Zochita ndi Malangizo 6 Okuthandizani Kulumpha Pamtunda

Zamkati

• Zolimbitsa thupi kuyesa
• 1. Kudumphadumpha
• Momwe mungachitire:
• 2. Mafupa amphongo m'modzi atadumpha
• Momwe mungachitire:
• 3. Burpees
• Momwe mungachitire:
• 4. Pitani patsogolo kulumpha kolowera
• Momwe mungachitire:
• 5. Mbalame imadumpha
• Momwe mungachitire:
• 6. Kubwereranso
• Malangizo othandizira kulumpha mozungulira
• Njira zina zokhalira mawonekedwe
• Nthawi yolankhulirana ndi pro
• Mfundo yofunika

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Kuphunzira kulumpha pamwamba kumatha kusintha magwiridwe anu pazinthu monga basketball, volleyball, ndi track ndi field. Mudzakhalanso ndi mphamvu, kulimbitsa thupi, ndi kupirira, zomwe zingapindulitse mayendedwe anu onse - onse ogwira ntchito komanso othamanga.

Pali machitidwe angapo omwe mungachite kuti muwonjezere kutalika kwa kulumpha kwanu. Pitilizani kuwerenga kuti mupeze malangizo amomwe mungakwaniritsire moyenera komanso maupangiri okuthandizani kulumpha pamwamba, kuphatikiza njira zina zokuthandizani kukhala oyenera.

Zolimbitsa thupi kuyesa

Nawa masewera olimbitsa thupi ochepa ndi maupangiri omwe angakuthandizeni kuti muzilumpha molunjika. Kuti muwone kusintha kwakukulu, chitani izi nthawi zonse. Yesetsani kuti muwone omwe akukupatsani zotsatira zabwino.

1. Kudumphadumpha

Kudumpha ma jacks ndi mtundu wa masewera olimbitsa thupi omwe angakuthandizeni kulumpha pamwamba pomanga mphamvu zam'munsi. Amakwezanso kugunda kwa mtima wanu posunthira thupi lanu momwe limayendera.

Ntchitoyi ndi yopindulitsa pakukweza magwiridwe antchito omwe amafunikira kuti musunthire mbali zosiyanasiyana.

Momwe mungachitire:

1. Imani ndi mapazi anu kutambasula m'chiuno ndi mikono yanu pambali pa thupi lanu.
2. Lumpha ndikufalitsa mapazi ako.
3. Nthawi yomweyo, kwezani manja anu pamwamba kuti mubweretse manja anu pafupi.
4. Bwererani kumalo oyambira.
5. Chitani 2-5 seti ya 10-20 reps.

2. Mafupa amphongo m'modzi atadumpha

Kuchita masewera olimbitsa thupi kumeneku kumakhazikika pompopompo mutadumpha mwendo umodzi nthawi imodzi. Ngati kusunthaku kuli kovuta kwambiri, choyamba yesani kudziwa plyo reverse lunge ndi kulumpha.

Momwe mungachitire:

1. Kuyambira pomwepo, kwezani phazi lanu lakumanja kumbuyo kwanu. Ngati n'kotheka, sungani phazi lanu kuti lisakhudze pansi.
2. Tapendekera patsogolo ndikugwirizanitsa torso lako kuti lifanane ndi pansi.
3. Tambasulani dzanja lanu lamanja pansi.
4. Kwezani phazi lanu lakumanja kumbuyo kwanu kuti mufufuze kutalika.
5. Lumpha molunjika, ndikukweza phazi lako lamanzere.
6. Nthawi yomweyo, kwezani bondo lanu lamanja patsogolo panu ndikukweza dzanja lanu lamanzere pamwamba.
7. Bwererani pamalo oyambira.
8. Chitani seti ya 2-4 ya reps mbali iliyonse.

3. Burpees

Kuchita masewera olimbitsa thupi kumalimbitsa mphamvu, kupirira, komanso kukhala ndi thanzi labwino. Burpees amagwira ntchito thupi lanu lonse, kukupatsani mphamvu yolumpha kwambiri. Ngati mukufuna kuzipanga kukhala zosavuta kapena zovuta, mutha kuyesa kusiyanitsa kwa burpee.

