Zopindulitsa za 8 zolimbitsa thupi kwa okalamba

Zamkati

• Ubwino wolimbitsa thupi kwa okalamba
• Momwe mungayambitsire zolimbitsa thupi kwa okalamba
• Zochita zolimbitsa thupi kwa okalamba oopsa
• Zochita zathupi kwa okalamba onenepa kwambiri
• Tai Chi Chuan okalamba

Kuchita masewera olimbitsa thupi kwa okalamba ndikofunikira kwambiri kulimbikitsa chidwi, kulimbitsa mafupa, kukonza chitetezo chamthupi ndikulimbitsa minofu, kuthandiza kuyenda bwino komanso kupewa matenda monga kufooka kwa mafupa, kukhumudwa ndi matenda ashuga, mwachitsanzo.

Ndikofunikira kuti zolimbitsa thupi zizichitidwa pafupipafupi, zitatulutsidwa kuchokera kwa katswiri wamaphunziro azachipatala komanso wazachipatala komanso motsogozedwa ndi akatswiri azolimbitsa thupi kapena akatswiri azolimbitsa thupi, chifukwa mwanjira imeneyi ndizotheka kuti okalamba azichita masewera olimbitsa thupi bwino kwambiri ndikupeza phindu lalikulu.

Ubwino wolimbitsa thupi kwa okalamba

Kuti okalamba apindule kwambiri, ndikofunikira kuti azichita masewera olimbitsa thupi pafupipafupi motsogozedwa ndi akatswiri ophunzitsidwa bwino komanso kuti azidya zakudya zopatsa thanzi. Ubwino waukulu wochita masewera olimbitsa thupi ndi awa:

1. Imaletsa ndikuthandizira kuthana ndi matenda monga matenda oopsa, sitiroko, mitsempha ya varicose, kunenepa kwambiri, matenda ashuga, kufooka kwa mafupa, khansa, nkhawa, kukhumudwa, mavuto amtima ndi mapapo;
2. Kulimbitsa mphamvu ya minofu, kuchepetsa chiopsezo cha kugwa ndikuthandizira kuyenda kwa mikono, miyendo ndi torso;
3. Imachepetsa kugwiritsa ntchito mankhwala chifukwa imathandizira kumva bwino, kuchepetsa kupweteka;
4. Kumawonjezera njala;
5. Zimathandizira kulimbikitsa chitetezo cha mthupi;
6. Kulimbitsa thupi lathunthu;
7. Amachepetsa kudzipatula chifukwa amachulukitsa kuyandikira kwa anthu ena;
8. Zimakulitsa kudzidalira, kudzidalira ndikuvomereza chithunzi chomwe wokalambayo ali nacho cha iye, ndikubweretsa thanzi labwino.

Kutambasula minofu ndi mafupa kumakhalanso koyenera kuchitira kunyumba, kupititsa patsogolo magazi, kuyenda komanso kukhala wathanzi komanso wamaganizidwe. Onani mu kanemayu pansipa zitsanzo zina zazomwe zingachitike kunyumba:

Momwe mungayambitsire zolimbitsa thupi kwa okalamba

Nthawi zambiri, koyambirira, zinthu zochepa monga kuyenda, kuvina ndi masewera olimbitsa thupi zimalimbikitsidwa, nthawi zonse popewa chiopsezo chovulala minofu ndikuthira mafupa. Asanayambe mtundu uliwonse wa zochitika zolimbitsa thupi, okalamba ayenera kutsogozedwa ndi aphunzitsi kapena akatswiri azolimbitsa thupi kuti afotokozere momwe angachitire masewera olimbitsa thupi, monga tawonetsera pansipa:

• Nthawi yotentha: Mphindi 10 pakuyenda mopepuka, kukwera ndi kutsika masitepe, kusambira, kupalasa njinga kapena ngakhale zochitika za tsiku ndi tsiku monga ntchito zapakhomo, kulima dimba ndikuvina;
• Zochita zopumira: ikuyenera kuchitidwa munthawi yonse ya pulogalamuyi, pakati pa zochitika zina ndi zina;
• Kutambasula: kusintha kayendedwe ka mikono, miyendo ndi torso;
• Kuchita masewera olimbitsa thupi kuti mukhale olimba komanso ogwirizana: kuyenda m'manja mwako ndi zidendene, kuyenda kutsogolo, chammbuyo ndi chammbali, kuthana ndi zopinga pansi;
• Phunzitsani msanga ndikuyenda mwachangu;
• Kuchita masewera olimbitsa thupi kuti mukhale ndi mphamvu: kugwiritsa ntchito ma dumbbells ndi ma shin guard;
• Kupumula: nyengo yobwerera kuti mukhale bata ndikupumula.

Ndikofunika kunena kuti zochitika zonse zolimbitsa thupi ziyenera kusinthidwa kuti zizigwirizana ndi okalamba ndipo makamaka ziyenera kuchitidwa m'magulu kapena awiriawiri, kuti zizikhala zolimbikitsa kwambiri, motero kupewa kupewa ntchitoyi. Onani masewera olimbitsa thupi omwe angapangidwe kunyumba.

Zochita zolimbitsa thupi kwa okalamba oopsa

Kuchita masewera olimbitsa thupi kwa okalamba omwe ali ndi matenda oopsa kumathandizira kusintha kufalikira, kuwonjezera kuchuluka kwa magazi mthupi ndikuwongolera kulimbitsa thupi. Muzochitika izi, zochitika monga kukwera ndi madzi othamangitsa amawonetsedwa, nthawi zonse motsogozedwa ndi katswiri wazamtima komanso limodzi ndi akatswiri azolimbitsa thupi, kuti athe kuwongolera kusintha kwamphamvu yamagazi.

Zochita zathupi kwa okalamba onenepa kwambiri

Pankhani ya okalamba onenepa kwambiri, kuchita masewera olimbitsa thupi kuli ndi maubwino ambiri, kuphatikizapo kuchepetsa kunenepa komanso kuchuluka kwamafuta, kukulitsa minofu ndikulimbikitsa mphamvu ndikukhala ndi moyo wathanzi.

Kwa anthu okalamba omwe ali ndi zovuta chifukwa cha kupweteka kwa minofu ndi mafupa, kuyenda ndi kuchita masewera olimbitsa thupi m'madzi kumatha kuwonetsedwa koyambirira. Monga anthu okalamba omwe ali ndi malire ochepa, ntchito zolimbitsa thupi, monga masewera olimbitsa thupi, masewera olimbitsa thupi, kupalasa njinga kapena ngakhale kuthamanga pa treadmill, zitha kulimbikitsidwa.

Tai Chi Chuan okalamba

Ngakhale sizomwe zimachitika pafupipafupi, machitidwe a Tai Chi Chuan amabweretsa zabwino zambiri kwa okalamba, chifukwa ntchitoyi imathandizira kulimbitsa minofu, kugwilitsa ntchito bwino thupi ndikusintha gawo lazidziwitso laubongo, chifukwa cha kuchuluka komwe kumafunikira panthawiyo makalasi.

Kuphatikiza apo, zimathandizira kupewa kugwa kwa okalamba, kupewa zovuta zake, monga kuphwanya ndi momwe makalasi amachitikira pagulu, zimathandiza kuthana ndi kusungulumwa, kukhala kothandiza kupewa kukhumudwa komwe kumafalikira m'badwo uno. Onani zabwino zina za tai chi chuan.

Palibe zotsutsana ndi izi. Ndi anthu okha omwe ali ndi matenda amtima omwe ayenera kuganizira nkhaniyi ndi madokotala awo asanayambe maphunziro.