Kuchokera pakuwunika kwamasewera, kuthamanga ndi chikhalidwe cha thupi momwe mawonekedwe ake amakulira. Zotsatira zake, kuthekera kwake ndikuchita bwino kwake kukuwonjezeka chaka chilichonse osati ndi othamanga okha, komanso oyimira masewera ena amphamvu. 
Malingaliro pamikhalidwe yothandiza yothamanga siyodziwikiratu. Ena amaganiza kuti ndi njira yothandizira pafupifupi matenda onse odziwika, ena amalimbikitsa kuthamanga pang'ono momwe angathere, kuyitanira zinthu zambiri zoyipa mthupi.
Ngakhale zitakhala zotani, mafani, otsutsa komanso omwe satenga nawo mbali pazoyeserera amayesetsa kukwaniritsa cholinga chimodzi - kukwaniritsa bwino kwambiri osachita khama. Njira imodzi yothanirana ndi kuyeserera kolimbikira ndikuyendetsa zolemera pamapazi anu.
Makhalidwe othamanga ndi zolemera pamapazi
Pali zinthu ziwiri zikuluzikulu zothamanga ndi zolemera - kuthamanga ndi kovuta; Zotsatira zake ziziwoneka mwachangu. Mosasamala kanthu za kulemera kwake, inertia ya thupi imakulirakulira, kupangitsa kuti kukhale kovuta kuyimitsa komanso kowawa kwambiri kugwa.
Ndi ndani?
Kuthamanga ndi zolemera kumatha kugawidwa pakuthandizira kukhala wathanzi komanso kulimbitsa thupi. Chifukwa chake, makilogalamu 1.5 pamapazi amafanana ndi 8-10 kg pa lamba.
Pafupifupi, kuthamanga ndi zolemera, mutha kutaya mapaundi owonjezera 3-5 mwachangu, ndiye kuti, musachite chaka chimodzi, koma miyezi 2-4, kapena kuthamanga osati ola limodzi, koma mphindi 12-15 patsiku.
Pafupifupi masewera aliwonse othamanga, kuthamanga ndi zolemera pamapazi anu, pamlingo wina ndi mnzake, kumaphatikizidwa mu pulogalamu yophunzitsayi. Kwa iwo omwe amapita maulendo ataliatali nthawi ndi nthawi, uwu ndi mwayi wabwino wophatikiza masewera olimbitsa thupi ndi masewera olimbitsa thupi kuti apope minofu yonse ya miyendo ndi ntchafu.
Kodi kuthamanga kumeneku kudzapereka chiyani?
- Limbikitsani kutumiza kwa oxygen ku kotekisi yamaubongo.
- Imalimbikitsa dongosolo lamtima.
- Imathandizira mafuta kuyaka.
- Amapereka ngakhale kutulutsa minofu.
- Idzawonjezera kupirira, ndipo uku ndikukula kwa zotsatira zamasewera ndikuchotsa kupuma pang'ono.
- Onjezani kuthamanga (mphindi zaphokoso za miyendo) - phindu kwa iwo omwe amachita kulumpha kwakutali komanso kwakukulu, kwa iwo omwe amathetsa zopinga akamathamanga komanso kwa oyenda pa njinga omwe amakonda kukwera ma giya otsika.
- Maonekedwe okongola a miyendo. Mutha kudziwonetsa pagombe, mu bafa yosambira, solarium, ndi zina zambiri.
Ndi minofu iti yomwe imagwira ntchito?
Ndikuthamanga ndi zolemera zomwe zimakupatsani mwayi wopopera pamphuno ndi minofu, ndipo izi ndizovuta kwambiri pakuchita zoyeserera.
Minofu ya ng'ombe, minofu ya ntchafu zam'mbuyo ndi zam'mbuyo, ma rectus ndi oblique minofu ya atolankhani apansi imagwiranso ntchito. Kulemera kwa miyendo kumachepetsa kupsinjika kwa msana, pomwe minyewa yama vertebral imaponyedwa.
Ubwino
- Kutalika kwakanthawi kwamitundu.
- Kukula kovuta kwa miyendo ya ntchafu ndi atolankhani, kuphatikiza minofu yam'mimbamo.
- Makilogalamu ochulukirapo kasanu amatenthedwa kuposa nthawi zonse. Zinthu zothandiza, mosiyana ndi kuthamanga kwanthawi zonse, sizimangokhala m'mafuta pomwe zimadutsa mu myofibrils (protein fiber).
- nthawi yopulumutsa pakugawidwa kwa kuchuluka kwa njira ndi kubwereza ndi kupumula pakati pa zolimbitsa thupi zopopera minofu ya mwendo.
Zovuta
- Musanayambe kuthamanga ndi zolemera, muyenera kuthamanga popanda iwo kwa miyezi isanu ndi umodzi kuti mukonzekeretse minofu yanu kuti muwonjezere zina.
- Kuthamanga ndi zolemera kumatsutsana kwa iwo omwe ali ndi kuthamanga kwa magazi komanso mavuto am'mitsempha yamtima.
- Kuthamanga koteroko kumavulaza mafupa.
- Kusankha zolakwika molakwika kumatha kubweretsa kuvulala.
Kodi atha kukhala othandizira chiyani?
Pali mitundu iwiri yazinthu zolemera:
- Lamellar - yokhala ndi zolemera ngati ma mbale achitsulo kapena zonenepa zazitsulo.
