Zochita 12 za Trampoline Zomwe Zidzasokoneze Thupi Lanu

Zamkati

• Mitundu ya trampolines
• Zolimbitsa thupi za mini trampoline
• 1. Kudumphadumpha
• Kuti muchite
• 2. Pelvic pansi imadumpha
• Kuti muchite
• Zochita za trampoline yayikulu
• 3. Tuck kudumpha
• Kuti muchite
• 4. Mbalame imadumpha
• Kuti muchite
• 5. Wokwera matako amalumpha
• Kuti muchite
• 6. Madontho ampando
• Kuti muchite
• 7. Kupindika
• Kuti muchite
• 8. Pike kudumpha
• Kuti muchite
• Kwa oyamba kumene
• 9. Mwendo umodzi wokha
• Kuti muchite
• 10. Kuthamanga mosiyanasiyana
• Kuti muchite
• Kwa okalamba
• 11. Kuthamanga nthawi zonse
• Kuti muchite
• 12. Kulumpha kozungulira
• Kuti muchite
• Zochita zina
• Masewera olumpha
• Kuti muchite
• Bokosi limadumpha
• Kuti muchite
• Momwe mungapewere kuvulala
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zochita za Trampoline ndi njira yabwino komanso yosangalatsa yolimbikitsira thanzi lanu la mtima, kukulitsa kupirira, komanso kuchepetsa nkhawa komanso kupsinjika. Amatha kukuthandizani kuti mukhale ndi magwiridwe antchito, kulumikizana, komanso luso lamagalimoto.

Zochita izi zimakhazikika kumbuyo kwanu, pakati, ndi minyewa yamiyendo. Mugwiranso ntchito mikono yanu, khosi lanu, ndi glutes.

Kafukufuku akuwonetsa kuti kupondaponda kumakhudza thanzi lamafupa, ndipo kumatha kuthandizira kukulitsa mphamvu ya mafupa ndi kulimba.

Mitundu ya trampolines

Zowonjezeranso ndi ma trampolines ang'onoang'ono omwe ali pafupi ndi nthaka, kuwapangitsa kukhala okhazikika komanso otetezeka. Zimapangidwa mwapadera kuti zizichita masewera olimbitsa thupi. Ma trampolines akunja ali ndi mphamvu zolemera kwambiri ndipo amakupatsani malo ambiri oti musunthe.

Gulani zopangirako zopondera komanso zakunja pa intaneti.

Pemphani kuti muphunzire momwe mungapangire masewera olimbitsa thupi owonjezera komanso otetezeka.

Zolimbitsa thupi za mini trampoline

Tikuyendetsani m'mayeso angapo kuti muyesere kubweza. Onani vidiyo iyi kuti mumveke zina mwazochita:

1. Kudumphadumpha

Mukamalumphira ma jacks, pindani kutsogolo kwanu pang'ono. Muthanso kuchita izi mwa kukweza mikono yanu m'mapewa mmalo mokweza pamwamba.

Kuti muchite

1. Imani ndi mapazi anu pamodzi ndi mikono yanu pambali pa thupi lanu.
2. Kwezani manja anu pamwamba pamene mukudumpha mapazi anu.
3. Kenako bwererani kumalo oyambira.
4. Pitirizani kwa mphindi imodzi kapena zitatu.

2. Pelvic pansi imadumpha

Ntchitoyi imayang'ana pansi pakhosi ndi minyewa yanu.

Kuti muchite

1. Ikani mpira wawung'ono kapena kutchinga pakati pa mawondo anu.
2. Pang'ono ndi pang'ono modumpha mmwamba ndi pansi.
3. Ganizirani zokhala ndi minofu mdera lanu la m'chiuno.
4. Finyani mpirawo mwa kuyika ntchafu zanu zamkati.
5. Pitirizani kwa mphindi imodzi kapena zitatu.

