Kutenthetsa kofanana

Kutentha koyambirira ndi gawo lofunikira komanso lofunikira kwambiri pazochitika zilizonse zolimbitsa thupi. Monga akatswiri ambiri odziwika pamasewera amanenera, kutenthetsa popanda kuphunzira kuli bwino kuposa kuphunzira osapsa. Ndichoncho chifukwa chiyani? Tiyeni tiyesetse kumvetsetsa nkhaniyi ndikusankha tokha ngati tingachite kapena ayi?

Kodi kulumikizana ndi chiyani?

Sizachidziwikire kuti kutentha kotentha kumatchedwa kotere - ntchito yovutayi ndikuwonjezera kufalikira kwa magazi mdera la ziwalo zazikulu ndi zazing'ono za thupi. Koma musadzinyenge: ndizosatheka kutambasula mafupa popanda kukhudza minofu. Kumbukirani kuti kulumikizana ndi mafupa a mafupa, komwe kumayendetsedwa ndi minofu ya thupi. Minofu yaminyewa ndiyo yokha yomwe imatha kugwira ntchito, kuwongolera kupindika kuchokera ku mitsempha yayikulu.

Mfundo yachiwiri ndi magazi osauka kwambiri olumikizira mafupa. Mitundu yolumikizira ndiyothinana kwambiri, kagayidwe kake kakuchedwa kuyenda kocheperako, motero, kupangika kwamadzimadzi amkati kupuma kumakhala kocheperako - makamaka, sikokwanira kupereka kufunika kwa "mafuta" amalo ophatikizika. Pofuna kuwonjezera kupanga kwa intra-articular madzimadzi ndipo, chifukwa chake, kukonza trophism yolumikizana, ndikofunikira kuonjezera kufalikira kwa magazi m'dera la chophatikizachi. Bwanji? Mwa kuwonjezera magazi m'magazi oyandikana nawo.

Kodi chimafunika ndi chiyani kuti chiwonjezere magazi m'thupi? Ndizowona, pangani minofu kugwira ntchito, ndiye kuti, yambitsani kugwiranso ntchito.

Tiyeneranso kukumbukira kuti kuwonjezeka kwa magazi m'magulu, kukhathamira kwa mitsempha yokhala ndi madzi owonjezera owonjezera kumawonjezeka, chifukwa chake kukhathamira kwamatsenga kumawonjezeka. Zomwezo zimagwiranso ntchito pamatumbo - malo omwe ulusi wa minofu umalumikizana ndi mafupa.

Ubwino wolimbikitsana

Kutengera ndi zomwe tafotokozazi, ndizovuta kukana zabwino zonse zomwe wothamanga amalandira ngati sanyalanyaza mtundu woterewu. Tiyeni tiwone bwinobwino. Chifukwa chake, maubwino othandizira kulumikizana musanaphunzire ndi awa:

1. Pochita masewera olimbitsa thupi atatha kutentha, ziwalo za wothamanga zimatha pang'ono - chifukwa chake, "masewera ataliatali" amatenga nthawi yayitali. Kwa akatswiri othamanga, komanso kwa akatswiri omwe amaphunzitsa kukhala ndi thanzi labwino, iyi ndi mfundo yofunika.
2. Kulimbitsa thupi kwathunthu kumachepetsa chiopsezo chovulala pano ndi pano. Chifukwa chake, mwayi wosiya maphunziro umachepa. Izi ndizowona makamaka pazabwino pokonzekera mipikisano yosiyanasiyana.
3. M'minyewa yamakedzana, njira zamagetsi zimagwira ntchito kwambiri, chifukwa chake minofu imatha kuwonetsa kuthekera kwakukulu. Kuchita bwino kwa zochitika zamasewera kumawonjezeka ndi dongosolo lakukula.
4. Kulumikizana kwa ma neuromuscular (kapena, mwanjira yosavuta, kulumikizana pakati pa ubongo ndi minofu) kumalimba ndikulimba chifukwa chogwiritsa ntchito magalimoto ambiri, ngati kutentha kwina sikuchitika ntchito yayikuluyo isanachitike. Kuphatikiza apo, chifukwa cha zodabwitsazi, kulumikizana kwa ma cell kumayenda bwino, ndiye kuti, kuthekera kwa minofu "kulumikizana" wina ndi mnzake, kwinaku ikupanikiza (kapena kupumula) kuti iwonjezere mphamvu yogwira ntchitoyo.

