Ndondomeko Yophunzitsa Anthu Okalamba

Zamkati

• Ndondomeko yamphamvu ya 6-Minute
• Mitsempha ya m'mimba
• Mafupa a khoma
• Zilonda zam'mimba
• Tsamba limodzi limafinya
• Zida zakumiyendo
• Chidendene chikukwera
• Bondo limakweza
• Paphewa ndi kumtunda kumbuyo kumatambasula
• Kusinthasintha kwa bondo
• Tambasula
• Khosi kutambasula
• Kumbuyo kumbuyo
• Zowonjezera zowonjezera
• Kusuntha kulemera
• Kulinganiza mwendo umodzi

Zolimbitsa thupi kwa okalamba

Ngati ndinu wachikulire yemwe mukuyang'ana kuti mukhale ndi chizolowezi chochita masewera olimbitsa thupi, muyenera kukhala ndi mwayi wopirira kwa mphindi 150 mu sabata lanu. Izi zitha kuphatikizira kuyenda, kusambira, kupalasa njinga, komanso kanthawi kochepa tsiku lililonse kuti mukhale ndi mphamvu, kusinthasintha, komanso kusamala.

Chiwonetserochi kuchuluka kwa nthawi kwa anthu aku America omwe ali ndi zaka 65 kapena kupitilira apo. Ngakhale izi zimamveka ngati zambiri, nkhani yabwino ndiyakuti mutha kuzigawa muzolimbitsa thupi mphindi 10 kapena 15 kawiri kapena kupitilira apo patsiku. Nachi chitsanzo cha momwe sabata ingawonekere, limodzi ndi malingaliro pazomwe mungachite kuti muyambe:

Ndondomeko yamphamvu ya 6-Minute

Pali masewera olimbitsa thupi ambiri omwe mungachite kuti mukhale olimba musanapite kumalo olimbitsa thupi. Nazi zitsanzo zochepa za anthu omwe akungoyamba kumene.

Mitsempha ya m'mimba

Kuonjezera mphamvu m'mimba yam'mimba

1. Pumirani kwambiri ndikukhwimitsa minofu ya m'mimba.
2. Gwiritsani mpweya wa 3 ndikutulutsa chidule.
3. Bwerezani nthawi 10.

Mafupa a khoma

Kuchulukitsa mphamvu m'chifuwa ndi m'mapewa

1. Imani pafupi mamita atatu kuchokera pakhoma, moyang'anizana ndi khoma, ndi mapazi anu mulifupi-mulifupi.
2. Tsamira kutsogolo ndikuyika manja ako pansi pakhoma, mogwirizana ndi mapewa ako. Thupi lanu liyenera kukhala lokhazikika, ndi msana wanu molunjika, osagwedezeka kapena kugwedezeka.
3. Tsitsani thupi lanu kukhoma kenako ndikankhireni kumbuyo.
4. Bwerezani nthawi 10.

Zilonda zam'mimba

Kulimbitsa ndi kutambasula minofu kumapeto kwenikweni

1. Pumirani kwambiri, imitsani matako anu, ndikupendekera m'chiuno pang'ono.
2. Gwiritsani 3-count.
3. Tsopano pendeketsani m'chiuno, ndikugwiritsanso masekondi atatu. (Ndiko kuyenda kochenjera kwambiri.)
4. Bwerezani nthawi 8 mpaka 12.

Tsamba limodzi limafinya

Kulimbitsa minofu ya postural ndikutambasula chifuwa

1. Khalani molunjika pampando wanu, ikani manja anu m'manja mwanu, ndikufinyani masamba anu moyang'anana.
2. Ganizirani kusunga mapewa anu pansi, osayang'ana kumakutu anu, ndikugwiritsanso masekondi atatu.
3. Tulutsani ndi kubwereza nthawi 8 mpaka 12.

Zida zakumiyendo

Kulimbitsa miyendo yakumunsi

1. Mukukhala pampando ndikusunga zidendene zanu pansi, kwezani zala zanu mokwanira kuti mumve minofu yomwe ikugwira ntchito. (Izi zimathandiza kuti magazi azizungulira m'miyendo mwanu komanso kulimbitsa mwendo wapansi.)
2. Bwerezani nthawi 20.

Chidendene chikukwera

Kulimbikitsa ana amphongo apamwamba

1. Mukukhala pampando, sungani zala zanu ndi mipira ya mapazi anu pansi ndikukweza zidendene zanu.
2. Bwerezani nthawi 20.

Bondo limakweza

Kulimbitsa ntchafu

1. Mukukhala pampando, manja anu akupumula koma osakakamira pamipando, gwirani minofu yanu yakumanja ya quadriceps ndikukweza mwendo wanu. Bondo lanu ndi kumbuyo kwa ntchafu yanu ziyenera kukhala mainchesi awiri kapena atatu kuchokera pampando.
2. Imani pang'ono kwa masekondi atatu ndikutsitsa mwendo wanu pang'onopang'ono.
3. Bwerezani kubwereza 8 mpaka 12 ndikubwereza ndi mwendo wina.

