Zochita Zolumikizana Zoyeserera 5 Zokulitsa Kukhazikika ndi Ntchito

Zamkati

• 1. Kuyenda kwa kumwendo
• 2. Kuyenda otsegulira mchiuno
• 3. Mphero zoyera zapakhosi zapansi pa thoracic pansi
• 4. Kudutsa pamapewa
• 5. Khosi theka mabwalo
• Kusamalitsa
• Mfundo yofunika

Kodi mukufuna kudumpha pamwamba, kuthamanga mwachangu, ndikutha kuyenda popanda ululu? Ngati mukuchita masewera olimbitsa thupi nthawi zonse, chifukwa chomwe mwina simungakwaniritse zolinga zanu sikuti ndi kusowa kwa ntchito, koma kusayenda.

Kusinthasintha ndikuthekera kwamafundo anu kuti muziyenda mosiyanasiyana popanda kupweteka kapena kuuma. Limatanthauzanso kuchepa kwa minofu yomwe imathandizira kulumikizana. Minofu yosunthika ndi ma tendon zimathandizira kuyenda kambiri pazochitika.

Pali zolimbitsa thupi zambiri zomwe mungachite kuti musinthe kusinthasintha, kuphatikiza kutambasula. Kukhazikika kokhazikika, kapena kukhala pamalo amodzi kwakanthawi, ikhoza kukhala njira yomwe mumakonda yotenthetsera masewera olimbitsa thupi musanachite masewera olimbitsa thupi.

Malinga ndi kafukufuku wofalitsidwa mu Journal of Strength and Conditioning Research, zikuwoneka kuti kutambasula kwamphamvu, kapena kutambasula kwinaku mukuyenda, kuli bwino kuposa kutambasula monga gawo la kutentha.

Mphindi 10 zokha zotentha asanayambe masewera olimbitsa thupi zimalumikizidwa ndikusintha kwa nthawi yoyenda, mpira wamankhwala utaya mtunda, ndikulumpha mtunda.

Yesani machitidwe asanu osinthasinthawa kuti mukwaniritse kusinthasintha kwanu ndikugwira ntchito kuti musunthire bwino, kukulolani kuti mukhale ndi mphamvu komanso magwiridwe antchito mukamamaliza masewera olimbitsa thupi.

1. Kuyenda kwa kumwendo

Kuyenda bwino kwa akakolo kumathandizira kuti mukhale olimba, kugwa pang'ono, komanso magwiridwe antchito pazochitika monga squats ndi ma deadlts.

Zida zofunikira: palibe

Kusuntha: dorsiflexion ya bondo, kupindika kwa mbewu

1. Imani wamtali pafupi ndi khoma.
2. Ikani dzanja limodzi pakhoma kuti muthandizidwe.
3. Pepani pang'onopang'ono kumapazi anu, ndikubwera kutsogolo.
4. Pepani pang'onopang'ono kumbuyo kwanu, kwezani zala zanu pansi.
5. Bwerezani nthawi 10.

2. Kuyenda otsegulira mchiuno

Mgwirizano wanu wam'chiuno ndi mpira ndi socket yomwe imayenda mbali zonse. Ndikofunika kutentha mchiuno ndi minofu yoyandikana musanachite masewera olimbitsa thupi, chifukwa ndi omwe amathandizira kuti pakhale bata komanso kukhazikika.

Zida zofunikira: palibe

Minofu imagwira ntchito: glutes, hip flexors, extensors m'chiuno, obera m'chiuno, adductors m'chiuno

1. Imani wamtali ndi mapazi kutambasula m'chiuno.
2. Bzalani mapazi anu pansi ndikukweza bondo lanu lakumanzere pachifuwa.
3. Pangani bwalo ndi bondo lanu lakumanzere, ndikulikweza ndikudutsa thupi lanu ndikupita mbali ndi pansi.
4. Ikani phazi lanu lamanzere pansi ndikubwereza kumanja.
5. Bwerezani nthawi 10, kenako kubwereza ndendende kusuntha miyendo yanu mbali ina pobweretsa mwendo wanu kumbali yoyamba kenako kudutsa thupi lanu.

3. Mphero zoyera zapakhosi zapansi pa thoracic pansi

Msana wanu wamtambo uli pakatikati pamsana panu, kuyambira pansi pa khosi mpaka pomwe nthiti yanu imathera.

Kuyenda bwino mumsana wamtundu wa thoracic kumakupatsani mwayi wosuntha manja anu momasuka pamutu panu ndikutembenukira mbali. Kusayenda bwino kumatha kubweretsa mavuto am'mapewa komanso mavuto, kusakhazikika bwino, komanso kupweteka kwakumbuyo.

