Mmene Mungachitire Zochita Zolimbitsa Thupi

Zowonjezera malemba zimagwira quadriceps, koma samalani kupewa kuvulala kwa mawondo

Ntchito yopititsa patsogolo miyendo ndi yotchuka kwa minofu yam'mbuyo: quadriceps, kuphatikizapo rectus femoris ndi zazikulu minofu.

Chida chogwiritsira ntchito pamagetsi chimagwiritsa ntchito makina opangira nsalu ndi baru kutsogolo komwe kumakwera pamwamba pamene miyendo imatambasulidwa.

Pali kutsutsana kwotsatanetsatane kwa miyendo pakati pa akuluakulu a zachuma. Otsutsa amanena kuti chifukwa choti amamangirira mawondo kumbali imodzi, izi zingapweteke. Ngakhale zili choncho, ntchitoyi imagwiritsidwa ntchito poyendetsa bondo / ntchafu, kugwiritsa ntchito miyeso yowala ndikuyang'ananso kubwereza. Ngati mukudandaula za zowonjezera mwendo ngati zochita masewera olimbitsa thupi, njira zina zomwe mungathe kuchita ndizomwe mungathe kuchita, monga kutsogolo .

Ngati mukufuna zina zowonjezereka zothandiza pa kuphunzitsa kulemera, chonde tcherani kalata wotsogolera .

1 - Zolemba Zolemba: Kukhazikitsa ndi Kusintha

1. Khalani pa mpando wokhazikika wa makina (onani chithunzi).
2. Dulani mapazi pansi pa bar. Sinthani bar kuti apume bwinobwino pamapeto a mwendo, pamwamba pa mapazi.
3. Sinthani makina kuti miyendo yanu ikhale mbali ya digirii 90. Musamachite masewera olimbitsa thupi osachepera 90 digiri, chifukwa izi zimapangitsa mawondo kupyola zala zazing'ono, zomwe zimawongolera bondo ndipo zimatha kuvulaza.
   
   Zindikirani: Ngati makina anu ochita masewera olimbitsa thupi alibe chikondwerero cha msendo, musagwiritse ntchito; malo osasinthika angagwiritse ntchito mphamvu m'malo osayenera miyendo ndi mawondo, zomwe zingachititse kuvulala.
4. Sankhani kulemera komwe kumakuthandizani kuti muyendetse miyendo molunjika ndi khama koma osati kwambiri. Poyambirira, sankhani kulemera kochepa kuchokera m'thumba. Musagwiritse ntchito masewerowa kuti muyesetse mphamvu yanu yammimba, chifukwa izi zimagwedeza bondo ndipo zimatha kuvulaza.
5. Gwirani mipiringidzo pambali iliyonse. Gwiritsani mutu wanu molimbika. Sungani, ndi kupumira kunja pakuyesera ndikuyambiranso.
6. Lonjezani miyendo yanu, ndikukankhira ndi quadriceps yanu kuti mukwezere bar. Pumulani pamwamba pazowonjezereka.
7. Pang'onopang'ono kuchepetsa kulemera kwa malo oyambira.
8. Bwerezerani zochitikazo, pangani mapepala awiri kapena atatu a kubwereza 8 mpaka 12 aliyense.

2 - Zowonjezeretsa Malamulo: Mfundo Zodziwika

1. Onetsetsani kuti nsana yanu imakankhidwiranso kumbuyo kumbuyo, makamaka pansi pa msana.
2. Sungani mutu ndi khosi kukhalabe pazowonjezera mwendo . Musagwedezeke patsogolo, kubwerera kapena kumbali. Gwiritsani ntchito dzanja kuti muteteze thupi lanu.
3. Musagwiritse ntchito zolemetsa zolemera kwambiri pazochitazi. Sungani katunduyo kuti awoneke chifukwa mawondo adzalumikizidwa panthawi yowonjezera.
4. Sinthani kutalika kwa msana wa mwendo moyenerera kuti galasi losungirako sizingafike patali kwambiri. Monga tanenera, zoyipa ziyenera kupumula kumbuyo kwa mwendo, pamwamba pa mapazi.
5. Musagwire ntchitoyi ngati mawondo anu akupweteka panthawiyi.