Takukonzekererani zolimbitsa thupi 21, zomwe ndi zoyenera kwa onse oyamba kumene komanso othamanga odziwa zambiri.
Mitundu yolimbitsa thupi
Zochita zolimbitsa minofu yamiyendo zitha kugawidwa m'magulu angapo:
| Mtundu wotambalala | Kufotokozera |
| Malo amodzi | Makamaka oyenera kwa oyamba kumene, chifukwa zimakhudza minofu modekha. Amatambasula koma osakhazikika. Chitani zolimbitsa thupi motere kuyambira mphindi 15 mpaka mphindi Gulu lililonse laminyewa limatha kukhala lokonzekera. |
| Mphamvu | Chofunika kwambiri ndi chosemphana ndi malo amodzi. Kusunthika uku kumasiyana ndi mphamvu, zochita mwachangu. Kukweza kwa mikono, mapapu amiyendo, kutembenukira kwa thupi. |
| Zosasintha | Imasiyana ndi malo amodzi chifukwa imagwiritsidwa ntchito awiriawiri. Apa ndikofunikira kuti mumve thupi lanu ndikuchitapo kanthu munthawi ya zomwe mnzanu akuchita, kuti mumulimbikitse za momwe angakankhire kapena kukoka. Kutambasulaku kumakuthandizani kutambasula minofu yanu bwino ndikuwonjezera mayendedwe osiyanasiyana. |
| Yogwira | Ili m'njira zambiri zofanana ndi zamphamvu, koma kusiyana kwake kwakukulu ndizoyimira palokha ndikugwira ntchito ndi kulemera kwake. Kutambasula koteroko nthawi zambiri kumangokhala kuwonjezera pamtundu wina, komanso kumatha kudziyimira pawokha. |
| Zojambula | Uwu ndi mtundu winawake, wosayenera aliyense. Mosiyana ndi mayendedwe osalala, machitidwewa amachitidwa mozungulira komanso mwamphamvu - kulumpha, kukankha, mwamphamvu komanso mopitilira muyeso. |
Nthawi yolimbitsa minofu yanu: musanachite masewera olimbitsa thupi, mukamaliza masewera olimbitsa thupi?
A Jacob Wilson, katswiri wazamasewera ku Florida State University, amakhulupirira kuti kutambasula ndikofunikira musanaphunzire. Komabe, iyi siyenera kukhala mawonekedwe osasintha, muyenera kuchita nawo zozizira. Ndipo mukamaliza makalasi - kutambasula kuti thupi likhale bata, bweretsani kugunda kwachilendo (buku "Cardio kapena Mphamvu" lolembedwa ndi Alex Hutchinson).
Ponena za gwero lomweli, zitha kudziwika kuti a Jason Winchester, wasayansi ku Louisiana State University, ali ndi chidaliro kuti osatambasula musanachite zolimbitsa thupi... Koma kutambasula pambuyo pa maphunziro ndikofunikira. Ngati masewerawa akukonzekera, ndibwino ngati nthawi yokwanira idutsa mphamvu yayikulu. Muthanso kuzichita masiku osagwira ntchito, monga m'mawa kapena musanagone.
Ndimalingaliro abwinonso kukoka minofu yogwira ntchito pakati pamagawo azolimbitsa mphamvu. Osati yayitali, masekondi 10-15.
Kutenthetsa musanatambasule
Kuyesa kwamakoswe ku Yunivesite ya Michigan kunawonetsa kuti minofu iyenera kutenthetsedwa isanatambasulidwe, apo ayi avulala kwambiri. Akatswiri amalangiza kuchita zotenthetsa asanatambasule - kuthamanga, kupalasa njinga kuti muwotha (buku "Cardio kapena Mphamvu" lolembedwa ndi Alex Hutchinson).
Kodi kutambasula kumatenga nthawi yayitali bwanji?
Ndibwino kuti, kutambasula miyendo kumatenga mphindi 10-15. Pafupifupi, kutambasula kumatenga pafupifupi mphindi 10-20. Musanayambe, muyenera kubwezeretsa kugunda.
