Zaumoyo
6K 0 05.02.2018 (kukonzanso komaliza: 11.02.2019)
Kuthamanga ndi gawo lofunikira pamaphunziro a othamanga a CrossFit. Kuthamanga ndikovuta ndipo kumakupatsani mwayi wogwiritsa ntchito pafupifupi theka lonse la thupi, kuphatikiza njirayi ndi katundu wa cardio. Koma nthawi yomweyo, kuthamanga ndi imodzi mwazochita zoopsa kwambiri. Kutenthetsa musanathamange kumathandizira kuchepetsa kupwetekedwa mtima. Momwe mungadziwikire bwino ndipo kodi muyenera kutentha ngakhale musanathamange?
Chifukwa chiyani mukufuna kutentha
Musanayankhe funso ngati mukufuna kutentha musanathamange, ganizirani momwe kuthamanga thupi kumakhudzira:
- psinjika katundu pa msana;
- kupanikizika kwina pamafundo amondo;
- katundu wochuluka pamtima
Kutentha koyenera sikungakupulumutseni pazoyipa, koma kumachepetsa kupsinjika kwa msana. Kutambasula kolondola kumakulitsa malo pakati pama vertebrae, omwe amachepetsa kukangana.
Kuonjezera apo, kutentha kwa magulu akuluakulu a minofu omwe akugwira nawo ntchito kumapewa kuvulala komwe kungachitike:
- Kusokonezeka. Nthawi zambiri zimachitika chifukwa chakuyika phazi pansi molakwika.
- Kupopera. Zitha kuchitika matalikidwe othamanga akasintha. Mwachitsanzo, pakubwera "mphepo yachiwiri", pomwe thupi "limayatsa" mphamvu zowonjezera, ndipo zikuwoneka kuti mutha kuthamanga kwambiri.
Ngati mumazolowera kuthamanga m'mawa, ndiye kuti kutentha kumathandizira kuti mufulumizitse mtima wanu ndikupewa zochulukirapo zosafunikira, zomwe zitha kupweteketsa thanzi lanu.
Kutentha sikungokupulumutseni kuvulala, komanso kukulitsa zotsatira zanu mu kuthamanga (kapena kuthamanga kwakanthawi), komwe ndikofunikira kwambiri pakuchita ma Wod maofesi omwe muli ma cardio element.
Kodi konzekera?
Pali malangizo angapo amomwe mungatenthe bwino musanathamange. Malangizo awa adzakuthandizani kukhalabe olimba ndikuwongolera magwiridwe antchito anu.
- Tenthetsani kuchokera pamwamba mpaka pansi - kuchokera m'khosi mpaka kunsonga za zala zanu.
- Ngati zovuta zimakhala zolimbitsa thupi, ziyenera kuchitidwa popanda kugwedezeka komanso kuyesetsa. Ntchito yanu ndikokoka minofu, osangokhala pa twine.
- Ngati zovuta zimaphatikizapo zolimbitsa thupi zomwe zimapangidwira kutopa koyambirira kwamagulu osalunjika, yang'anani momwe mumakhalira.
- Gwiritsani ntchito gawo la cardio kuti muzitha kutentha musadutse mphindi 3-5.
M'malo mwake, pali zochitika zambiri zolimbitsa thupi musanathamange. Tebulo likuwonetsa zomwe zili zoyenera kwa aliyense wothamanga.