- Chochuluka - ndi zolemera ngati matumba amchenga kapena kuwombera kwazitsulo.
Pothamanga, zokutira zolemera ndi mfuti kapena mchenga ndizoyenera bwino, chifukwa amatha kubwereza kutulutsa minofu ndikutseka mwamphamvu mwendo. M'masitolo amasewera, othandizira oterewa amawononga ma ruble 1,300 mpaka 4,500.
Njira yothamanga ndi zolemera pamapazi
Pali njira ziwiri zogwiritsa ntchito njira.
- Njira yothamanga yokhala ndi zolemera imasinthira njira yothamanga. Izi ndizotheka ngati munthu ayamba kuthamanga ndi zolemera atathamanga popanda iwo kwa miyezi isanu ndi umodzi kapena kupitilira apo.
- Njira yokhayo ikupangidwa. Izi ndizofala kwa oyamba kumene kapena omwe amathamanga ndi zolemetsa zowonjezera kuti akwaniritse magwiridwe antchito pamasewera ena.
Komabe, ndizosatheka kuthamanga ndi zolemera ngati opanda iwo:
- Inertia ina yamthupi;
- Zovuta kupendekera thunthu patsogolo;
- Ndizovuta kuyika mapazi anu pamzere womwewo;
- Poyambira mwamphamvu, pali chiopsezo chong'ambika kapena kuvulaza mitsempha ndi mafupa.
Ndemanga zothamanga
Ndimathamanga mita 100-200. Sindingathe kuvala zida. Ndinathamanga mwanjira ina. Wophunzitsayo adalemba zolemera pamiyendo. Pambuyo pa mwezi ndi theka kuyamba kunayamba kukhala kwamphamvu ndipo pamakhala kumverera kolemera kapena china chake. Mwambiri - zigawo zidapambana.
Andrew
Ndipo ndidayenda pamamita 3000 mpaka pomwe adauzidwa kuti ndingayesere kutenga mphotho pamalonda. Wophunzitsayo adalangizidwa. Anati pali kuthekera, koma tiyenera kugwira ntchito kwa chaka chimodzi. Ndipo bwanji ayi, chifukwa zisanachitike, sindinakonzekere kukachita kulikonse! Pophunzitsa zinali kawiri pa sabata ndi zolemera. Kuti ndichite izi, ndidagula zodzikongoletsera zama ruble 2500 ndi upangiri wa wophunzitsa. Awa! Ndinadula ma ruble 50,000 mwezi watha!
Basil
Anzanga anandiuza kuti palibe chabwino kutaya ma kilos angapo ngati kuthamanga. Poyamba ndimathamanga, uku ndikumangothamanga, kwa ola limodzi ndi theka m'mawa. Zowonjezeranso. Anandilangiza kuti ndilumikizane ndi kalabu yolimbitsa thupi, ndipo pamenepo mkaziyo anafotokoza mwatsatanetsatane zovuta ndi zolemera. Tsopano musathamange kwa ola limodzi ndi theka, koma kwa mphindi 30. Choyamba ndimayenera kuyamba ndikuyenda, ndipo pambuyo pa miyezi 3 ndimayenera kupitiliza kuthamanga. Adalemba zakudyazo - mafuta pang'ono, zipatso zambiri ndi ndiwo zamasamba komanso osazinga. Mukudziwa, osati kuti ndidachepa thupi, koma miyendo yanga idapopadi!
Anna
Monga akunena, "Gagarin adafika kumeneko." Ndinathamangira kukasangalala kwanga, ndinapita kukacheza kumsasa ndi anzanga. Nthawi zambiri, sanamve chisoni. Zowona, titakwera utali wautali, kupuma movutikira kunayamba. M'modzi mwa alendowa adalangiza kuti m'mawa amathamangira miyendo ya magalamu 700 m'mawa. Patatha miyezi isanu ndi umodzi, meniscus idatuluka, kenako kusuntha. Tsopano palibe woyenda m'mapiri.
Boris
Zonsezi zidayamba ndikutsutsana kopanda tanthauzo kuti ndani azithamangitsa ma lapu awiri othamanga pa bwaloli, kenako wothamanga adalimbikitsa mkangano, akuti, wina abwera kuchokera kudziko lina ndikupatsa wopambana mayuro 500. Mukonzekera bwanji miyezi itatu? Chibwenzi changa chinalangiza zolemera. Chilichonse chinapita ndi phokoso. Kupambana mpikisano uwu. Ndipo tsopano mwamunayo wapita ndipo mavuto amtima.
Nataliya
Monga mukuwonera kuwunikiraku, kuthamanga ndi zolemera, kuwonjezera pakukwaniritsa zolinga zomwe mwakhazikitsa nokha, kungakhale kovulaza. Mapindikidwe olumikizana, kusokonekera kwa dongosolo la mtima - osati mndandanda wathunthu wazovuta.
Kuti mupeze zabwino zokha kuchokera mu phunziroli, muyenera:
- Kuchulukitsa katundu pang'onopang'ono;
- Musathamange kwakanthawi, koma mpaka mutangomva kupuma pang'ono kapena kutopa m'minyewa;
- Yambani kuyenda mpaka minofu izolowere zolemera;
- Chitani motsogoleredwa ndi mphunzitsi wa kalabu yodziwika bwino mderali malinga ndi pulogalamu yomwe yakonzedwera inu.
