Twine kwa oyamba kumene

Kutambasula nthawi zambiri kumalumikizidwa mwa anthu omwe amatha kukhala mosagawanika kotenga nthawi. Maluso awa amakhala chizindikiro cha masewera, kusinthasintha, komanso moyo wathanzi.

Mapasa angwiro ndi kunyada komanso nsanje. Maphunziro opititsa patsogolo kukhathamira kwa mitsempha sayenera kuchitikira kumalo ochitira masewera olimbitsa thupi. Mutha kukhalanso ndi zotsatira zabwino kunyumba.

Maphunziro

Musanayambe kuchita masewera olimbitsa thupi kuti mutambasule minofu ndi mitsempha, muyenera kutentha. Kunyalanyaza kutentha kwathunthu kumakhala ndi zovulala. Ndikofunika kukonzekera thupi mkati mwa mphindi 20-30, kuchita masewera olimbitsa thupi, kuthamanga pang'ono kapena kulumpha chingwe, kuchita zovuta za yoga asanas.

© fizkes - stock.adobe.com. Chimodzi mwama yoga asanas ndi galu woyang'ana pansi

Zomverera m'thupi ziyenera kukhala zopepuka, ndibwino ngati mumamva kutentha mu minofu. Kutuluka thukuta ndi chizindikiro china choti thupi lakonzeka kutambasula. Komabe, simuyenera kutopa panthawi yotentha. Ndikofunika kulabadira kupuma. Ndikofunika kuonetsetsa kuti ndizakuya komanso mofanana, pomwe minofu imadzaza ndi mpweya.

Musanatambasule, mutha kupita ku sauna kapena kukasamba kofunda. Kuti muwonjezere kutentha kwa mitsempha, leggings yotentha kapena kutentha kwa mwendo ndi koyenera.

Twine kutambasula kwa oyamba kumene

Kusinthasintha sikudalira kokha pamlingo wophunzitsira woyamba, komanso zaka komanso ngakhale mawonekedwe amtundu. Osataya mtima ngati mwadutsa kale zaka makumi atatu ndipo mwachilengedwe mitsempha yake ndiyolakwika ndipo imatha nthawi yayitali. Zotsatira zomwe mukufuna zidzakwaniritsidwa ndi maphunziro a tsiku ndi tsiku, zingotenga nthawi yayitali kuposa zaka 16.

Pali zofunikira kuziganizira musanayambe kutambasula.

Thupi la oyamba kumene ndi:

• Oyenera kutenthetsa ndi kutentha kwamagulu onse amisempha, osati okhawo omwe ali pamapazi. Ndikofunika kukonzekera dongosolo lonse la minofu kuti lizitambasula, apo ayi chiopsezo chovulala kumbuyo, m'chiuno kapena m'mapewa chikuwonjezeka.
• Maphunziro osalala komanso pang'ono ndi pang'ono. Oyamba kumene ayenera kupewa kugwedezeka komanso kupanikizika kwamphamvu pamitsempha. Zowawa zimatha kupezeka, koma zimayenera kulolerana kumapeto kwa chisangalalo. Kudula ndikung'amba zakuthambo, mawonetseredwe osasangalatsa m'malumikizidwe sangaloledwe.
• Kuphunzira nthawi zonse. Phunziro lirilonse limabweretsa zotsatira zomwe zimayandikira pafupi. Muyenera kuchita zosachepera 3 pa sabata.
• Kuleza mtima ndi kupirira kudzafunika kuti mugawanike kwa iwo omwe mwachibadwa amakhala osakhazikika kapena sanayambepo kutambasula. Palibe chifukwa chodikirira mwachangu zotsatira zakanthawi, kuti, popanda kuyembekezera, kukhumudwitsidwa ndikusiya.

Cholinga chabwino chingakhale zolemba zakuthambo kuti muwone momwe mukuyendera. Ngati alipo amodzi, ndiye kuti maphunzirowa amachitika bwino ndipo zithandizadi kukhala pa twine.

Malamulo achitetezo pamaphunziro odziyimira pawokha

Kudziwongola panyumba popanda kuyang'aniridwa ndi wophunzitsa waluso kumafunikira chidwi chambiri pamalamulo achitetezo. Kufunafuna zotsatira mwachangu kumatha kubweretsa kuvulala kwambiri kwa mitsempha ndi minofu ndikupangitsa kuti maphunziro owonjezera asakhale ovuta. Muyenera kusamalira thupi lanu mwachikondi ndi chisamaliro ndikupatseni nthawi kuti lizolowere.

