Kumva kupweteka kumakhala kudandaula komwe kumakhudza anthu a misinkhu yonse. Kaya chifukwa chavulala, chifukwa cha kunyamula mafuta owonjezera, kapena kubweretsedwa ndi matenda monga matenda a nyamakazi kapena matenda otupa mafupa, kupweteka kwa mawondo kungakulepheretseni kuchita ntchito yowonongeka ndikukupangitsani kukhala ochepa muzochita zanu za tsiku ndi tsiku. Koma simukusowa kupuma ku masewera olimbitsa thupi pamene mukudziwa chomwe chikhoza kukupatsani ntchito yopambana popanda kupweteka maondo anu.
Chifukwa Chakumva Chisoni Sichiyenera Kutanthauza Mapeto a Kugwira Ntchito
Ngakhale kuti masewera ndi mapapo ndi machitidwe awiri otchuka kwambiri a thupi, amakhala ovuta kwa anthu omwe ali ndi mawondo oipa. Mwamwayi, pali zochitika zambiri zowonjezera thupi zomwe zingakhoze kukupatsani ntchito yopambana koma ndizochepa kwambiri. Pano, timapereka asanu ndi anayi mwazochita zolimbitsa thupi zomwe zingakuthandizeni kuti mukhale mawonekedwe pamene muteteze maondo anu.
Zina zomwe timakonda zimagwiritsa ntchito zipangizo monga mapulogalamu otsala , pamene ena angaphatikizepo bata lolimba. Kugwiritsira ntchito zipangizo ngati izi kungathandize kuchotsa mavuto ena omwe akuyikidwa pamagulu anu pamene akuthandizani kufika pazomwe mukuyenda. Choncho yesani chinthu chimodzi kapena zonsezi zomwe mukuchita poyesa kuyimitsa, kuyimitsa, ndi kukhala ndi mawonekedwe-popanda kuyika maondo anu.
Ndipo ngati vuto lanu la mawondo ndi chifukwa cha kusowa mphamvu ndi kukhazikika pamodzi, pakuchita zina mwazochitazi, mudzatha kulimbitsa maondo anu ndi minofu yozungulira ndikupitiliza ku masewera ndi mapawa posachedwa!
Mapulogalamu a Hamstring pa Stability Ball
1. Yambani kugona kumbuyo, mikono ndi mbali pamwamba pa mpira wolimba.
2. Finyani glutes ndi abs ndikukweza thupi kuti mukhale molunjika ndi mapewa okha ndi kumasuka pamat.
3. Gwiritsani zidendene pamaso pamaso, pukuta mpira mkati, ndikukankhira mpirawo panja. Pitirizani kukopa mpira mkati ndi kunja kwa chiwerengero chofunikanso. Pang'onopang'ono thupi libwerenso ku chikwama.
Zolinga: zonyansa, kugwedeza, kumbuyo, pachimake
Kukaniza Njira Yina Yotsalira Yopanikiza
1. Gwirani pafupi ndi mchiuno ndi zitsulo zopindika ndikuyika maulendo awiri pa gulu la chiuno.
2. Kwezani phazi lamanja ndikugwiritsanso gululo kumbuyo, ndikuwombera modzidzimutsa. Sungani mwendo molunjika. Tulutsani ndikusintha mbali.
Zolinga: glutes
Kukaniza Band Gwiritsani Thupi
1. Imani pamagulu ndi mapazi paphewa palimodzi pang'onopang'ono ndikugwirana pafupi ndi kupopera mafupa.
2. Sungani miyendo nthawi yaitali pamene muthamanga mwendo kumbali, kenako pondani pansi ndikupondereza mwendo wakumanzere kumbali. Icho ndi chiwerengero cha kubwereza kokha.
3. Pamene mukugwedeza miyendo kumbali, onetsetsani kuti simukuthandizani kuti thupi lanu likhale lalitali ndipo "silingathe" kumbali.
Zolinga: miyendo
Tsutsani Mauthenga Akhuni Okhudzidwa ndi Band
1. Gwirani kumbuyo kwanu ndi miyendo molunjika m'mwamba pamwamba pa ziuno.
2. Ikani pakati pa gululo pansi pa mapazi anu ndikugwirizanitsa pamodzi pachifuwa chanu.
3. Onetsetsani kuti mapazi amatsegulidwa mpaka miyendo ili m'malo osokoneza bongo ndipo gulu liri lolimba. Tulutsani pang'onopang'ono.
Zolinga: miyendo
Leg Lifts
1. Yambani pazinayi zonsezi ndi mwendo wakumanja.
2. Finyani mwala wolunjika ndi kumangirira kukweza mwendo mpaka kumwamba. Pang'onopang'ono tsatirani ndi kubwereza kwa chiwerengero chofunikanso. Onetsetsani kuti musagwire mwamphamvu ndikubwerera molunjika.
Zolinga: glutes, hamstrings, pachimake
Otsutsa Olemekezeka
1. Gwedezani pazinayi zonse ndipo mubweretse bondo lamanja kuchokera kumatenda akugwira chidendene chakumanja pamwamba pa bondo ndi phazi losinthasintha.
2. Finyani mwala wolunjika ndikukweza mwendo kumanja. Tulutsani pang'ono ndi kutsekanso. Bwerezani nambala yomwe mukufuna, kenaka musinthane mbali, musagwire ntchito mwamphamvu.
Zolinga: glutes, hamstrings
Stability Ball Yopanda Lamulo Yambani ndi Kupita
1. Yambani kumbuyo, kumbali ndi phazi lamanja pamtunda wa mpira ndi lamanzere
2. Onetsetsani phazi pa mpira pamene mutakweza thupi lanu kuti mukhale molunjika ndi mapewa okha komanso mutseke pamutu. Dzendo lakumanzere silikusuntha.
3. Pang'onopang'ono mubwerere pansi. Bweretsani nambala yofunikanso yopitilira mapazi.
Zolinga: zonyansa, zam'mwamba, zamkati
Kukaniza Blast Butter Band
1. Gwiritsani pansi pansi ndi kukulunga gulu pansi pa phazi lamanja, ndipo ikani manja pansi pa mapewa omwe akugwirizanitsa pansi.
2. Kwezani bondo lakumanja kuchokera pansi pang'onopang'ono ndikukankhira kumapazi kumbuyo kuti mutambasule mwendo molunjika motsutsana ndi gululo, ndikuwombera modzidzimutsa.
3. Kutulutsani pang'onopang'ono kubwereranso kumbuyo. Pitirizani kufunafuna mobwerezabwereza ndikusintha mapazi.
Zolinga: glutes
Ozimitsa Moto
1. Yambani pazinayi zonse.
2. Pogwiritsa ntchito minofu yakunja ndi kugwedeza, kwezani bondo limodzi ndikukweza bondo lanu likuyang'ana pa digirii 90 digiri. Pewani mwendo wanu ndi kubwereza kumbali ina.
Zolinga: glutes, quads, ntchafu