Zochita Zolimbitsa Thupi Kukulitsa Kukhazikika Kwanu

Zamkati

• 1. Maonekedwe a mwana
• 2. Pita khola
• 3. Ng'ombe ya mphaka
• 4. Ng'ombe yamphaka yoimirira
• 5. Chotsegula pachifuwa
• 6. Mwala wapamwamba
• 7. Mbali yam'mbali
• 8. Galu woyang'ana pansi
• 9. Kuyika nkhunda
• 10. Thoracic msana kasinthasintha
• 11. Ulemerero umafinya
• 12. Mizere ya Isometric

Chifukwa kaimidwe kofunika kwambiri

Kukhala ndi kaimidwe kabwino sikutanthauza kungowoneka bwino. Zimakuthandizani kuti mukhale ndi mphamvu, kusinthasintha, komanso kusamala m'thupi lanu. Izi zonse zimatha kubweretsa kupweteka pang'ono kwa minofu komanso mphamvu zambiri tsiku lonse. Kukhazikika koyenera kumachepetsa kupsinjika kwa minofu ndi mitsempha yanu, yomwe ingachepetse chiopsezo chanu chovulala.

Kukulitsa kaimidwe kanu kumathandizanso kuti muzindikire minofu yanu, zomwe zimapangitsa kuti musamavutike momwe mungakhalire. Mukamagwira ntchito momwe mumakhalira ndikuzindikira thupi lanu, mutha kuzindikira zosalinganika kapena malo olimba omwe simumawadziwa kale.

Pemphani kuti muphunzire momwe mungachitire masewera olimbitsa thupi 12 omwe angakuthandizeni kuyimirira pang'ono.

1. Maonekedwe a mwana

Kupuma uku kumatambasula ndikukulitsa msana wanu, glutes, ndi hamstrings. Choyimira cha mwanayo chimathandiza kutulutsa mavuto m'munsi mwanu ndi m'khosi.

Kuti muchite izi:

1. Khalani pamafupa anu ndi mawondo anu limodzi, zala zanu zazikulu zakumanja zikukhudza, ndi zidendene zanu zitayandikira kumbali.
2. Pindani patsogolo m'chiuno mwanu ndikuyenda manja patsogolo panu.
3. Sinkani mchiuno mmbuyo mpaka kumapazi anu. Ngati ntchafu zanu sizingatsike, ikani pilo kapena pindani pansi pake kuti muthandizidwe.
4. Pewani pamphumi panu pansi kapena tembenuzirani mutu mbali imodzi.
5. Sungani manja anu kapena kuwapumulitsani m'thupi lanu.
6. Pumirani kwambiri kumbuyo kwa nthiti ndi m'chiuno mwanu.
7. Khazikani mtima pansi mpaka mphindi zisanu ndikupumulabe.

2. Pita khola

Kuyimirira kotereku kumatulutsa zovuta mumsana wanu, ma hamstrings, ndi glutes. Ikutambasula m'chiuno ndi miyendo yanu. Mukamachita izi, muyenera kumverera mbali yonse yakumbuyo kwa thupi lanu kutseguka ndikukula.

Kuti muchite izi:

1. Imani ndi zala zanu zazikulu zakumanja ndikugwira zidendene pang'ono pang'ono.
2. Bweretsani manja anu m'chiuno ndikudikirira m'chiuno mwanu.
3. Tulutsani manja anu pansi kapena muwayike pambali. Osadandaula ngati manja anu sakhudza pansi - ingopita momwe mungathere.
4. Bwerani mawondo anu pang'ono, chepetsani ziuno zanu m'chiuno, ndikulola msana wanu kutalikitsa.
5. Ikani chibwano chanu m'chifuwa ndikulola mutu wanu kuti ugwere pansi.
6. Khalani muyiyiyi mpaka mphindi imodzi.

3. Ng'ombe ya mphaka

Kuyeseza ng'ombe yamphongo ndikutambasula msana wanu. Zimathandizanso kuchepetsa nkhawa m'mimba mwanu, mapewa, ndi khosi polimbikitsa kufalikira kwa magazi.

Kuti muchite izi:

1. Bwerani mmanja mwanu ndi mawondo anu ndi kulemera kwanu moyenera mofanana pakati pa mfundo zinayi.
2. Inhale kuti muyang'ane, ndikuponya mimba yanu pansi pamene mukukulitsa msana wanu.
3. Tulutsani mpweya wanu ndikuthira msana ndikulowetsa chibwano chanu pachifuwa.
4. Pitirizani kuyenda uku kwa mphindi imodzi.

4. Ng'ombe yamphaka yoimirira

Kutambasula ng'ombe yamphaka itaimirira kuyimitsa kumasula kumbuyo kwanu, m'chiuno, ndi kukuthalatani.

