Zochita Zoyenda Pamapewa ndi Zotambasula

Zamkati

• Kuyenda vs. kusinthasintha
• Kuchita masewera olimbitsa thupi
• 1. Kuyimilira kwa mkono
• 2. Kudutsa pamapewa
• 3. Mizere yotsika kwambiri
• 4. Tembenuzani ntchentche
• 5. Kusinthasintha ndi dumbbell
• Kuyenda kwamapewa kumatambasula
• 6. Mtanda wotambasula
• 7. Kugona tulo
• 8. Kutambasula pakhomo
• 9. Kukula kwa chifuwa
• 10. Pose ya Mwana
• Malangizo a chitetezo
• Mfundo yofunika

Kaya muli ndi zolimba m'mapewa anu, mukuchira chifukwa chovulala, kapena mukungofuna kulimbitsa mphamvu ya minofu yanu yamapewa, pali zolumikizana ndi zolimbitsa thupi zomwe zingakhale zopindulitsa makamaka.

Kuphatikiza zolimbitsa thupi zapaderazi ndikutambasula pulogalamu yanu yonse yolimbitsa thupi kumatha kukulitsa kusuntha kwamapewa kwanu komanso kusinthasintha. Kusunthika kumeneku kungalimbitsenso mphamvu m'mapewa anu, kukonza magwiridwe anu amapewa, komanso kupewa kuvulala.

Pitilizani kuwerenga kuti muphunzire zambiri za zolimbitsa paphewa ndi zotambasula zomwe zingakuthandizeni kulimbitsa thupi ndikukhala kosavuta kusuntha mapewa anu.

Kuyenda vs. kusinthasintha

Kuyenda komanso kusinthasintha kumagwiritsidwa ntchito mosinthana, koma sizofanana, akutero Alan Snyder PT, DPT.

Kusinthasintha kumatanthauza kuthekera kwa minofu kutalikitsa. Kuyenda, kumbali inayo, ndiko kuthekera kwa cholumikizira kuti chizitha kuyenda kwathunthu. Ngakhale onsewa amatanthauza mayendedwe amapewa onse, ndikofunikira kudziwa komwe malire ake akuchokera.

Snyder akufotokoza kuti: "Monga wothandizira thupi, kuyenda molumikizana komanso ma biomechanics enieni a mpira ndi cholumikizira zimathandizira kwambiri pakukanika."

Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi, monga momwe tafotokozera m'munsimu, kungakuthandizeni kulimbitsa ndi kuyenda m'minyewa yanu komanso m'mapazi anu. Zochita izi zitha kuthandizanso kupewa kulimba komanso kuvulala komwe kumachitika pambuyo pake.

Musanachite chilichonse mwazomwezi, gwiritsani ntchito mphindi 5 mpaka 10 kutentha ndi kutambasula kwamphamvu kumtunda monga kuzungulira kwa mikono, kupindika kwa mkono, ndi kuzungulira kwa msana.

"Kutenthetsa njirayi ndikothandiza kuti magazi aziyenda kudera linalake, zomwe zimathandizanso pantchito yonse," akufotokoza Snyder.

Ngati mukuchira kuvulala pamapewa kapena opaleshoni, gwirani ntchito ndi wochiritsa yemwe angakuthandizeni kuchita masewera olimbitsa thupi oyenera ndikutambasula matenda anu.

1. Kuyimilira kwa mkono

Uku ndikulimbitsa thupi kwakukulu komwe kumathandizira kukweza magazi kupita nawo paphewa.

Kuchita masewerawa ngati gawo lofunda musanachite masewera olimbitsa thupi kumatha kukulimbikitsani kuyenda komanso kusinthasintha m'mapewa anu komanso kumbuyo.

Kuti muchite izi:

1. Imirirani ndi mikono yanu pambali panu.
2. Limbikitsani mtima wanu ndikukweza manja anu patsogolo mpaka atakwanira. Onetsetsani kuti simukukweza mapewa anu.
3. Bweretsani mikono yanu poyambira ndikubwereza.
4. Chitani izi kwa masekondi 30 mpaka 60.

2. Kudutsa pamapewa

Kupyola pamapewa pochita masewera olimbitsa thupi kumathandizira kukulitsa kuyenda kolumikizana mukadali ndi minofu yoyandikana ndi phewa.

Ntchitoyi imafuna ndodo yayitali, ngati chomata tsache kapena chitoliro cha PVC.

Kuti muchite izi:

1. Imani ndi mapazi anu m'lifupi-paphewa ndi mikono yanu patsogolo pa thupi lanu.
2. Gwirani ndodo, ngati chomenyera tsache kapena chitoliro cha PVC, ndikugwira mwamphamvu. Manja anu azikhala otambalala kuposanso phewa. Onetsetsani kuti ndodo kapena chitoliro chikufanana pansi.
3. Limbikitsani pakati panu ndikukweza pang'onopang'ono tsache kapena chitoliro pamwamba pamutu panu, ndikukhazika manja anu molunjika. Ingopita mpaka momwe mungakhalire omasuka.
4. Gwiritsani mawonekedwe kwa masekondi angapo.
5. Bwererani pamalo oyambira.
6. Bwerezani kasanu.