Zochita za trampoline yayikulu

Tsopano, titha kuchita masewera olimbitsa thupi asanu ndi limodzi omwe mungachite pa trampoline yayikulu. Kuti muyambe ndikuphunzira zina mwazofunikira, onani kanemayu:

3. Tuck kudumpha

Kuti muchite

1. Kuyimirira, kudumpha ndikulumikiza maondo anu pachifuwa.
2. Mukamatera, tulukani.
3. Mukangozipeza, mutha kuchita chilichonse modumpha.
4. Pitirizani kwa mphindi imodzi kapena zitatu.

4. Mbalame imadumpha

Kuti muchite

1. Imani ndi mapazi anu m'chiuno mwanu ndi mikono yanu pambali pa thupi lanu.
2. Lumpha ndikutambasulira phazi lako lonse kuposa chiuno chako.
3. Ikani malo okhala squat.
4. Bwerani mawondo anu kuti ntchafu zanu zikhale zofanana ndi pansi.
5. Lonjezerani manja anu patsogolo panu.
6. Imani molunjika kuti mubwerere poyambira.
7. Chitani 1 mpaka 3 seti ya 8 mpaka 12 yobwereza.

5. Wokwera matako amalumpha

Kuti muchite

1. Kuyambira pomwepo, yambani kuthamanga m'malo mwake.
2. Kenaka pindani bondo lanu kuti muthamangitse phazi limodzi panthawi, ndikubweretsa phazi lanu.
3. Kuti mupeze zovuta zambiri, bwerani pansi ndikugwada mawondo onse nthawi yomweyo, ndikubweretsa mapazi anu kumbuyo kwanu.
4. Pitirizani kwa mphindi imodzi kapena zitatu.

6. Madontho ampando

Kuti muchite

1. Kuyimirira, kudumpha ndikukweza miyendo yanu molunjika.
2. Sungani miyendo yanu pamene mukufika pansi.
3. Ikani manja anu pansi kuti muthandizidwe.
4. Bwererani mpaka kuyimirira.
5. Pitirizani kwa mphindi imodzi kapena zitatu.

7. Kupindika

Zochita izi zimakhazikitsa mgwirizano ndikugwira ntchito kumtunda, kumbuyo, komanso pachimake.

Kuti muchite

1. Imani ndi mapazi anu molunjika m'chiuno mwanu ndi mikono yanu pambali pa thupi lanu.
2. Lumpha ndikutembenuzira miyendo yanu kumanzere pamene mukuzungulira thupi lanu lakumanja kumanja.
3. Bwererani pamalo oyambira mukafika.
4. Kenako tulukani ndikutembenuzira miyendo yanu kumanja pamene mukuzungulira thupi lanu lakumanzere kumanzere.
5. Chitani 1 mpaka 3 seti ya 8 mpaka 16 zobwereza.

8. Pike kudumpha

Kuti muchite

• Kuyimirira, kudumpha ndikukweza miyendo yanu patsogolo panu.
• Wonjezerani manja anu kuti mufike manja anu kumapazi anu.
• Pitirizani kwa mphindi imodzi kapena zitatu.

Kwa oyamba kumene

Yambani ndi izi ngati mwatsopano ku trampoline kudumpha.

9. Mwendo umodzi wokha

Ntchitoyi imalimbitsa mphamvu ya bondo komanso kusamala.Sungani mwendo mwendo wanu wokhazikika kuti bondo lanu lisagwe pakati.

Kuti muchite

1. Imani ndi mapazi anu mtchire patali.
2. Lembetsani kulemera kwanu kuphazi lanu lakumanzere ndikukweza phazi lanu lamanja.
3. Lumpha mmwamba mpaka pansi kwa mphindi ziwiri.
4. Kenako chitani mbali inayo.

10. Kuthamanga mosiyanasiyana

Kuti muchite

1. Jog kuchokera mbali ndi mbali kangapo.
2. Kenako yesani kuthamanga ndikulimba mtima.
3. Pambuyo pake, yendani ndi manja anu pamwamba.
4. Kenako, thamangani mbali ndi mbali.
5. Gwiritsani mphindi 1 mpaka 2 pakusintha kulikonse.

Kwa okalamba

Zochita izi ndizabwino kwa okalamba omwe akufuna kuchita masewera olimbitsa thupi ochepa.

