Ngati wothamanga, kuwonjezera apo, amachita masewera olimbitsa thupi akathamanga, izi zimawonetsetsa kuti thupi lonse likugwira bwino ntchito.
Chifukwa chake, makamaka, pakuchita ntchito kumachitikaicho:
- kulimbikitsa mtima ndi mapapo,
- ziwalo zam'mimba zimasisitidwa, ntchito zawo zabwinobwino zimatha kubwezeretsedwa,
- minofu imalimbitsidwa,
- zotsatira zabwino zamaganizidwe - mutatha kulimbitsa thupi, kumawoneka bwino ndikumverera kwa zotsatira zina zabwino.
- kusinthika kwa minofu kumachitika.
Chifukwa chake, kuti muwonjezere mfundo zabwinozi pamwambapa, mutha kuchitanso masewera olimbitsa thupi mukamaphunzira.
Izi zimachitika bwino kumapeto kwa kuthamanga, bola mukadali ndi mphamvu komanso chidwi. Zomwe masewera olimbitsa thupi apaderawa (SBU) ndi momwe angachitire moyenera tikambirana m'nkhaniyi.
Chifukwa chiyani masewera olimbitsa thupi apadera akamathamanga?
Choyamba, ndikuyenera kudziwa kuti masewera olimbitsa thupi amasintha momwe akuyendera. Koma si zokhazo - kuphatikiza pakupititsa patsogolo luso loyeserera, masewerawa amaphunzitsanso mphamvu.
Mwachidule, machitidwe othamanga apadera amathandizira kukulitsa ndikusintha:
- mgwirizano wa mayendedwe,
- ikuphunzitsani kuti muziyenda mozungulira komanso molunjika, osati motakasuka.
- zidzakhudza mchitidwe wamanja, momwe mungakhalire, kukhazikika pamutu mukamathamanga.
- Thandizani kukhazikitsa kupuma koyenera mukamachita masewera olimbitsa thupi.
- idzakulitsa ntchito yamagulu onse amiyendo ndi miyendo.
- kulimbitsa minofu ya kumbuyo ndi pachimake.
- idzasintha kayendedwe ka kuthamanga
Izi ndizo zabwino kwambiri pamachitidwe apadera othamanga (ophatikizidwa - SBU). Nthawi iliyonse yochita masewera olimbitsa thupi, wothamanga amatha kutenga china chake chomwe chingathandize kukulitsa kupirira kwakuthupi ndikuwongolera njira zothamanga.
Mwa njira, ndizothandiza kwambiri kuchita masewera olimbitsa thupi motsogozedwa ndi wophunzitsa waluso, koma ngati izi sizingachitike pazifukwa zina, mutha kuzichita nokha. Pansipa timapereka mndandanda wazomwe mungachite mukamatha kuthamanga.
Mndandanda wa masewera olimbitsa thupi mukamathamanga
Kwenikweni, masewerawa amachita bwino kwambiri m'mabuku kapena mndandanda. Pakati pamabwalo amenewa muyenera kupuma: kuyenda, kuthamanga. Kuti muchite bwino kwambiri, mutha kuchita izi pochita kukwera.
Tiyeni tione midadada yayikulu ya masewerawa.
Dulani chimodzi
Pat pa matako ndi zidendene
Ntchitoyi ndi motere. Mukamathamanga, muyenera kuzisisita matako ndi zidendene, osakankha maondo anu patsogolo. Ntchitoyi iyenera kuchitidwa pamtunda wa mamita makumi asanu mpaka mazana awiri.
Kwezani mawondo anu
Kwa mamita makumi asanu mpaka mazana awiri mukuthamanga, muyenera kutukula mawondo anu patsogolo panu.
Timathamanga ndi masitepe apambali
Kuti muchite izi, tembenuzirani mbali ndikutumiza mwendo wotsogola, kenako ikani wachiwiri pafupi nawo. Timapitiliza motere kusuntha mita makumi asanu kapena atatu osayima. Pambuyo pake, timatembenuka madigiri zana ndi makumi asanu ndi atatu ndikuyenda mtunda womwewo ndi masitepe apambali.
Timathamanga pang'onopang'ono
Pa mtunda wa mamita makumi asanu kapena mazana atatu, timathamanga kumapazi, osakhudza nthaka ndi zidendene.
Zochita zonsezi pamwambapa zimathandizira kukulitsa magulu ena amisempha, komanso zimathandizira kukonza magwiridwe antchito. Kuphatikiza apo, mothandizidwa ndi iwo, pali zovuta pamankhwala atolankhani ndi kumbuyo.
Dulani awiri
Timathamangira kutsogolo ndi nsana wathu
Timatembenukira kumbuyo komwe tikuthamangira, ndikupita patsogolo. Kumbukirani kuyang'anitsitsa mozungulira kuti musagundane ndi chopinga kapena othamanga ena. Mtunda wochita zolimbitsa thupi zotere ndizoyambira mamita makumi asanu mpaka mazana asanu.
Kupota uku akuthamanga
Mukamathamanga, muyenera kutembenuka kwathunthu ndikuzungulira miyendo. Poterepa, simuyenera kuyima ndikuchita izi mwachangu. Pitirizani kasinthasintha mbali imodzi iyenera kukhala pamtunda wa mamita mazana awiri. Kenako sintha n kusinthasintha mbali inayo ndikuchitanso izi kwa mita mazana awiri.
