Zochita zolimbitsa thupi kuti musangalatse miyendo yanu musanathamange

Kuthamanga kumaonedwa ngati masewera olimbitsa thupi omwe amafunikira kuti thupi likhale lolimba ndikupanga magulu onse am'mimba, komanso kuti muchepetse thupi.

Imaphatikizidwanso pakuphunzitsidwa pamasewera osiyanasiyana. Kumbukirani kuti muyenera kuyambiranso bwino musanathamange. Idzapewa kuvulala kwambiri komanso mavuto azaumoyo.

Chifukwa chiyani mumafunda musanathamange?

Musanaganize ngati mungadziwike musanathamange, muyenera kuyang'ana momwe masewera olimbitsa thupi amakhudzira thupi.

Mphamvu zake ndi izi:

1. Zowonjezera kupsinjika kwa msana.
2. Katundu wonyamula.
3. Likukhalira katundu wochuluka pamtima.

Musaiwale kuti kutentha koyenera sikungateteze thupi kuti lisakhudzidwe kwambiri ndikuvulala. Chitsanzo ndi pamene kuthamanga kumachitidwa ndi matenda amtima. Kutambasula kolondola kumawonjezera malo pakati pa ma vertebrae ndikuchepetsa kukangana.

Chifukwa chiyani kusowa kwa kutentha kuli kowopsa?

Kutenthetsa kumakupatsani mwayi wothandizira magulu onse am'mimba.

Ngati sichikuchitika, ndiye kuti pali zovulala zotsatirazi:

1. Kusokonezeka. Nthawi zambiri zimachitika pakaika phazi molakwika pamtunda. Kusokonezeka kovuta kumatha kubweretsa kuti sizingatheke kusewera masewerawa kwanthawi yayitali.
2. Kutambasula. Kusintha kwakuthwa kwa matalikidwe othamanga kumayambitsa kutambasula. Zimachitika mpweya wachiwiri ukatsegulidwa, thupi likayamba kugwiritsa ntchito nkhokwe.
3. Kupsinjika kwakukulu pamachitidwe amtima. Ndi iye amene akutenga nawo mbali mokwanira pa kuthamanga.
4. Katundu olowa. Ndibwino kuti muzitha kutentha ziwalo musanathamange mwachindunji, chifukwa zimatha kuwonongeka ndikuwonetsedwa kwanthawi yayitali.

Zochita zapadera zimakulolani kuti mukwaniritse zotsatira zabwino. Kudziyatsa bwino bwino mtima, potero kuthetsa mwayi wa katundu mwadzidzidzi mkulu.

Zochita zolimbitsa thupi

Tikulimbikitsidwa kuti tichite masewera olimbitsa thupi kuchokera kutenthedwa, ndikumaganizira malingaliro akulu.

Zimakulitsa kwambiri magwiridwe antchito a maphunziro:

1. Minofu yofunda iyenera kuchitika kuchokera pamwamba mpaka pansi.
2. Ngati zovuta zimakhala zolimbitsa thupi, ziyenera kuchitidwa popanda ma jerks amphamvu. Izi ndichifukwa choti zovuta ndizokhudza kutambasula, osati kukwaniritsa cholinga.
3. Mukamachita masewera olimbitsa thupi okhudzana ndi kulemera kwamagulu ena amisempha, muyenera kuwunika momwe zimakhalira nthawi zonse. Izi zimathetsa mwayi wogwiritsa ntchito mphamvu zochuluka zomwe zimafunikira panthawi yothamanga.
4. Ntchito yolumikizidwa ndi dera la cardio panthawi yotentha sayenera kutenga mphindi zoposa 3-5. Apo ayi, mphamvu zambiri zidzawotchedwa.

Zochita zosiyanasiyana zitha kuphatikizidwa pakukonzekera, magulu onse akulu akulu ayenera kuchitidwa.

Masewera olimbitsa thupi asanathamange

Wothamanga aliyense payekhapayekha amasankha malo otenthetsera mbeu.

Nthawi zambiri, zimakhala ndi zochitika zotsatirazi:

1. Torso amagwada.
2. Kusintha ndi kusinthasintha.
3. Kuyenda ndi kukweza mwendo.
4. Wopanda.
5. Kutuluka kunja.
6. Kuchita kusinthasintha kwa mwendo.

Pokhapo pakuchita zolimbitsa thupi pazochitika zonse zomwe zimafunikira.

Kusintha ndi kusinthasintha ndi manja

Kusinthasintha kwa manja ndi kusinthasintha kumagwira ntchito kumtunda kwa gulu la minofu.

Zimachitika motere:

1. Miyendo imayikidwa m'lifupi-mulifupi.
2. Manja ayenera kuikidwa pamodzi ndi thupi.
3. Kusinthasintha kwa dzanja kumachitika kutsogolo ndi kumbuyo. Chifukwa cha izi, mapewa amakonzedwa.
4. Mutha kuwonjezera kuchita bwino pakuchita mayendedwe olowera. Kuti muchite izi, manja amakwezedwa ndikukanikiza thupi.

