Kutsegula kwapadera kwapadera (PNF) kutambasula ndi njira yodziwika bwino yopambana. Nthawi zambiri zimaphatikizapo kutambasula minofu (kapena minofu), ndikupanga kupangika kwake kwa minofu panthawi yomwe ikutsika, ndikuyambanso kutambasula gulu lomwelo la minofu pozama kwambiri.
Kuwongolera kotereku kunkagwiritsidwa ntchito poyambirira, koma kwa zaka zambiri othawa atapeza zopindula kuchokera ku PNF.
PNF imadalira mfundo za umunthu wa anatomy ndi ubongo wa munthu. Kuphwanya mitsempha yotsutsana kwathunthu kumenyana kumalepheretsanso kutembenuka kwapadera ndipo kumapangitsa minofu kutambasula kuposa momwe zikanakhalira. Izi zingamveke zoopsa, ndipo zingatheke, choncho ndizofunika kutsatira ndondomekoyi osati kuyimitsa kutambasula. Koma zikachitika bwino, kuphunzitsa kogwiritsa ntchito kachipangizo kameneka kumathandiza mpikisano kuti ayambe kuyenda mozungulirana. Izi ndizothandiza panthawi yowonongeka pambuyo povulazidwa, komanso zimakhala panthawi yopuma.
Ntchito
Njira yowonjezereka yogwiritsira ntchito PNF kutambasula ndiyo kupanga ndondomeko ya 'kutambasula-mgwirizano-kutonthoza', koma pali njira zosiyanasiyana zolepheretsa reflex kutambasula ndikupeza kutsika kwakukulu komwe kumapangitsa kuchuluka kwa kayendetsedwe kogwirizana.
Njira yowonongeka-njira yotseguka imachitidwa poyendetsa minofu yowonongeka ndikuiika pambali (nthawi zambiri mothandizidwa ndi mnzanu kapena chinthu cholimba chothandizira gawolo la thupi) ndiyeno ndikupanga kuvomereza kwayomwe za minofu kwa masekondi khumi kapena khumi ndi asanu, kupumula minofu kwa masekondi angapo ndikusunthira mwapang'onopang'ono pang'ono kwa masekondi khumi kapena kuposerapo.
Minofu yonse imakhala yotetezeka kwa masekondi makumi asanu ndi awiri musanabwerezenso ndondomekoyi. Ngakhale izo zingakhoze kuchitidwa solo, ndizochindunji ndi zogwira mtima mothandizidwa ndi mnzanuyo.
Ndikofunika kwambiri kuti muwotchedwe musanayambe kupanga PNF kuti muwonjezere magazi ndi kutulutsa kutentha kwa minofu. Izi zimathandiza kupeĊµa kuvulala komwe kungabwere chifukwa cha kutulutsa minofu yambiri. Momwemo, kutambasula kotereku kumachitidwa ndi mphunzitsi, wophunzitsa kapena wothandizira, koma othamanga angagwiritsenso ntchito njirayi pambuyo pochita masewera kuti awonjezere kayendetsedwe kake.
Mmene Mungapangire PNF Kutambasula
- Lembani minofu kuti itambasulidwe m'njira yomwe ili yonse, koma mopanda malire, yotambasula ndi yotsutsana ndi chinthu chosasunthika monga pansi, khoma, kapena mothandizidwa ndi mnzanu yemwe angakhoze kugwira mwamphamvu chiwalo.
- Gwiritsani ntchito kumapangidwe kokhazikika kwa minofu yomwe ikugwedezeka. Kuti muchite izi, mgwirizanitsa minofu yotambasula kapena gulu la minofu motsutsana ndi chinthu kapena munthu, mwa njira yomwe salola kuloka kulikonse.
- Gwirani chingwecho kwa masekondi khumi kapena khumi ndi asanu.
- Pezani minofu mwachidule (pafupifupi masekondi atatu) ndipo kenaka mukalowetse mzere wambiri, mosakanikirana ndikugwirapo kwa masekondi pafupifupi 20. (Muyenera kuzindikira kuti kuyenda kwanu kwawonjezeka pang'ono kuchokera kutsegulira kwanu koyamba.)
- Pambuyo pa kutambasula, tisiyeni kutambasula ndi kupumula ndikupumula gulu lonse la minofu kwathunthu kwa masekondi makumi atatu.
- Ngati mukufuna, mungathe kubwereza njira yonse yothandizira njira yothandizira njira yowonjezera katatu pa gulu lomwelo. Kafukufuku wina amapeza kuti PNF imodzi yotambasula gawo ndi yokwanira kuti zitha kuyenda bwino.
- Bweretsani m'magulu ena a minofu ngati mukufunikira.
Chenjerani
Kumbukirani kuti PNF kutambasula nthawi zonse iyenera kuchitidwa pambuyo pa zotsatira za zotsatira zabwino. Pochita masewera olimbitsa thupi asanawonetsere kafukufuku amasonyeza kuti kuyendetsa bwino kachipangizo kameneka kumapangitsa kuti ntchito isapitirire mwakhama.
Kutambasula musanayambe kuchita masewera olimbitsa thupi kungachepetse mphamvu ya mitsempha yovuta, kotero ngati ndinu mpikisano wamphamvu kapena mphamvu, ndi kofunikanso kutambasula pambuyo pa ntchito yanu. Izi sizikutanthauza kuti muyenera kudumpha kutentha, ngakhale. Kutentha pamaso pa masewera olimbitsa thupi n'kofunika kuti mukonzekere ntchito komanso kuchepetsa kuvulaza.
Kuchokera
Brad Appleton. Kutambasula ndi kusinthasintha: Zonse zomwe simunafune kuzidziwa. [http://www.bradapp.com/docs/rec/stretching/stretching_4.html#SEC36] yomaliza kufika Nov 2014.
Kayla B. Hindle, 1 Tyler J. Whitcomb, 1 Wyatt O. Briggs, 1 ndi Junggi Hong1. Kuwongolera Kuthandizira Kachilombo ka HIV (PNF): Njira zake ndi Zotsatira za Kuyendayenda ndi Ntchito Yophiphiritsa. [http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588663/] Journal of Human Kinetics. Mar 2012; 31: 105-113.Apr 3, 2012.
Sharman, M., Cresswell, A. ndi Riek, S. Kuwunikira Kwakuthupi Kwambiri. Journal of Sports Medicine, 2006. 36, 929-939