Kutumizira posachedwa ndi nthawi yabwino kutambasula chifukwa minofu yanu idzatenthedwa. Zolinga zapaderazi ndi malo omwe nthawi zambiri zimakhala zolimba nthawi ndi nthawi. Awapangitseni gawo lanu lachizoloŵezi chotsogolera kuti muthe kusintha kusintha kwanu, chitonthozo, ndi ntchito.
1 - Kumangirira Hamstring
Kutambasula uku kumamveka bwino, ndipo ndikosavuta kumbuyo kwako kusiyana ndi kugwedeza-kutambasula. Nazi zomwe mungachite:
1. Ugoneni kumbuyo kwako ndi miyendo yako yowonjezera ndipo msana wako molunjika. Onetsetsani kuti kumbuyo kwanu kumakhala pansi ndipo m'chiuno mwanu muli ofanana.
2. Bendani bondo lanu lakumanzere ndikusunga phazi lanu lakumanzere pansi.
3. Pang'onopang'ono, yongolani bondo lanu lakumanja ndikugwira kumbuyo kwa mwendo wanu ndi manja awiri.
4. Ponyani mwendo wanu wa kumanja kwa inu pang'onopang'ono mutakhala pansi m'chiuno. Gwirani masekondi 20-30. Bwerezani kumanzere kwanu.
Ngati kuyendetsa phazi lanu ndi kovuta kwambiri, mukhoza kutambasula bondo lanu.
2 - Nkhanza ya Quad
Ma quadriceps anu (mapewa oyambirira) ndi minofu yamphamvu imene imagwira ntchito mwakhama pamene muthamanga, motero ndikofunika kuti mutsegule. Nazi zomwe mungachite:
1. Yima molunjika (musadalire patsogolo), kwezani phazi la mwendo wanu wopunduka kumbuyo kwanu, ndipo gwirani phazi lanu ndi dzanja lanu kumbali iyi.
2. Gwiritsani chidendene mwakachetechete pamtunda wanu, kumverera kotambasula mu quad yanu.
3. Pangani mwendo wanu molunjika ndipo yesetsani kuti maondo anu ayandikire pafupi momwe mungathere.
4. Lembani kutambasula kwa masekondi 15 mpaka 30. Tulutsani ndi kubwereza. Sinthani miyendo ndi kubwereza mapazi pa mwendo wina.
3 - Ng'ombe Yongolani
Minofu ya ng'ombe yanu imagwira ntchito mwakhama pamene muthamanga, kotero iwo amafunika kutambasula bwino mukamaliza. Kutambasula uku ndi kofunika kuti tipewe kukongola kwazithunzi . Nazi zomwe mungachite:
1. Ikani manja awiri pa khoma ndi manja.
2. Khalani pambali pa khoma limodzi ndi mwendo umodzi wopita kutsogolo ndipo mwendo wina unabwereranso ndi bondo lanu molunjika ndipo mapazi akuyang'ana kutsogolo.
3. Khalani chidendene cha phazi lanu kumbuyo.
4. Mvetserani kutsetsereka kwa mwana wa ng'ombe, ndipo mutenge masekondi 30 mpaka 60.
5. Bwerezani ndi mwendo wotsutsana.
4 - Lowani Pansi Lunge
Uku ndikutambasula kwakukulu kwa minofu yanu yamapiko , yomwe imagwira ntchito mwakhama kukweza miyendo yanu muthamanga. Nazi zomwe mungachite:
1. Pita kumalo osungirako malo.
2. Sungani zala zanu zikuyang'ana kutsogolo ndi kumbuyo kwanu. Mgugu wa kumbuyo kwanu uyenera kukhala molunjika kumbuyo kwanu.
3. Lembani pansi ndi manja anu ndi kutambasula mchiuno mpaka mutayang'ana kutsogolo kwa chiuno chanu komanso pamwamba pa ntchafu yanu (kumbuyo kwa mwendo wanu).
