Kutambasula kungakhale ndi ubwino wambiri kwa galasi zikachitika bwino. Nazi zina mwazizoloŵezi zowonongeka kwambiri za golfers.
1 - Mphete Yang'onda
Ichi ndikutambasula kwambiri galasi angagwiritse ntchito kutsegula mapewa ndikupanga kuyenda mozungulira. Ndilokuthamanga kwakukulu kwa wothamanga aliyense amene maseŵera ake amayang'ana pa thupi lapamwamba, mikono, ndi mapewa, koma okwera galasi ayenera kulingalira izi kutambasula kwakukulu musanayambe ndi pambuyo pa kuwombera kulikonse.
- Gwirani gulu lanu la gofu kutsogolo kwa inu ndi dzanja limodzi mukukankhira mapeto onse a gululo ndi kugwidwa.
- Kwezerani gululo patsogolo ndi mmwamba pamutu mwanu ndi mizere yanu molunjika.
- Pewani mapewa anu pang'onopang'ono ndi kuyendetsa manja anu mobwerezabwereza mpaka mutagwedezeka kutsogolo kwa mapewa anu.
- Gwiritsani masekondi 10 mpaka 20 ndikumasula.
- Bwerezerani kawiri kapena katatu.
- Samalani kuti musapitirire malire anu. Wonjezerani kuyenda kwanu pang'onopang'ono.
2 - Kuyimilira Pogwiritsa Ntchito Bend Stretch
Ichi ndikutambasula kwa wothamanga aliyense, koma golfers, racquetball ndi masewera a tennis, masewera a baseball, ndi osambira ayenera kulingalira izi ndikutambasula kwa masewera awo.
- Yambani poima molunjika ndi mapewa anu osasunthika ndi kumbuyo.
- Gwiritsani manja anu kumbuyo kwanu ndikusinthanitsa zala zanu.
- Kwezani mapewa anu mmwamba ku makutu anu ndipo kwezani manja anu kutali ndi kumbuyo kwanu.
- Pembedzani pang'onopang'ono m'chiuno, kusunga kumbuyo kwanu, osati kuzungulira.
- Pitirizani kusunthira ndi kukweza dzanja lanu pamutu mwanu pamtunda.
- Pazowonjezereka, mudzamva kupweteka mumtambo wanu komanso m'mapewa anu.
- Gwiritsani masekondi 10-20 ndikumasulidwa.
- Bwerezerani kawiri kapena katatu.
3 - Kutambasula kwa Quad Kutsika
Quadriceps (quads) ndi gulu la minofu patsogolo pa ntchafu. Pali njira zambiri zowonjezera quadriceps yanu, koma apa ndi yosavuta yomwe mungachite pamene mukuyima:
- Imani pa mwendo umodzi (gwirani pa chinthu cholimba ngati mukufuna thandizo).
- Bwerani bondo lanu ndi kubweretsa chidendene chanu kumalo anu.
- Fikirani mkono wanu ndi dzanja lanu.
- Imani mwamphamvu ndipo muzimva kukoka pang'ono kutsogolo kwa ntchafu yanu ndi chiuno.
- Lembani kutambasula kwa masekondi 20-30, kumasulidwa, ndi kubwereza pa mwendo wina.
- Samalani kuti musagwedeze bondo lanu-cholinga chanu sichikukhudza chidendene ku nsomba, koma kuti mutambasule ntchafu.
4 - Hip Flexors ndi Psoas Stretch
Mphuno yotchinga ndi gulu la minofu yomwe imabweretsa miyendo mmwamba pamtengo. Pano pali m'mene mungatambasulire:
- Yambani mtsogolo kutsogolo ndi kugwetsa bondo lanu kumbuyo.
- Kwezani manja anu ndi manja anu pamwamba pa mutu wanu ndi kuyang'ana mmwamba.
- Gwiritsani ntchito mchiuno chanu kutsogolo ndi pansi kumbali pansi ndipo muzimva kupyola mumphuno, chiuno, kubuula, ndi ntchafu yanu.
- Lembani kutambasula kwa masekondi 20-30, kumasula, ndi kubwereza pa mwendo wina.
5 - Mphindi Wosavuta
Izi ndi zosavuta zochepetsera galasi zomwe zingathe kuchita masewera onsewa komanso musanayambe kuwombera:
- Bweretsani dzanja lanu lamanja pachifuwa chanu ndi dzanja lanu lamanzere kumbali ya kumanzere kwanu, muteteze kumbali yanu.
- Ikani dzanja lanu lamanzere kumbali yanu yolondola ndi kulikokera kuchifuwa chanu.
- Gwiritsani masekondi 10 mpaka 15 ndikusintha mbali.
6 - Kuyima IT Band Kutambasula
Bungwe la ITI (IT) , limene liri kunja kwa mchiuno mwako mpaka kumbali ya bondo lako, lingakhumudwitse kuchoka kwa bondo ndi chiuno. Kwa galasi, kutambasula uku kungathandize kusunga matabwa a m'chiuno:
- Pamene mukuyimirira, dulani mtolo wanu kumbuyo kwa mwendo wotsutsana.
- Tsamira kumbali yina mpaka mutangoyamba kuthamangira gulu lomwe likukhudzidwa.
- Gwirani kutambasula kwa masekondi 30.
- Penyani miyendo yanu ndikuyimiliranso.
- Bwerezani maulendo anayi ndikusintha mbali.