Poyang'ana zida zamasewera, pali magulu awiri akulu omwe amavulaza othamanga nthawi zambiri. Awa ndi kumbuyo ndi miyendo. Ndipo ngati ndizosavuta kupulumutsa msana wanu, mutha kungovala lamba wokwera bwino, ndiye kuti ndi mawondo zonse zimakhala zovuta. Ngati malamba othamanga amaloledwa pamipikisano iliyonse, popeza samakhudza magwiridwe antchito enieni, ndiye kuti ziyangoyango za mawondo zomwe zimakulolani kukonza mwendo sizingagwiritsidwe ntchito kulikonse. Tiyeni tikambirane funsoli mwatsatanetsatane.
Zina zambiri
Ma pnee ndimasewera ndi zida zamankhwala zopangidwa kuti zikonzekere bondo. Zitha kugwiritsidwa ntchito pazinthu zazikulu zitatu:
- Chithandizo - makamaka, chifukwa cha ichi adapanga. Ntchito yayikulu ya bondo lotere ndikukonzekera olowa m'malo oyenera kuti achire.
- Masewera - opangidwa kuti ateteze kuvulala pakukwera kwambiri.
- Njira zodzitetezera tsiku lililonse. Amagwiritsidwa ntchito ndi anthu onenepa kwambiri kuti athe kuchepetsa kupsinjika kwamafundo.
Komanso, onse ali ndi mawonekedwe ofanana.
Zipinda zamapazi ndi kumadalira
Ngakhale kutchuka kwambiri kwa ziyangoyango zamabondo zokhala ndi mahinji, mfundo zingapo ziyenera kuzindikiridwa nthawi imodzi. Zipangizo zamapazi ngati izi ndizofunikira kuti mukhale olimba. Poyamba amakhala ndi malangizo azachipatala. Kuyenda kwaulere kwa bondo pambali imodzi kumatsimikiziridwa ndi dzenje lapadera.
Ntchito yawo yayikulu ndikukonzekera timitsempha kuti tipewe kulemala. Sapangidwira katundu wolemetsa (kukweza barbell kuposa ma kilogalamu 100), chifukwa pakadali pano, kukhathamiritsa kwakukulu kumakhala kovulaza, ndipo olowa ayamba kutha.
Awa ndi zikhomo za mawondo zovalira tsiku lililonse. Ndipo, koposa zonse, monga ma bandeji otanuka, mapadi a mawondo okhala ndi mahinji saloledwa ndi mabungwe ambiri, chifukwa amakupatsani mwayi mu squat.
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Momwe mungasankhire?
Kusankha ziyangoyango zamabondo, muyenera kuganizira zolinga zanu komanso kuthekera kwanu pachuma. Nthawi zambiri mtundu wa bondo silimatengera wopanga. Nthawi yomweyo, opanga otchuka ali ndi maubwino owonjezera ngati gridi yayikulu kukula kwake. Sankhani malinga ndi izi:
- choyimira;
- kutengera mtundu wa kuvulala kwa bondo ndi malingaliro a dokotala;
- zakuthupi;
- kukula.