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Kupinda mafupa

Tsopano tiyeni tisunthire ku malingaliro othandiza pakukonzekera kulumikizana kwathunthu. Kuti timvetsetse bwino zomwe tiyenera kuchita, timakumbukira kuti kulumikizana molumikizana tisanaphunzitsidwe kumakhudza ziwalo zonse za thupi lathu. Poterepa, timagwiritsa ntchito minofu yonse, potero timalandila zabwino zonse zakutentha kotere, zomwe tidakambirana pamwambapa.

Pansipa pali malamulo ochepa, kusungidwa kwawo komwe kungathandize kupangira ziwalozo moyenera momwe zingathere.

Udindo woyambirira

Malo oyambira pakatenthedwe amawoneka motere: kuyimirira, mapazi kutambasuka m'lifupi, mikono itapachika momasuka mthupi, kapena atakhazikika pa lamba. Thupi lamasuka. Timapuma m'mimba mwathu.

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Kuyambira pamwamba kutsika

Njira zogwirira ntchito zolimbitsa thupi ndizofunikira. Njira yomwe amagwiritsidwa ntchito kwambiri kuyambira pamwamba mpaka pansi. Chifukwa chake, tili ndi dongosolo loyendetsa mayendedwe: khosi-mapewa-zigongono-manja-lumbar msana-chiuno mafupa-mawondo amapazi-akakolo. Zosankha ndi izi:

• Ngati mumawotha musanalimbane, muyenera kusamala kwambiri msana wam'mimba komanso malo olumikizira lamba wapamwamba.

• Asanaphunzitse "kugwedezeka" - mafupa amanja ndi mafupa a metacarpophalangeal (nkhonya); kufinya, akakolo, zala (taekwondo).

• Mgwirizano wamapewa ndi mchiuno umafunikira chidwi kwambiri mukamawotha kunenepa, kukweza magetsi, ndi zina zambiri.

Mfundo yayikulu ndikutenthetsa ziwalo zonse, koma yang'anani pa omwe ali pachiwopsezo chachikulu kapena opanikizika kwambiri.

Kuyambira chachikulu mpaka chaching'ono

Malinga ndi malingaliro a physiology, zingakhale zomveka kwambiri kuti ayambe kutenthetsa ziwalo zazikuluzo, kenako ndikupita kuzing'ono - izi zimachitika chifukwa cha ma lymph ndi hemodynamics: kuti muchotse magazi "atapuma" ndi ma lymph kuchokera pachilumikizidwe chaching'ono, ndikofunikira kutulutsa otolera ofanana a lymphatic and hemodynamic of a diameter yayikulu, ndipo amapezeka pafupi ndi malo olumikizirana thupi. Malinga ndi malamulo a physiology, momwe wokhometsa amayandikira kwambiri pakatikati pa thupi (komanso pamtima), ndikokulirapo. Chifukwa chake, kuwonjezera pa maubwino ena omwe atchulidwa pamwambapa kuchokera pakatenthetsedwe kake, timapeza china - chothandizira ntchito ya minofu yamtima.

Malamulo ena

Kusuntha konse komwe mumapanga kuyenera kukhala kosalala - pokhapokha mukamagwiritsa ntchito bwino minofu yolumikizira olumikizira yomwe ikugwiridwa. Kuphatikiza apo, mayendedwe ankhanza omwe amagwiritsidwa ntchito pamiyendo yosazima (komanso ma tendon nawonso) atha kubweretsa kuvulala.