Chifukwa chake, aliyense amene akufuna kukwaniritsa tini yangwiro payekha ayenera kukumbukira zinthu zofunika izi.

Kutalika

Kukhala pa twine sabata limodzi kapena mwezi sikungagwire ntchito ngati simunakhalepo ndi vuto lililonse kale. Kuchita masewera olimbitsa thupi, kupirira komanso kusamalira chidwi chanu kumathandizira kukonzekeretsa minofu yanu, mitsempha ndi malo olumikizana bwino. Pofuna kupewa zopuma komanso zopweteka, muyenera "kumvetsera" mosamala momwe mukumvera, kupewa kudzaza, osadziikira nthawi yomwe mwayesayesa ndikuyesa kusangalala ndi njirayi. Ndikofunika kuti mudzitamande chifukwa cha kupita patsogolo kwanu osasiya kufikira ena.

Konzekera

Kutenthetsa nthawi zonse kumakhala kofunikira. Kuchita masewera olimbitsa thupi pang'ono pamagulu onse a minofu, mafupa ndi mitsempha kumathandiza kupewa kupweteka ndi kuvulala. Osadumpha mwachangu kwambiri mpaka kutambasula. Kukonzekera bwino kumakhala kosangalatsa komanso kopindulitsa panjira yolekana.

Ndandanda

Masiku ophunzitsira amakonzedwa payekhapayekha. Zimatengera zolinga zomwe mwakhazikitsa. Gawo lotambasula kwathunthu limatha pafupifupi ola limodzi, kuphatikiza kutentha. Pazosintha zabwino, kulimbitsa thupi katatu pamlungu ndikwanira.

Mutha kuzisintha ndi mphamvu kapena zolimbitsa thupi. Masiku amenewo pamene kutambasula kwathunthu sikukuchitika, ndikokwanira kungotenthetsa pang'ono pang'ono pang'ono ndi kutentha pang'ono kapena kuchita maofesi angapo a yoga. Izi zidzakuthandizani kupewa kupweteka kwa minofu.

Njira ndi malamulo

Oyamba kumene amafunika kupewa kugwedezeka mwadzidzidzi, kusinthasintha komanso kutsika. Zochita zilizonse zimayenda bwino ndikugawa katundu mozindikira komanso moganizira.

Kuti mupite patsogolo, kupsyinjika kumafunikira kupweteka komwe kumakhululukidwa.

Simungathe kupuma. M'malo mwake, ndi bwino kupuma mozama, kuyang'ana kwambiri kutulutsa mpweya.

Panthawi yochita masewera olimbitsa thupi, chidwi chonse chimakhudzidwa ndikumverera m'thupi, ndikofunikira "kumva" nokha ndikuyimilira munthawi yake.

Mitundu yotambasula

Pali mitundu iwiri ikuluikulu yotambasula: malo amodzi komanso olimba. Ndikukhazikika, zolimbitsa thupi zimangokhala kukhala mu twine. Mphamvu ndiyokwera mwendo momwe kugawanika kumapezeka ndikusunthira mwendowo kapena chammbali. Kwa ena, kutambasula kwamphamvu kumakhala kosavuta, pomwe ena, m'malo mwake, amakwaniritsa zotsatira zawo mwachangu.

Kuti muphunzitse bwino, mitundu yonseyi iyenera kuphatikizidwa.

Mukamayesetsa kukhala patali kapena mopingasa, simukuyenera kukoka mitsempha. Zidzakhala zothandiza kwambiri ngati mupanga kugwedeza kowala ndimatalikidwe ochepa.

Zovala

Zovala siziyenera kulepheretsa kuyenda komanso kusokoneza ntchito ya mitsempha ndi minofu. Zikhala bwino kuvala masokosi kapena nsapato poterera kuti miyendo yanu isunthike mosavuta ndikutambasula pansi pa kulemera kwawo.

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Nthawi yoyang'anira

Kuti muwongolere nthawi yanu yolimbitsa thupi, ndibwino kugwiritsa ntchito mapulogalamu a smartphone kapena timer yosavuta yochitira masewera olimbitsa thupi komanso nthawi yomweyo muziyang'anira aliyense. Kumva kupweteka ndi kusapeza bwino, ambiri amaliza mwachangu ndikusunthira pazomwe zapatsidwa mosavuta. Poterepa, padzatenga nthawi yayitali kwambiri kudikirira mapasawo.