Zochita kutsogolo kwa ntchafu
M'chigawo chino, tiwona mayendedwe oyambira kutambasula kutsogolo kwa ntchafu (quadriceps).
Kunama Quadriceps Tambasula
- Gona pansi pamphasa.
- Kwezani mutu wanu, tengani dzanja lanu mmbuyo ndikulimanga mozungulira bondo la dzina lomweli.
- Kokani phazi lanu kupita kumatako anu kwinaku mukuyendetsa ntchafu yanu pansi.
- Chitani chimodzimodzi ndi mwendo wina.
Muthanso kugwiritsa ntchito chojambulira cha mphira kapena chingwe chodumpha apa:
© Mihai Blanaru - stock.adobe.com
Kutambasula ma quadriceps pa bondo limodzi
- Gwadani bondo limodzi, ngati kuti mukupuma
- Ikani dzanja lanu pa mwendo wakutsogolo. Ndi dzanja lanu linalo, gwirani chala chakumiyendo mwanu ndikukoka kupita kumtunda kwanu. Yesetsani kulimbitsa minofu yanu yolimba.
- Chitani chimodzimodzi ndi mwendo wina.
© Kzenon - stock.adobe.com
Lunge lakuya
- Lunge patsogolo kwambiri. Mwendo wakumbuyo uyenera kukhala wowongoka.
- Sungani thupi patsogolo, ndikupumulani manja anu pansi mbali zonse ziwiri za mwendo wakutsogolo.
- Mwendo, utagona mmbuyo, wopindika kuti bondo lifike pansi. Tambasulani patsogolo ndi bondo lanu ndipo mudzamva ma quadriceps a mwendowo.
- Tsopano bwerezani ndi mwendo wina.
© Syda Productions - stock.adobe.com
Zochita kumbuyo kwa ntchafu
Zochita zolimbitsa kumbuyo kwa ntchafu zitha kuchitidwa pogwiritsa ntchito zida zowonjezera. Ndiponso kunama, kuimirira kapena kukhala.
Kutambasula kumbuyo kwa ntchafu ndi kutulutsa
- Ugone kumbuyo kwako ndi kutambasula miyendo yako.
- Pa phazi la mwendo umodzi, ponyani chingwe, chotambasula kapena chingwe, chikwezeni mmwamba momwe mungathere ndikukokera kwa inu. Mwendo winawo ndi wowongoka ndipo sukutuluka pansi.
- Chitani chimodzimodzi ndi mwendo wina.
Kuyimirira
- Imirirani molunjika ndikuyika manja anu pa lamba wanu.
- Pita patsogolo ndikupendekera thupi lako pafupifupi pansi. Kumbuyo kuyenera kukhala kowongoka. Tambasulani patsogolo osakweza mapazi anu pansi.
- Mukapindika pang'ono mwendo wakumbuyo pa bondo, gawo lakumunsi kwakumbuyo kwa ntchafuyo lidzasokonekera, ngati mwendo uli wolunjika, gawo lake lakumtunda lidzavutika.
- Sinthani miyendo ndikubwereza mayendedwe.
Yendetsani pamapazi
- Khalani pa matako anu ndikuwongola miyendo yanu patsogolo panu.
- Bwerani kumapazi anu ndikuyika manja anu mbali zonse za miyendo yanu kutali momwe mungathere. Mutha kugwira mapazi anu ndi manja anu ndikutambasulira patsogolo.
© DragonImages - stock.adobe.com
Yendetsani mwendo umodzi
- Khalani monga momwe munalili kale, koma mutambasule mwendo umodzi patsogolo panu. Chachiwiri chikuyenera kupindika pa bondo ndikupumitsa phazi lako pa ntchafu ya mwendo wowongoka.
- Gwirani phazi lakutambasula mwendo ndi manja anu, weramirani kutsogolo ndikukokera chala chanu kwa inu. Musayese kuzungulira kumbuyo kwanu. Bwerezani ndi mwendo wina.