Kupuma kuyenera kukhazikika, kuzama komanso kupitilira. Palibe chifukwa chovutikira, kugwira mpweya wanu, kutulutsa mpweya mwamphamvu, kukuwa, osachepera nthawi yolumikizana. Izi sizothandiza kwathunthu. Kupuma kwanu kuyenera kuthamangira mwachilengedwe, mogwirizana ndi kufulumizitsa kwakanthawi kwa mtima wanu.

Mapulogalamu othandizira

Masiku ano, intaneti imakhala yodzaza ndi kusiyanasiyana kwakulimbitsa thupi. Pafupifupi mphunzitsi aliyense kapena wodziwika bwino wazachipatala ali ndi zina zomwe amakonda komanso njira zomwe angapangire ziwalo asanaphunzire. Pulojekiti yotentha ya kung fu yopangidwa ndi kilabu yodziwika ndi dzina lomweli, kulumikizana kwamphamvu kwa Norbekov, "Radabor" wodziwika bwino amadziwika bwino. Kuchokera kumalo onsewa, mutha kuchita masewera olimbitsa thupi omwe angakhale othandiza kwa inu.

Masewera olimbitsa thupi achi China akuyenera kutchulidwa mosiyana. Ponena za kutentha kotereku, ziyenera kunenedwa kuti ndi mtundu wodziyimira payokha wolimbitsa thupi. Pali machitidwe osiyanasiyana achi China pankhaniyi, ndipo mosakayikira ndi othandiza pa thanzi la thupi.

Zonsezi ndi zabwino, koma timawona maofesi awiriwa omwe afotokozedwa pansipa kuti ndi njira zabwino zophatikizira anthu omwe akuchita nawo crossfit komanso kulimbitsa thupi. Izi ndizomwe zimatchedwa "boxing" zotenthetsera komanso kusangalatsa masewera osakanikirana. Tikukupemphani kuti mudzidziwe bwino, pambuyo pake mutha kusankha nokha zomwe zikukuyenererani. Ndizotheka kuti simukhutira ndi zomwe mwasankha. Poterepa, tikukulangizani kuti, pogwiritsa ntchito malamulo omwe afotokozedwa munkhaniyi, musankhe masewera olimbitsa thupi omwe angakhale abwino kwa inu.

Zochita zolimbitsa thupi

Kusankha kochita masewera olimbitsa thupi. Mwachikhalidwe timawapanga kuchokera pamwamba mpaka pansi.

"Kutenthetsa nkhonya"

1. Kuthamanga mosavuta - mphindi 3-5.
2. Malo oyambira: kuyimirira, mapazi kupingasa m'lifupi. Chitani zosunthika pamtsempha wa khomo lachiberekero: kutambasula-kutambasula, kupendeketsa mutu kumanzere, kumutu kumanzere kumanzere.
3. Malo oyambira ndi ofanana, koma tsopano sinthanitsani zolumikizira paphewa mmbuyo ndi mtsogolo.
4. Kenako, pita kasinthasintha wazolumikizana ndi zigongono mmbuyo ndi mtsogolo.
5. Izi zimatsatiridwa ndikutsata kutsogolo ndi kumbuyo kumbuyo kumbuyo; kenako amatembenuzira thupi kumbuyo ndi mtsogolo chifukwa cha kupindika koyenda mumsana wa lumbar. Apa, zikhoterero zimachitidwa ndi dzanja lokhudza chala chakumaso.
6. Tembenuzani m'chiuno mozungulira kumanzere ndi kumanja.
7. Pangani masinthidwe m'mfundo za mawondo - woyamba onse awiri nthawi imodzi, ndiye - ndi bondo lililonse padera.
8. Sinthani ma bondo anu.
9. Malizitsani kutentha ndi kayendedwe kovuta. Uku kuyenera kukhala kosiyana motsutsana ndi chala chakumiyendo mpaka chidendene ndikumapindika kwakanthawi ndikutambasula kwa mafupa ndi ziuno. Poterepa, zigongono zimatsitsidwa, pali kusisita kwina kwa dzanja, mafupa a metacarpophalangeal, ndi cholumikizira chala chachikulu (malo omwe amavulala kwambiri).