| Zipinda zamapazi | Chithunzi | Mtundu | Mtundu wa kuvulala kwa bondo | Zakuthupi | Kukula | Wopanga | Mavoti ogwiritsa ntchito | Mtengo |
| TITAN CHIKWANGWANI CHAKUDYA CHABWINO |  © titansupport.com | Akukonzekera | Nthawi pambuyo pochotsedwa | Nsalu zotanuka | Chofanana ndi tebulo | TITAN | 8 | Pafupifupi $ 100 |
| SBD BWANJA |  © sbd-usa.com | Kupanikizika | Kuvulala pamodzi | Nsalu zotanuka | Zofanana ndi tebulo 1 zochepa | SBD | 7 | Pafupifupi $ 100 |
| Sling Shot Knee Sleeve 2.0 |  © markbellslingshot.com | Kutsika | Othandizira | Nsalu zotanuka | Chofanana ndi tebulo | Gulaye Shot | 9 | Pafupifupi $ 100 |
| Konzani 7051 |  © rehband.com | Akukonzekera | Nthawi pambuyo pochotsedwa | Nsalu zotanuka | Chofanana ndi tebulo | Kukonzanso | 6 | Pafupifupi $ 100 |
| Kulimbitsa crossfit bedi pad Rehband 7751 |  © rehband.com | Kupanikizika | Kuvulala pamodzi | Nsalu zotanuka | Chofanana ndi tebulo | Kukonzanso | 7 | Pafupifupi 150 USD |
| Rocktape Red 5mm |  © rocktape.ru | Akukonzekera | Nthawi pambuyo pochotsedwa | Nsalu zotanuka | Zofanana ndi tebulo 1 zochepa | Rocktape | 8 | <50 madola |
| Konzani Madona a Pinki a 105333 |  © rehband.com | Kupanikizika | Kuvulala pamodzi | Nsalu zotanuka | Zofanana ndi tebulo 1 zochepa | Kukonzanso | 7 | Pafupifupi $ 100 |
| Mapepala a bondo la ELEIKO |  © eleiko.com | Kutsika | Othandizira | Nsalu zotanuka | Zofanana ndi tebulo 1 zochepa | MALANGIZO | 9 | <50 madola |
Mtundu
Monga tanena kale, ma pads a mawondo nthawi zambiri amagawika molingana ndi kuwongolera kwawo. Koma zenizeni, magawano ndiwakuya. Onse agawika:
- Kupanikizika. Uwu ndi mtundu wa ziyangoyango zamabondo zikachedwa kwambiri kuti muteteze. Amakhala oyenera anthu omwe ali ndi vuto la bondo kale ndipo amafunika kuti asafalikire kwina. Nthawi zambiri amagwiritsidwa ntchito pokweza magetsi, chifukwa kunyamula zolemera zazikulu posachedwa kumavulaza pafupifupi onse onyamula.
© gonzalocalle - stock.adobe.com
- Kutsika. Awa ndi mapadi amodzimodzi omwe amapangidwira anthu onenepa kwambiri. Komabe, momwe ntchito zawo zilili zochulukirapo. Makamaka, ma bedi oyendetsa modabwitsa, chifukwa cha kukhathamira kwawo, amachepetsa kukhudzidwa kwa bondo nthawi yomwe ikuyenda. Amagwiritsidwa ntchito ndi akatswiri othamanga pa nthawi yophunzitsira, osewera mpira, osewera basketball, osewera rugby komanso owoloka.
© sportpoint - stock.adobe.com
- Akukonzekera. Mitundu yamabondo yamtunduwu imawonetsedwa pafupifupi m'malo aliwonse ochitira masewera olimbitsa thupi. Ndibwino kuti muzivala musanayandikire kwambiri. Zipangizo zamabondo zimafunika osati zokhazokha, komanso pafupifupi zochitika zonse zomwe zimakhudza miyendo komanso zolemetsa zolemera. Ngakhale kwa odalira, atha kukhala othandiza.
© mdbildes - stock.adobe.com
Zakuthupi
Simuyenera kuda nkhawa kwambiri ndi nkhaniyo. Chofunikira ndichakuti ziyangoyango zamabondo zamasewera ndizabwino komanso zolimba mokwanira. Ndiye kuti, posankha, samverani zofunikira zokha, koma kulimba kwake ndi kukhathamira kwake.
Chifukwa chake, mitundu ina yosowa ndi yoletsedwa ndi mabungwe chifukwa chakuti kulimba kwawo kumapangitsa kuti kusakhazikika kukhala kosavuta, amafanana ndi mabandeji amasewera.
Kukula
Kukula kwa bondo kumatsimikizika kutengera mesh wopanga yemwe wapatsidwa. Chowonadi ndichakuti onse ndi otanuka, zomwe zikutanthauza kuti amatha kuvala mwendo wosakwanira kukula kwake. Komabe, muyenera kumvetsetsa momwe mungadziwire kukula kwa bondo loyenera, kuti pambuyo pake lisakhale lopweteka kwambiri poyenda kapena kuchita masewera olimbitsa thupi.
