Phunzirani Tanthauzo la Kukhazikika ndi Zaumoyo Zake
Kusinthasintha kumakhala kuyenda kwa gulu limodzi kapena gulu la ziwalo kapena kuthetsa manjenje mogwira mtima mwa kuyenda kwathunthu. Maphunziro olepheretsa kudziletsa amaphatikizapo kuchita zolimbitsa thupi kuti zikhale zochepetsetsa minofu ndipo zingakhalepo monga zoga kapena Tai Chi. Kupititsa patsogolo kusinthasintha kwanu kungakuthandizeni kuyenda bwino kwambiri tsiku lonse.
Kulingalira Tanthauzo
Mwinamwake mukudziwa zomwe zimatanthauza pamene wina akunena kuti amasintha.
Kawirikawiri amatanthauza kuti amatha kufika pansi ndikugwirana zala zala kapena kugwada kwambiri. Koma tanthauzo la kusinthasintha ndi lovuta kusiyana ndi kungochita chimodzimodzi.
Malingana ndi American Council on Exercise (ACE), kusintha kwake kumatanthauzidwa ngati "kayendetsedwe kake ka gulu limodzi kapena gulu la ziwalo kapena kukula kwa minofu yomwe gulu la minofu liri nalo." Izi zikutanthauza kuti gulu limodzi ndi gulu lililonse la minofu m'thupi lanu lingakhale ndi njira zosiyanasiyana (ROM) kapena njira yosiyana ya kusintha. Madera ena a thupi lanu akhoza kukhala olimba kwambiri, kutanthauza kuti minofu imamva mwachidule ndi yoletsedwa. Madera ena a thupi lanu akhoza kukhala omasuka kwambiri ndipo mukhoza kutalika ndi kusuntha minofu imeneyo momasuka.
Mwachitsanzo, mukhoza kukhala osinthasintha kwambiri mu hamstrings, ndikulolani kugwada ndi kugwirana zala. Koma minofu yanu (quadriceps) ikhoza kukhala yolimba (inflexible) kotero zikhoza kukhala zovuta kuti inu muimirire molunjika kapena kupindika mmbuyo.
Anthu ambiri omwe amagwira ntchito mu ofesi tsiku lonse amakhala ndi chiuno cholephera chifukwa chokhala tsiku lonse. Ichi ndi chimodzi mwa zifukwa zomwe akatswiri azaumoyo amalangiza kuti muimirire ndikuyenda kwa mphindi zingapo ola lililonse.
Kodi Kuphunzitsa Kukhazikika N'kutani?
Kutambasula kumawongolera kusintha. Koma simukuyenera kuchita maola ochuluka kuti muzisangalala ndi maphunziro a kusinthasintha.
Mukhoza kutenga kalasi yowonongeka kapena kupanga kanema pa intaneti yomwe imayang'ana pazizoloŵezi zowonongeka kuti zitha kusintha kayendetsedwe ka thupi lonse. Mapulogalamuwa amayamba ndikutentha kwambiri kuti awonjezere kutentha kwa thupi lanu. Kenaka, amapita kupyolera mumayesero osiyanasiyana kuti athe kutalika minofu kumapazi anu, miyendo yanu, m'chiuno mwako ndi pamphuno, ndipo potsiriza pamutu ndi pamutu.
Pali mitundu yosiyanasiyana yolumikizira kusintha kusintha.
- Kuwongolera mwamphamvu. Mukupita ku malo omwe amachepetsa msinkhu wa minofu ndikugwira malo kwa masekondi 15-60. Ndibwino kukumbukira kupuma pamene mukugwira ntchito iliyonse.
- Kutambasula mwamphamvu . Mumayenda mu malo omwe amachepetsa minofu yachinsinsi. Kuthamanga kwamphamvu kumaphatikizapo kuthamanga kwabwino komanso nthawi zina kumatchedwa kuti baluso.
- Kutambasulira kwachangu komweko (AIS). Mumasuntha mgwirizano wanu wonse, ndikugwiritsira ntchito mapeto pang'onopang'ono, kenako mubwerere kumayambiriro ndi kubwereza. Ochita maseŵera ambiri ndi zochita masewera olimbitsa thupi amagwiritsira ntchito kutambasula kwapadera kuteteza kuvulala kapena kusalinganikirana kwa minofu.
Simuyenera kutenga kalasi yopatulira kuti mukhale ndi maphunziro osinthasintha. Ambiri amagwiritsa ntchito kuwonjezera maminiti angapo kumapeto kwa ntchito zawo za tsiku ndi tsiku kuti athetse minofu ndi kusintha kayendetsedwe kake.
Kapena mungatenge mphindi zisanu kapena 10 kuti mutambasule m'mawa mutadzuka. Mphindi zochepa zokhala ndi zovuta kusintha tsiku lililonse zingapereke zothandiza.
Njira inanso yowonjezera kusintha ndikutengera zosiyana siyana zojambula za cardio ndi mphamvu (zomwe zimatchedwanso mtanda). Mwachitsanzo, zochitika zolimbitsa thupi zimalimbitsa quadriceps pa mwendo umodzi koma zimatalika (zowonjezera) chiphatikizo cha mchiuno. Mitundu yosiyanasiyana yosambira imachulukitsa kusinthasintha kumtunda ndi kumbuyo. Ndipo kuyendayenda kumalimbitsa thupi la pansi koma kumapangitsanso kuti muzitha kusinthasintha.
Mawu Ochokera
Ochita masewera olimbitsa thupi omwe amaphatikizapo kusinthasintha machitidwe monga gawo lokhala ndi thupi labwinobwino amakhala ndi madalitso ambiri.
Kuchita zolimbitsa thupi kungathandize kuchepetsa kupanikizika ndi kusintha momwe thupi lanu limasinthira ndikumverera tsiku lonse. Kulimbitsa kusintha kungapangitse kukhala ndi moyo wabwino. Madalitso onsewa amakuthandizani kuti muzisunthira nthawi zambiri tsiku lonse ndikuwotcha mafuta owonjezera. Kotero ngati mukuyesera kuchepetsa thupi, ndi nzeru kuti muphatikizepo zozizwitsa zomwe mukuchita pulogalamu yanu yolemetsa .