Zosakanikirana ndi masewera andewu

1. Kuthamanga mosavuta kwa mphindi 3-5.
2. Malo oyambira: kuyimirira, kupingasa phewa m'lifupi. Chitani zosunthika pamtsempha wa khomo lachiberekero: kutambasula-kutambasula, kupendeketsa mutu kumanzere, kumutu kumanzere kumanzere.
3. Malo oyambira ndi ofanana. Sinthasintha mafupa amapewa mobwerezabwereza, kenako pangani zozungulira mozungulira ndimatalikidwe akulu mmbuyo ndi mtsogolo.
4. Kenako, gwirani pamagulu agongono - mutembenuzire iwo mmbuyo ndi mtsogolo.
5. Pitani ku msana wa lumbar: pangani ma 10 opindika mobwerezabwereza, kenako ndikupotoza komweko kwa mbali zonse ziwiri. Pangani ma bend opendekera ndi dzanja lanu ndikukhudza chala chakumaso.
6. Pitani kusinthasintha kozungulira kwa mafupa a chiuno, choyamba mbali imodzi, kenako mbali inayo.
7. Kuti mukhale ndi mfundo zamiyendo, yendetsani mwendo wanu wowongoka kutsogolo, chammbuyo, komanso chammbali; kasinthasintha mu chiuno molumikizana kunja ndi mkati.
8. Sinthani mawondo am'mabondo: choyamba munthawi yomweyo, kenako mosiyana.
9. Pitilizani kusuntha kozungulira m'miyendo.
10. Sinthani poyambira: kukhala pansi mwendo umodzi utatambasulidwa patsogolo, chidendene pansi, zala zikuloza m'mwamba. Mwendo wachiwiri umawerama palimodzi pa bondo, chidendene chagona m'mimba. Pamalo awa, khoteleni kumiyendo yayitali, kuyesa kukhudza zala zanu ndi zala zanu. Kenako, sinthani mawonekedwe a miyendo ndikubwereza ma bend mbali inayo.
11. Malo oyambira amakhalanso, miyendo yokha imafalikira momwe zingathere, mfundo za mawondo zimawongoka. Pangani zokonda zina pamiyendo yonse, kenako pakati pawo, kuyesa kubweretsa chifuwa chanu pafupi kwambiri momwe mungathere.
12. Malo oyambira: kukhala, mwendo umodzi atayikidwa mbali ndikugona pansi. Mwendo wachiwiri umayang'ana pamondo, chidendene chimakhudza kunja kwa gluteus maximus minofu yofanana. Konzani malowa kwa masekondi makumi angapo.
13. Malo oyambira: atakhala pansi, mawondo atapinda, mafupa a chiuno ali pakati pa zidendene. Kudzithandiza nokha ndi manja anu, yesetsani kukokera thupi lanu kumbuyo (ndikuyenera) kuyamba kunama.
14. Pamapeto pake, pangani mayendedwe ovuta: kusuntha kotsalira kuchokera kuphazi mpaka chidendene ndikumapendekera munthawi yomweyo ndikutambasula mafupa ndi mawondo. Poterepa, zigongono zimatsitsidwa, pali kusisita kwina kwa dzanja, mafupa a metacarpophalangeal, olumikizana ndi chala chachikulu, onse m'manja ndi m'miyendo. Phalanx iyenera kutenthedwa ndimayendedwe apansi omwe akubwera pansi.

Onerani kanemayo: JOE METTLE- BO NOO NI FT LUIGI MACLEAN (February 2025).