Momwe Mungapangire Nthawi Yomwe Mungaphatikizire Kulimbitsa Thupi Lanu

Zamkati

• Kodi pali kusiyana kotani pakati pa kutambasula kwamphamvu ndi kutambasula kwamphamvu?
• Ubwino wake wotambasula malo amodzi ndi chiyani?
• Kusintha kwakukulu komanso kuyenda kosiyanasiyana
• Kupweteka pang'ono ndi kuuma
• Kuchepetsa nkhawa
• Kuchuluka kwa magazi
• Kuchita bwino
• Malangizo a chitetezo
• Zitsanzo zazitali
• 1. Pamwamba triceps kutambasula
• 2. Biceps kutambasula
• 3. Cobra Pose
• 4. Kukhala pansi kutambasula gulugufe
• 5. Kupinda patsogolo kumutu ndi bondo
• Mfundo yofunika

Si chinsinsi kuti mukafulumira kukachita masewera olimbitsa thupi, mutha kunyalanyaza kutambasula - koma simuyenera.

Kutambasula kumatha kusiyanitsa momwe minofu yanu imachira mutatha kuchita masewera olimbitsa thupi. Zitha kukhudzanso kusinthasintha kwanu ndikuchita masewera olimbitsa thupi.

Tawonani maubwino otambasula mosasunthika, momwe zimasiyanirana ndi kutambasula kwamphamvu, ndi zitsanzo za maimidwe okhazikika omwe mungawonjezere kulimbitsa thupi kwanu.

Kodi pali kusiyana kotani pakati pa kutambasula kwamphamvu ndi kutambasula kwamphamvu?

Kutambasula kwamphamvu kumachitika nthawi zambiri musanayambe kulimbitsa thupi, ndipo kumakhudza kuyenda komwe kumathandizira kuti minofu yanu ikhale yotentha ndikukonzekera kuchita masewera olimbitsa thupi.

Kusuntha kumeneku nthawi zambiri kumafanana ndi mtundu wa zomwe mungachite mukamachita masewera olimbitsa thupi. Mwachitsanzo, wosambira angasunthire mikono yawo mozungulira ndipo wothamanga atha kuthamanga m'malo mwake asanayambe kuthamanga.

Kutambasula kwina, mbali inayi, kumachitika kumapeto kwa kulimbitsa thupi kwanu, ndipo kumaphatikizapo kutambasula komwe mumakhala m'malo kwakanthawi, osayenda. Izi zimalola kuti minofu yanu imasuke, pomwe ikuwonjezera kusinthasintha komanso mayendedwe osiyanasiyana.

Ubwino wake wotambasula malo amodzi ndi chiyani?

Ngati mungayesedwe kuti mutsegule mukamaliza kulimbitsa thupi, mutha kuphonya zina mwazabwino.

Kusintha kwakukulu komanso kuyenda kosiyanasiyana

Kutambasula kumapeto kwa kulimbitsa thupi kwanu, minofu yanu ikangotha, ingakuthandizeni kuwonjezera mgwirizanowu womwe mukufuna. Kuyenda kosiyanasiyana ndikutalika komwe kulumikizana, monga chiuno kapena bondo lanu, kumatha kuyenda mosunthika.

Kukhala ndi kusinthasintha kwakukulu ndi mayendedwe osiyanasiyana kumatha kukuthandizani kuti muziyenda momasuka komanso mosavuta. Izi zitha kupangitsa kuti ntchito za tsiku ndi tsiku zizikhala zosavuta.

Kupweteka pang'ono ndi kuuma

Kukhala ndi minofu yolimba, yolimba, kapena yotakataka kumatha kubweretsa ululu komanso kusapeza bwino. Kafukufuku wasonyeza kuti kutambasula kwokhazikika ndi njira yothandiza yolumikizira minofu yolimba. Izi, zimathandizanso kuti muchepetse kupweteka, komwe kungakuthandizeni kuchita ntchito zanu za tsiku ndi tsiku mosavuta.

Kuchepetsa nkhawa

Kupsinjika kwakukulu kumatha kupangitsa kuti minofu yanu ikhale yolimba komanso yolimba. Kutambasula minofu yanu kumatha kuwathandiza kuti azisangalala ndipo, kuphatikizidwa ndi zolimbitsa thupi, kumathandizanso kuti muchepetse nkhawa komanso nkhawa.

Kuchuluka kwa magazi

A pa nyama zapeza kuti kutambasula tsiku lililonse kumathandizanso kuti magazi aziyenda bwino. Kuchuluka kwa magazi kumatha kuthandiza minofu yanu kuti ichiritse msanga mukatha kuchita masewera olimbitsa thupi.

Kuchita bwino

Kulimbitsa kusinthasintha kwa minofu yanu kumatha kukulitsa mphamvu yanu, kuthamanga, komanso kulimba kwa minofu. Izi zitha kukuthandizani kuti muzisewera kwambiri mukamachita masewera olimbitsa thupi.

Malangizo a chitetezo

Kuti malo anu otetezeka akhale otetezeka komanso ogwira ntchito, kumbukirani malangizowa.