Momwe mungachitire:

1. Imani ndi mapazi anu phewa-mulifupi padera, kenako gwetsani m'chiuno mmbuyo ndikutsikira pamalo okwera.
2. Sindikizani manja anu pansi patsogolo panu, mkati mwamapazi anu.
3. Dumpha, kuyenda, kapena kutsika mapazi onse kubwerera kumtunda wapamwamba.
4. Chitani pushup.
5. Pitani, yendani, kapena phazi lanu lonse patsogolo m'manja mwanu mpaka mutabwerera mu squat.
6. Lumpha mwamphamvu ndikutambasulira manja ako pamwamba.
7. Chitani 1-2 ya 10-16 reps.

4. Pitani patsogolo kulumpha kolowera

Ntchitoyi imayang'ana pachimake, m'chiuno mwako, ndi ntchafu. Kudumpha kwapambuyo kumakupatsani mwayi wodziwa kulumpha kupita mtsogolo komanso kupitilira apo. Kuti mulimbikitse ntchitoyi, pitani kudumpha lotsatira mukangotsika m'malo mobwerera koyambira.

Momwe mungachitire:

1. Imani ndi mapazi anu molunjika m'chiuno mwanu ndi mikono yanu pambali pa thupi lanu.
2. Gwiritsani ntchito maziko anu pojambula masamba anu amapewa mmbuyo ndi pansi.
3. Gwetsani m'chiuno mmbuyo ndikutsikira pamalo okwera.
4. Sungani zigongono zanu molunjika pamene mutambasula manja anu kumbuyo kwanu.
5. Pitani patsogolo, kukankha ndi mapazi anu ndikuwongola miyendo yanu. Nthawi yomweyo, onjezani manja anu pamwamba.
6. Kokani miyendo yanu patsogolo mukamatera. Kuti muchepetse kukhudzika, pindani maondo anu ndikumangirira mchiuno mwanu patsogolo pang'ono, kutsikira pamalo okwera. Yang'anirani malo anu ofikira.
7. Mukangofika, imirirani kuti mubwerere poyambira.
8. Chitani ma reps ambiri momwe mungathere ndi mawonekedwe oyenera.

5. Mbalame imadumpha

Pazochita izi, mugwiritsa ntchito mphamvu ya torso, m'chiuno, ndi miyendo yanu kudumpha kwambiri. Mukadziwa kulumpha kwa squat ndipo mwakonzeka kupita nawo kumtunda wotsatira, mutha kuchita zolumpha zolemerera pogwiritsa ntchito barbell, msampha, kapena ma dumbbells.

Momwe mungachitire:

1. Imani ndi mapazi anu kutambasula m'chiuno ndi mikono yanu pambali pa thupi lanu.
2. Dulani mapewa anu ndi masamba amapewa pansi.
3. Gwiritsani ntchito maziko anu kuti muzitha kumbuyo kwenikweni. Sungani mawondo anu pang'ono.
4. Pepani m'chiuno mwanu pansi ndikubwerera pamalo obisalira mpaka zidendene zanu zitatsala pang'ono kukwera pansi.
5. Gwirani patsogolo pang'ono m'chiuno mwanu kuti msana wanu ukhale wowongoka.
6. Imani pang'ono kwakanthawi.
7. Lumpha mwamphamvu kudzera kumapazi, maondo, ndi m'chiuno nthawi yomweyo.
8. Mukakhala mlengalenga, gwadirani maondo anu kulinga lanu.
9. Yendetsani modekha pakati pa phazi lanu musanatembenukire kumbuyo kwanu. Pofuna kuthandizira, sungani m'chiuno mmbuyo ndikutsika mukamatsika.
10. Chitani ma seti 2-4 a 6-12 reps.

6. Kubwereranso

Kubwereranso ndi mtundu wa masewera olimbitsa thupi omwe amachitidwa pa mini-trampoline. Imeneyi ndi njira yabwino kwambiri yodziwira kumangodumphadumpha ndikukhala mlengalenga pomwe mukuchepetsa nkhawa pamagulu anu.

Mutha kuyesa zolimbitsa thupi zingapo za trampoline ngati mukufuna kubwereranso. Mutha kukhala ndi mphindi zochepa pamtundu uliwonse kapena kuyang'ana pa masewera olimbitsa thupi amodzi kwakanthawi. Muthanso kuyesa:

• Kuthamanga. Yambani ndi jog yosavuta kuti mukhale omasuka pa trampoline. Mutha kukhala kumbuyo kwanu molunjika kapena kutsamira kumbuyo pang'ono ndikukweza mawondo anu. Yambani ndikukweza mawondo anu mainchesi ochepa. Mukamapita patsogolo, kwezani mawondo anu mchiuno mwanu kapena pachifuwa.
• Zidutswa. Kwa masekondi 20, lumphirani kwambiri mmwamba kapena pansi kapena mbali ndi mbali, kapena jump jump. Kenako, pumulani kapena tulukani pang'onopang'ono kwa masekondi 10. Chitani zosachepera zisanu ndi ziwiri. Pang'onopang'ono kuwonjezera nthawi yogwirira ntchito mpaka miniti kapena kupitilira apo.

