Gulu la masewera olimbitsa thupi a miyendo ndi mapazi athyathyathya

Kuchita masewera olimbitsa thupi kumatanthauza mtundu wa mankhwala osamalitsa. Mapazi apansi osalala sangachiritsidwe. Koma mutha kupewa zovuta zamagalimoto m'miyendo yakumunsi.

Izi zidzateteza zovuta zomwe zingachitike. Makolo amathandiza ana kuchita masewera olimbitsa thupi atakambirana ndi katswiri wa mafupa. Akuluakulu amathetsa mavuto ndi mapazi okha kunyumba, kapena moyang'aniridwa ndi wophunzitsa yemwe amadziwa njira zochitira masewera olimbitsa thupi.

Kuchita bwino kwa masewera olimbitsa thupi pamapazi apansi

Zotsatira zakuchita masewera olimbitsa thupi zimadalira dongosolo, kulimbikira, chidwi ndi kulondola kwa zolimbitsa thupi, momwe zimayendera.

Owongolera Mwachangu:

• kukonza koyenera ndi kukhazikika;
• kudya calcium ndi vitamini D;
• kuonda;
• Kuyika mapazi poganizira matendawa;
• zovuta za njirayi: kugwiritsa ntchito kutikita minofu, kugwiritsa ntchito nsapato za mafupa.

Nthawi zambiri kulimbitsa thupi kumapazi kumayikidwa pomwe mapazi athyathyathya amakhala ndi mawonekedwe oyamba. Ngati musankha njira yophatikizira ngati chithandizo, kuchira kwathunthu ndikotheka pankhaniyi. Kugwiritsa ntchito njira zochiritsira pamagawo otsatira a phazi lodzaza ndi chizindikiro.

Kuchita masewera olimbitsa thupi kumachepetsa kutopa kwa mapazi ndipo kupweteka kumachepa. Kutuluka kwa zovuta kumatetezedwa ndikusintha kwamagazi osati kumapazi okha, komanso kumapeto kwenikweni. Kuchita bwino kwa masewera olimbitsa thupi pamapazi apansi kwatsimikiziridwa pakugwiritsa ntchito kukonzanso pambuyo pa opaleshoni.

Chifukwa chakuti kuchira kumatanthauza kuchepa kwa mayendedwe, maphunziro amapangidwa ndi zinthu zochepa zomwe zimawonjezeka pang'onopang'ono. Zotsatira zabwino zimawoneka patatha zaka zingapo atakhala ndi machitidwe olimbitsa thupi nthawi zonse pamodzi ndi kudzipaka minofu ndi kuvala nsapato zapadera.

Chitani masewera olimbitsa thupi ndi mapazi apansi

Akatswiri apanga magawo angapo a masewera olimbitsa thupi. Amapereka zotsatira zabwino. Kukhazikitsa mwadongosolo komanso kolondola kumafunika. Kuchita masewera olimbitsa thupi ndikosavuta. Kuchita zolimbitsa thupi kumaphatikizapo kuyimirira, kunama, kukhala pampando, ndi kalipeti mchipinda champweya.

Zochita zolimbitsa

Mtundu uwu umaphatikizapo kuyamba kutenthetsa minofu ndikutenthetsa.

Kenako zochitika zotsatirazi zimachitika:

1. Thandizani ndi manja pakhoma, pang'onopang'ono kwezani zala zanu. Kubwerera pang'onopang'ono kumalo oyambira.
2. Imani mbali zakunja kwa mapazi kwa masekondi 25 - 30.
3. Kutembenuka pang'onopang'ono kwa thupi mbali zosiyanasiyana ndikuthandizira mwendo.
4. Chitani masewera okwana 20 osakweza zidendene.
5. Yendetsani patsogolo momwe mungathere. Chitani zala.
6. Yendani masekondi 20 mpaka 30 mkati mwamkati mwa mapazi.
7. Kusintha kwa chidendene chala mpaka nthawi 35.
8. Kusinthasintha kozungulira kwam'munsi kwamiyendo kasanu ndi kamodzi, komwe kumathandizira kulimbitsa mitsempha, komanso kumafinya minofu.
9. Kwezani zinthu zazing'ono pansi ndi zala zanu zakumapazi.
10. Kuyenda kosiyanasiyana: pa bolodi lokhala ndi nthiti, pamalo opendekera, mphasa wa kutikita.

Kuchita masewera olimbitsa thupi poyimilira paliponse. Itha kugwiritsidwa ntchito pakakhala kupweteka komanso kutopa kwambiri ndi mapazi athyathyathya. Pazochita zina, khoma limagwiritsidwa ntchito ngati chithandizo. Muthanso kutenga zinthu zazing'ono kuti mupange minofu ya phazi.

Chitani masewera olimbitsa thupi mutakhala pampando

Kugwiritsa ntchito mipando atakhala pansi ndikothandiza kwambiri.

