Chifukwa chiyani muyenera kutambasulira
Kukhazikika ndi malo amodzi omwe sitingaganize mozama, kupatulapo kuchita zochepa pang'ono musanayambe kuchita masewera olimbitsa thupi. Ndipotu, kutambasula ndi chinthu chimodzi chomwe ambirife timadumpha pamene tikutha nthawi, mphamvu ndi cholinga . Pambuyo pake, kutambasula sikuwotcha makilogalamu ambiri, chifukwa chiyani mumadandaula?
Kukhala wathanzi ndi woyenera ndi zoposa kungotentha mafuta. Chifukwa chimodzi chokhalira ndi nthawi yotambasula ndi chophweka chakuti minofu yosinthasintha imalola mamembala anu kuti azitha kuyenda mozungulira.
Zomwe mukuyendazi ndi momwe mumagwiritsira ntchito kwambiri pazochita zanu zonse, motero, ntchito yanu.
Momwe Mitsempha Yabwino Ikhoza Kuvulaza Ntchito Yanu
Ganizilani zomwe zimachitika mukamakhala kwinakwake m'thupi lanu. Ngati muli ndi mchiuno mwamphamvu, mwinamwake simungathe kuchita chipewa chokwanira - kuphimba pansi mpaka kumbuyo ndi kumbuyo kwanu, osagwedezeka, mawondo kumbuyo kwa zala.
Ngati chiuno chanu chiri cholimba, mwinamwake simungathe kukhala otsika kapena mwinamwake mbali zina za thupi lanu zimachokera kuti mubwezeretse m'chiuno mwamphamvu.
Izi zikutanthawuza zinthu ziwiri: Simukupeza zomwe mungathe kuchokera ku zochitikazi, ndipo ngati mukupitirizabe kuchita zimenezi, mukhoza kumangokhala ndi vuto lopanikizika.
Ubwino Wowamba
Kutambasula sikukungokuthandizani kuti mupindule kwambiri ndi ntchito yanu, kungakuthandizeni kuti mukhale bwino ngati mutakalamba. Ndipotu, zina mwa phindu la kutambasula ndi izi:
- Kupititsa patsogolo ntchito ndi kuchepa kwa ngozi. Chinthu chimodzi: Zofufuza zasonyeza kuti kutambasula sikuthandizira kuchepetsa kupweteka kuntchito yanu, kotero musayembekezere kuti kuchiza zonse zomwe zikukuthandizani. Komabe, kusunga kuchuluka kwa kusinthasintha kumene mukufunikira kuti muteteze bwino n'kofunika pa thanzi lanu lonse.
- Kufooka kwa minofu ndi kuchepa kwabwino
- Kupweteka pang'ono kumbuyo
- Kuwonjezeka kwa magazi ndi zakudya ku ziphuphu
- Kulimbitsa mgwirizano
- Kutulutsa minofu yambiri ya minofu
- Kupititsa patsogolo kukonzanso minofu pamene kuchepetsa kupanikizika
- Kuwathandiza mu kayendetsedwe kopanda kupweteka
- Zimamveka bwino
Mmene Mungagwiritsire Ntchito
Kukhazikitsa dongosolo losinthasintha ndilosavuta, mutakhala ndi zochitika zina ndikuganiza bwino momwe mungachitire izo molondola.
Kutambasula ndi imodzi mwa njira zabwino kwambiri zogwirira ntchito thupi lanu ndi chinthu chabwino kwambiri pazimene mungathe kuchita nthawi iliyonse, pafupifupi kulikonse.
Simukusowa zipangizo zapadera, kanthawi kochepa chabe komanso malo okwanira thupi lanu lonse.
Zina mwa malangizo othandizira kutambasulira:
- Kutambasula pambuyo pochita masewera - Zofukufuku zasonyeza kuti kutambasula musanayambe kuchita masewera olimbitsa thupi sikulepheretsa chiopsezo chathu chovulaza kapena kupweteka. Ndipotu, minofu yotentha imatha kuvulaza. Ngati cholinga chanu ndikuwonjezera kusintha, ndi bwino kutambasula mukamapanga thupi lanu pamene minofu yanu ili yotentha komanso yosavuta. Mukhozanso kutambasula mukatha kusamba kapena kutsekemera mu kapu yotentha.