| Chitani masewera olimbitsa thupi | Gulu la minofu | Kufunika kothamanga |
| Kutembenuza khosi
| Minofu ya khosi | Limakupatsani kuyamwa katundu, amamufika magazi kumutu, amachepetsa chizungulire. |
| Kusinthasintha kwa thupi
| Minofu ya m'mimba | Kukhazikika kwa thupi, kuchepetsa kupanikizika kwa msana. |
| Malo otsetsereka a thupi
| Kuchepetsa minofu yam'mbuyo ndi abs | Kutambasula pang'ono msana, kumachepetsa kupanikizika. |
| Kasinthasintha mu mafupa a chiuno
| Minofu ya ntchafu | Amachepetsa mwayi wokhala ndi khunyu. Amatambasula minofu ya ntchafu. |
| Kutembenuka mu mawondo
| Ng'ombe + Quadriceps | Kumawonjezera sayenda olowa, amachepetsa chiopsezo cha gonarthrosis. |
| Thupi lochepa
| Minofu ya m'mimba + minofu ya ntchafu | Imachepetsa kupanikizika mukamayendetsa. |
| Kutambasula minofu ya mwendo (ofukula kugawanika)
| Hamstrings + ntchafu + ng'ombe + zokhazokha | Njira yabwino yowonjezerera zolimbitsa thupi ndikukhala ndi magawo ozama mukamathamanga. Amachepetsa liwiro. |
| Kutembenuka kwa kumwendo
| Minofu yosinthira mwendo | Amachepetsa mwayi wosokonekera. |
| Kutuluka kunja
| Ng'ombe + soleus + quadriceps | Kutopa koyambirira kwa ma quadriceps kumakupatsani mwayi wosuntha katunduyo pa ng'ombe pomwe akuthamanga. |
| Kulumpha chingwe pang'onopang'ono
| Minofu yamtima | Kukonzekeretsa mtima kupsinjika komwe kukubwera. Ikuthandizani kuti muyambe ndi zochulukirapo zochepa komanso kugunda kwamphamvu. |
Kwa maulendo ataliatali
Oyendetsa mtunda waufupi amakumana ndi zochuluka kwambiri. Kuphatikiza apo, kuthamanga kumapangidwa makamaka kuti apange mphamvu ya mwendo wophulika. Chifukwa chake, zovuta zimaphatikizapo zolimbitsa thupi zakutopa koyambirira kwamagulu am'mimba ndi ma cardio opepuka, omwe amachepetsa madontho amtundu wothamanga. Koma machitidwe omwe amalipira kupsinjika kwa msana atha kunyalanyazidwa.
Kusankha maulendo ataliatali
Ngati mukufuna kuthamanga mipikisano ndi ma marathons, muyenera kukonzekera thupi lanu mosamala kwambiri kuposa kwakanthawi kochepa. Choyamba, tcherani khutu ku mawondo ndi msana, monga nthawi yayitali, kupanikizika kudzafika pachimake. Kutopa koyambirira komanso kuthamanga kwa mtima sikuvomerezeka, chifukwa zimawononga zotsatirazi patali.
Malangizo owonjezera
- Mukamathamanga m'mawa, ndikofunikira kuti muzichita masewera olimbitsa thupi kuti muchepetse kupwetekedwa mtima kwanu.
- M'nyengo yozizira kuthamanga, samalani kwambiri kuti mutenthe ziwalo zonse, koma kutambasula kumatha kuchotsedwa.
- Kulibwino kuti musagwiritse ntchito kuthamanga kuti muchepetse thupi. Njira yabwino ingakhale yosinthira njinga / njinga yolimbitsa thupi.
- Kutentha kwa oyamba kumene kuyenera kukhala koyenera kwambiri. Mungafunike kubwereza bwalo lathunthu lofunda kangapo musanalowe mu chopondera.
Zotsatira
Kutenthetsa miyendo yanu musanathamange ndi gawo lofunikira pakukonzekera kwanu. Komabe, iyi si njira yokhayo yodzitetezera. Ngati mumakonda kuchita masewera olimbitsa thupi mukamachita masewera olimbitsa thupi, samalani thanzi lanu la msana ndi mawondo. Zothandizira monga zokutidwa ndi mawondo ndi nsapato zothamanga zoyenera zithandizira izi.
Nsapato zothamanga ndizosiyana kwambiri ndi nsapato zolemera. Nsapato zothamanga siziyenera kungopereka chilimbikitso chokhazikika, koma m'malo mwake konzani phazi mgulu la mwendo, ndipo koposa zonse, lipindirani katundu wokhudzidwa. Ichi ndichifukwa chake nsapato zothamangitsira sizikhala ndi ma spikes okha, komanso ndi kasupe yekhayo amene amapangitsa kuthamanga kukhala kotetezeka. Chofunika kwambiri, musaiwale kugunda kwa mtima wanu. Mosasamala zolinga zanu pamasewera, mtima wathanzi ndiye chinthu chofunikira kwambiri.