Ochita masewera osaphunzitsidwa amatha kumva chizungulire pochita masewera olimbitsa thupiwa. Izi zikachitika, siyani kuchita zolimbitsa thupi.
SBU yotere imakulitsa kulimba ndikuthandizira kukulitsa zida za vestibular. Amapezanso magulu atsopano a minofu.
Dulani atatu
Bwerani pansi mukuthamanga
Pakuthamanga, timayima kwakanthawi ndikuyika mapazi athu pafupi. Timagwada mofulumira, kutulutsa mpweya wathunthu ndikufika pansi ndi zala kapena zikhatho, ngati kutambasula kulola. Nthawi yomweyo, sitimapinda miyendo m'maondo.
Kenako tawongoka mwachangu ndikuthamangira kwina.
Zochita zapaderazi zitha kubwerezedwa kakhumi mpaka makumi atatu pasitepe zisanu mpaka khumi.
Squat pamene akuthamanga
Timayima tikathamanga ndikuthamanga msanga kwinaku tikutulutsa mpweya ndikupumira. Titawomba m'manja, tinawongoka ndikupitirizabe kuthamanga.
Ntchitoyi iyenera kuchitidwa kakhumi kapena makumi atatu pakhumi lililonse mpaka magawo khumi ndi anayi.
Mukamathamanga, onetsetsani kuti mukunama
Pamene tikuthamanga, timayima, timagwirizanitsa miyendo yathu. Timagwada, timapumitsa manja athu pansi, timayendetsa miyendo yathu mmbuyo, osapindika mikono yathu. Timavomereza udindo wa torso, okonzeka kuchita zokometsera.
Timakonza izi, kenako tadzuka ndikupitiliza kuthamanga.
Timachita masewerawa mwapadera kwakhumi mpaka makumi atatu, masitepe asanu ndi atatu mpaka makumi awiri aliwonse.
Zochita zapadera zomwe zatchulidwazi zimaphunzitsa minofu yambiri, kuphatikiza kumbuyo ndi pakati. Kuphatikiza pa ntchito yawo yolimbikitsa, amathandizira kukulitsa kulimba mtima.
Ngati zolimbitsa thupi zoterezi zikuchitika mokwanira, minofu imagwira ntchito mu anaerobic mode - ndiye kuti, poyerekeza ndi nkhokwe zamagetsi zamkati, popanda oxygen. Ndiwothandiza, imathandizira kagayidwe kake. Komabe, machitidwe oterewa ayenera kuchitidwa popanda kupsyinjika kwambiri.
Dulani anayi
Timalumpha
Pa mtunda wa mamita makumi awiri ndi zana, timapanga kulumpha ndi mwendo umodzi. Kenako timasintha mwendo ndikupanga chimodzimodzi pa mwendo wina. Pankhaniyi, tiyenera kuyandikira mapazi athu.
Gawo lotsatira ndikulumphira pa miyendo yonse. Timachitanso izi pamtunda wa mamita khumi mpaka makumi asanu ndi atatu.
Kuchita mapapu
Timaima pothawa. Timayika mwendo umodzi patsogolo ndikumangirira, kenako ndikusintha mwendo. Zochita zoterezi zimanyamula minofu ya mwendo, ndikuthandizira kukulitsa kupilira, kupirira ndi kulimba.
Chifukwa chiyani ndikofunikira kuchita masewera olimbitsa thupi molondola?
Tiyenera kukumbukira kuti ngakhale mutachita masewera olimbitsa thupi mwakhala mukuyesetsa kwambiri pulogalamu yonse, zimakhala zovuta kuwona zotsatira mawa.
Chinthu chachikulu pano kuti mukwaniritse zotsatira zake zonse ndizokhazikika. Kuphatikiza apo, sitimadziona tokha kuchokera kunja panthawi yophunzira. Chifukwa chake, yankho limodzi litha kukhala kujambula zochitika pavidiyo, kuti pambuyo pake zikhale zosavuta kuzindikira zolakwika ndikuwunika.
Chitani zolakwa
Nawu mndandanda wazolakwa zomwe zimachitika mukamachita masewera olimbitsa thupi:
- wothamanga akugwira molakwika,
- kuyenda kovuta ndi kupuma,
- panthawi yochita masewera olimbitsa thupi, wothamanga amayang'ana pansi, pansi pa mapazi ake,
- thupi lonse ndi overextended pa kulimbitsa thupi ndi. Izi sizingaloledwe, muyenera kusinthasintha mavuto ndi kupumula.
Ndikofunikira kuchita zolimbitsa thupi molondola
Zochita zapadera zothamanga ziyenera kuchitika molondola. Kupatula apo, ngati izi sizingachitike, thupi lanu "limaloweza pamtima" zolakwika ndikuzisamutsira pamachitidwe othamanga. Ndipo, kuzolowera kuzichita molakwika, kudzakhala kovuta kudziletsa.
Chifukwa chake, SBU yonse iyenera kuchitidwa pang'onopang'ono, momveka bwino, kukonza maluso ndikuwongolera mayendedwe anu onse. Chifukwa chake, ndikofunikira, koyambirira, kuti osachita masewera olimbitsa thupi azigwira ntchito ndi mphunzitsi waluso yemwe angapereke upangiri wofunikira, ndikupitilira maphunziro odziyimira pawokha.
