Pulatifomu yoyeserera: ndi chiyani, maubwino ndi momwe imagwirira ntchito

Zamkati

• Ubwino wapulatifomu yovutitsa
• Kodi nsanja yoyenda imagwira ntchito?
• Momwe mungagwiritsire ntchito
• Zoyenera kuchita kuti muchepetse kunenepa

Pulatifomu yolumikizira ndi chida chomwe chingapezeke m'malo ena ochitira masewera olimbitsa thupi ndipo cholinga chake chachikulu ndikupititsa patsogolo zotsatira za masewera olimbitsa thupi omwe achitidwa, kuthandizira kuwonjezeka kwa mphamvu ya minofu ndi kupirira, kusinthasintha ndi kuwotcha mafuta, kuwonjezera pakulimbikitsa thanzi ndikulimbitsa mafupa .

Zipangizazi zili ndi ma mota omwe amayendetsa mmbali, kutsogolo ndi kumbuyo mwachangu kwambiri kotero kuti zomwe mukumva ndikungogwedezeka, kukhala kofunikira kuti mupangitse mphamvu yamphamvu ndikugwiritsitsa mwamphamvu kuti musakhale olakwika nthawi yonse yomwe chipangizocho ikugwiritsidwa ntchito. imagwirizanitsidwa.

Ubwino wapulatifomu yovutitsa

Ubwino wa nsanja yovutitsayi ndiwokhudzana ndi kulimba kwa minofu ndi minyewa yomwe imayenera kuchitidwa kuti ipewe kusalinganika. Chifukwa chake, maubwino ena a nsanja yothamangitsayi ndi awa:

• Mphamvu zazikulu za minofu ndi chipiriro;
• Kutentha kwa mafuta, makamaka mafuta owoneka bwino, omwe ndi mafuta omwe amapezeka pakati pa ziwalozo, chifukwa chake, ndizovuta kuthetsedwa;
• Kuchuluka kwa kusinthasintha kwa minofu;
• Imakondetsa magazi, imathandizira kupewa matenda amtima;
• Amalimbikitsa thanzi la mafupa;
• Amathandiza kuthetsa ululu;
• Imalimbitsa mafupa.

Komabe, kuti phindu la nsanja yovutitsidwayo likhale lotsimikizika, tikulimbikitsidwa kuti, kuwonjezera pa machitidwe omwe amachitidwa kunja kwa nsanja, machitidwe ena ayeneranso kuchitidwa, chifukwa mwanjira imeneyi pali kulumikizana kwakukulu kwa minofu.

Chifukwa chake, kuti tiwonjezere kugwiritsa ntchito nsanja, zolimbitsa thupi zolimbitsa ndi ma dumbbells, mipira kapena magulu amphira ziyenera kuchitidwa kuti kulimbitsa mphamvu ndikuwonjezera kuchuluka kwa minofu kukwaniritsidwe. Kugwiritsa ntchito zida monga cholumikizira chithovu, kutsetsereka minofu yakutsogolo kwam'mbuyo, pamwamba papulatifomu kumathandizanso kukulitsa phindu kusinthaku m'derali.

Kuyimirira pamwamba pa nsanja sikokwanira kukhala ndi maubwino onse, komabe zitha kukhala zothandiza pakukonzanso kuvulala, kugwiritsidwa ntchito pa physiotherapy.

Kodi nsanja yoyenda imagwira ntchito?

Pulatifomu yolumikizira imagwira ntchito ngati kuyang'anira kwake kuyang'aniridwa ndi physiotherapist kapena katswiri wazophunzitsa zolimbitsa thupi kotero kuti zolimbitsa thupi zitha kuwonetsedwa kuti zikulitse zotsatira za nsanja ndi machitidwe omwe adachitidwa kale. Chifukwa chake, zotsatira zomwe zimapezeka kudzera papulatifomu yolumikizira zimasiyana malinga ndi mulingo wamaphunziro a munthu:

