Zochita Zolimbitsira Kulimbitsa ndi Kuchulukitsa Kuyenda M'chiuno

Zamkati

• Kodi muyenera kukhala ndi minofu iti?
• Zochita zolimbitsa thupi
• 1. Kuyenda kwa Frankenstein
• 2. Mabwalo a chiuno
• Zolimbitsa thupi ndi magulu
• 3. Kuchita masewera olimbitsa thupi
• 4. Kuchita masewera olimbitsa thupi
• Zolimbitsa thupi ndi zolemera
• 5. Kupita patsogolo
• 6. Zolakwika zapakati pa Romania
• Zochita kwa okalamba
• 7. Kuguba m'chiuno
• 8. Pansi mchiuno chosinthasintha
• Zochita kwa omwe ali ndi nyamakazi
• 9. Gulugufe pose
• 10. Kuyika pabondo ndi chifuwa
• Zochita za othamanga
• 11. Bulu akukankha
• 12. Mwendo wam'mbali umakweza
• Zolimbitsa thupi zothana ndi kupweteka m'chiuno
• 13. Mlatho wa mwendo umodzi
• 14. Kuluka singano
• Zochita zoyipa kwambiri zowawa m'chiuno
• Tengera kwina
• 3 Yoga Amatengera Chiuno Cholimba

Aliyense atha kupindula ndi mawonekedwe amchiuno, ngakhale mutakhala kuti mulibe nkhawa zam'chiuno.

Kutambasula ndi kulimbitsa minofu m'dera lino kumathandiza kukhazikitsa bata ndi kusinthasintha kuti muthe kuyenda mosavuta ndikupewa kuvulala.

Anthu ambiri amakhala ndi chiuno chosalimba chifukwa chokhala mopambanitsa komanso kuchita masewera olimbitsa thupi pang'ono. Kumbali ina yamasewerowa, othamanga omwe amagwiritsa ntchito moyenera m'chiuno amathanso kumva kupweteka komanso kuvulala.

Ndi zolimbitsa thupi zambiri m'chiuno kunja uko, ndizovuta kusankha zomwe zili zoyenera kwa inu. Takuphimba.

Nazi zochitika 14 zabwino kwambiri zam'chiuno zomwe zitha kuthandiza aliyense, kuyambira opepuka, oyenda, komanso othamanga mpaka okalamba komanso anthu omwe ali ndi nyamakazi.

Pitilizani kuwerenga kuti muphunzire zomwe machitidwe oyenera mchiuno ali oyenera kwa inu komanso momwe mungachitire.

Kodi muyenera kukhala ndi minofu iti?

Kuti mutambasule ndi kulimbikitsa m'chiuno, mufunika kuloza:

• gluteus maximus, minofu yayikulu yotulutsa m'chiuno
• gluteus medius, minofu yayikulu pambali pa mchiuno

Kwenikweni, mudzalimbitsa ndikutambasula msana ndi mbali za m'chiuno.

Muyenera kupewa kugwira ntchito mopitirira muyeso tensor fasciae latae (TFL kapena IT band), yomwe ili kutsogolo kwa cholumikizira mchiuno. Mukamagwiritsa ntchito kwambiri minofu imeneyi, mutha kuyambitsa kupweteka kwa bondo, mchiuno, kapena kupweteka msana.

Amuna ndi akazi amatha kuthana ndi magulu amtundu womwewo. Mwambiri, abambo nthawi zambiri amakhala ndi chiuno cholimbikira pomwe akazi, ngakhale izi zimatha kusiyanasiyana. Aliyense amene ali ndi chiuno cholimba, chosasunthika ayenera kuyamba pang'onopang'ono komanso modekha, akumanga pang'onopang'ono.

Zochita zolimbitsa thupi

Nthawi zonse tenthetsani minofu yayikulu yoyandikira m'chiuno mwanu musanayambe kulimbitsa thupi. Izi zimapangitsa kuti magazi aziyenda bwino komanso kuti minofu yanu izitha kusinthasintha komanso kuwotchera musanachite masewera olimbitsa thupi.

Nazi zina zomwe mungachite ndi kutentha:

1. Kuyenda kwa Frankenstein

Ntchitoyi imagwira ntchito m'chiuno mwanu, ma quads, ndi ma khosi. Imawonjezeranso mayendedwe osiyanasiyana. Sungani kaimidwe kabwino, pewani kugwada m'chiuno, ndikuwonjezera liwiro lanu mukamapita patsogolo.

