Kuvulala kwa thupi kumodzi ndi kokhumudwitsa kwambiri, makamaka pochita masewera olimbitsa thupi. Pafupi ntchito iliyonse ya cardio yomwe timachita nthawi zambiri imakhala ndi thupi lochepa ndipo kuchotsa chiwalo chimodzi kungakupangitseni kumverera kuti pulogalamu yanu yonse yayamba pansi.
Izi siziri choncho. Dokotala wanu ndi wanu woyamba komanso wabwino kwambiri wopezera, koma, poyankhula mokwanira, pali njira zingapo zomwe mungagwiritsire ntchito pozungulira zovulaza zanu ndi kukhalabe mawonekedwe , ngakhale pamene akuchiritsa.
Kuyankhula Kwa Dokotala Wanu
Musanachite chilichonse, mukudziwa kuti mukuyenera kuonana ndi dokotala wanu kuti mudziwe. Chofunika kwambiri apa ndikuti dokotala adziwe momwe ntchito yolimbirana ikufunira komanso kuti mukufuna kuchita zonse zomwe mungathe kuti mukhale otetezeka pamene mukugwirabe ntchito. Ndiye, mungafune kufunsa mafunso ena monga:
- Ndikhoza kuyembekezera kuti ndikhale kutali ndi chizoloŵezi changa chochita masewero olimbitsa thupi?
- Kodi pali zochitika zenizeni kapena ntchito zomwe ndiyenera kuzipewa?
- Kodi pali zochitika zenizeni zomwe ndingathe kuchita kuti ndithetsere vuto langa?
- Ngati sindingagwiritse ntchito thupi langa la pansi, ndingathe kuganizira za maphunziro apamwamba popanda kuwonjezera vuto langa?
- Kodi ndingayambe liti kuyankhulanso ndikuyenera kukhala ndi chizolowezi chotani kuti ndisadzivulaze?
Dziwani zambiri zomwe muli nazo, kuti mukhale ndi mphamvu zowonjezera zomwe mukufunikira kuzichiritsa. Zimathandizanso kukhazikitsa ndondomeko yothetsera ndondomekoyi, makamaka ngati mukuchita masewera olimbitsa thupi omwe mwakhala mukudandaula.
Kufika Pakuvulaza Kwako
Kulephera kuchita masewero olimbitsa thupi kungakhale kokhumudwitsa ndipo kungakulepheretseni kukhumudwa komanso kuda nkhawa kuti mutaya mphamvu ndi kulemera. Koma, kupeza njira yochitira mtundu wina wa ntchito kungathandize kwambiri kuti mukhale ndi maganizo abwino pazochitika zanu. Monga tafotokozera pamwambapa, nthawi zonse muzifunsanso dokotala za zomwe mungachite, koma malingaliro ena a ntchito angaphatikizepo:
- Maphunziro apamwamba a thupi . Kugwiritsa ntchito thupi mwamphamvu kungathandize kuti minofu yanu ikhale yolimba ndikupatsani chinachake choti muchite pamene thupi lanu la pansi likuchitapo kanthu. Mwina mungafunikire kusintha masewero ena kuti asaphatikizepo thupi la pansi.
- Kuthamanga ndi manja anu . Ngati muli m'gulu la masewero olimbitsa thupi, mungathe kukhala ndi ergometer yapamwamba yomwe imakhala yopambana. Popeza kuti mwina sizingatheke kwa ambiri a ife, mungathe kupeza Mabaibulo otsika mtengo ku Amazon.
- Kusambira . Malinga ndi zomwe mukuchita (komanso dokotala), mukhoza kusambira, njira yabwino kwambiri yogwirira thupi lanu popanda kupanikizika pamalumikizidwe.
- Anakhalapo Zochita Zolimbitsa Thupi . Mungathe kuphunzitsidwa bwino ndi thupi lanu la pansi kuti mukhale pamalo abwino (ndi dokotala wanu) ndipo mungathe kupeza mavidiyo omwe mukukhala nawo. Iwo sangapereke kukula kwa ntchito yanu yachizolowezi, koma akhoza kukuthandizani kuti musunthe.
Mfundo ndizochita chirichonse, ngakhale zitakhala ngati sizikugwirizana kwambiri ndi zomwe mumakonda kuchita. Ndinali ndi kasitomala mmodzi yemwe adathyola mwendo wake ndipo tinakhala pansi ndikugonetsa pansi. Kwa iye, icho chinali chomwe iye ankafunikira kuti adziwe kupyolera mu machiritso aatali kwambiri.
Kukhalabe wokhutira sikungosunga malingaliro anu, kungachititse thupi lanu kukhala loyenera momwe mungathere pamene mukuchiritsa.