- Tambani minofu yomwe munagwira ntchito panthawi yopuma - Ngati mulibe nthawi yambiri, yang'anani minofu yanu yaikulu kapena minofu yomwe imakhala yolimba kwambiri monga chiuno, quads, hamstrings, calves, ndi chifuwa.
- Musadandaule - Pamene mukuyendetsa static, musazengereze. Gwiritsani ntchito malo omasuka mpaka mutamveketsa bwino minofu yanu. Siziyenera kupweteka ndi kukupweteka zingakuchititseni kuti musakanike.
- Gwirani chingwe chilichonse kwa masekondi 15-30 kuti muthetse zowonjezereka.
- Kutambasula tsiku lonse - Kutambasula pamene muli ofunda kungapangitse kusinthasintha, koma kutambasula tsiku lonse kungakuthandizenso kuchepetsa mavuto ndi nkhawa. Ngati mwatanganidwa kuntchito, yesetsani izi kukhala pansi kwa ogwira ntchito ku ofesi .
Ntchito Yanu Yodzichepetsa
Ntchito yolimbitsa thupi siimayenera kutenga nthawi yaitali. Ndipotu, mukhoza kupeza thupi lonse lokhazikika ndi zochepa zozizwitsa.
Zochita zomwe zili m'munsiyi zakonzedwa kutambasula minofu yonse, makamaka minofu yomwe imakhala yolimba kwambiri monga chifuwa, hamstrings, ndi m'chiuno.
Chitani izi patangotha ​​kutanganidwa kwanu ndi tsiku lonse kuti musamapanikizika kwambiri, kukhala ndi nthawi yopuma, komanso kuyendayenda bwino.
| Kukhazikika Maganizo |
| Mphindi Yokwera - Imani, tengani mwendo umodzi molunjika patsogolo panu, mutapuma chidendene. Ndi kumbuyo kosalala, nsonga yochokera m'chiuno mpaka mutatambasula kumbuyo kwa miyendo. Gwiritsani masekondi 30 ndikubwereza kumbali inayo. |
| Ng'ombe Yotambasula - Tengani phazi limodzi kumbuyo kwanu, mwendo molunjika. Pewani chidendene kumbuyo pamene mukugwada bondo, kutsogolo kwa mwana wa ng'ombe. Gwiritsani masekondi 30 ndikubwereza kumbali inayo. |
| Chifuwa Tambasula - Takhala pansi kapena mutayima, titengeni mikono kumbuyo kwanu, ndikukakamiza zala limodzi ngati mungathe (ngati musangotenga mikonoyo mpaka momwe mungathere). Yambani manja ndikuwanyamulira pang'ono, mutenge m'chifuwa chanu. |
| Triceps Kutambasula - Kukhala pansi kapena kuimirira, kutenga mkono umodzi molunjika ndikuweramitsa chigoba, kutenga dzanja kumbuyo kwa mutu wako. Gwiritsani ntchito dzanja lina kuti mutenge pang'onopang'ono pamphuno, ndikukumana ndi dzanja lanu. Gwirani ndi kubwereza kumbali inayo kwa masekondi 30. |
| Kuwongolera Pamodzi - Khalani pansi kapena mutayima, mutengeni dzanja lamanja molunjika pachifuwa kotero kuti zala zanu zikulozera ku khoma lamanzere. Gwiritsani ntchito dzanja lanu lamanzere kuti mukoke pa mkono, mutambasule phewa. Gwiritsani masekondi 30 mbali iliyonse. |
| Hip Stretch - Kugona pansi, kuwoloka kumanzere kumbuyo kwa bondo. Ikani manja kumbuyo kwa ntchafu yowongoka ndikuyendetsa mwendo mwakuya, ndikusunga thupi lanu momasuka. Gwiritsani masekondi 15-30 ndi kubwereza kumbali inayo. |
> Zotsatira:
> Herbert RD, wa Noronha M, Kamper SJ. Kutambasula Kuletsa kapena Kuchepetsa Kupsinjika kwa Minofu Mutatha Kuchita Zochita. Dongosolo la Cochrane la Zosintha Zowonongeka 2011, Mutu 7. Zojambula. Ayi: CD004577. DOI: 10.1002 / 14651858.CD004577.pub3.
> Njira Zowonetsera Zowononga Minofu ndi Mavuto Ophatikiza (Gawo 2). > ACE Fitness. Chiwongoladzanja