Kutambasula ndi gawo lofunika pa nthawi iliyonse yopangira masewero olimbitsa thupi, koma ndi gawo limodzi lomwe ambirife timadumpha nthawi zonse. Mungaganize kuti sikukuchitirani zambiri ndipo mumamva ngati mukuwononga nthawi yamtengo wapatali yomwe mungathe kugwiritsira ntchito masewera olimbitsa thupi - maphunziro a cardio ndi mphamvu.
Komabe, kupumula kwanu kuli kofunika kwambiri pamene kugwira ntchito ndi kutambasula kwenikweni kumangobweretsanso thupi lanu kumalo omwe munalipo musanayambe kuchita masewera olimbitsa thupi komanso kumawonjezera kusintha , kumasuka. Pansipa pali mtheradi wamtundu wanga womwe ndimakonda kwambiri. Chitani izi mukatha kuchita masewera olimbitsa thupi ndipo simudandaula.
Kusamala
Onani dokotala wanu ngati muli ndi kuvulala, matenda kapena matenda ena.
Zida Zofunikira
Zochita masewero olimbitsa thupi kapena pansi
Momwe Mungachitire Zochita Izi
Chitani masewera olimbitsa thupi monga momwe mwasonyezera, mukugwiritsira ntchito masekondi 15-30, kubwereza katatu. Pewani kusuntha kulikonse komwe kumapweteka kapena kusokonezeka.
1 - Chithunzi cha 4 Hip Stretch
Kugona pansi, kuwoloka kumanzere kumanzere. Ikani manja kumbuyo kwa ntchafu yowongoka ndikuyendetsa mwendo mwakuya, ndikusunga thupi lanu momasuka. Gwiritsani masekondi 15-30 ndi kubwereza kumbali inayo.
Ngati chiuno chanu chiri cholimba, mukhoza kumangokhalira kutambasula popanda kunyamula mwendo pansi.
2 - Kumangirira Hamstring
Lembani pansi ndi mawondo akuwerama ndi kukweza mwendo wakumanja, kuwugwira pa mwana wa ng'ombe, ngolo kapena kulikonse kumene mungathe kufika. Flex phazi ndi mokongola kukoka mwendo kwa inu kuti mumveke kutambasula mu hamstrings. Gwiritsani masekondi 15-30 ndikusintha mbali.
Ngati mukumva osokonezeka kapena zinyundo zanu zili zolimba, yesetsani kugwiritsa ntchito gulu lokaniza kuti mupereke zambiri.
3 - Kutaya mkati
Khalani pansi ndi msolo wanu molunjika ndi wamtali. Bweretsani mapazi pamodzi patsogolo pa mawondo anu, mutengeke ndikupita kumbali, ndipo mugwire pamapazi onsewo. Pewani kumbuyo kumbuyo, pang'onopang'ono kukoka mpaka mutamveketsa bwino m'matumbo anu amkati. Gwirani masekondi 15-30.
4 - Kuthamanga kwa Hip Flexor Lunge
Lowani pamalo osungira pansi pansi, phazi lakumbuyo ndi kutsogolo kwa bondo, maondo onse awiri pa madigiri 90. Pogwiritsa ntchito nkhono molunjika ndi yopanda, pitirirani kutsogolo, pang'onopang'ono mukakamira mpaka mutayang'ana kumbuyo kwa m'chiuno. Mukhozanso kufanizitsa glutes kuti muyambe kutambasula. Gwiritsani masekondi 15-30 ndikusintha mbali.
5 - Kutsika Kwambiri Kumeneko
Ndimakonda kusuntha uku, makamaka ndikusunthira kuchoka kumtunda wakutambasula pamwambapa. Kuchokera pa malo amtunda, mumangobwerera mmbuyo, kuika kulemera kwanu pa bondo lakumanzere ndikuwongolera mwendo wanu wamanja. Benderani patsogolo pa mchiuno, kubwereranso pansi mpaka mutamva kukoka kolimba kumbuyo kwa mwendo. Mwinanso mungafunikirenso kuwerama pondo ngati matabwa anu ali ndi zipilala. Gwiritsani masekondi 15-30 ndikusintha mbali.
6 - Pigeon Yambani
Yambani pa manja ndi mawondo ndipo mubweretse bondo lakumanzere, mukulipumula pansi pakati pa manja anu (muyenera kukhala kunja kwa bondo). Lembetsani mwendo wakutsogolo kumbuyo kwanu ndipo, ngati mungathe, gwedezani ndikupumula pansi. Gwiritsani masekondi 15-30 ndikusintha mbali.
7 - Crossover Yaponyedwa Pamphindi
Kutambasula uku ndi kofunika kwambiri popanga chiuno, banditi, ndi kumbuyo. Chinsinsi cha kusunthira uku ndiko kubweretsa bondo kudutsa thupi, masentimita pang'ono pokha ndikusunga matumbo onse awiri. Yambani ndi kugona pansi ndikubweretsa bondo lakumanja ku chifuwa. Khalani mchiuno pansi, pang'onopang'ono mutenge bondo lakumanja pamtunda, kumbali ya kumanzere. Gwiritsani masekondi 15-30 ndikusintha mbali.
8 - Kutsika Kwina Ng'ombe
Kumbilani pansi ndikubweretsa phazi lamanzere pakati pa manja. Pewani thupi lanu mofulumira pamene mukugwedeza chidendene pansi, ndikukumana ndi mwana wang'ombe. Osadandaula za kupeza gehena pansi, ingopitirira kutsogolo kufikira mutamva bwino. Pangani masekondi 15-30 ndikusintha mbali.
9 - IT Band Yongolani
Ndimakonda kutambasula kwa gulu lachilendoli, liwu loponyera kunja kwa ntchafu, kulumikiza ku bondo. Yambani podutsa phazi lakumanzere kumanja. Tenga mkono wakumanzere ndikutsamira modekha kumanja, kukanikiza mchiuno kuti muwone kuti watambasula pansi. Gwiritsani masekondi 15-30 ndikusintha mbali.
10 - Kulimbitsa Quad Kutambasulira
Lembani pansi pambali panu pogwiritsa ntchito goli lanu kuti mukhale oyenera. Gwiritsani ntchito mkono wanu, pang'onopang'ono mutenge phazi lanu kumaso anu, mutamangirira mawondo pamodzi ndikugwada pansi. Finyani glutes kuti muwoneke kwambiri mu quads. Gwiritsani masekondi 15-30 ndikusintha mbali.