Best Kupita Ndege

Pitirizani kusinthasintha komanso zopangira zinthu ngati mukuyenda

Bicycle ndizochita masewera olimbitsa thupi omwe angapangitse kuti zikhale zovuta m'magulu angapo aakulu. Kutambasula mukamaliza njinga kungakhale ndi phindu lamtundu uliwonse pakakhala bwino. Onetsetsani kuti muwone ndondomeko zotetezedwa bwino .

1 - Kutambasula kwa Quad Kutsika

Quadriceps (quads) ndi gulu la minofu patsogolo pa ntchafu. Minofu imeneyi ndi yotchuka kwambiri m'mabasiketi ndipo nthaŵi zambiri amatha kutopa ndi kupondaponda. Apa pali zosavuta kuimirira quadiceps kutambasula . Mungafune kukhala ndi khoma kapena cholembera chothandizira kuti mugwirizane.

1. Pamene mukuyima, khalani bondo lanu lakumanja ndikubweretsa chidendene chanu kumalo anu.
2. Fikirani mkono wanu ndi dzanja lanu lamanzere (lamanzere).
3. Imirirani molunjika ndi kukokera minofu yanu ya m'mimba, mutamangirira pamodzi.
4. Gwirani kutambasula kwa masekondi 20 mpaka 30.
5. Tulutsani ndi kubwereza kumanzere kumanzere.

2 - Kutsika kwa Ng'ombe

Ng'ombe yamphongo (gastrocnemius) ikuyenda kumbuyo kwa mwendo wanu wapansi. Achinyamata oyendetsa maulendo amatha kugwiritsa ntchito minofu imeneyi nthawi zonse panthawi yopenda. Mukhoza kupanga ng'ombe zosiyanasiyana. Izi zikhoza kuchitika kuimirira:

1. Imani phazi kutali ndi khoma, kuyang'anizana nalo.
2. Lonjezerani mwendo umodzi kumbuyo kwanu, mukuweramitsa bondo lanu ndipo mapazi anu agone pansi.
3. Onetsetsani kutsogolo ndi kugwada patsogolo, ndikukumana ndi vuto la msana wanu wam'mbuyo. Ngati kuli kotheka, yonjezerani dzanja lanu kukhoma kuti muthandizidwe.
4. Gwira masekondi 10.
5. Bwerezani ndi mwendo wina.

3 - Kutambasula kwa Hip ndi Lower Back

Ndibwino kutsegula m'chiuno ndi kutambasula minofu, kubuula, ndi kumbuyo. Kukhala pansi, ngakhale pa bicycle, kumayambitsa minofu imeneyi kuti ifupikitse ndipo gulu la minofu likutsutsa. Chiuno ichi ndikutsika kumbuyo kwachitsulo ndi chachikulu kwa golfers.

1. Yambani mtsogolo kutsogolo ndi dzanja lanu lamanja patsogolo. Ikani bondo lanu lakumanzere pansi.
2. Ikani mbali yanu yolondola mkati mwa bondo lanu lakumanja.
3. Lembani mzere wanu wamanja moyenera mu bondo lanu lakumanja ndi kupotoza miyendo yanu kumanzere.
4. Fikirani mkono wanu wakumanzere kumbuyo kwanu mpaka mutamveketsa bwino m'mbuyo ndi kumbuyo kwanu.
5. Lembani kutambasula kwa masekondi pafupifupi 20 mpaka 30, kenako mutulutse
6. Bwerezani ku mwendo wina.

4 - Hip Flexors ndi Psoas Stretch

Mphuno yotchinga ndi gulu la minofu yomwe imabweretsa miyendo mmwamba pamtengo. Oyenda maulendo nthawi zambiri amakhala ndi mchira mwamphamvu chifukwa kusintha kwake sikungalole kuti ntchafu ikhale yowonjezera. Kusunga mchiuno kumathandiza kuti tipewe kusamvana kwa mitsempha ndi kuuma kwapambuyo. Gwiritsani ntchito chipsinjo ichi ndi psoas kutambasula , zomwe zingachitidwe kuimirira, kapena chithunzithunzi chapamwamba kwambiri chikutsika mpaka pansi.