Zida zofunikira: thaulo kapena thovu wodzigudubuza

Minofu imagwira ntchito: minofu yapakati, kumbuyo kwakumbuyo, minofu yolimbitsa msana, ndi zovuta

1. Gona pansi mbali yako.
2. Bwerani mawondo anu ndi m'chiuno kuti mukhale madigiri 90 okha, ndikupumula pansi pambali panu pansi.
3. Wongolani mwendo wanu wapansi ndikupumitsa mwendo wanu wakumwamba pa chowombera thovu kapena thaulo osasintha mawonekedwe ake.
4. Lonjezerani manja anu onse pamodzi pansi, molunjika patsogolo pa thupi lanu. Ziyenera kuphatikizidwa, mitengo ya kanjedza pamodzi, kutalika kwamapewa.
5. Pepani mkono wanu wapamwamba ndikusinthasintha kuchokera kwa inu, kutsegula chifuwa chanu kudenga. Sinthirani mutu ndi thunthu mpaka dzanja lanu likhale mbali inayo ya thupi lanu, ngati zingatheke.
6. Gwirani malowa kwa masekondi atatu ndipo pang'onopang'ono mubweretse kuti mugwire dzanja lanu.
7. Bwerezani kasanu mbali iliyonse.

4. Kudutsa pamapewa

Kukhazikika koyipa kumatha kupangitsa kuti anthu ambiri azikhala olimba pachifuwa ndi kutsogolo kwa phewa. Kutenthetsa mapewa musanachite masewera olimbitsa thupi kudzakuthandizani kukonza mawonekedwe anu komanso kupewa kuvulala.

Zida zofunikira: tsache la tsache kapena chitoliro cha PVC

Minofu imagwira ntchito: Makapu ozungulira, anterior deltoid, chifuwa, ndi kumtunda kwakumbuyo

1. Imani ndi mapazi anu mulifupi paphewa panjapo mutanyamula tsache loyanana pansi. Gwiritsani ntchito ndodo yayikulu kwambiri momwe mungathere.
2. Kuika manja anu molunjika, pang'onopang'ono kwezani tsache la tsache pamwamba pamutu panu. Gwirani zolimba zanu kuti mukhale olimba komanso osamala.
3. Bweretsani broomstick kumbuyo kwa mutu wanu momwe mungathere. Gwiritsani masekondi awiri ndikubwerera poyambira.
4. Bwerezani kasanu.

5. Khosi theka mabwalo

Kuyenda kwa khosi kumatha kunyalanyazidwa ngakhale kuli kofunikira pantchito za tsiku ndi tsiku. Kusayenda bwino kwa khosi kumatha kubweretsa ululu ndi mavuto m'khosi, kumutu, komanso kumtunda.

Zida zofunikira: palibe

Minofu imagwira ntchito: khosi kusintha ndi extensors, trapezius

1. Khalani kapena imani bwino manja anu atagona.
2. Sungani mutu wanu mbali imodzi mpaka mutamvekanso. Pepani mutu wanu patsogolo kuti mubweretse chibwano chanu pachifuwa, ndikungopita momwe mungathere popanda ululu.
3. Pitirizani kugubuduza mutu wanu kutsidya lina mpaka mutamvekanso mbali ina ya khosi lanu.
4. Pangani mabwalo atatu theka, osunthika pang'onopang'ono komanso mosadukiza.

Kusamalitsa

Nthawi zonse muzifunsa dokotala musanayambe pulogalamu yatsopano. Kukulitsa kwamphamvu komanso machitidwe azoyenda mwina sangakhale oyenera kwa aliyense, makamaka omwe adavulala m'mbuyomu kapena m'malo olowa m'malo.

Ngati simukudziwa kuti mukuchita zolimbitsa thupi izi moyenera, funani thandizo kwa akatswiri oyenerera, monga othandizira thupi.

Mfundo yofunika

Kuyenda molumikizana kumatha kukhala ndi maubwino ambiri pamagwiridwe antchito kwa anthu pazigawo zonse za moyo. Ndi gawo lofunikira la masewera olimbitsa thupi kwa othamanga kapena ochita masewera olimbitsa thupi ndipo amathanso kukhala opindulitsa kwa achikulire omwe ali ndi nyamakazi kapena kupweteka kwa mafupa.

Yesani kusunthaku kuti mukhale otentha komanso olimba musanadumphire ku masewera olimbitsa thupi otsatira.

Natasha Freutel ndi wololeza wololera pantchito komanso wothandizira zaumoyo ndipo wakhala akugwira ntchito ndi makasitomala azaka zonse komanso olimba pazaka 10 zapitazi. Ali ndi mbiri ya kinesiology ndikukonzanso. Kupyolera mu coaching ndi maphunziro, makasitomala ake amatha kukhala ndi moyo wathanzi ndikuchepetsa chiopsezo cha matenda, kuvulala, ndi kulemala mtsogolo. Ndi blogger wokonda kuwerenga komanso wolemba payekha ndipo amasangalala kukhala nthawi yayitali kunyanja, kuchita masewera olimbitsa thupi, kutenga galu wake kukwera maulendo, komanso kusewera ndi banja lake.