Malangizo:

1. Imani ndi manja anu akutambasirani patsogolo panu, mitengo ya kanjedza ikuyang'ana pansi.
2. Mukamapita patsogolo, sungani mwendo wanu wakumanja kuti muwutambasule, ndikupanga mawonekedwe a 90-degree ndi thupi lanu.
3. Gwetsani pansi mwendo wanu wakumanja, kenako sungani mwendo wanu wamanzere chimodzimodzi.
4. Pitirizani kwa mphindi imodzi, ndikusintha njira ngati malo anu ndi ochepa.

Mukakhala omasuka, chitani masewerawa ndikufikira mkono wanu kuti mugwire phazi lanu, ndikutambasulira dzanja lanu kumbuyo kwanu.

2. Mabwalo a chiuno

Kusunthaku kumawonjezera kusinthasintha komanso kukhazikika. Kuti mumve zambiri, gwiritsani ntchito chinthu chokhazikika kuti muthandizidwe.

Malangizo:

1. Imani pa mwendo wanu wakumanja ndikukweza mwendo wanu wamanzere.
2. Sungani mwendo wanu wamanzere mozungulira.
3. Chitani mabwalo 20 mbali iliyonse.
4. Ndiye pangani mwendo wakumanja.

Kuti ntchitoyi ikhale yovuta kwambiri, yonjezerani kukula kwa mabwalo ndikuchita maseti 2-3.

Zolimbitsa thupi ndi magulu

Mufunika gulu lotsutsa pazochitikazi. Gwiritsani ntchito gulu lokulirapo kuti muwonjezere kukana.

3. Kuchita masewera olimbitsa thupi

Sungani mchiuno ndi zala zanu moyang'anizana patsogolo. Onjezerani mwamphamvu pochepetsa gululo kuti likhale pamwamba pamiyendo yanu ndikutsitsa malo omwe mumakhala.

Malangizo:

1. Imani pamalo okhalira theka ndi gulu lolimbana mozungulira ntchafu zanu.
2. Limbikitsani minofu yanu ya m'chiuno pamene mukuyenda pang'onopang'ono kumbali.
3. Tengani masitepe 8-15 mbali imodzi.
4. Chitani mbali inayo.

4. Kuchita masewera olimbitsa thupi

Ntchitoyi imapanga mphamvu m'chiuno mwanu, ntchafu, ndi glutes. Imakhazikika minofu yanu ya m'chiuno ndipo imatha kuthana ndi zovuta kumbuyo kwanu, zomwe zimathandiza kupewa kumwa mopitirira muyeso ndi kuvulala. Mukadziwa luso loyambira, onani mitundu ingapo.

Malangizo:

1. Gona pambali panu ndi mawondo opindika ndi gulu lotsutsa mozungulira ntchafu zanu.
2. Sinthasintha mwendo wanu wapamwamba momwe mungathere, kenako pumulani kwakanthawi.
3. Pansi pa malo oyambira.
4. Chitani 1-3 ya kubwereza kwa 8-15.

Zolimbitsa thupi ndi zolemera

5. Kupita patsogolo

Ntchitoyi imagwiritsa ntchito ma glute, quads, ndi ma hamstrings anu pokhazikika ndi kulimbitsa mtima wanu. Kukweza mwamphamvu powonjezera kulemera.

Malangizo:

1. Ndi manja onse awiri, gwiritsani cholembera kapena cholemera patsogolo pa chifuwa chanu.
2. Imani ndi benchi kapena bokosi kumanja kwanu.
3. Gwadani bondo lanu, ndipo ikani phazi lanu lakumanja pabenchi.
4. Imani molunjika, ndikumenya phazi lanu lakumanzere pa benchi.
5. Pepani phazi lanu lakumanzere pansi.
6. Chitani magulu 2-3 obwereza 8-15 mbali zonse.

6. Zolakwika zapakati pa Romania

Limbikitsani kusunthika kwanu, kuyenda mchiuno, ndi mphamvu yayikulu ndi zochitikazi. Ikugwiritsanso ntchito ma glute ndi ma hamstrings anu.

