayi

Kukweza munthawi yomweyo manja ndi miyendo pamalo pamagulu onse anayi kumalimbitsa minofu yam'mimba, ziuno, ndikukula bwino kwa thupi. Luso lofunikira ndikugawa bwino kulemera.

Ndondomeko:

• Kutsindika m'manja ndi m'maondo. Udindowu ndiwongolunjika. Thupi liyenera kuzolowera izi. Tengani mpweya pang'ono mkati ndi kunja.
• Musanachite masewera olimbitsa thupi, jambulani m'mimba mwanu ndikukhwimitsa minofu yanu.
• Pepani mkono ndi mwendo umodzi osasintha mawonekedwe.
• Mbali anakweza ayenera anawonjezera. Ayenera kukwezedwa pamwamba kwambiri momwe angathere ndi kulimbitsa thupi.
• Momwe mungayime, muyenera kuyimirira kwa masekondi 30 kapena kupuma kwathunthu ndi mpweya.
• Kenako mutha kutsitsa dzanja lanu ndi mwendo ndikukhazikika.
• Bwerezani zochitikazo mbali inayo.

Ndibwino kuti muthe kukweza dzanja ndi mwendo mutulutse mpweya wokhala ndi thupi lolimba. Ntchitoyi imapanganso minofu yanu yayikulu.

Ndi magwiridwe anthawi zonse a mawonekedwe, zitha kukhala zovuta. Mutha kukweza mkono ndi mwendo mosinthana: choyamba, kenako china. Izi zimachitika mozungulira, monganso ma push. Miyendo iyenera kufalikira momwe zingathere.

Kuyenda mzere

Kuyenda motsatira mzere ndi njira yolondola mukakhala malo olingana. Chimodzi mwazokwera pantchitoyi ndikunyamula mabuku pamutu panu. Yemwe akuchita zochitikazo amaikidwa pamutu kuchokera pa buku limodzi mpaka 2-3. Ntchito yake ndikuyenda motsatira ndendende kuti mabuku asagwe.

Momwemo, ntchitoyi ndi yofanana: kudzithandiza ndi manja anu, muyenera kuyenda pamzerewo ndikukhalabe olimba. Panjira, kuchita masewera olimbitsa thupi kumatheka poyenda pamsewu. Kunyumba, ndikokwanira kuyenda pa sentimita kapena tepi ina. Masitepe oyenda ayenera kuwonjezeka pang'onopang'ono.

Wankhondo

Mawonekedwe a wankhondo amakula bwino minyewa yakumbuyo, amalimbitsa gawo lakumveka, ndikugwira ntchito pakukula kwa dongosolo lamtima.

Komanso, malowa amakupatsani mwayi wopanga zida za vestibular:

1. Ndikofunika kuyambitsa zolimbitsa thupi motsata msinkhu, mikono ndi miyendo m'lifupi.
2. Chingwe chimapangidwa ndikutsogolera mwendo patsogolo, wachiwiri akuyenera kukhala wowongoka.
3. Pakadali pano, muyenera kuyimirira masekondi 3-5 kuti thupi liziyenda bwino.
4. Kenako dzanja liyenera kukokedwa pang'onopang'ono, kupindika kumbuyo.
5. Mutu uyeneranso kuponyedwa kumbuyo.
6. M'maganizo ndikofunikira kusunga mfundo imodzi ndi maso anu kudenga.
7. Pochita izi, mutha kugwiritsa ntchito mphindi 1 mpaka 10, kutengera mulingo wamaphunziro. Ndiye kubwereza pa mwendo wina.

Mukamachita masewera olimbitsa thupi, nthawi zonse muyenera kuyang'anira kupuma kolondola komanso momwe masinthidwe asinthira.

Mukaphwanya chimodzi mwazigawozo, mutha kutaya bwino (kugwa) kapena osayamba kulumikizana bwino. Kuti muwonjezere chidwi, ndikulimbikitsidwa kuti mubwereze kuyeza koyesa sabata limodzi kapena awiri.