Momwe mungaphunzitsire kupirira - masewera olimbitsa thupi

Kukhala ndi moyo wathanzi kunayamba kukopa chidwi cha nzika mochulukira. Ndi chithandizo chake kuti mutha kukulitsa zaka za moyo, kuchotsa matenda ambiri, kuonda ndi kusunga thupi lanu moyenera. Pachifukwa ichi, tikulimbikitsidwa kuti tichite masewera olimbitsa thupi, kuchita masewera olimbitsa thupi pafupipafupi.

Gulu la masewera olimbitsa thupi opititsa patsogolo kupirira ndi gulu la zochitika zamasewera ndi zochitika kwa nzika, kuphatikiza zolimbitsa thupi zamagulu osiyanasiyana amisempha.

Zitha kuphatikizanso kugwiritsa ntchito magalimoto osiyanasiyana monga njinga. Kapena kugwiritsa ntchito zoyeserera. Zolimbitsa thupi zambiri zimapereka njira zokwanira zolimbikitsira thupi (makina opondera, kulimbitsa mphamvu, nkhonya ndi kusambira).

Kupirira lingaliro

Kupirira kumamveka ngati kuthekera kwapadera kwa thupi la munthu kupilira zovuta zina. Uwu ndiye mulingo wolimba. Kupirira kumapangidwa ndi zinthu zingapo zomwe zimayambitsa izi.

Amagawidwanso m'magulu:

1. Zowonekera - zimawonetsa kukula kwa magwiridwe antchito onse.
2. Special - kuthekera kwa thupi la munthu kupilira kupsinjika kwakuthupi pamtundu wina wa zochitika.

Special imagawidwanso mu:

• liwiro lalikulu - lodziwika ndi nthawi yonyamula katundu wolemera munthawi inayake;
• liwiro-mphamvu - amadziwika ndi nthawi yopirira katundu wokhudzana ndi zolimbitsa thupi kwakanthawi;
• mgwirizano - wodziwika ndi kukhazikitsa kwakanthawi njira zolemetsa ndi maluso;
• mphamvu - imakhala ndi kuthekera kwa thupi kupilira zoyesayesa kwa nthawi yayitali pokweza zolemera kapena minofu yogwira ntchito.

Akatswiri amagawaniza kupirira kwamphamvu m'magulu awiri:

1. kusinthasintha (kuchita masewera olimbitsa thupi pang'onopang'ono kapena pakatikati);
2. zowerengera (kuchita masewera olimbitsa thupi kwa nthawi yayitali osasintha mawonekedwe).

Ubwino wokhala ndi chipiriro

• Zakudya zamadzimadzi zimapangidwa kukhala mphamvu, zomwe zimathandiza kutentha mafuta mwangwiro.
• Thupi la munthu limazolowera kuphunzira mwakhama komanso kwanthawi yayitali.
• Minofu imakhala yotanuka komanso yodekha.
• Malo opumira komanso kuchuluka kwamapapu kumawonjezeka.
• Pali kuwonongeka kofulumira kwa cholesterol ndi shuga.
• Khungu limalimbikitsidwa.
• Dongosolo lonse la minofu ndi mafupa limalimbikitsidwa.

Malamulo ophunzitsira kukulitsa chipiriro

1. Nthawi zonse yesetsani kuchita masewera olimbitsa thupi komanso kulimbitsa thupi (kuthamanga, kuyenda, kutsetsereka kapena kusambira).
2. Zochita zolimbitsa thupi ziyenera kuchitika pakanthawi.
3. Zochita mwachangu ziyenera kusinthidwa ndikuchedwa kuyenda (kusiyanasiyana).
4. Zochita zolimbikitsira zimalimbikitsidwa kuti zizichitidwa pang'onopang'ono, mobwerezabwereza kuwonjezera kuthamanga ndi katundu.
5. Zochitika zonse zowerengera ziyenera kufanana ndi zomwe thupi limachita.
6. Ndikulimbikitsidwa kuti musadzipanikizire nokha, kuti muwerenge bwino zolimbitsa thupi zanu ndi nthawi yopuma.

Gulu la masewera olimbitsa thupi olimbitsira kupirira

Akatswiri ndi ophunzitsa amalangiza kuti asagwiritse ntchito phunziro limodzi, koma zingapo. Iyi idzakhala njira yothandiza yolimbitsa thupi ndikulimbitsa chipiriro. Nayi machitidwe ofala kwambiri omwe safuna maluso apadera kapena maphunziro.

Thamangani

Kuthamanga ndi imodzi mwamasewera ofunikira kwambiri komanso otchuka. Amagwiritsidwanso ntchito ngati zowonjezera zowonjezera (kuthamanga, kuthamanga).

Ndiwo masewera amtunduwu omwe amathandizira thupi la munthu kupeza mulingo wina wopirira, kulimbitsa zochitika zamtima, minofu ndi mafupa, kuwonjezera mphamvu yamapapo ndi malo opumira. Anthu amisinkhu iliyonse angathe kuchita izi.

Ali ndi mitundu ingapo:

• mtunda waufupi, wapakatikati ndi wautali;
• kuthamanga;
• ndi zopinga;
• kuthamanga;
• liwilo lalikulu;
• kulandirana.

Chingwe chodumpha

Njira yakale kwambiri komanso yothandiza kukhalabe ndi matupi a thupi ndikukonzekera masewera aliwonse. Minofu yonse imagwira nawo ntchitoyi. Makamaka mikono ndi miyendo. Chingwecho chimaloledwa kugwiritsidwa ntchito ngakhale ndi ana azaka 3-4.