Malangizo:

1. Imani pa phazi lanu lakumanja ndi bondo lanu litapinda pang'ono. Gwirani cholumikizira kudzanja lanu lamanzere.
2. Sungani msana wosalowerera ndale mukamapita kutsogolo kuti mubweretse torso yanu pansi. Kwezani mwendo wanu wamanzere.
3. Bwererani kuti muyime. Gwetsani mwendo wanu wamanzere.
4. Chitani seti ya 2-3 ya kubwereza kwa 8-15 mbali iliyonse.

Zochita kwa okalamba

Zochita izi zitha kuthandiza kukonza kulumikizana, kulumikizana, komanso mayendedwe, kuthandiza kupewa kugwa ndi kuvulala.

7. Kuguba m'chiuno

Kuchita masewera olimbitsa thupi kumalimbitsa mphamvu komanso kusinthasintha m'chiuno mwanu.

Malangizo:

1. Khalani kutsogolo kwa mpando.
2. Kwezani mwendo wanu wamanzere m'mwamba momwe mungathere ,ondo wanu ugwadire.
3. Pang`onopang`ono ndi kulamulira, kutsitsa phazi lako.
4. Kenako chitani mbali yakumanja.
5. Uku ndi kubwereza kamodzi.
6. Chitani seti ya 2-3 ya kubwereza kawiri.

8. Pansi mchiuno chosinthasintha

Kuchita masewerawa kumatambasula mchiuno mwanu, ntchafu, ndi glutes.

Malangizo:

1. Ugone kumbuyo kwako ndikukoka mwendo wako wamanja m'chifuwa.
2. Lembani kumbuyo kwa bondo lanu lakumanzere pansi, ndikumverera kutambasula m'chiuno mwanu.
3. Gwiritsani ntchito malowa mpaka masekondi 30.
4. Chitani mbali iliyonse katatu.

Zochita kwa omwe ali ndi nyamakazi

Ngati muli ndi nyamakazi, amalangizidwa kuti mutambasule tsiku lililonse, ngakhale mutakhala kwakanthawi kochepa. Kutambasula tsiku lililonse ukakhala ndi nyamakazi ndikobwino kuposa kukhala ndi gawo lalitali kangapo pamlungu.

9. Gulugufe pose

Zochita izi zimatambasula m'chiuno mwanu mukamasintha magazi.

Pumulani mafupa anu atakhala m'mphepete mwa khushoni kapena bulangeti lopindidwa kuti muthandizire kupendekera m'chiuno. Ngati mukumva zolimba, ikani zotchinga kapena mapilo pansi pa ntchafu zanu kuti muthandizidwe.

Malangizo:

1. Khalani ndi mawondo anu ogwada ndi mapazi anu pamodzi.
2. Ikani zala zanu pansi pa mapazi anu. Gwiritsani ntchito zigongono zanu kuti mugwetse mofatsa maondo anu pansi.
3. Khalani otseguka m'chiuno mwanu mukamasula mavuto.
4. Pambuyo pa masekondi 30, kwezani manja anu patsogolo panu, ndikubwera kutsogolo.
5. Gwiritsani ntchito malowa mpaka 1 miniti.

Mutha kukulitsa kutambasula ndikubweretsa zidendene zanu pafupi ndi thupi lanu.

10. Kuyika pabondo ndi chifuwa

Izi zimakhazikika m'chiuno mwanu ndikutambasula m'chiuno mwanu.

Pumutsani mutu wanu pa khushoni lathyathyathya kapena bulangeti lopindidwa kuti muthandizidwe. Ngati simungathe kufikira mikono yanu mozungulira zikopa zanu, ikani manja anu kumbuyo kwa ntchafu zanu.

Kuti mumveke pang'ono, yesetsani kuchita mwendo umodzi nthawi imodzi, kusunga mwendo wina kutambasula kapena kugwada.

Malangizo:

1. Gona chagada ndi mawondo anu atapinda moyang'ana pachifuwa.
2. Mangani mikono yanu mozungulira miyendo yanu kuti mugwire manja anu, mikono yanu, kapena zigongono.
3. Lembani chibwano chanu mchifuwa mwanu kuti mutalikitse kumbuyo kwa khosi lanu.
4. Gwiritsani ntchito malowa mpaka masekondi 30.
5. Chitani izi katatu.