4. Gwiritsani masekondi 30-60 ndikusintha mbali.
5 - Bungwe LOWANI
Malo omwe anthu ambiri amathamanga ndi othamanga ambiri ndi gulu lachilendo (ITB ), gulu lopangidwa ndi anthu omwe amayamba pachiuno ndipo amapita pondo. Kuima kwa IT band wotambasula kungathandize kutambasula gulu lanu la IT ndikuchepetsa chiopsezo cha matenda a IT band. Nazi momwe mungachitire:
1. Pamene muli pamalo owongoka, tambani mwendo wanu kumanja kumanzere kwanu.
2. Tsitsani kutsogolo pang'ono ndi kumanzere kwanu mpaka mutayang'ana kunja kwa mwendo wanu wamanja.
3. Kwezani dzanja lanu lamanja pamwamba pa mutu wanu ndi kulikulitsa kumanzere kwanu.
4. Gwiritsani masekondi 30 ndikubwereza ndi mwendo wanu wakumanzere.
6 - Ntchentche Ikani
Kuwomba kumeneku, komwe kumatchedwa gulugufe, kutambasula mapewa amkati ndi kubuula.
1. Khalani pansi. Bwerani mawondo anu ndipo mubweretse pansi pa mapazi anu, kuti maondo anu afotokozedwe kumbali.
2. Kulungani manja anu mozungulira mapazi anu pang'onopang'ono ndikugwedeza zidendene za thupi lanu momwe mungathere.
3. Tsamira patsogolo pang'onopang'ono ndikuwerama pansi. Muyenera kumangokhalira kutambasula m'matumbo anu amkati.
4. Ngati kutambasula kumakhala kosavuta, yesetsani kutsogolo ngati kuti mukhudze mphuno. Koma samalani kuti musapitirire.
5. Khalani pamalo amenewa kwa masekondi 30 mpaka 60. Onetsetsani kuti simugwedezeka panthawi yotambasula.
6. Pang'onopang'ono mubwere ku malo oyambira ndikubwerezanso masitepe nthawi yina.
7 - Kuthamanga kwa Hip ndi Kumbuyo
Kutambasula uku kuli kwakukulu m'chiuno mwako ndi kumachepetsa. Nazi zomwe mungachite:
1. Khalani pansi ndi miyendo yanu patsogolo panu.
2. Kwezani mwendo wanu wamanja ndikuwuwoloka pamtunda wanu wamanzere, womwe uyenera kukhala wolunjika.
3. Bweretsani mwendo wanu kumanja kwanu ndikupotoza thunthu lanu kuti muyang'ane pa phewa lanu lakumanja.
4. Gwiritsani masekondi 15 mpaka 30.
5. Sinthani miyendo ndi kubwereza ndondomekoyi.
8 - Zida ndi Mphungu
Kusuntha uku kuli kokwanira kutambasula manja ndi ziwalo zanu, kapena pamimba pamimba. Nazi zomwe mungachite:
1. Imani ndi mapazi anu kutalika kutalika.
2. Tambasulani manja anu pamutu mwanu, mutaya mapewa anu kutali ndi makutu anu.
3. Khalani kumbuyo komwe mungathe popanda kupweteka msana wanu.
4. Yambitsaninso ndikutsamira kumanzere ndikupita kumanja, kutambasula mbali zako.
9 - Triceps Tambasulani
Mumagwiritsa ntchito thupi lanu pamene muthamanga, choncho nkofunika kutambasula manja anu mutatsiriza kuthamanga kwanu. Momwe mungatambasulire triceps yanu, minofu kumbuyo kwa dzanja lanu lakumwamba:
1. Bweretsani mchenga umodzi m'thupi lanu, kumbali yanu.
2. Gwiritsani ntchito dzanja lanu kuti mubweretse goli lanu pafupi.
3. Gwiritsani masekondi 15 mpaka 30, kenako osintha mbali.