Kuti muchite izi:

1. Imani ndi mapazi anu m'lifupi mchiuno popanda kupindika pang'ono m'maondo anu.
2. Tambasulani manja anu patsogolo panu kapena muwayike pa ntchafu zanu.
3. Lonjezani khosi lanu, bweretsani chibwano chanu pachifuwa chanu, ndikuzungulira msana wanu.
4. Kenako yang'anani mmwamba, kwezani chifuwa chanu, ndikusunthira msana wanu.
5. Gwirani malo aliwonse mpweya 5 nthawi imodzi.
6. Pitirizani kuyenda uku kwa mphindi zochepa.

5. Chotsegula pachifuwa

Zochita izi zimakuthandizani kuti mutsegule ndikutambasula chifuwa chanu. Izi ndizothandiza makamaka ngati mumakhala tsiku lanu lonse, zomwe zimapangitsa chifuwa chanu kulowa mkati. Kulimbitsa chifuwa chanu kumathandizanso kuti muyimirire molunjika.

Kuti muchite izi:

1. Imani ndi mapazi anu kutalikirana m'chiuno.
2. Bweretsani mikono yanu kumbuyo kwanu ndikulowetsani zala zanu ndi zikhatho zanu zikukanikizana. Gwirani chopukutira ngati manja anu sakumana.
3. Ikani mutu wanu, khosi, ndi msana mu mzere umodzi mukamayang'ana kutsogolo.
4. Lembani pamene mukukweza chifuwa chanu padenga ndikubweretsa manja anu pansi.
5. Pumirani kwambiri mukamakhala ndi mpweya wa mpweya 5.
6. Tulutsani ndi kumasuka kwa mpweya pang'ono.
7. Bwerezani zosachepera khumi.

Takonzeka kuwona momwe zonsezi zikukwanira ndi dongosolo lochita masewera olimbitsa thupi? Onani owongolera athu kuti mukhale bwino masiku 30.

DZIWANI ZAMBIRI

6. Mwala wapamwamba

Kutalika kwamatabwa kumathandizira kuchepetsa kupweteka komanso kuuma mthupi lanu lonse ndikulimbitsa mapewa anu, ma glutes, ndi ma hamstrings. Ikuthandizaninso kukulitsa kulimba ndi mphamvu mkatikati ndi kumbuyo kwanu, zonse zofunika kuti mukhale bwino.

Kuti muchite izi:

1. Bwerani pazinayi zonse ndikuwongola miyendo yanu, kwezani zidendene zanu, ndikukweza mchiuno mwanu.
2. Wongolani msana wanu ndikulumikiza minofu yanu yamimba, mkono, ndi mwendo.
3. Lonjezani kumbuyo kwa khosi lanu, chepetsani khosi lanu, ndikuyang'ana pansi.
4. Onetsetsani kuti chifuwa chanu chitseguke ndipo mapewa anu abwerera.
5. Gwirani malowa mpaka mphindi imodzi imodzi.

7. Mbali yam'mbali

Mutha kugwiritsa ntchito mbali yam'mbali kuti musasunthire msana wanu ndi miyendo yanu. Phokoso lolimbikitsali limagwira minofu m'mbali mwanu ndi glutes. Kulimbitsa ndi kulumikiza minofu imeneyi kumathandiza kuthandizira msana wanu ndikukhala bwino.

Kuti muchite izi:

1. Kuchokera pamalo okwera, bweretsani dzanja lanu lamanzere pang'ono pakati.
2. Sungani kulemera kwanu kudzanja lanu lamanzere, ikani ma bondo anu, ndikukweza mchiuno mwanu.
3. Ikani dzanja lanu lamanja m'chiuno mwanu kapena mutambasulire kufikira kudenga.
4. Mutha kugwetsa bondo lanu lamanzere pansi kuti mulandire thandizo lina.
5. Yesetsani m'mimba mwanu, thupi lanu lam'mbali, ndi ma glute mukamayang'ana izi.
6. Gwirizanitsani thupi lanu molunjika kuchokera korona wamutu wanu mpaka zidendene.
7. Yang'anani kutsogolo kwanu kapena kutsogolo kwa dzanja lanu.
8. Gwirani izi mpaka masekondi 30.
9. Bwerezani kumbali inayo.

8. Galu woyang'ana pansi

Uku ndikukhotera kutsogolo komwe kumatha kugwiritsidwa ntchito ngati malo opumira kuti thupi lanu likhale lolimba. Galu woyang'ana pansi akuyang'ana kuti athetse ululu wammbuyo, komanso kulimbitsa ndikugwirizanitsa minofu yanu yakumbuyo. Kuchita izi pafupipafupi kumathandizira kukonza mawonekedwe.

