Kuchita masewera olimbitsa thupi

Zochita za Crossfit

15K 2 01.12.2016 (kukonzanso komaliza: 01.07.2019)

Zochita zomwe zidaiwalika pa bwato zikudziwikanso kutchuka pakati pa othamanga amitundu yosiyanasiyana. Pochita masewera olimbitsa thupi, imagwiritsidwa ntchito ndi onse omanga thupi komanso okonda yoga. Kuchita masewerawa ndi kosavuta pamachitidwe ndipo sikutanthauza zida zowonjezera kapena maphunziro apadera.

Ndi minofu iti yomwe imakhudzidwa?

Bwatolo ndilolimbitsa thupi lapadera lomwe nthawi yomweyo limagwira misana yanu ndi m'mimba, potero zimawalimbitsa. Popeza kuti zolimbitsa thupi sizamphamvu, koma m'malo mwake, ndiye kuti simuyenera kuyembekezera kupindula kwa minofu kapena kuwotcha kwamafuta. Koma nthawi yomweyo, ndikofunikanso pakupanga thupi logwirizana. Pochita bwatolo pafupipafupi, mudzatha kupita patsogolo mwachangu pazochita zolimbitsa thupi zomwe, ndi zolemera zazikulu, zopanda minofu yolimbikitsidwa, pachimake paliponse paliponse.

Ganizirani kuti ndi mafupa ndi ziwalo ziti zomwe zimakhudzidwa ndi boti. Minofu yayikulu yogwira ntchito ndi iyi:

• Minofu yayitali kumbuyo.
• Minofu yakuthwa.
• Lathyathyathya m'mimba minofu.

Chochititsa chidwi cha ntchitoyi ndikuti ntchitoyi imagwiridwa osati pamitundu yokha, komanso pambuyo pake. Awa ndi akatundu amkati okhala mkati mwathupi, pafupi ndi msana. Chifukwa cha minofu imeneyi, munthuyo amakhala osasunthika poyenda ndipo amakhala ndi mayendedwe oyenera akamayenda. Pakulimbitsa mphamvu, minofu yamkati imakhala yovuta kwambiri kuthana nayo. Zochita pa bwato ndizabwino pamtengo uwu.

Ubwino wake ndikuti panthawi yopanga bwato, zimfundo sizilandiranso... Udindo wobwezeretsanso umanyalanyaza katunduwo kuchokera kulemera kwake, palimodzi pamafupa ndi msana. Chifukwa chake, bwatolo limatha kuchitidwa ngakhale kwa anthu omwe ali ndi matenda amsana. Koma musanaphunzire, ndibwino kuti muyambe kambiranani ndi dokotala.

Maluso ndi mawonekedwe a kuphedwa

Tisanayambe kulimbitsa thupi, tikukulimbikitsani kuti mudzidziwe bwino njira yochitira zolimbitsa thupi moyenera, komanso phunzirani mfundo zingapo zofunika kuchita zolimbitsa thupi.

Boti lakale

Tikukulangizani kuti muyambe maphunziro anu m'bwato lapamwamba lokhala ndi masekondi atatu a masekondi 8-10, ndipo mukatha kuchita masewera olimbitsa thupi ndikupuma koyenera, yonjezerani kuthamanga kwanu.

@sandsun - adobe.stock.com

1. Malo oyambira - atagona chagada.
2. Miyendo imasonkhanitsidwa pamodzi mwamphamvu kuti zala ndi zidendene zigwirizane.
3. Manjawo ndi owongoka komanso opanikizika mwamphamvu ku thupi.
4. Timayamba kupuma mwakachetechete: popumira, m'mimba mumatuluka, ndipo pakamatuluka, amapitilira patsogolo.
5. Tsopano timakweza miyendo yathu pafupifupi 40-50 cm.
6. Kumbuyo, mikono ndi mutu zimakwezedwa kutalika komweko.
7. Matako ndi dera la sacrum limathandizira.
8. Poterepa, timakhala ndi mpweya kwa masekondi 8-10.
9. Tulutsani pang'onopang'ono ndikubwerera kumalo oyambira.

Zofunika! Pakati pa masewera olimbitsa thupi, mutu umalunjika kutsogolo. Kulimbana kwakukulu kumamveka mu minofu ya kumbuyo ndi pamimba.

Bweretsani bwato

Mtundu wa boti wolimbitsa bwatoli umathandizira kuchepetsa kubzala m'chiuno ndi m'chiuno, komanso kulimbitsa msana wam'mbuyo. Kuchita masewera olimbitsa thupi pafupipafupi kumabweretsa thanzi labwino, nyonga komanso kukwera m'maganizo mutatha masewera olimbitsa thupi. Mpofunika kuyamba ndi magulu anayi a masekondi 10.

