Zopindulitsa zazikulu za 7 za Muay Thai

Zamkati

• Ubwino Wathanzi la Muay Thai
• 1. Sinthani mayendedwe amthupi
• 2. Kulimbitsa thupi
• 3. Limbitsani ndi kutulutsa minofu yanu
• 4. Onjezani kutanuka
• 5. Kuchepetsa thupi
• 6. Kulimbitsa kudzidalira
• 7. Kulanga mtima ndi thupi
• Ndi makilogalamu angati omwe mumawotcha kalasi iliyonse

Muay Thai, kapena Thai boxing, ndi luso lankhondo lotchedwa "mikono isanu ndi itatu", popeza imagwiritsa ntchito zigawo 8 za thupi: zibakera ziwiri, zigongono ziwiri, mawondo awiri, kuphatikiza ma shoti awiriwo ndi mapazi. Malinga ndi mbiri ya Muay Thai, masewerawa adapangidwa ndi a Thais kuti adzitchinjirize pankhondo ndipo cholinga chake ndi kupewetsa mdaniyo pogwiritsa ntchito zikwapu, monga nkhonya, zikwapu ndi mapazi, mawondo kapena zigongono.

Muay Thai ndimasewera olimbikitsa kupititsa patsogolo kulimbitsa thupi, kuphatikiza pakulimbikitsa kulimbitsa minofu, kukulitsa kukhathamira komanso kulimbikitsa ntchito yamtima. Izi ndichifukwa choti makalasi amakhala pakati pa mphindi 60 mpaka 90 ndipo amakhala ndi zikwapu zosiyanasiyana komanso zolimbitsa thupi, monga kuthamanga, kukakamiza, kukhala pansi kapena kulumpha chingwe, mwachitsanzo.

Popeza ndimasewera omwe amakhudzana ndi mdani, ndikofunikira kukaonana ndi dokotala musanayambe kuchita masewerawa, kuphatikiza pakugwiritsa ntchito zida zoyenera, monga zazifupi, magolovesi, mabandeji, omenyera ndi omenyera pakamwa.

Ubwino Wathanzi la Muay Thai

1. Sinthani mayendedwe amthupi

Maphunzirowa ndi olimba ndipo minofu imagwira ntchito bwino kotero ntchafu, matako ndi mikono zimakhala zolimba komanso zamphamvu, zimasandulika, zopanda mafuta ndi cellulite.

2. Kulimbitsa thupi

Mukamachita masewera olimbitsa thupi kwambiri, magazi amayenda bwino, ndikupangitsa mtima kugwira ntchito molimbika komanso mwamphamvu, zomwe zimapangitsa kuti thupi likhale lolimba. Kwa masiku ambiri kutopa, komwe kumafika koyamba mphindi zitatu zakalasi, kumatenga nthawi yayitali kuti iwoneke.

3. Limbitsani ndi kutulutsa minofu yanu

Popeza kukankha ndi kukankha kumachitika mwamphamvu komanso mobwerezabwereza, minofu iyenera kugwira ntchito molimbika kuti iwonjezere mawu, kukhala olimba. Kuphatikiza apo, m'kalasi lililonse minofu imayamba kulimba.

4. Onjezani kutanuka

Kuti muchite mayendedwe mkalasi la Muay Thai, muyenera kuchita masewera asanapite komanso mukamaliza maphunziro, zomwe zimawonjezera kuyenda. Kuphatikiza apo, kuti sitiroko iliyonse ichitike molondola, payenera kukhala kulumikizana kwabwino kwamagalimoto ndi matalikidwe olumikizana, omwe mwachilengedwe amathandizira kukhathamira kwa minofu.

5. Kuchepetsa thupi

Kuti muchite maphunzirowa molondola, muyenera kukhala ndi mayendedwe abwino pakati pa mikono ndi miyendo, zomwe zimawonjezera ndalama zomwe zimagwiritsa ntchito zolimbitsa thupi ndikuthandizira kuwotcha mafuta. Komabe, kuti muchepetse thupi msanga ndikofunikira kusintha zakudya.

6. Kulimbitsa kudzidalira

Izi ndichifukwa choti munthuyo amayamba kudzimva kuti ndi wotetezeka nthawi zonse akapita kukalasi, kuwongolera mawonekedwe awo komanso ubale wawo ndi ena. Onani masewera ena omenyera omwe amathandizira kukulitsa kudzimva kwachitetezo.

7. Kulanga mtima ndi thupi

Mchitidwewu umafunikira kulangizidwa kuti nkhondo ithe kuwongoleredwa ndikuwona zotsatira zake bwino. Kukhazikika pakuyenda kulikonse kumapangitsa malingaliro kumayang'ana pa chinthu chimodzi, chomwe chimakondanso magwiridwe antchito kusukulu.

Kuti akwaniritse izi, makalasi amayenera kuchitidwa pafupipafupi, osachepera kawiri pa sabata ndipo zotsatira zake zimatha kuwoneka pafupifupi mwezi umodzi.

Ndi makilogalamu angati omwe mumawotcha kalasi iliyonse

Muay Thai, kuphatikiza zakudya zabwino, zimakuthandizani kuti muchepetse thupi, chifukwa kutengera kukula kwa maphunziro ndi kukonzekera kwakuthupi, ndalama zomwe zimagwiritsidwa ntchito ndi caloric zitha kufikira pafupifupi 1,500 calories kalasi iliyonse. Ngakhale oyamba kumene amatha kugwiritsa ntchito zopatsa mphamvu pafupifupi 750 kalasi iliyonse. Popeza ndi luso lankhondo lomwe limafunikira minofu yambiri ya thupi lonse, zimathandiza kutanthauzira minofu, kutanthauzira ndikusintha mawonekedwe amthupi, kulimbana ndi kusungunuka kwamadzimadzi ndi cellulite.

Onani mndandanda wazinthu zina 8 zomwe zimakuthandizani kuwotcha ma calories ambiri ndikuchepetsa.