Malangizo othandizira kulumpha mozungulira

Nawa maupangiri angapo okuthandizani kudumpha pamwamba:

• Limbikitsani thupi lanu musanachite masewera olimbitsa thupi.
• Pa masewera olimbitsa thupi aliwonse, konzekerani mawonekedwe anu musanawonjezere kutalika kwa kulumpha kwanu.
• Sungani maondo anu pang'ono.
• Yambani modekha komanso mofatsa. Ngati kukwera kumabweretsa nkhawa m'thupi lanu, ikani matailosi a thovu kapena mapilo pansi panu.
• Gwiritsani ntchito kuthamanga kwa mkono wanu kuti muthe kukoka thupi lanu.
• Mukadumpha ndikufika, sungani mapazi anu pamlingo womwewo.
• Mukamatera, nthawi zonse muzigawa zolemera mofanana pakati pa mbali zonse ziwiri za thupi lanu.

Njira zina zokhalira mawonekedwe

Kuphatikiza pa zolimbitsa thupi, phunzitsani mtima ndi mphamvu kukhala gawo la pulogalamu yanu yolimbitsa thupi pophatikizira maphunziro amtunduwu sabata iliyonse.

Kulimbitsa thupi kwa Cardio kumalimbikitsa thanzi lathunthu ndikupangitsa zochitika za tsiku ndi tsiku kukhala zosavuta. Kuphatikiza apo, imachepetsa kupsinjika, imathandizira magwiridwe antchito am'mutu, komanso imathandizira kufalikira.

Kukhazikitsa mphamvu zamphamvu kumapereka mphamvu ku mayendedwe anu onse. Zitha kuthandizanso kuthana ndi zovuta zamatenda, kulimbitsa mafupa anu, ndikukhalitsa moyo wanu wonse.

Kuti musinthe magwiridwe antchito anu ndikuyenda mosavutikira, chitani zolimbitsa thupi palimodzi, mwina pawokha kapena poti muzichita masewera olimbitsa thupi. Izi zazikuluzikulu zidzakuthandizani kuti mukhale ndi mphamvu komanso kusinthasintha, zomwe zimakhudza momwe mungayendere. Izi zitha kuthandizanso kukulitsa kudumpha kwanu komanso kuthamanga mukamachepetsa kupweteka.

Nthawi yolankhulirana ndi pro

Lankhulani ndi katswiri wazolimbitsa thupi ngati mwatsopano kuti muchite masewera olimbitsa thupi kapena mukufuna malangizo owonjezera pokwaniritsa zolinga zanu zolimbitsa thupi. Wophunzitsa wanu atha kukhala opindulitsa ngati mungakhale ndi zovuta zina zathanzi kapena zovulala zomwe zingakhudze thanzi lanu. Izi zitha kuphatikizira nkhawa zam'chiuno, bondo, kapena bondo.

Katswiri amatha kusankha masewera olimbitsa thupi oyenera inu. Adzakhazikitsa chizolowezi kutengera kulimbitsa thupi kwanu komanso zolinga zanu. Ndikofunika kuphunzira momwe mungapangire zolimbitsa thupi molondola komanso mosamala.

Zochita zina zodumpha zimakhudza kwambiri, ndipo zimatha kupsinjika kapena kuvulaza thupi lanu. Wophunzitsa wanu amatha kukuthandizani kuti musinthe zovuta zilizonse zovuta, kukupatsani mayankho olimbikitsa, ndikuphunzitsani mawonekedwe oyenera.

Mfundo yofunika

Zochita izi ndi maupangiri atha kukuthandizani kulumpha pamwamba pomwe mukuwongolera kukhazikika kwanu, mphamvu zanu, komanso changu chanu.

Kuphatikiza pa kulumpha maphunziro, onjezerani masewera a cardio ndi mphamvu pakuchita kwanu sabata iliyonse. Yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 30 tsiku lililonse.

Kuti mupindule kwambiri, lolani thupi lanu nthawi yokwanira kuti mupezenso nthawi yolimbitsa thupi. Onetsetsani momwe mukuyendera ndikusintha maphunziro anu ngati kuli kofunikira.