• Osatambasula kuposa zomwe zili bwino. Kusapeza pang'ono pang'ono kumakhala kwachilendo, koma simuyenera kumva kupweteka kwinaku mukutambasula. Imani pomwepo ngati mukumva kupweteka.
• Khalani odekha. Gwiritsani ntchito mayendedwe osalala, odekha. Pewani kugwedezeka kapena kusuntha pamene mukugwirana. Samalani kwambiri ngati mukuchira kuvulala.
• Musaiwale kupuma. Kupuma kumatha kuthana ndi nkhawa komanso kupsinjika m'thupi lanu, komanso kukuthandizani kuti mukhale ndi nthawi yayitali.
• Yambani pang'onopang'ono. Yambani ndi zochepa zokha poyamba, ndipo onjezani kubwereza ndi kutambasula kwina mukamakhala osinthasintha.

Zitsanzo zazitali

Chizolowezi chokhazikika kumapeto kwa kulimbitsa thupi kwanu chitha kukhala ndi izi.

1. Pamwamba triceps kutambasula

Kutambasula uku kumayang'ana ma triceps anu ndi minofu m'mapewa anu.

1. Imani ndi mapazi anu kutambasula m'chiuno, ndikupukuta mapewa anu kumbuyo ndi pansi kuti mutulutse zovuta zilizonse.
2. Fikitsani dzanja lanu lamanja kudenga, kenako pindani chigongono chanu kuti mubweretse dzanja lanu lamanja pakati pakumbuyo kwanu.
3. Bweretsani dzanja lanu lamanzere kuti mukokere mokweza chigongono chanu chakumanja pansi.
4. Gwirani kutambasula uku kwa masekondi 20-30 musanasinthe mikono.
5. Bwerezani mbali zonse ziwiri kawiri kapena katatu, poyesera kutambasula mwakuwerezabwereza.

2. Biceps kutambasula

Kutambasula uku kumayang'ana ma biceps anu komanso minofu m'chifuwa ndi m'mapewa.

1. Imani molunjika, ikani manja anu kumbuyo kwanu ndikulowetsani manja anu pansi pa msana wanu.
2. Tambasulani manja anu ndi kutembenuzira manja anu kuti manja anu ayang'ane pansi.
3. Kenako, kwezani manja anu m'mwamba momwe mungathere mpaka mutamvekanso bwino.
4. Gwirani kutambasula uku kwa masekondi 30-40.
5. Bwerezani kawiri kapena katatu.

3. Cobra Pose

Kutambasula uku kumathandizira kuti muchepetse m'mimba mwanu, pachifuwa, ndi m'mapewa.

1. Gona m'mimba mwako ndi manja ako molunjika pamapewa, zala zikuyang'ana kutsogolo, ndipo mikono ikukoka mwamphamvu pafupi ndi chifuwa chako.
2. Sindikizani m'manja mwanu ndikufinya mivi yanu mumtima mwanu mukakweza mutu, chifuwa, ndi mapewa.
3. Mutha kukweza torso yanu pakati, theka, kapena kukwera.
4. Sungani zigongono zanu pang'ono.
5. Mutha kuloleza mutu wanu kuti ubwerere kuzamitsa zojambulazo.
6. Gwirani malowa masekondi 30-60.
7. Bwerezani nthawi 1 kapena 2.

4. Kukhala pansi kutambasula gulugufe

Kutambasula uku kumayang'ana ntchafu zamkati, ziuno, ndi kutsikira kumbuyo.

1. Khalani pansi ndi msana wanu molunjika ndi abs wanu.
2. Ikani mapazi anu pamodzi patsogolo panu. Lolani maondo anu agwadire kumbali.
3. Ikani manja anu pamapazi anu pamene mukukoka zidendene zanu kwa inu, kulola mawondo anu kupumula ndi inchi pafupi pansi.
4. Pumirani kwambiri, ndipo gwirani izi kwa masekondi 10 mpaka 30.

5. Kupinda patsogolo kumutu ndi bondo

Gwiritsani ntchito kutambasula kwa minofu kumbuyo kwanu, kubuula, mitsempha, ndi ng'ombe.

1. Khalani pamphasa wa yoga kapena pamalo ena omasuka.
2. Lonjezani mwendo wanu wakumanzere patsogolo panu, ndipo ikani phazi lanu lamanja mkati mwa ntchafu yanu yamanzere.
3. Lembani ndi kukweza manja anu pamwamba.
4. Exhale pamene mukukulitsa msana wanu ndikugwada m'chiuno mwanu.
5. Pumulani manja anu kumapazi, miyendo, kapena pansi.
6. Gwiritsani izi mpaka miniti.
7. Bwerezani kumbali inayo.

Mfundo yofunika

Ngakhale nthawi zina zimakhala zovuta kuti mudumphe mutatha kuchita masewera olimbitsa thupi, pali zifukwa zambiri zoti musanyalanyaze.

Osangokhala kutambasula kwamphamvu kumawongolera kusinthasintha kwanu komanso mayendedwe anu, kumathandizanso kuti minofu yanu ibwerere mwachangu mukamaliza kulimbitsa thupi, zomwe zimapangitsa kuti muchepetse ululu komanso kuuma.

Kukhazikika kokhazikika ndi njira yothandiza kwambiri yotulutsira kupsinjika ndi kusokonezeka mu minofu yanu, zomwe zingakuthandizeni kuti mukhale omasuka.

Lankhulani ndi dokotala wanu ngati mukudandaula za kutambasula, makamaka ngati muli ndi vuto kapena mukudwala.