Zizolowezi Zosavuta za 3 Zomwe Aliyense Ayenera Kuchita Kuti Ateteze Kubwerera Kumbuyo

Zamkati

• Kusintha Kupiringa
• Mbali Bridge
• Quadruped Bird-Galu
• Onaninso za

Ngati mwakhala mukumva kuwawa msana (mutatha kuphunzira kalasi, mwina?), Mukudziwa momwe zitha kufooketsera. Palibe amene amafuna kukhala pambali pa masewera olimbitsa thupi kapena kudabwa ngati pali vuto lalikulu. Ndipo ngati muli ndi ntchito yantchito, kukhala pa desiki kwa maola asanu ndi atatu patsiku sikuthandiza. Kwa anthu ambiri, chinsinsi popewa-ndi kuchepetsa kupweteka kwakumbuyo ndikungoyenda, atero a Cathryn Jakobson Ramin, wolemba Wokhotakhota: Kuwononga Makampani Obwezeretsa Zowawa ndi Kuyenda Panjira Yakuchira. Mtolankhani wofufuza komanso wodwala matenda a msana, Ramin akugawana zomwe adaphunzira patatha zaka zisanu ndi chimodzi akufufuza njira zothetsera madandaulo omwe afalawa.

"Malangizo oti 'mupumule ndi kusamala' ndi olakwika," akutero Ramin mwachindunji. "Njira yabwino ndiyo kukumbutsa [minofu yanu] pochita masewera olimbitsa thupi omwe ali oyenera, ndikuwabwezeretsanso kuntchito." Kuti achepetse kupweteka kwakumbuyo, adalimbikitsa kuchita masewera olimbitsa thupi "Big Three" opangidwa ndi Stuart McGill, pulofesa wa msana biomechanics ku University of Waterloo. Zomwe zimachitika tsiku ndi tsiku, zosunthika zitatuzi zimathandizira kukhazikika kwa msana ndikumanga kupirira kwa minofu kuti muthe kuchita masewera olimbitsa thupi moyenera komanso moyenera popanda kuwopseza msana wanu.

Momwe imagwirira ntchito: Chitani chilichonse mwanjira zitatuzi, osasunga masekondi opitilira 10. Chitani mobwerezabwereza momwe akumvera kukhala zovuta kwa inu osakhala ndi zopweteka. Pangani chipiriro powonjezera ma reps, osati nthawi yogwira. Cholinga ndikupanga mawonekedwe am'miyendo omwe amachititsa kuti msana ukhazikike, chifukwa chake yambani kutsika ndikuchedwa, akutero McGill.

Kusintha Kupiringa

A. Gona chagada ndi mwendo wakumanzere wowongoka ndi mwendo wakumanja kuti phazi lamanja likhale lathyathyathya pansi komanso mogwirizana ndi bondo lakumanzere.

B. Ikani manja pamunsi pamunsi mwanu kuti mukhale ndi mawonekedwe achilengedwe mumsana mwanu.

C. Mapiritsani mutu, khosi, ndi mapewa pansi, kusunga khosi ndi chibwano kukhala chete momwe mungathere.

D. Gwirani chopiringacho kwa masekondi 8 mpaka 10, kenaka sinthani mopiringa kuti mutsike pansi.

Sinthanitsani miyendo pakati.

Mbali Bridge

A. Gonani mbali yakumanja ndikudzikweza mmwamba ndi chigongono chakumanja pansi pa phewa lakumanja, ndikuwerama mawondo onse pakona ya digirii 90.

B. Kwezani chiuno pansi, kugawa kulemera kwanu ku chigongono ndi mawondo anu.

C. Gwirani malowa kwa 8 mpaka 10 masekondi, kusunga m'chiuno molingana ndi mutu ndi mawondo.

Sinthani miyendo pakati.

Quadruped Bird-Galu

A. Yambani ndi manja ndi mawondo pansi, mapewa pamanja ndi m'chiuno mawondo mobwerera molunjika.

B. Nthawi yomweyo kwezani mkono wakumanzere kutsogolo ndikuwongola mwendo wakumanja kumbuyo kwanu.

C. Gwirani malowa kwa masekondi 8 mpaka 10, kuonetsetsa kuti mkono ndi mwendo zikugwirizana ndi torso yanu.

D. M'munsi mkono ndi mwendo.

Sinthanitsani miyendo pakati.

Onaninso za