Soccer ndi maseŵera ovuta omwe amafuna mphamvu, mphamvu, chipiriro, ndi kusinthasintha. Ngati mukusewera mpira, kutenthetsa ndi kuzizira ndi zochita zolimbitsa bwino zingakhale ndi ubwino wambiri ngakhale mutakhala ndi luso liti.
Chifukwa Chothandizira N'chofunika Kwambiri
Kutambasula ndi chinthu chofunika kwambiri pa ntchito iliyonse yochita maseŵera. Kutentha komwe kumaphatikizapo kutambasula kwakukulu kumathandiza kuti minofu ikhale yotentha ndi kukonzekera ntchito yomwe akufuna kuchita. Njira zowonongeka bwino zimapangidwa bwino kumapeto kwa zochita masewera olimbitsa thupi kapena mpikisano ndipo zimalola kuti minofu iziyenda mozungulira nthawi zonse mukakhala ofunda komanso omasuka.
Kuchita zoyendayenda bwino pa nthawi yoyenera kungathandize kwambiri kuchepetsa chiopsezo chokhalira zovulaza zambiri za mpira (kuphatikizapo kukopa, misonzi, ngakhale kupsinjika) pamene mukuthandiza othamanga kukhala ndi mawonekedwe ozungulira omwe akugwiritsa ntchito kwambiri . Kutambasula bwino kungathandizenso kuthamanga msanga mutatha kuchita masewera olimbitsa thupi
Kuphunzira kutambasula molondola ndikulunjika bwino, koma othamanga ambiri sanagwiritsepo nthawi kuti aphunzire zofunikira za pulogalamu yapamwamba yolumikiza. Zowonjezera izi zikuphatikizapo kupanga maulendo osiyanasiyana, kusuntha pang'onopang'ono kudutsa kwathunthu, ndi kutambasula kwa masekondi 15 mpaka 30. Ndikofunika kumasula pang'onopang'ono.
Nthawi yoti muzitha
Nthawi yowonjezera yakhala yothetsa mkangano kwa nthawi yina, koma mfundo zoyambirira ndizokhazikika pakatha masewera olimbitsa thupi. Zimalimbikitsanso kuti ochita masewera azitha kutentha, zomwe zimaphatikizapo kugwira ntchito, monga kuthamanga, kulumphira zingwe, kulumikiza chingwe, ndi njira yowonongeka kwa mphindi zisanu kapena 10 musanayambe kuchita masewera olimbitsa thupi.
1 - Hip Flexors ndi Psoas Stretch
Mphuno ya mchiuno ndi gulu la minofu yomwe imabweretsa miyendo mmwamba ku thunthu ndikuthandizira kutulutsa mpira wamphamvu kwambiri. Amagwira ntchito yaikulu mpira ndi masewera ena akumidzi ndipo ayenera kutambasula bwino.
2 - Kuthamanga kwa Quad yoima
Quadriceps (quads) amapanga gulu la minofu patsogolo pa ntchafu. Minofu imeneyi ndi minofu yamphamvu yomwe imagwiritsidwa ntchito pozembera ndi kukankha ndipo nthawi zambiri zimakhala zofooka komanso zowonongeka. Kuima kotayika kotambasuka ndi kosavuta kumapangitsa kuti muzichita paliponse pamene mukuima.
3 - Kutambasula Ng'ombe
Ng'ombe, kapena gastrocnemius, minofu ikuyenda kumbuyo kwa mwendo wanu wakumunsi ndipo imagwiritsidwa ntchito nthawi zonse pamene ikuyenda mmwamba ndi pansi. Mitundu ya ana a ng'ombe imatha kufooka mosavuta, ndipo imatha kukoka kapena kubvumbuluka mmavuto. Chifukwa cha izi, kutambasula ana anu asanayambe kuchita maseŵera ndi ofunika kwambiri.
4 - Kunamizira Piriformis
Pali njira zambiri zowonjezera minofu ya piriformis imene ili pansi pa mnofu wa gluteus (butt). Ntchitoyi ndi yosavuta kuchita ndipo ndi njira yofulumira kuti mutsegule ndi kutsegula m'chiuno ndipo mulowetse minofu ya piriformis. Musaiwale kutambasula mbali zonse ziwiri.
5 - Ndakhala pansi pa Groin ndi Inner Thigh Stretch
Kutambasula kwina, komwe nthawi zina kumatchedwa gulugufe, kutambasula kwakukulu kwa osewera mpira. Zimathandiza kutambasula minofu yambiri mu ntchafu ndi kubuula.
6 - Kutambasula kwa Hip ndi Lower Back
Kutambasula uku kumatsegula m'chiuno pamene kumatulutsa minofu, kuphuka, ndi kumbuyo. Lembani kutambasula kwa masekondi 30 ndikusintha mbali ndi kubwereza.
7 - Iliotibial (IT) Bandula
Bungwe la ITI (banditibial (IT) ndi gulu lolimba la utsi umene umathamangira kunja kwa ntchafu yomwe imakhazikitsa ziwalo. Dera limeneli lingakhumudwitse chifukwa chogwiritsa ntchito mopitirira muyeso, kotero ndikofunikira kwambiri kutambasula izi zisanachitike ntchito yovuta. Kuimirira IT band kutambasula ndi njira yofulumira kulumikiza gulu la IT.
Zambiri
8 - Ndakhala pansi pa Hamstring Stretch
Mitengoyo imayenera kukhala yolimba koma osati yolimba kuti ipirire zofuna zoyendetsa ndi kukankha ndi kuyamba mofulumira ndikuyimira pa masewera a mpira. Kutambasula kowonongeka kumeneku kungathandize kukhalabe ndi nthawi yaitali mu hamstrings.
9 - Achilles Tendon - Chigulo Chingwe
Matenda Achilles angakhale ovulazidwa ngati ali olimba, ofooka, kapena otopa. Gwiritsani ntchito kutambasula uku kuti mukhale omasuka. Chinsinsi chochita izi kutambasula molondola ndi kugwadira bondo la phazi la kutsogolo ndikusunga chidendene pansi. Kutambasula kuyenera kumvekedwa mu tendon Achilles, pamwamba pa chidendene.
10 - Mphindi Wosavuta
Kutambasula kwakukulu kumathandiza kutsegula chifuwa ndi kumasula mapewa olimba musanayambe kusewera mpira.