1. Malo oyambira - atagona pamimba.
2. Manja akutambasulidwa patsogolo. Zikhatho zikuloza pansi.
3. Miyendo ndi yolunjika, masokosi amatambasulidwa.
4. Nthawi yomweyo timapanga mayendedwe otsatirawa: kwezani kumtunda ndi miyendo kumtunda wabwino kwambiri.
5. Amathandizidwa ndi m'chiuno ndi m'mimba.
6. Timagwira mpweya kwa masekondi 10 ndikuyamba kutambasula thupi kuchokera ku kanjedza mpaka kumapazi mbali ina.
7. Exhale pang'onopang'ono ndikutsikira pamalo oyambira.

Zofunika! Mutu umalunjika kutsogolo, kuyang'ana kumayendetsedwa molunjika. Palibe chomwe muyenera kutembenuzira mutu wanu mosiyanasiyana. Izi zitha kubweretsa kuvulala - kusamutsidwa kwa khosi lachiberekero.

Ma nuances ofunikira

Kuti tipeze mphamvu yakuchiritsa kwambiri pomwe bwato limapangidwa, tikupangira kuganizira izi:

• Bwato limatha kuchita masewerawa kwa mphindi 10 patsiku, m'mawa ndi madzulo. Kugwira ntchito m'mawa kumakuthandizani kuti mukhale wolimba komanso kuti mukhale ndi mphamvu tsiku lonse. Boti lamadzulo pambuyo pa tsiku lovuta lidzathandiza kuthetsa kubwerera kotopa ndikupumula.
• Ndi bwino kuchita masewera olimbitsa thupi opanda kanthu kapena maola 2-3 mutatha kudya kotsiriza. Madzi akumwa ndiolandilidwa.
• Kusuntha konse panthawi yophunzitsira kumachitika bwino komanso pang'onopang'ono. Mu gawo loyipa, kugwedeza ndikuponya miyendo sikuvomerezeka.
• Kupuma koyenera panthawi yochita masewera olimbitsa thupi kumathandizira kuti muchepetse kuthamanga kwambiri.
• Pamapeto pa makalasi, muyenera kupumula kumbuyo kwanu. Izi zitha kuchitika pogwiritsa ntchito mawonekedwe owongoka.

Kuchiritsa thupi pa thupi la munthu

Bwatoli ndi gawo lochita masewera olimbitsa thupi kwa aliyense lomwe limabweretsa zabwino zambiri. Ili ndi mawonekedwe olimbikitsa komanso othandizira thanzi. Kuphatikiza apo, ilibe zoletsa zaumoyo komanso ukalamba. Onetsetsani momwe ntchitoyi imakhudzira magawo osiyanasiyana amthupi.

• Kulimbitsa minofu yam'mimba: kumapangitsa mimba kukhala yopanda pake komanso yokongola.
• Kulimbitsa minofu yakumbuyo. Ntchitoyi ndi yofunika kwambiri kwa amayi omwe ali ndi mabere akuluakulu. Ndi msinkhu, msana ukhoza kusakidwa polemera. Izi zitha kupewedwa pochita bwato nthawi zonse.
• Kukhazikitsidwa kwa mphete ya umbilical. Kukweza zolemera, kugwa, kusunthira mwadzidzidzi kumatha kubweretsa kusokonezeka kwa kulumikizana kwa neuro-reflex pakati pa ziwalo zosiyanasiyana zamkati. Izi zitha kukhala chifukwa cha kunenepa kwambiri m'chiuno, kusowa tulo, kusokonezeka kwa mtima ndi mundawo m'mimba, zovuta zam'mimba zam'mimba. Bwatolo limabweretsa mphete ya umbilical pamalo ake abwino.
• Kapangidwe ka corset yolimba yamphamvu komanso kaimidwe kokongola.
• Kukondoweza kwa magazi.

Ntchito yayikulu yochita boti ndikupanga mawonekedwe okongola ndikuwongolera magwiridwe antchito ena amthupi la munthu. Kuchita mosiyanasiyana kwamitundumitundu ya bwatolo kumabweretsa kusowa kwa mafuta m'matumba, kuchepa kwa ziuno ndi chiuno, kuwongola kumbuyo, kuwongola mapewa ndikukhala ndi moyo wachifumu. Zimalimbikitsidwa makamaka kwa anthu omwe amangokhala.

Onerani kanemayo: Ndikonda Mulungu Hymn 22 by Chimwemwe Mizaya (September 2025).