© Bojan - stock.adobe.com
Kuimirira mokhotakhota
- Imani ndikutambasula mapazi anu kuposa mapewa anu (m'lifupi kumadalira kutambasula kwanu).
- Sungitsani thupi lanu pansi, ndikukhazikika kumbuyo. Pamapeto pake, muyenera kupuma manja anu pansi. Masokosi amaloza kutsogolo, monganso zala.
© fizkes - stock.adobe.com
Kutalika kwa twine
- Ngati kutambasula kumakupatsani mwayi, khalani pamalo ogawanika kotenga nthawi yayitali.
- Manja akuyenera kuyikidwa m'mbali ndipo thupi liyenera kusamutsidwa kuti liwapatse. Palibe chifukwa chosinthira m'chiuno ndi mapewa anu mbali.
- Sinthani miyendo ndikubwereza.
© Vitaly Sova - stock.adobe.com
Zochita za ntchafu yamkati
Zochita zolimbitsa ntchafu yamkati zimachitika mutagona kapena mutakhala. Ndikofunika kuyesa njira iliyonse ndikusankha zomwe zimakupatsani mwayi womvekera bwino pagulu lanu la minofu.
Wokhala kwambiri
- Muyenera kukhala pa kauntala, makina olimbitsira thupi, chitseko cha chitseko, kapena malo ena aliwonse omasuka kuti muthe kugwira nawo mukamanyinyirika.
- Ikani phazi lanu lonse kuposa phewa lanu, ndipo tembenuzani mawondo anu ndi zala zakunja. Pogwiritsanso chithandizocho, dzichepetseni pansi pampando wakuya kuti ntchafu zanu zikhudze minofu ya ng'ombe. The squat imagwiridwa ndi msana wowongoka komanso osakonda thupi.
"Gulugufe pafupi ndi khoma"
- Khalani pansi matako anu. Sungani msana wanu molunjika. Ngati izi zikukuvutani, khalani ndi zothandizira khoma.
- Pindani miyendo yanu ndikusindikiza mapazi anu pamodzi. Tsopano, khalani kumbuyo kwanu molunjika, tsitsani mawondo anu pansi. Koma musawakanikire ndi manja anu.
© stanislav_uvarov - stock.adobe.com
"Chule"
- Gona m'mimba mwako, kenako ikani chithandizo chakutsogolo kwanu.
- Gawani mawondo anu kumbali ndikukotetsa miyendo yanu pamtunda wa 90 degree. Nthawi yomweyo, masokosi amayang'ana mbali. Yesetsani kutsitsa m'chiuno mwanu momwe mungathere pansi. Ngati mutha kuyika beseni pansi, chabwino.
"Chule ndi mwendo wowongoka"
- Udindowu ndi wofanana ndi zochitika zam'mbuyomu, mwendo umodzi wokha tsopano watambasulidwa. Apanso, yesetsani kutsitsa mafupa a chiuno pansi.
- Bwerezani ndi mwendo wina.
Pindani patsogolo
- Khalani pansi matako anu ndikutambasula miyendo yanu kotheka kumbali. Masokosiwo amayang'ana mmwamba.
- Yendetsani patsogolo mutatambasula manja anu ndi mitengo ya kanjedza pansi. Yesetsani kutsitsa mimba yanu pafupi ndi pansi momwe mungathere. Osapindika maondo anu.
© Syda Productions - stock.adobe.com
Kutuluka twine
- Ngati kutambasula kumakupatsani mwayi, pezani miyendo yanu mbali ndikugawika pambuyo pake.
- Osabweza m'chiuno mwanu, iyenera kukhala yolingana ndi mawondo ndi mapazi anu. Ndikutambasula bwino, mutha kudalira patsogolo ndikudalira mikono yanu. Ngati zikukuvutani kuti muchite izi, pumulani manja anu. Yesetsani kukoka m'chiuno mwanu pansi.