Zochita za othamanga

Ochita masewera othamanga amatha kukhala osasinthasintha komanso kupweteka m'chiuno chifukwa chakuyenda bwino komanso kumwa mopitirira muyeso. Zochita izi zitha kukonza kusamvana pakatambasula ndikulimbitsa minofu yolimba.

11. Bulu akukankha

Chitani izi kuti mumveke ndikulimbitsa mchiuno mwanu ndi glutes.

Malangizo:

1. Kuchokera pa tebulo lapamwamba, kwezani bondo lanu lamanja, kuti likhale lopindika pamene mukukwera mmwamba.
2. Bweretsani pansi pa phazi lanu padenga.
3. Bwererani pamalo oyambira.
4. Chitani seti ya 2-3 yobwereza 12-20 mbali iliyonse.

12. Mwendo wam'mbali umakweza

Ntchitoyi imalimbitsa glutes ndi ntchafu zanu. Kuti muonjezere zovuta, ikani cholemera pa ntchafu yanu.

Malangizo:

1. Gona kumanja kwanu ndikumangirira miyendo yanu.
2. Kwezani mwendo wanu wamanzere momwe mungathere.
3. Imani apa, kenako mubwerere pamalo oyambira.
4. Chitani ziwonetsero 2-3 zobwereza 12-15 mbali zonse ziwiri.

Zolimbitsa thupi zothana ndi kupweteka m'chiuno

13. Mlatho wa mwendo umodzi

Kuchita masewerawa kumathandiza kuti thupi lanu likhale lolimba, likhale lolimba, komanso likhale ndi mikwingwirima.

Malangizo:

1. Gona chagada ndi mawondo opindika ndi mapazi anu m'chiuno mwanu.
2. Sindikizani manja anu pansi pambali pa thupi lanu.
3. Lonjezani mwendo wanu wakumanja kuti ukhale wolunjika.
4. Kwezani mchiuno mwanu momwe mungathere.
5. Gwiritsani ntchitoyi kwa masekondi 30.
6. Chitani mbali iliyonse katatu.

14. Kuluka singano

Izi zimatambasula glutes ndi chiuno chanu.

Malangizo:

1. Gona chagada ndi mawondo opindika ndi mapazi anu m'chiuno mwanu.
2. Ikani bondo lanu lakumanja pansi pa ntchafu yanu yamanzere.
3. Phatikizani zala zanu mozungulira ntchafu yanu kapena shin pamene mukukoka mwendo wanu kupita pachifuwa chanu.
4. Gwiritsani mpaka mphindi imodzi.
5. Chitani mbali inayo.

Mutha kukulitsa kuvutikako powongola mwendo wanu wapansi.

Zochita zoyipa kwambiri zowawa m'chiuno

Pali masewera olimbitsa thupi omwe muyenera kupewa ngati mukumva kupweteka m'chiuno. Pumulani ndi kupumula pazochitika za tsiku ndi tsiku zomwe zimayambitsa mavuto kwa nthawi yayitali.

Mwambiri, zochitika zazikulu, monga kuthamanga, kulumpha, kapena kukweza zolemera, ziyenera kuchitidwa mosamala kwambiri. Mukamayenda pamalo osagwirizana, monga nthawi yokwera, samalani kwambiri mayendedwe anu ndikuyesa kukhazikitsa bata.

Zochita monga squats, lunges, ndi step-ups zitha kupatsanso nkhawa m'chiuno mwanu. Chitani izi mosamala, ndipo pewani pamtundu uliwonse wamoto.

Chitani zomwe zimamverera bwino thupi lanu. Pitani kokha pamlingo wabwino. Pewani mayendedwe aliwonse omwe amakupweteketsani.

Tengera kwina

Kusunga m'chiuno mwanu kuti mukhale olimba komanso otakataka ndichofunikira kwambiri pakuyenda kwanu kwamasiku onse ndi masewera. Khalani otetezeka komanso osasinthasintha pamachitidwe anu kuti muthe kupanga ndikusunga zotsatira pakapita nthawi.

Sankhani masewera olimbitsa thupi oyenererana kwambiri ndi gawo lanu lolimbitsa thupi ndikuwaphatikizira momwe mungakhalire olimba. Lankhulani ndi dokotala musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi ngati mukudwala.

3 Yoga Amatengera Chiuno Cholimba