7 Kupambana Kwambiri kwa Snowboarding

Ndondomeko yosavuta, 5-Mphindi Yomwe Mungathandizire Kuchepetsa Kuvulaza

Snowboarding ndi masewera okoma koma ovuta omwe amafuna mphamvu, mphamvu, ndi chipiriro. Kuti muteteze kuvulala ndikuchita bwino, nkofunika kutambasula bwino musanaganize za kugunda m'mapiri.

Nazi zisanu ndi ziwiri zosavuta zomwe mungachite kuti musinthe kusintha kwa chiuno chanu komanso thupi lanu lapansi komanso thupi lanu lapamwamba. Mungathe kuchita izi panja ndikubwereza maulendo angapo ngati mukufunikira.

Hip Flexors Yongolani

Mphuno yotchinga ndi imodzi mwa mitsempha yofunika kwambiri yowonongeka. Iwo ali ndi udindo wobweretsa miyendo yanu ndi thunthu palimodzi, kaya mukukwezera mwendo wanu ku chifuwa chanu kapena kuponyera chifuwa chanu kumbuyo kwa mwendo wanu.

Imodzi mwa njira zabwino kwambiri izi ndizomwe zimayimirira. Kwa ichi, mungafunikire:

1. Imani ndi miyendo yanu mofanana.
2. Bwerani mawondo anu ndi kuyendetsa mwendo wanu wakumanja kumbuyo momwe angathere, kupumula pa mpira wa phazi lanu.
3. Sungani nokha mwa kugwira bondo lanu lakumanzere.
4. Lembetsani mwendo wanu wobwerera, koma musatseke bondo.
5. Lonjezani kutambasula popanda kuwonjezera.
6. Gwiritsani masekondi 20 mpaka 30.
7. Bwerezani kumbali ina.

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Kuwongolera Ng'ombe

Mtundu wa gastrocnemius kumbuyo kwa mwana wanu wamphongo umakuthandizani kuti musonyeze zala zazing'ono ndikupangitsa kuti ziphuphu zikudumphidumpha.

Ng'ombe yowimirira imatambasula njira yosavuta komanso yowonjezera yokonzetsa minofu iyi. Kwa kutambasula uku, muyenera kutero:

1. Yang'anani ndi khoma kapena mtengo, utaima masentimita 12 mmbuyo.
2. Lonjezerani mwendo wamanja kumbuyo kwanu, mutsike pansi pansi pansi ndi bondo lanu lakumbuyo molunjika.
3. Khalani pafupi ndi khoma kapena mtengo mpaka mutamva kuti muli ndi vuto mu ng'ombe yoyenera.
4. Gwiritsani masekondi 20 mpaka 30.
5. Bwerezani ndi mwendo wotsutsana.

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Kuthamanga kwa Hip ndi Kumbuyo Kwambiri

Izi ndizofunika kwambiri kuti chipale chofewa chitseguke pamene chimatseguka m'chiuno pamene chimatambasula minofu, kubuula, ndi kumbuyo. Amagwiritsanso ntchito kuthyola mchiuno ndi psoas .

Kuti mutenge mbali yothandizira ndi yocheperapo:

1. Yambani mtsogolo kutsogolo ndi dzanja lanu lamanja patsogolo.
2. Dulani mawondo anu akumanzere pansi.
3. Ikani mbali yanu yolondola mkati mwa bondo lanu lakumanja.
4. Pamene mukukankhira kumbuyo kwa bondo lanu lakumanja, mutembenuzire kumanzere.
5. Tsopano tambani mkono wanu wakumanzere kumbuyo kwanu mpaka mutamva bwino. Gwiritsani masekondi pafupifupi 20 mpaka 30.
6. Bwerezani ndi mwendo wotsutsana.

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Kuyimitsa Quads Kutambasula

Ma quadriceps (quads) amachititsa ntchito zambiri panthawi ya snowboarding. Izi ndi minofu kutsogolo kwa ntchafu yomwe imakweza mwendo wanu ndikuyendetsa bondo.

Apa pali zosavuta koma zogwira bwino zomwe zimatambasula zomwe mungachite pamene mukuyima:

1. Imani pang'onopang'ono pansi mutanyamula khoma kapena mtengo kuti muthandizidwe.
2. Bendani bondo lanu lakumanja ndikubweretseni chidendene kumbuyo kwanu.
3. Fikirani kumbuyo ndi dzanja lanu lakumanzere ndikugwiritseni mamba
4. Imani molunjika ndipo mosamala mutengeke molondola kumakowa kuti muzisamala kuti musazengereze.
5. Gwiritsani masekondi 20 mpaka 30.
6. Bwerezani ndi mwendo wotsutsana.

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Ndakhala pansi pa Hamstring Stretch

Kutambasula uku kumathandiza kuti mukhale wotalika mu hamstrings ndi kumbuyo (zonse zomwe zimakhala zolimba komanso zochepa). Mitengoyi imakhala kumbuyo kwa ntchafu ndipo imatuluka kuchokera pa bondo mpaka kumadzulo. Nthawi zambiri amagwira ntchito motsutsana ndi quads.

Kuthandiza kukhala pansi pamtambo:

1. Pezani malo okhala pansi ndi miyendo yanu yonse molunjika.
2. Yambani ndi mikono yonse ndi kugwa m'chiuno.
3. Tsopano pang'onopang'ono mupitirire patsogolo, kuweramitsa mawondo anu molunjika.
4. Gwiritsani masekondi 30 mpaka 40.

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Kuimirira Mbampanda

Kutambasula kwakukulu kumathandiza kutsegula chifuwa ndi thupi lanu ndikukutetezani. Onetsetsani kuti mupitirize kukweza mutu wanu ndikukaniza kukakamizika kupindika khosi lanu. Kuyamba:

1. Ikani dzanja lanu lamanja kumbuyo kwa mutu wanu.
2. Kusunga goli lanu likuwonekera pamwamba, pita ku dzanja lanu lamanja mpaka kutali kumbuyo kwanu momwe mungathere.
3. Gwirani dzanja lamanja ndi dzanja lamanzere.
4. Pang'onopang'ono kukoka chigoba kumutu.
5. Gwiritsani masekondi 20 mpaka 30.
6. Bwerezani ndi mkono wotsutsana.

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IT Band Yongolani

Bungwe la ITI (IT) ndi lolimba kwambiri lomwe limathamangira kunja kwa ntchafu yanu yomwe imathandiza kuti zikhale zolimba. Otsogolera akufunikira izi kuti zisamangidwe. Kuti muyambe kutambasula gulu la IT:

1. Imani bwino.
2. Lendani phazi lanu lamanja kumbuyo kwa mwendo wakumanzere.
3. Khala kumbali ya kumanzere, ndikufikira mutu wako ndi dzanja lako lamanja.
4. Tsopano tambasulani dzanja lamanja mwinamwake mpaka mutamvekanso mbali ya IT band.
5. Gwiritsani masekondi 20 mpaka 30.
6. Bwerezani ndi mwendo wotsutsana.

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