Paphewa ndi kumtunda kumbuyo kumatambasula

Kutambasula mapewa ndi kumbuyo

1. Pindani dzanja lanu lamanja, likweze kuti chigongono chanu chikhale pachifuwa ndipo dzanja lanu lamanja lili pafupi ndi phewa lanu lamanzere.
2. Ikani dzanja lanu lamanzere pa chigongono chakumanja ndikukoka dzanja lanu lamanja modekha pachifuwa.
3. Gwiritsani masekondi 20 mpaka 30.
4. Bwerezani ndi mkono wina.

Kusinthasintha kwa bondo

Kulimbikitsa ana amphongo

1. Atakhala pampando, kwezani phazi lanu lakumanja pansi ndikuyendetsa pang'onopang'ono phazi lanu kasanu kumanja ndiyeno kasanu kumanzere.
2. Bwerezani ndi phazi lamanzere.

Tambasula

Kukhala ndi chizolowezi chotambasula tsiku lililonse kumakuthandizani kuti muziyenda bwino ndikupanga zochitika zonse - kuphatikizapo kufikira mbale kuchokera m'kabati - kukhala omasuka kwambiri. Nazi zinthu ziwiri zofunika kuyamba nazo:

Khosi kutambasula

Kuti muchepetse mavuto m'khosi ndi kumtunda kwakumbuyo

1. Imani ndi mapazi anu atagwa pansi, m'lifupi mwake paphewa. Manja anu akhale omasuka pambali panu.
2. Osapendeketsa mutu wanu kutsogolo kapena kumbuyo pamene mutembenuzira mutu wanu pang'onopang'ono kumanja. Imani pamene mukumva kutambasula pang'ono. Gwiritsani masekondi 10 mpaka 30.
3. Tsopano tembenukira kumanzere. Gwiritsani masekondi 10 mpaka 30.
4. Bwerezani katatu kapena kasanu.

Kumbuyo kumbuyo

Kuti muchepetse mavuto m'mapewa ndi kumtunda kwakumbuyo

1. Khalani pampando wolimba. Ikani phazi lanu pansi, paphewa m'lifupi.
2. Gwirani manja anu mmwamba ndi panja kutsogolo msinkhu wamapewa, ndi manja anu akuyang'ana panja ndi kumbuyo kwa manja anu atapanikizika palimodzi. Pumulani mapewa anu kuti asakandike pafupi ndi makutu anu.
3. Lonjezerani zala zanu mpaka mutamva. Msana wanu udzachoka kumbuyo kwa mpando.
4. Imani ndikugwira masekondi 10 mpaka 30.
5. Bwerezani katatu kapena kasanu.

Zowonjezera zowonjezera

Popeza kugwa mwangozi ndi komwe kumavulaza achikulire ambiri, kuphatikiza zolimbitsa thupi m'thupi lanu ndikofunikira. Kuchita masewera olimbitsa thupi, monga omwe afotokozedwa pano, kapena zochitika monga tai chi kapena yoga, zimapangitsa kukhala kosavuta kuyenda m'malo osagwirizana osataya malire. Mutha kuchita zolimbitsa thupi izi tsiku lililonse, kangapo patsiku - ngakhale mutayima pamzere ku bank kapena kugolosale.

Kusuntha kulemera

1. Imirirani ndi mapazi anu m'lifupi mchiuno ndipo kulemera kwanu kumagawidwe chimodzimodzi pamapazi onse awiri.
2. Khazikitsani manja anu m'mbali mwanu. Muthanso kuchita izi ndi mpando wolimba patsogolo panu ngati mungafune kuti mugwire bwino.
3. Sungani kulemera kwanu kumanja kwanu, kenako kwezani phazi lanu lakumanzere masentimita angapo pansi.
4. Gwiritsani masekondi 10, kenako mpaka 30 masekondi.
5. Bwererani pamalo oyambira ndikubwereza ndi mwendo wina.
6. Bwerezani katatu.
7. Imani ndi mapazi anu m'lifupi mchiuno, manja anu ali m'chiuno kapena kumbuyo kwa mpando wolimba ngati mukufuna thandizo.
8. Kwezani phazi lanu lakumanzere pansi, mukugwada pa bondo ndikukweza chidendene pakati pakati pa matako ndi matako anu.
9. Gwiritsani masekondi 10, kenako ndikugwira ntchito mpaka masekondi 30.
10. Bwererani pamalo oyambira ndikubwereza ndi mwendo wina.
11. Bwerezani katatu.

Kulinganiza mwendo umodzi