3. Mizere yotsika kwambiri

Malinga ndi Snyder, mizere yotsika-yotsika imalimbikitsanso minofu yakumtunda ndi yamtambo, yomwe imapereka bata lolumikizana paphewa. Ntchitoyi imafuna gulu lotsutsa. Muthanso kuchita izi ku malo ochitira masewera olimbitsa thupi pogwiritsa ntchito makina achingwe.

Kuti muchite izi:

1. Tetezani gulu lolimbana ndi chinthu cholimba pamwamba pamapewa.
2. Gwadani bondo limodzi ndikugwira gululo ndi dzanja linalo. Dzanja lina likhoza kupumula pambali panu.
3. Kokani gululo kuthupi lanu kwinaku mukusunga torso ndi mkono wanu molunjika. Ganizirani za kufinya masamba amapewa palimodzi.
4. Bwererani poyambira ndikubwereza.
5. Chitani zojambulidwa 2-3 zobwereza khumi mbali iliyonse.

4. Tembenuzani ntchentche

Monga mizere yotsika kwambiri, zolimbitsa thupi zomwe zimayang'ana kumbuyo zimayang'ana kumtunda ndi minofu yamtambo yomwe imapereka bata lolumikizana paphewa. Ntchitoyi imafunikira zida zopepuka.

Kuti muchite izi:

1. Gwirani cholumikizira kudzanja lililonse.
2. Imani ndi mapazi anu phewa-mulifupi, mawondo atawerama pang'ono.
3. Gwiritsani ntchito maziko anu ndikugwada m'chiuno. Sungani msana wanu molunjika. Manja anu adzatambasulidwa.
4. Kwezani manja anu kutali ndi thupi lanu. Ganizirani za kufinya masamba anu amapewa palimodzi. Imani mukafika kutalika kwa phewa.
5. Pepani kubwerera pamalo oyambira ndikubwereza.
6. Kodi magulu atatu obwereza khumi.

5. Kusinthasintha ndi dumbbell

Kusinthasintha ndi cholumikizira kumakupatsani mwayi wofundira phewa pamutu ndikuponyera. Malinga ndi a Snyder, izi ndizochita kwa othamanga ambiri omwe amatambasula manja awo ndikusunthira panja pamasewera awo.

Kuti muchite izi:

1. Imani ndi mapazi anu mulifupi-phewa panjapo mutanyamula kanyumba kakang'ono mdzanja lanu lamanja.
2. Kwezani mkono wanu kuti chigongono chanu chikhale kutalika kwa phewa. Kutsogolo kwa dzanja lanu kudzayang'ana pansi.
3. Sinthasintha phewa lanu kuti mubweretse mkono ndi kulemera kuti dzanja lanu likwezeke mpaka kudenga.
4. Pepani kubwerera pamalo oyambira ndikubwereza musanasinthe mbali.
5. Chitani ma seti 2-3 obwereza kawiri pamanja lililonse.

Kuyenda kwamapewa kumatambasula

Ubwino waukulu wotambasula phewa, akutero Snyder, ndikuteteza kuvulala kwa minofu ndi mafupa.

Popeza magawo omwe atchulidwa pansipa amagwera mgulu la malo osasunthika, lingalirani kuwachita mutatha kuchita masewera olimbitsa thupi kapena mutangotsala pang'ono kutentha komwe kumaphatikizapo kutambasula kwamphamvu.

6. Mtanda wotambasula

Kutambasula dzanja kumayang'ana minofu ya woyendetsa. Muyenera kumverera bwino kumbuyo kwanu.

Kuti muchite izi:

1. Imani ndi mapazi anu pang'ono pang'ono kuposa phewa m'lifupi ndikubweretsa dzanja lanu lamanja pang'ono pang'ono kuposa phewa.
2. Ikani dzanja lanu lamanzere pa chigongono chakumanja ndikukoka dzanja lanu lamanja modekha pogwiritsa ntchito dzanja lamanzere kuthandizira mkono wanu.
3. Gwiritsani ntchito malowa mpaka masekondi 30.
4. Bwerezani kumbali inayo.
5. Chitani mbali iliyonse katatu.

7. Kugona tulo

Snyder amakonda kugona kwa tulo chifukwa ndi njira yabwino kwambiri yosinthira mkati mwa phewa.

Kutambasula kumeneku kumalimbikitsidwa nthawi zambiri mukamachita zovulala paphewa kapena mukamakonzanso.

Ngakhale mutha kutambasula mbali zonse ziwiri kuti mukhale ndi thanzi labwino, ngati mukuvulala, kulimbikitsidwa kuyenera kukhala mbali yomwe yakhudzidwa.

Kuti muchite izi:

1. Bodza mbali yomwe yakhudzidwa. Ngati simukuvulala kapena kupweteka, sankhani mbali yoyambira. Phewa lanu liyenera kukhazikitsidwa pansi panu.
2. Bweretsani chigongono chanu paphewa ndikukhotetsa mkono, kuti zala zanu zikuloza kudenga. Awa ndiye malo oyambira.
3. Onetsetsani dzanja ili pansi ndikugwiritsa ntchito dzanja losakhudzidwa. Imani pamene mukumva kutambasula kumbuyo kwa phewa lanu lomwe lakhudzidwa.
4. Gwiritsani ntchito malowa mpaka masekondi 30.
5. Bwerezani katatu musanasinthe mbali.