1. Imani ndi phazi lanu lakumanja ndipo phazi lanu lamanzere libwezere. Lembani bondo lanu lamanja pamtunda wa 90-degree kupita patsogolo.
2. Ikani manja anu pa bondo lanu kutsogolo ndikukankhira pansi, kusuntha m'chiuno chanu kuti mumveke kumbali yanu ya kumanzere.
3. Gwiritsani kutambasula kwa masekondi 20 mpaka 30, kumasulidwa.
4. Bwerezani ku mwendo wina.

5 - Mphindi Wosavuta

Anthu othamanga maulendo amathera nthawi yochulukira pazitsulo. Kutambasula kwakukulu kumathandiza kutsegula chifuwa ndi kumasula.

1. Yambani ndi omasuka mapewa. Kwezani dzanja lanu lamanja ndikuweramitsa utawu, ndikubweretsa dzanja lanu kumbuyo kwanu kuti mukhudze kumbuyo kwanu.
2. Bweretsani dzanja lanu lamanzere pamwamba pa mutu wanu ndikuyika dzanja lanu lamanzere kumanja kwanu kumanja kuti muthandize mmanja mwanu pakanja.
3. Gwiritsani masekondi 10 mpaka 15, kenako nkumasula.
4. Bwerezani ndi dzanja lamanzere.

6 - Ndakhala pansi pa Hamstring Stretch

Mofanana ndi minofu yotchinga, zinyama sizimayendetsa panjinga ndipo zimatha kukhala zovuta. Kutambasula kwachitsulo kumathandiza kuti mukhale ndi nthawi yaitali mu hamstrings.

1. Khalani ndi miyendo yonseyo molunjika.
2. Yambani manja anu ndikugwada m'chiuno, kuweramitsa mawondo anu. Lembani mpaka momwe mungathe.
3. Gwiritsani masekondi 15 mpaka 30. Khazikani mtima pansi.
4. Bwerezani katatu.

7 - Sitima ya Plantar Fasciitis

Ngati muli ndi ululu uliwonse wa phazi pamene mukuwombera njinga, chomera ichi chimathandiza kuthetsa ululu pamtunda wa planta, gulu la zida zolimba zomwe zimayenda pansi pa phazi mpaka chidendene.

1. Pamene mukukhala, pitani patsogolo ndi kumvetsetsa phazi lanu. Ngati ndi zophweka, mungathe kuchita izi mwa kudutsa phazi lanu ndikugwira phazi lanu.
2. Sungani zala zanu kumaso anu, mukumva kutambasula pansi pa phazi lanu. Mutha kuthandizira phazi lanu ndi dzanja lanu.
3. Gwira masekondi 10.
4. Chitani katatu katatu pa phazi lililonse, kusinthasintha mapazi.

8 - Piriformis Yambani: Pigeon Yambani

Anthu othamanga maulendo amafunika kutambasula kwa bandida ndi piriformis. Izi ndizowonjezereka kwambiri, zomwe nthawi zina zimatchedwa njiwa yomwe imakhala yoga.

1. Yambani kukankhira mmwamba pamanja ndi zala.
2. Gwiritsani bondo lanu kutsogolo, likulitseni kuti phazi lanu lakumanja lilozere ku dzanja lanu lamanzere ndipo mbali yina ya bondo lanu ndi minofu ikukhudza pansi.
3. Gwiritsani mwendo wanu wamanzere kumbuyo komwe kuli bwino, kutsika thupi lanu pansi, kusunga chiuno chanu pansi.
4. Manja anu akhoza kukhala pambali panu ndi zala zikuthandizani kupereka malire, kapena mutha kutsogolo ndikugwirana ndi zida zanu pansi.
5. Gwirani masekondi 30 mpaka 60 otambasula ndikumasulidwa.
6. Bwerezani ndi mwendo wina.