Kutambasula ndi njira yamtengo wapatali yokonzetsera kusinthasintha ndi kusinthasintha . Mwa kuphatikiza pulogalamu yowonongeka nthawi zonse muzochita masewera olimbitsa thupi mungathe:
- kupititsa patsogolo
- pangani kayendetsedwe kake
- kusintha patsogolo
- kuchepetsa kuumitsa pamodzi
- kuchepetsa kuthamanga kwa minofu
- kusintha ntchito (pali umboni wochepa wothandizira izi)
- Limbikitsani luso lanu losangalala
- lolani nthawi yophunzitsira maganizo, monga kuwonetsera
Chizoloŵezi chowongolera kwathunthu chingatenge pang'ono pokha mphindi khumi. Nthawi yabwino yotambasula ndiyomwe mutatha kutentha ndipo minofu imakhala yofunda. Nthawi yabwino yopanga chizoloŵezi chanu chosasinthasintha ndizochita masewera olimbitsa thupi. Apa ndi pamene minofu ndi yotentha komanso pamene mungagwiritse ntchito mpumulo. Ganizirani pa kutambasula minofu imene mumagwiritsa ntchito kwambiri pa masewera olimbitsa thupi kapena masewera.
Njira Yabwino
- Sungani bwino. Izi zikutanthauza kuti nthawi zonse muyenera kutambasula minofu kumbali zonse ziwiri za thupi lanu mofanana. Osatambasula mbali imodzi kuposa mbali inayo.
- Pewani kutambasula kwambiri. Musalole kuti muvutike kapena kuvutika. Mudzamva kupweteka pang'ono kapena kukopa minofu pachimake chakutambasula.
- Pitani pang'onopang'ono! Nthawi zonse tambani pang'onopang'ono komanso mofanana. Gwirani kutambasula kwa masekondi khumi ndi asanu ndikumasula pang'onopang'ono.
- Musagwedezeke kapena kuthamanga pamene mutambasula. Izi zingawononge kuvulaza ngati minofu ikukankhira mopanda mphamvu. Zonsezi ziyenera kukhala zosalala, ndi zochedwa.
- Musaiwale kupuma. Zochita zolimbitsa thupi zikhale zosangalatsa. Zosavuta kwambiri, ngakhale kupuma ndikofunika kwambiri kuti musangalale. Musatenge mpweya wanu pamene mutambasula.
Zotchulidwa Zikutsegula
Zing'amba Zisalani: Khalani pansi ndi mwendo umodzi molunjika patsogolo panu ndipo mwendo wina ukuwerama (pansi pa phazi lomwe likukhudza chikho cha mkati mwa mwendo wotambasula).
Pewani msana wanu molunjika ndi kutsamira patsogolo mchiuno. Gwiritsani manja anu patsogolo pa phazi lanu lotambasula. Imani pamene mukumva kukokera mkati. Gwiritsani masekondi 15 ndikubwereza ndi mwendo wina.
Hip Flexor - Psoas Sula : Ugone kumbuyo kwako. Lembani mwendo wanu wakumanzere ndikubweretsereni kwa inu. Gwirani bondo lanu lakumanzere mwachidwi ndi dzanja lanu lamanja ndi kukokera ilo pansi mpaka kumanja mpaka mutamva bwino. Tembenuzani mutu wanu kumanzere. Dzendo lanu lakumanja liyenera kukhala pansi. Gwiritsani masekondi 10 ndikubwereza ndi mwendo wina.
Pansi kumbuyo: Khalani pansi pansi ndi mawondo akuyendetsa. Gwiritsani ntchito manja anu kuti muwabweretse ku chifuwa chanu. Kwezani mutu wanu ndi mapewa kuchokera pansi mpaka mutu wanu uli pafupi masentimita sikisi kuchokera pa mawondo anu. Lembani mitsempha yanu. Pezani modzidzimutsa mmbuyo ndi mtsogolo mu malo awa kwa masekondi 30.
Kutambasula kwa Quad : Tagona kumbali yako ya kumanja ndi bondo lako lamanja likuwerama pa angle ya digirii 90. Bendani mwendo wanu wakumanzere ndikugwirani pamakoko ndi dzanja lanu lakumanzere. Sungani bwino chidendene chamanzere kumbali ya kumanzere kwanu. Mwamsanga mutangomaliza kutayika mu quad lanu lakumanzere, pang'onopang'ono pitani bondo lanu lakumanzere kumbuyo kumbuyo kwa bondo lanu lakumanja. Gwiritsani masekondi 15 ndikubwereza ndi mwendo wina.
Ng'ombe Yoimirira Yongolani : Imani kutalika kwa mkono kutali ndi khoma ndi mapazi anu paphewa. Lembani phazi lakumanzere kumbuyo kwake pafupifupi masentimita 18, kuweramitsa bondo ndipo zonse zidendene zikhale pansi pansi. Lembani bondo lanu lakumanja ndipo pang'onopang'ono musunthire patsogolo pang'onopang'ono mpaka mutamveketsa mu ng'ombe ndi Achilles kuchokera kumanzere kumanzere. Gwiritsani masekondi 15 ndikubwereza ndi mwendo wina.