Kuti muchite izi:

1. Kugona ndi mimba yako pansi, kanikizani m'manja mwanu pamene mukugwira zala zanu pansi ndi phazi lanu ndikukweza zidendene.
2. Kwezani mawondo anu ndi chiuno kuti mubweretse mafupa anu atakhala pamwamba.
3. Bwerani mawondo anu pang'ono ndikuchulukitsa msana wanu.
4. Sungani makutu anu mzere ndi mikono yanu yakumtunda kapena khalani chibwano chanu chonse mchifuwa chanu.
5. Limbikirani mwamphamvu mmanja mwanu ndikusunga zidendene zanu.
6. Khalani muyiyiyi mpaka mphindi imodzi.

9. Kuyika nkhunda

Uku ndikutsegulira mchiuno komwe kumasuliranso msana wanu, khosi lanu, ndi zotumphukira zanu. Nkhunda pose ingathandizenso kutambasula mitsempha yanu ndi ma quadriceps. Kutsegula ndikutambasula malowa mthupi lanu kumakupangitsani kukhala kosavuta kukonza kusakhazikika komwe mumakhala.

Kuti muchite izi:

1. Bwerani pamiyendo inayi ndi mawondo anu pansi pa ntchafu zanu ndi manja anu pang'ono patsogolo pa mapewa anu.
2. Bindikani bondo lanu lakumanja ndikuyiyika kumbuyo kwa dzanja lanu lamanja ndi phazi lanu lakumanja litakulungidwa kumanzere.
3. Pumulani kunja kwa dzanja lanu lamanja pansi.
4. Sungani mwendo wanu wamanzere kumbuyo, yongolani bondo lanu, ndikupumula ntchafu yanu pansi.
5. Onetsetsani kuti mwendo wanu wamanzere ukubwerera molunjika (osati mbali).
6. Pepetsani thupi lanu pansi kuti mupumule pa ntchafu yanu yamanja ndikutambasula manja anu patsogolo panu.
7. Gwiritsani ntchito malowa mpaka 1 miniti.
8. Pepani malowa pang'onopang'ono ndikuyenda m'manja mwanu ndikunyamula torso yanu.
9. Bwerezani kumanzere.

10. Thoracic msana kasinthasintha

Kuchita masewerawa kumachepetsa kulimba komanso kupweteka kumbuyo kwanu pomwe mukuwonjezera kukhazikika komanso kuyenda.

Kuti muchite izi:

• Bwerani pamiyendo inayi yonse ndikumira m'chiuno mwanu mpaka kumapazi anu ndikupumulirani pazitsulo zanu.
• Ikani dzanja lanu lamanzere kumbuyo kwa mutu wanu ndikutambasula chigongono chanu pambali.
• Sungani dzanja lanu lamanja paphewa panu kapena mubweretse pakati ndikupumula patsogolo panu.
• Exhale pamene mutembenuza chigongono chanu chakumanzere kupita padenga ndikutambasula kutsogolo kwa torso yanu.
• Tengani mpweya umodzi wotalika ndikuutulutsa pamalo amenewa.
• Tulutsani kumbuyo pamalo oyamba.
• Bwerezani kusunthaku kasanu kapena kasanu.
• Bwerezani kumbali inayo.

11. Ulemerero umafinya

Kuchita masewera olimbitsa thupi kumathandizira kulimbitsa ndi kuyambitsa ma glute anu pochepetsa kupweteka kwakumbuyo. Zimathandizanso kugwiranso ntchito mchiuno ndi m'chiuno mwanu, zomwe zimapangitsa kuti mukhale bwino.

Kuti muchite izi:

1. Ugone kumbuyo kwako mawondo ako atapinda ndipo mapazi ako atalikirane ndi chiuno.
2. Sungani mapazi anu pafupi phazi lanu.
3. Pumulani manja anu pambali pa thupi lanu ndi manja anu akuyang'ana pansi.
4. Tulutsani pamene mukubweretsa mapazi anu m'chiuno mwanu.
5. Gwiritsani ntchitoyi kwa masekondi 10 ndikuwapititsa kutali ndi m'chiuno mwanu.
6. Pitirizani kuyenda uku kwa mphindi imodzi.
7. Chitani izi kangapo patsiku.

12. Mizere ya Isometric

Ntchitoyi imathandiza kuthetsa ululu komanso kuuma pokhala pamalo amodzi kwa nthawi yayitali. Isometric imakoka phewa lanu, mkono, ndi minyewa yakumbuyo, kukupatsani mphamvu kuti mukhale okhazikika.

Kuti muchite izi:

1. Khalani pampando wokhala ndi msana wofewa.
2. Pindani mikono yanu kuti zala zanu ziziyang'ana kutsogolo ndipo manja anu akuyang'anizana.
3. Tulutsani pamene mukukankhira kumbuyo kwanu pampando kumbuyo kwanu ndikufinya mapewa anu pamodzi.
4. Pumirani kwambiri mukakhala pamalowo kwa masekondi 10.
5. Mukakoka mpweya, mutuluke pang'onopang'ono kumalo oyambira.
6. Bwerezani gululi kwa mphindi imodzi.
7. Chitani izi kangapo tsiku lonse.