11. Kuthamanga nthawi zonse

Yambani pokweza mawondo anu mainchesi angapo kuchokera pamwamba. Pamene mukupita patsogolo, kwezani mawondo anu momwe mungathere.

Kuti muchite

1. Imani ndi msana wanu molunjika kapena tsamira pang'ono.
2. Kwezani mawondo anu patsogolo panu kuti mulowe m'malo.
3. Pump manja anu otsutsana.
4. Pitirizani kwa mphindi 1 mpaka 4.

12. Kulumpha kozungulira

Kuti muchite

1. Kuyambira pakuimirira, tulukani, sungani miyendo yanu pamodzi.
2. Nthawi yomweyo, kwezani manja anu pamwamba.
3. Lembetsani kumbuyo kumalo oyambira.
4. Pitirizani kwa mphindi imodzi kapena zitatu.

Zochita zina

Ngati mulibe trampoline, koma mukufuna kuchita masewera olimbitsa thupi ofanana ndi omwe amagwira ntchito pa trampoline, yesani izi:

Masewera olumpha

Onjezerani kukana pokhala ndi cholumikizira m'manja.

Kuti muchite

• Imani ndi mapazi anu wokulirapo kuposa chiuno chanu.
• Pepani m'chiuno mwanu kuti mulowe munkhokwe.
• Limbikitsani mtima wanu pamene mukuyenda kumapazi anu kuti mudumphe mmwamba momwe mungathere.
• Nthawi yomweyo, onjezani manja anu pamwamba.
• Pewani modekha ndikutsikira kumbuyo mu squat.
• Chitani 2 mpaka 3 seti ya kubwereza 8 mpaka 14.

Bokosi limadumpha

Pazochitikazi, ikani bokosi kapena chinthu chomwe chili pafupi ndi phazi pansi.

Kuti muchite

• Imani kumanja kwa bokosilo.
• Bwerani mawondo anu kudumpha pamwamba pa bokosi, ndikufika kumanzere.
• Kenako bwererani kumalo oyambira.
• Uku ndi kubwereza kamodzi.
• Chitani 1 mpaka 3 seti ya kubwereza 8 mpaka 14.

Momwe mungapewere kuvulala

Khalani otetezeka mukamagwiritsa ntchito trampoline. Nthawi zonse mugwiritse ntchito trampoline yokhala ndi khoka lachitetezo, chogwirira, kapena njanji yachitetezo kuti mutetezedwe. Ngati mukudumpha kunyumba, ikani trampoline yanu kuti ikhale kutali ndi zinthu monga mipando, ngodya zakuthwa, kapena zinthu zolimba.

Gwiritsani ntchito mawonekedwe oyenera pokhala okhazikika. Sungani msana wanu, khosi, ndi mutu wanu, ndipo musalole kuti mutu wanu usunthire kutsogolo, kumbuyo, kapena mbali. Nthawi zonse tulukani pogwiritsa ntchito mawondo opindika pang'ono m'malo mowatseka. Valani nsapato za tenisi kuti muthandizire.

Lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi ngati muli ndi zovulala zilizonse, matenda, kapena kumwa mankhwala aliwonse.

Imani nthawi yomweyo ngati mukumva kuwawa, kupuma movutikira, kapena kukomoka. Mutha kumva kuti muli ndi chizungulire kapena mutu pang'ono mukayamba. Izi zikachitika, pumulani ndikukhala pansi mpaka mutayambiranso.

Mfundo yofunika

Kulumpha kwa Trampoline ikhoza kukhala njira yothandiza yolimbitsa thupi lanu, ndipo itha kukhala nthawi yopumula yochita masewera olimbitsa thupi. Izi zolimbitsa thupi zochepa zimatha kulimbikitsa mphamvu, kukhala ndi thanzi lamtima, komanso kukonza bata.

Onetsetsani kuti mukugwiritsa ntchito mawonekedwe oyenera ndikusunga thupi lanu kuti likhale lopindulitsa. Koposa zonse, sangalalani ndipo sangalalani.