8. Kutambasula pakhomo

Khomo lotambasula limakuthandizani kutambasula mbali iliyonse ya chifuwa chanu, zomwe zimathandiza ngati mbali imodzi ili yolimba kuposa inayo.

Kutambasula uku kumathandiza kutsegula minofu ya pectoralis m'chifuwa mwanu ndikuwonjezera mayendedwe m'mapewa anu.

Kuti muchite izi:

1. Imani pakhomo pakhomo ndi mikono yopanga 90-degree angle. Mapazi anu azikhala osiyana.
2. Bweretsani dzanja lanu lamanja mpaka kutalika paphewa ndikuyika chikhatho ndi mkono wanu pakhomo.
3. Pewani modekha, ndikungofika momwe mungathere.
4. Gwirani mpaka 30 masekondi.
5. Sinthani mbali ndikubwereza. Chitani mbali iliyonse 2-3 nthawi.

9. Kukula kwa chifuwa

Kukula pachifuwa ndi njira yabwino yotambasulira minofu yanu yakumbuyo, kutsegula chifuwa chanu, ndikuwonjezera kuyenda m'mapewa anu. Snyder akuti zitha kuthandizanso kukulitsa mapapu anu kuti mulandire mpweya wabwino.

Kuti muchite izi:

1. Imani mtali ndi mapazi anu pamodzi.
2. Gwirani kumapeto kwa thaulo kapena gulu lochita zolimbitsa thupi mdzanja lililonse, ndi mikono yanu kuseli kwa thupi lanu.
3. Gwiritsani ntchito thaulo kapena gulu kuti muthandize kusuntha masamba anu palimodzi ndikutsegula pachifuwa. Izi zidzakupangitsani kuti muyang'ane padenga.
4. Gwirani izi mpaka masekondi 30.
5. Bwerezani nthawi 3-5.

10. Pose ya Mwana

Omwe amadziwika kuti kusuntha kwa yoga, Snyder akuti Child's Pose ndi njira yabwino yotsegulira cholumikizira phewa kuti chikhale chopindika (kutsogolo kopindika) ndikutambasula latissimus dorsi, kapena lat, minofu. Msana wanu wam'munsi amathanso kupindula ndi izi.

Kuti muchite izi:

1. Bwerani pamphasa zolimbitsa thupi. Onetsetsani kuti thupi lanu lili lowongoka.
2. Pepani, kokerani manja anu patsogolo mpaka manja anu atambasulidwa patsogolo panu. Yang'anirani pansi.
3. Ikani miyendo yanu m'ntchafu zanu ndi pamphumi panu pansi.
4. Gwiritsani ntchitoyi mukapuma katatu.
5. Bwerezani nthawi 3-5.

Malangizo a chitetezo

Kuti mayendedwe anu azitha kuyenda bwino komanso otetezeka, kumbukirani malangizowa.

• Imani ngati mukumva kuwawa kulikonse. Zovuta zina sizachilendo, koma simuyenera kumva kupweteka kwakanthawi mukamachita izi kapena kutambasula. Imani pomwepo ngati mukumva kuwawa.
• Kumbukirani kupuma. Kupuma kumatha kuthana ndi nkhawa komanso nkhawa m'mapewa anu, kumbuyo kwanu, ndi thupi lanu lonse. Kupuma bwino kungakuthandizeninso kuchita masewera olimbitsa thupi kapena kutambasula kwakanthawi.
• Yambani pang'onopang'ono. Ngati mwayamba kumene kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi, musayese kuchita zochuluka kwambiri posachedwa. Yambani ndi masewera olimbitsa thupi ochepa ndikutambasula poyamba, kenako onjezani zina mukamalimbikitsidwa.
• Funsani dokotala wanu kapena wodwalayo. Ngati mwakhala mukuchita opareshoni paphewa, kuvulala, kapena kupweteka kwamapewa, ndikofunikira kuti mufunsane ndi dokotala kapena wothandizira musanachite zolimbitsa thupi.

Mfundo yofunika

Kaya ndinu wochita masewera olimbitsa thupi, wokonda masewera olimbitsa thupi, kapena mukungoyesetsa kukonza thanzi, nyonga, komanso kuyenda kwa minofu ndi mafupa anu, machitidwe apamapewa ndi kutambasula kwake ndi gawo lofunikira pazochita zilizonse zolimbitsa thupi.

Kuchita zolimbitsa thupi zapadera ndi kutambasula kumatha kuthandiza:

• onjezani mayendedwe anu
• kuchepetsa mavuto
• kusintha kusinthasintha
• pewani kuvulala

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi komanso kulumikizana, lingalirani kugwira ntchito ndi wophunzitsa kapena wothandizira. Amatha kukuthandizani kuti muziyenda moyenera ndi mawonekedwe olondola.