Kulipiritsa:

1. Kutambasula masokosi anu mmwamba ndi pansi. Minofu ya ng'ombe iyenera kukhala yolimba panthawiyi.
2. Ndikunyamula mwendo, jambulani phazi pamwamba pa mwendo wapansi wamiyendo yoyimirira.
3. Kusinthanitsa kosinthana kwazala ndi zidendene.
4. Popanda kugwada, yesani kuyimirira bwino ndi phazi lanu ndi miyendo yowongoka. Gwiritsani masekondi osachepera 10.
5. Konzani zala pansi. Zidendene zimayenera kulumikizidwa palimodzi ndikufalikira.
6. Pangani zoyenda ngati zala zanu, yesani kugwira zinthu zingapo zing'onozing'ono.
7. Makina oyendetsa, mipira, timitengo, timatabwa ndi mapazi.
8. Sunthani pansi pa mapazi ndi zala.

Chitani masewera olimbitsa thupi mutakhala pamphasa

Kuti muchotse chinyalala cha metatarsus, komanso kukulitsa kukhotera kwamkati, zolimbitsa thupi zimachitidwa pamalo okhala. Poterepa, kalipeti kamagwiritsidwa ntchito.

Zochita zolimbitsa thupi zolimbitsa thupi:

1. Miyendo ndi yopindika. Yesetsani kupatsa zala zanu kukhota. Pambuyo - unbend.
2. Kukweza masokosi m'thupi ndi mbali ina.
3. Miyendo ili pamalo okwera. Mapazi amabwera palimodzi kuti akhudze zidendene.
4. Miyendo ili pamalo okwezedwa pamaondo, zala zikutsamira pamphasa. Zidendene ziyenera kulumikizidwa ndikufalikira mbali.
5. Khalani molunjika, pumulani manja anu pansi. Gwirani mpirawo ndi mapazi anu ndipo nyamulani.
6. Kupitiliza kugwira mpira, kupinda maondo anu, kusunthira projectile kuchokera kumapazi mpaka zidendene.

Pofuna kupewa kuvulala, yesetsani kuyenda mosadukiza. Ngati ululu umachitika, kupuma kumafunika.

Zochita zolimbitsa thupi

Zochita zolimbitsa thupi zoyambirira zimachitika atagona. Udindowu umakupatsani mwayi wophunzitsira minofu ya mnofu mopepuka, kupatula kuvulala. Pochita masewera olimbitsa thupi kumbuyo, palibe katundu pakhungu. Komanso, kumbuyo kumasuka. Ndikofunikira kuchita pamakalata apadera.

Zochita:

Kukhazikitsa:

• mwendo wakumanja ndi wopindika ndikukweza mpaka thupi;
• sock amakoka mbali ndi minofu ya gluteus, kutsegula phazi;
• kwezani chidendene, pindani zala zanu pansi;
• tembenuzani phazi lamanzere, gwirani nthambi yothandizira;
• kubwerera ku malo oyamba.

Chitani zolimbitsa thupi zomwezo mwendo wakumanzere.

2. Bwerani mawondo anu, pansi pokhapo pansi. Zala zakumanja ndizokhazikika, zidendene zimakwezedwa mosinthana, kenako pamodzi. Bwerezani mpaka 30.
3. Sungunulani miyendo yopindika. Dinani zidendene zanu limodzi.
4. Chitani stroking ndi mapazi anu pamunsi mwendo wothandizira. Pamapeto pake - kasinthasintha kumanzere kumanja.
5. Zolemba malire kufinya ndi kumasuka kwa zala kwa mphindi zochepa. Chitani mpaka mkangano pang'ono uchitike.

Contraindications zolimbitsa thupi

Kuchita masewera olimbitsa thupi pamapazi apansi nthawi zina sikuloledwa.

Mwanjira:

1. Kupezeka kwa matenda akulu.
2. Mavuto otentha, kuphatikizapo matenda a ma virus ndi bakiteriya.
3. Tsegulani mabala kumapazi.
4. Matenda opweteka kwambiri.
5. Pamaso zotupa kugwirizana ndi maonekedwe a zotupa.
6. Mitundu yosiyanasiyana ya matenda akhungu.
7. Kwambiri mtima ndi kupuma kulephera.
8. Thrombophlebitis, kuchulukana kwa venous.

Ngati matendawa atachotsedwa, kugwiritsa ntchito mankhwalawa kumaloledwa. Chinthu chachikulu ndikufunsana ndi dokotala, chifukwa zinthu zina zimapereka mwayi wololedwa kuti azichita masewera olimbitsa thupi m'njira yothandiza. Ndiye kuti, katundu ayenera kukhala ochepa.

Nthawi zambiri mapazi osalala amakhumudwitsa. Chipilalacho chikakhala chophwanyika, pamakhala magwiridwe antchito osakwanira othandizira kumapeto.

Chiuno chimasintha malo, kuyenda kumakhala kovuta, kupweteka. Munthuyo amayamba kutopa msanga. Kuti muchepetse vutoli, muyenera kuyamba kuchita masewera olimbitsa thupi munthawi yake.

Maphunzirowa akhala akuchita kwa zaka zingapo. Ndipo kusunga zomwe zakwaniritsidwa pamtengo wochepetsedwa mwa kupewa - moyo wonse. Kuchita masewera olimbitsa thupi mwadongosolo kumachedwetsa kugona pansi, komanso kumalepheretsa kuwonongeka kwa phazi.