• Wongokhala yemwe wayimirira papulatifomu: mwina sizikhala ndi zotsatira zambiri, zomwe zimachitika nthawi zambiri pochiza ovulala;
• Anthu athanzi omwe amachita masewera olimbitsa thupi: atha kukhala ndi chiwonjezeko chochepa champhamvu ndi kuchuluka kwa minofu pochita maphunziro pazida izi, komabe, zotsatira zazikulu zitha kupezeka powonjezera kulemera kwamaphunziro awo, osafunikira nsanja;
• Wongokhala yemwe amayamba kuphunzira ndi zolimbitsa minofu pamwamba pa nsanja: ndi omwe amapindula kwambiri ndi mphamvu ndi kuchuluka kwa minofu ndikuwotcha mafuta.

Zipangizo zapa pulatifomu zimakhala zotsika mtengo kwa anthu ambiri ndipo zida zotsika mtengo nthawi zambiri zimakhala zopanda mphamvu motero zimakhala ndi maubwino ochepa. Ngati ndinu munthu wathanzi ndipo mukufuna kuchita masewera olimbitsa thupi ndi pulatifomu yomwe ili ndi vutoli ndibwino kuti mukalowe nawo kumalo ochitira masewera olimbitsa thupi omwe ali ndi zida zamtunduwu.

Momwe mungagwiritsire ntchito

Kugwiritsa ntchito nsanja yolumikizira kumawonetsedwa pagulu lamagulu pamalo ochitira masewera olimbitsa thupi, chifukwa wophunzitsayo akuwonetsa masewera olimbitsa thupi omwe akuyenera kuchitidwa kuti munthuyo akhale ndi zabwino zonse zomwe angathe. Tikulimbikitsidwa kuti tizichita zolimbitsa thupi ndi zolemera pamwamba papulatifomu, koma zolimbitsa thupi monga ma squats, matabwa akutsogolo ndi mbali amathanso kuchitidwa.

Nthawi yophunzitsira siyenera kukhala yochepera mphindi 30, koma gulu lililonse laminyewa limangolimbikitsidwa kwa mphindi 6 kuti tipewe kutopa, komwe kumapangitsa zotsatira zake. Ngakhale ali ndi maubwino angapo komanso osalumikizidwa pachiwopsezo, kugwiritsa ntchito nsanja yolumikizira sikuwonetsedwa ngati munthu angagwiritse ntchito mtima pacemaker, khunyu, nthawi yapakati, ngati IUD yayikidwa posachedwa, disc disc herniation, ngati mchiuno kapena mawondo .

Zoyenera kuchita kuti muchepetse kunenepa

Njira yabwino kwambiri yolimbikitsira minofu ndikuwotcha mafuta ndikuchita zolimbitsa thupi zolimbitsa thupi, ndikukhala ndi mtima wopitilira 70% (HR max) kudzera pakuchita masewera olimbitsa thupi, monga kuthamanga, kupalasa njinga kapena kupota, kuphatikiza maphunziro ndi masewera a anaerobic. , yokhala ndi zolemera ndi kubwereza pang'ono, monga zimachitikira pakuphunzitsa kunenepa.

Zochita zolimbitsa thupi zimatha kuchitika 3-4 pa sabata, koma nthawi zonse kusamala kuti musaphunzitse gulu lomwelo lamasiku otsatizana, chifukwa muyenera kulola nthawi kuti minofu ipumule ndikukula. Zochita ngati Pilates zimathandizanso kuwotcha mafuta ndikuwonjezera minofu, makamaka pakagwiritsidwa ntchito zida zazikulu, zomwe zimatha kulimbana bwino, chifukwa cha akasupe, monga zimachitikira cadillac kapena wokonzanso, Mwachitsanzo.

Kuphatikiza apo, ndikofunikira kwambiri kukhala tcheru pachakudya pogwiritsira ntchito zakudya zopatsa thanzi, zopanda mafakitale, komanso kusankha chakudya chochepa kwambiri. Umu ndi momwe mungapangire zakudya zotsika kwambiri kuti mupeze zotsatira mwachangu.