Minofu Yosavuta Yoyenda

Ntchafu imalongosola malo a mwendo wanu pamwamba pa bondo limodzi ndi pansi pa chiuno. Zigawo zinayi zazikulu zimapanga chigawo cha ntchafu:

• Quadriceps - Lembetsani bondo ndikuwerama
• The Hamstrings - Bendani pa bondo ndikukulitsa chingwe kumbuyo
• Adductors - Bweretsani miyendo pamodzi
• Othandizira (monga minofu yanu) - Yambani miyendo

Minofuyi imathandiza kuthandizira bondo lanu ndi ziwalo zanu ndikuthandizani kusuntha mimba yanu (fupa) ndi tibia (fupa la fupa). Nthawi zina, minofu imeneyi imakhala yolimba pambuyo povulazidwa kapena nthawi yosachita zinthu komanso kusayimitsa.

Minofu ya ntchafu yanu ikhoza kukhala yolimba chifukwa cha nthawi yochuluka yomwe timathera pamalo omwe tikukhala pa tsiku la ntchito. Pa chifukwa ichi ndikofunikira kutambasula minofu ya ntchafu nthawi zambiri. Zokambirana zochepa ndi wodwalayo wanu zingakuthandizeni kudziwa zomwe mukuyenera kuchita kuti mutambasule ntchafu zanu.

Tiyeni tikambirane zovuta zitatu zomwe zimagwiritsira ntchito quadriceps, pakhosi, ndi magulu opangira ziwalo. Wodwala wanu wam'deralo angakhale kuti mukuchita maulendo angapo patsiku ngati gawo la pulogalamu yanu yochitira kunyumba.

Musanayambe izi, kapena pulogalamu yochita masewera olimbitsa thupi muyenera kuyang'ana ndi dokotala kuti muonetsetse kuti kuchita bwino kuli koyenera kuti muchite.

1 - Quadriceps Yambani

Maphunziro a quadriceps kutsogolo kutsogolo kwa ntchafu yanu kuchokera ku chiuno mpaka ku bondo lanu. Kukhazikika pano kungakhale chifukwa chimodzi cha kupweteka kwa mawondo kapena patella malalignment. Apa ndi momwe mumatambasulira quad yanu:

1. Imani bwino
2. Pitani patsogolo ndi mwendo wanu wamanja
3. Pembedzani bondo lanu lakumanja mwakutsamira mwendo wanu wakumanzere molunjika
4. Pitirizani kugwedeza bondo lanu lakumanja kufikira mutayang'anitsitsa bwino pamwamba pa ntchafu
5. Gwirani masekondi asanu
6. Bwererani ku malo oyambira
7. Bweretsani masitepe 1 mpaka 6 kasanu
8. Chitani ndi mzere wamanzere kutsogolo

Kumbukirani kuti mwayesetsetse ngati mukupweteka kwambiri.

2 - Kumangirira Hamstring

Zingwe zanu zimayenda kumbuyo kwa ntchafu yanu kuchokera kumbuyo mpaka kumbuyo kwa bondo lanu. Pano pali m'mene mungatambasulire:

1. Imani bwino
2. Lembani ndi kuyesa zala zala zanu mutagwedezeka
3. Pitilirani mpaka kutambasula kumveka kumbuyo kwa mawondo
4. Gwirani masekondi asanu
5. Bwererani ku malo oyambira
6. Bweretsani masitepe 1 mpaka 5 kasanu

Lekani kutambasula ngati mumamva kupweteka kwam'mbuyo kapena kupweteka kwambiri mumtambo wanu.

3 - Kutambasula Adductor

Minofu yanu yothamanga imathamanga kuchokera kumbali ya mkati mwa mchiuno mwako mpaka kumbali ya bondo lanu. Amathandiza kukoka ntchafu pamodzi. Apa ndi momwe mumawakhalira.

1. Imani bwino
2. Phulani miyendo yanu kutali
3. Khalani kokha kumanja kwanu pamene mukugwada bondo lanu lakumanja
4. Gwiritsani mwendo wanu wakumanzere molunjika
5. Pitirizani mpaka mutayang'anitsitsa bwino mumkati mwamanzere
6. Gwirani masekondi asanu
7. Bwererani ku malo oyambira
8. Bweretsani masitepe 1 mpaka 6 kasanu
9. Chitani izi, kudalira kumanzere

Pamene akutambasula, kukoka kwabwino kumayenera kumveka. Imani ngati mukumva ululu uliwonse. Mwa kutambasula minofu yanu pang'ono tsiku ndi tsiku, mukhoza kukhala ndi zotsatira zabwino pakuyenda kwanu.