Mitengo yonse yamabondo imayesedwa mu sentimita. Kuti mudziwe kukula kwanu, ndikwanira kuyeza kuzungulira kwa bondo. Kwa ophunzitsira zolimbitsa thupi, chiwerengerochi chimakhala pakati pa masentimita 40 mpaka 50. Ndizosowa kwambiri pakakhala zikopa zazikulu zamabondo.
Mapepala a mawondo amasewera, monga lamulo, amafunika kutengedwa kukula pang'ono. Kuphatikiza apo, chosankha posankha bedi sangakhale mtundu wake konse, koma kukula kwa mesh, komwe kumakupatsani mwayi wodziwa momwe mungadzisankhire nokha zida.
Ponena za makampani ndi opanga, zonse zikufanana pano. Gawoli limangokhala la mtundu, nthawi zina molimba. Simungayang'ane kwambiri za chizindikirocho, koma pazowunikira.
Zotsutsana
Zovala zamabondo zamiyendo siziyenera kuti zizivala nthawi zonse. Ali ndi zotsutsana zingapo zomwe zimakhala zovuta makamaka kwa anthu opitilira 30:
- Choyamba, ndi nyamakazi. Ngati mwawonjezera kufooka kwa chikuto cha mafupa, ndizotheka kuti kuvala kosalekeza kwa zikwangwani zamabondo kumapangitsa kuti mafupa anu akhale opunduka. Uwu ndi mwayi wawung'ono kwambiri. Ndipo zimangokhudza kukonza mapadi amasewera amiyendo.
- Yachiwiri ndi mitsempha ya varicose. Pankhani ya mitsempha ya varicose, pali chinthu chonga kutupa kwamiyendo. Zimayambitsidwa chifukwa magazi ambiri amayenda kupita kumiyendo kuposa momwe amayendera nthawi iliyonse. Chifukwa chake, kuvala ziyangoyango zamabondo kumatha kubweretsa mosavuta pakupanga pulagi ya venous ndikuipiraipira kwa vutoli. Poterepa, ziyangoyango zamaondo zimangovala nthawi yosintha pambuyo povulala. Ndipo ziyangoyango za bondo zamankhwala zimavalidwa pokhapokha njira isanayandikire. Komabe, anthu omwe ali ndi mitsempha ya varicose nthawi zambiri samalumikizidwa ndi squats opitilira mapaundi 20.
© WavebreakmediaMicro - stock.adobe.com
Zotsatira
Kumbukirani kuti kuchenjezedwa kuli ndi zida. Mapadi ambiri amabondo amavomerezedwa ndi federally, zomwe sizili choncho ndi mabandeji otanuka. Izi zimapindulitsa ochita masewera othamanga, chifukwa mwina sangakhale ndi matenda opweteka kwambiri, ndipo matumba a mawondo okha amakonza njira, yomwe, mwamaganizidwe, imalola pang'ono, koma kuti ikwaniritse kulimbitsa thupi.
Mapepala a mawondo a CrossFit amatha kudodometsa kapena kukhumudwa.
Kumbukirani kuti ziyangoyango za mawondo sizovala za tsiku ndi tsiku. Amadziveka kawiri kokha:
- pokonzekera mafupa ndi mitsempha panthawi yovulala;
- popewa, kuti musavulaze mitsempha ya bondo komanso kuti musapotoze malo.
Ndinganene chiyani pamapeto pake kuti ndi ma pads apadera ati oti musankhe ndi omwe ali bwino. Tsoka ilo, zonse ndizapadera pano. Kumbukirani kuti bondo loyeserera limasankhidwa kukula, koma lamasewera limatengedwa kukula kocheperako, ndiyo njira yokhayo yomwe ingakutetezeni kuvulala.