Njinga

Njira yokonda masewera othamanga ndi mamvekedwe a anthu ambiri aku Russia komanso nzika zakunja. Njinga ikulimbikitsidwa kuti igwiritsidwe ntchito ngati chochita chowonjezera kwa othamanga omwe akuchita bwino kuthamanga. Apa, magazi amayendetsedwa bwino, minofu yamiyendo imamangidwa, kusunthika ndi kupirira kumakwezedwa.

Malamulo akulu ogwiritsa ntchito njinga ndi awa:

1. Chowongolera chikuyenera kusinthidwa molingana ndi kutalika kwa munthu (nthawi zambiri pamlingo wamimba).
2. Zithunzi zimayenera kusankhidwa konsekonse kapena dera linalake.
3. Chishalo chizikhala chofewa komanso chabwino, chopangidwira maulendo ataliatali, osati chovuta mukamayenda.
4. Musanakwere, ndikofunikira kuyang'anitsitsa ndikutulutsa matayala (kuthamanga kwakukulu kumawonetsedwa ndi wopanga molunjika pa tayala).

Masewera a mpira

Njira yophunzitsira mphamvu imapatsa munthu mwayi osati kokha kuti apange minofu, komanso kuti apange thupi lonse. Oyamba kumene ayenera kusankha mipira yopepuka kuti iwanyengerere m'manja. Njira yonseyi imakhala ndi squats ndi kufinya, kutulutsa miyendo. M'tsogolomu, mutha kugwiritsa ntchito mipira yayikulu komanso yokulirapo.

Dzuka pa zala

Maphunzirowa amagwiritsidwa ntchito ngati chowonjezera. Pochita izi, phazi lake limasinthasintha komanso limapindika, ndikulandila mavuto. Ndi zomwe achitapo, mutha kuwakonzekeretsa mpikisano wina.

Bump Miyendo Yoyenda

Kulumpha ndi miyendo yopindika kumagwiritsidwa ntchito kukonzekera kuthamanga, komanso ana asukulu kuti akhale olimba. Amadziwikanso kuti kudumpha koimirira. Njira yonseyi imakhala ndimagawo angapo: kukonzekera kulumpha; kuthawa; kutera.

Nthawi yomweyo, manja ndi miyendo, pokhala yokhotakhota ikuthawa, imapindika ndikuthandizira wothamanga kuti atere moyenera. Chinthu chachikulu apa ndikutalika kwa kulumpha koyenera. Zimasintha ndikumaphunzitsidwa pafupipafupi komanso molimbika.

Pendani miyendo yanu

Zochita zamtunduwu ndizothandiza kwambiri musanathamange. Amapereka mpata wotenthetsa miyendo kuti akonzekere kuthamanga kapena kuyenda mtunda wautali. pafupipafupi, kugwedezeka kudzakhala kokulira, kudzakhala kupepuka ndi kupumula m'malo mwamilandu ndikuwotcha m'malo olumikizirana mafupa. Oyenera akulu ndi ana asukulu.

Mapulani

• Mtundu wapadziko lonse wolimbitsa thupi momwe minofu yonse ya thupi imagwira nawo ntchito.
• Kuphedwa kumachitika kwakanthawi. Zochita zochulukirapo, nthawi yochulukirapo imaperekedwa ku bar.
• Ndi malo omwe mikono imagwada pamapiko ndikupumula pansi, ndipo miyendo imakwezedwa mtsogolo ndikugawika.
• Sikulimbikitsidwa pano kuti muchepetse kwambiri ndikuwonjezera nthawi pazoyeserera zoyambirira, popeza pali kuthekera kwakuthamangira kwamwazi wamagazi kumutu.
• Munthuyo amatha kukomoka, kudwala tinnitus komanso kupweteka mutu.

Zokankhakankha

Mtundu uwu ndiwofunikira ngati masewera olimbitsa thupi kwa othamanga aliwonse, ngakhale oyamba kumene. Ali ndi ukadaulo wopangidwa womwe umathandizira kubwerera mwachangu komanso moyenera ku mawonekedwe amasewera, kumanga minofu ndikukwaniritsa mulingo wina wopirira. Oyenera akulu komanso ana asukulu.

Pochita izi amaphunzitsa:

• atolankhani;
• ziwalo (mikono ndi miyendo);
• minofu ndi mafupa;
• dera lokongola.

Amadziponya pazitsulo zosagwirizana

Kuphunzitsa kwamphamvu kumeneku ndikwabwino pakukulitsa minofu ya mikono ndi miyendo, komanso minofu yam'mimba. Uwu ndi mwayi wolimbitsa makina opumira komanso mtima.

Kuchita masewera olimbitsa thupi nthawi zonse kumakupatsani chilimbikitso chachikulu pomanga minofu yolimba. Mtundu uwu ukulimbikitsidwa kuphatikizidwa ndi ena: kuthamanga; kudumpha ndi squats. Oyenera akulu ndi ana asukulu.

Masewera olimbitsa thupi opititsa patsogolo kupirira amathandizira kukulitsa kupirira, komanso kubwezeretsa kukhathamira kwa khungu, kuwonjezera malo opumira ndikupangitsa kuti kugunda kukhaleko.

Kuchita bwino kumeneku sikuyenera kugwiritsidwa ntchito ndi akulu okha, komanso ana asukulu kuyambira ali aang'ono. Zithandizira kukulitsa thupi la mwana, kulipangitsa kukhala lamphamvu komanso lolimbikira.