Zochita zoterezi nthawi zambiri zimaphatikizidwa muzovuta zotentha, chifukwa zimakulolani kuti mugwire bwino mapewa.

Torso amagwada

Zomwe zili pamwambazi zikuwonetsa kuti panthawi yothamanga, katundu wokwanira kwambiri amayikidwa paminyewa ya m'mimba ndi msana. Ichi ndichifukwa chake muyenera kusamala ndi kafukufuku wamagulu amtunduwu, omwe amapindika patsogolo.

Zochitazo zikuchitika motere:

1. Udindo woyamba umapereka kukhazikitsidwa kwa miyendo m'lifupi paphewa, kumbuyo kuyenera kukhala kosalala. Poterepa, manja akupanikizika motsutsana ndi thupi.
2. Zikhoterero zimachitidwa mosinthana kutsogolo, mbali zonse ziwiri ndipo kumbuyo kumapindika pang'ono.

Samalani mukamapendeketsa thupi, chifukwa ma jerks akuthwa kwambiri amatha kuvulaza.

Kukweza mawondo

Nthawi yothamanga, katundu wambiri amakhala pamapazi. Ichi ndichifukwa chake muyenera kusamala pakukonza minofu ya ntchafu. Kuyenda ndikunyamula kwamiyendo yayitali kumatha kutchedwa kothandiza.

Malangizo akukhazikitsa ndi awa:

1. Pa nthawi yoyenda, mikono iyenera kukhala kutsogolo, zigongono zimapindika ngodya ya 90 madigiri.
2. Ndi sitepe iliyonse, bondo liyenera kukhudza dzanja. Izi zimapanganso mawonekedwe a madigiri 90.

Kuyenda motere kumachitika pang'onopang'ono, chifukwa kusuntha kwakuthwa kumatha kuvulaza. Zochitikazo ziyenera kuphatikizidwa m'maofesi onse, chifukwa zimatenthetsa minofu ya ntchafu.

Magulu

Ma squat nthawi zambiri amachitidwa ngati gawo lalikulu lochita kulimbitsa mphamvu ndi kuchuluka kwa minofu ya ntchafu. Komabe, nthawi zina zitha kuchitika ngati kutentha.

Malangizo pakuchita izi ndi awa:

• Malo oyambira amapereka kukhazikitsira mapazi m'lifupi paphewa, pomwe zidendene ziyenera kukanikizidwa pansi, sizoyenera kuyika zikondamoyo.
• Pa nthawi ya squat, kumbuyo kuyenera kukhala kolunjika. Poterepa, manja amatambasulidwa mtsogolo, zidendene sizimachokera pansi.
• Muyenera kuchita squat yakuya, apo ayi kuthekera kochita masewera olimbitsa thupi kudzakhala kocheperako.

Sitikulimbikitsidwa kuti mubwereze mobwerezabwereza, chifukwa izi zitha kubweretsa kutopa kwa ntchafu ndi minofu ya mwendo. Chifukwa chake, kuthamanga kwakanthawi kumatha kubweretsa mavuto.

Kutuluka kunja

Kutambasula, kudumpha kunja kumachitidwanso. Ndizosavuta kuchita, koma ndizoyenera kukonzekera thupi mtsogolo.

Malangizo a kudumpha kunja ndi awa:

1. Mapazi m'lifupi mwake, mikono pafupi ndi thupi.
2. Kuti mupange kugwedezeka, muyenera kukhala pansi pang'ono, mikono ikutambasulidwa patsogolo.
3. Pambuyo pa squat, kugwedezeka kwakuthwa kumachitika, manja amakwezedwa.

Kudumpha kotere kumapangidwa mosamala. Ma jerks olimba amatha kuvulaza.

Pendani miyendo yanu

Pofuna kuwonjezera kutentha kwa kutentha, kusintha kwa mwendo kumachitika.

Zimachitika motere:

1. Muyenera kuyimirira pafupi ndi chikombole kapena chithandizo china.
2. Kusintha kwina kumachitidwa kotero kuti mwendo umakwezedwa ndikukhala pangodya ya 90 degree mpaka thupi.

Zochita zofananazi zikufunanso kukulitsa minofu ya ntchafu.

Anthu ambiri amanyalanyaza kufunikira kotentha akamathamanga. Kuphatikiza apo, pakuchita zolimbitsa thupi zolimbitsa thupi zonse, muyenera kukhala ndi chidziwitso. Kupanda kutero, kuvulala kumatha kuchitika.

Onerani kanemayo: FELA ANIKULAPO RANSOM KUTI NON STOP MIX 15 October 1938 2 August 1997 MIX BY DJ CITY (Mulole 2025).