Chakudya

Kukhala pa twine kumatha kuthandizira kusintha kwa zakudya. Kumwa madzi okwanira, mafuta a omega-3 ndi collagen kumathandizira pakulimba kwa minofu.

Malangizo & zidule

Pali maupangiri ena osavuta kwa iwo omwe akufuna kugawanika:

• Pofuna kutambasula mitsempha bwino, makamaka yomwe ili pansi pa mawondo, mapazi akuyenera kukugwirirani, osakulitsidwa.
• Sungani msana ndi mapewa anu molunjika pochita masewera olimbitsa thupi. Ngati izi sizigwira ntchito, ndibwino kutenga zida zina, monga njerwa kapena mipando. Ngati poyambira kutambasula mawondo kapena kumbuyo, ndiye kuti njirayo yathyoledwa ndipo katunduyo amagawidwa mofanana.
• Nthawi yopindulitsa kwambiri kutambasula ndi m'mawa. Komabe, koyambirira kwenikweni kwa kulimbitsa thupi, ndibwino kuti muchite madzulo, popeza panthawiyi thupi limakhala lotenthedwa ndi kuyenda kwachilengedwe masana.
• Ndikwabwino kukana thandizo kutambalala kwa alendo. Wophunzitsa yekhayo amene amadziwa za anatomy ndi physiology ndi amene amadziwa momwe angachepetsere katunduyo. Kusuntha kovuta kumatha kukhala kowopsa.

Kutalika kwa twine zovuta

Ndikugawika kwakutali, zida zamagalimoto zomwezo zimagwiritsidwa ntchito ngati poyenda ndikuyenda. Pali zolimbitsa thupi zambiri zamtunduwu wotambasula.

Patsogolo mapapu

1. Mukamatulutsa mpweya, muyenera kupanga chingwe chachikulu kutsogolo ndikugwada mwendo wothandizira (womwe udzakhale kutsogolo) pa bondo.
2. Mwendo wachiwiri ndi wowongoka, kutsindika kuli m'manja.
3. Potsika kwambiri, pangani mayendedwe angapo ndi matalikidwe ochepa, mutu umayang'ana kutsogolo, kenako mubwerere pamalo ake oyamba ndikumangirira ndi mwendo wina wothandizira. Mutha kudzithandiza ndi manja anu, ndikukankhira pansi.

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Kupatuka pa lunge

1. Pangani mzere wofananira patsogolo, koma kwezani manja anu ndikulowa nawo loko.
2. Mapewa ayenera kupatulidwa ndikugwada kumbuyo. Kuchita masewera olimbitsa thupi sikuti kumangokoka minofu ya m'miyendo bwino, komanso kumathandizira kuthana ndi msana ndi mafupa a chiuno.
3. Pakatha mphindi, chitani chimodzimodzi pa mwendo wina.

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Kupatuka pa bondo

1. Chingwe chamtsogolo chimachitidwa, koma mwendo wakumbuyo wakumbuyo woyikidwa kale umayikidwa pa bondo.
   

   

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2. Pumulani manja anu kumunsi kumbuyo ndikugwada msana momwe mungathere. Bweretsani mutu wanu kumbuyo kapena kuusunga molunjika.
   

   

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Lunge kukankhira mmwamba

1. Chingwe chachikulu chimapangidwa patsogolo, mwendo wakumunsi wa mwendo wothandizirayo umakhala wozungulira pansi, mwendo wachiwiri ndi wowongoka ndipo umakhala pamapazi.
2. Zikhatho zimatsitsidwa mpaka kufika pamapazi mbali imodzi ya mwendo wothandizira, chifuwa chimasungidwa moyandikana ndi pansi. Ndikutuluka kwamasiku, kupendekera pansi ndi chifuwa kumachitidwa, mikono imagwada pamapiko.

Pamlingo wapamwamba, mutha kuyesa kuyika chifuwa chanu pansi.

Kutalika kwa twine

1. Udindo wa miyendo uli ngati chingwe.
2. Pang'ono ndi pang'ono, poyenda bwino, muyenera kutsitsa kneecap pansi. Nthawi yomweyo, yesetsani kuwongola mwendo wothandizira womwe wagwada.
3. Nthawi yomweyo, mitengo ya kanjedza imatha kupumula pansi kapena njerwa zapadera, ndipo kumbuyo kumatha kusiidwa molunjika.

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Cross twine zovuta

Kutambasula kovuta kumakhala kovuta, koma maubwino azaumoyo ndiwofunika kwambiri. Chifukwa cha twine iyi, minofu ya m'chiuno imatambasulidwa ndikudzazidwa ndi magazi, omwe ndi othandiza kwambiri popewera matenda a amayi ndi a proctological.