© Amelia Fox - stock.adobe.com
Kutambasula pafupi ndi khoma
- Bodza kumbuyo kwanu kuti mafupa anu a m'mbali azitha kugundana ndi khoma, ndipo miyendo yanu ndi yoyang'ana pansi.
- Yambitsani miyendo yanu ndi kuwasiya apite kumbali ndi kulemera kwanu. Masokosiwo amayang'ana pansi.
- Yesetsani kukhala pamalo amenewa kwa mphindi zochepa.
Zolimbitsa thupi za ntchafu yakunja
Ngakhale anthu osaphunzitsidwa amatha kuchita masewera olimbitsa thupi pafupi ndi khoma. Ndipo zomwe zimachitika poyimirira zimafunikira kukonzekera. Koma mbali inayi, makina osindikizira amatambasulidwa nthawi yomweyo.
Kulanda mchiuno kukhoma
- Imani khoma ndi dzanja lanu lamanja. Ikani dzanja lanu lamanja pa ilo.
- Ikani mwendo wanu wakumanja kumbuyo kwanu kumanzere ndikukhala pansi. Mwendo wobweretsedwayo uyenera kutsetsereka pansi kumanzere osapindika pa bondo. Sungani thupi molunjika.
- Tembenuzani mbali inayo pakhoma ndi kubwereza.
Kuyimirira
- Ikani mwendo wanu wamanzere kumbuyo kumanja kwanu kutsogolo. Dzanja lamanja lili lamba, lamanzere limatsitsidwa momasuka.
- Tsamira kumbali ya dzanja lanu lotsitsidwa. Mutha kugweranso mikono yanu itakweza pamwamba pamutu panu.
- Bwerezani mwendo wina.
Zochita za ng'ombe
Izi ndi zochitika zosavuta zomwe zitha kuchitika popanda kutambasula mokwanira.
Kutambasula kukhoma
- Imani moyang'anizana ndi khoma mtunda waung'ono, pumulani motsutsana ndi chala chakumanja ndi manja anu, ikani mwendo wina kumbuyo. Mapazi amaponderezedwa pansi ndipo samatuluka nthawi yonse yochita masewera olimbitsa thupi.
- Yendetsani patsogolo kuti bondo la mwendo wanu wakumanja likhale kukhoma. Nthawi yomweyo, kumanzere amakhalabe owongoka, ndi mwendo wake wakumunsi womwe watambasulidwa.
- Bwerezani kayendedwe ka mwendo wina.
Chomangira chidendene
- Imani pamalo ofanana ndi masewera olimbitsa thupi am'mbuyomu, koma tsopano ikani chala chakumanja pakhoma ndikudalira chidendene. Miyendo yonse ndi yolunjika.
- Bweretsani thupi lanu patsogolo mukugwada mwendo wanu wakumanja.
- Sinthani miyendo ndikubwereza zolimbitsa thupi.
Kutambasula kutsogolo kwa mwendo wapansi
- Khalani pa matako anu ndi miyendo yanu molunjika.
- Timapindika mwendo umodzi pa bondo, kuyika phazi pa ntchafu ya mwendo wina ndikukoka m'chiuno, ndikuthandizira ndi dzanja. Kokani sock kwa inu.
- Chitani chimodzimodzi ndi mwendo wina.
Kodi pali zotsutsana ndi kutambasula?
Ngakhale cholinga chabwino, kutambasula kumatsutsana. Zifukwa zotheka:
- mavuto akulu kumbuyo;
- mikwingwirima yofunika ya miyendo;
- microcracks m'mafupa;
- kupweteka kosamvetsetseka komanso kosalekeza mu msana;
- zilonda zamchiuno;
- kuthamanga kwa magazi.
Samalani mukatambasula amayi apakati. Koma apa zonse zili payekha, palibe zotsutsana mwachindunji.
Mapeto
Osanyalanyaza zovuta kuti mutambasule minofu. Izi ndizofunikira ndipo zimathandiza thupi kuthana ndi nkhawa ndikupumula minofu.