Msana wakumbuyo umafika pamagulu azikhalidwe, mawonekedwe a miyendo amakula bwino.

Kukonzekera kwa mtanda twine kumatha kutenga nthawi yayitali.

Mutha kukhala mmenemo ndi magwiridwe antchito azovuta zonse zotsatira.

Kubwerera kumbuyo

1. Ikani miyendo yanu lonse, kuti apange makona atatu ofanana ndi pansi.
2. Manja akuyenera kuti apume kumbuyo kumbuyo ndikubwerera momwe angathere. Ntchitoyi idagwira ngati mutha kuwona pansi kumbuyo kwanu.

Sichikugwira ntchito nthawi zonse, ndikofunikira kupitiliza kuphunzitsa ndipo pakapita nthawi kumbuyo kumakhala kosavuta.

Forward unakhota ndi kutambasuka

1. Miyendo ndiyotakata kuposa mapewa, kotero kuti kulumikizana kumamveka pa ntchafu yamkati.
2. Manja akuyenera kukwezedwa, kulumikizidwa ndikuwonekera ndi zikhatho.
3. Chotsatira, muyenera kutambasula manja anu ndikukweza mmwamba, ndipo motere, pitani patsogolo mpaka msana wanu ukufanana pansi. Kumbuyo kuyenera kuyendetsedwa molunjika osazungulira kumbuyo kwenikweni.

Kupinda pa korona

1. Mapazi ali pamalo poyerekeza ndi masewera olimbitsa thupi am'mbuyomu, kenako mugwadire patsogolo.
2. Simungathe kugwada, kuzungulira kumbuyo kwanu. Chingwe cha mchira chimayang'ana m'mwamba, kumbuyo kuli kowongoka momwe zingathere.
3. Zochitikazo zinagwira ntchito ngati mutha kuyika mutu wanu pansi.

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Kupinda pazitsulo

Imachitidwanso chimodzimodzi ndi yapita, koma kutsetsereka kumakhala kwakuya. Ikani zigongono zanu pansi, ndikusunga miyendo yanu molunjika.

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Bondo lakuya

1. Malo oyambira miyendo ndi ofanana, mikono imakwezedwa patsogolo pa chifuwa, mapazi akutembenukira panja.
2. Kenako, squat imagwiridwa ndikulandidwa kwakukulu kwa mawondo kumbali. Momwemo, ayenera kuyang'ana mofanana ndi masokosi.
3. Muyenera kuchita masewera a 6-10, kenako khalani pansi kwa theka la miniti. Chifukwa chake, zimapezeka kuti ziphatikiza katundu wamphamvu ndi amodzi.

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Kutumiza kunenepa

1. Malo oyambira - miyendo imafalikira ngati kutambalala kulola, mitengo ya kanjedza ikupumula pansi.
2. Thupi limasunthira kumiyendo yopindika, pomwe mukufunika kutambasula ndikuwongolera chachiwiri. Mapazi akuyenera kukhudza kwathunthu pansi.

Pamlingo wovuta kwambiri, mutha kugwira mawondo anu ndi manja anu ndikunyamula zolemetsa pokhapokha pamiyendo yamiyendo.

Kutuluka twine

1. Yendetsani miyendo yanu m'lifupi kwambiri, tsamira pazanja zanu kapena zigongono ndikuyesera kudzichepetsera ndi kuyenda kulikonse.
2. Mukamamwa mpweya, muyenera kupanikizika minofu, ndipo pakutha, yesetsani kumasula.

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Zolakwitsa ndi zotsutsana

Sikuti aliyense angathe kuphunzitsa kutambasuka okha.

Kutambasula kunyumba popanda kuyang'aniridwa ndi mphunzitsi woyenerera kumatsutsana:

• Ndikotupa kwa minofu ndi mitsempha, panthawi yakukulira ndikukhululukidwa.
• Kuvulala kwa msana, mafupa a chiuno ndi ziuno, makamaka ngati pali mbiri ya dysplasia, dislocation kapena fracture ya khosi m'chiuno.
• Kuthamanga kwa magazi ndi ngozi yamagazi.

Osteochondrosis ndi scoliosis sizotsutsana, koma musanayambe maphunziro, muyenera kufunsa dokotala.

Onerani kanemayo: Jehovha Mufudzi Wangu - Evidence Mwayeka 2020 (November 2024).