Ngati muli ndi kuvulazidwa kapena matenda, mukhoza kupindula ndi othandizira a wodwalayo kuti athe kukuthandizani. PT yanu ikhoza kuyang'ana momwe mungayendetse bwino ndikupatsani machitidwe kuti musinthe kayendedwe kanu ndi mphamvu zanu.
Chida chimodzi chochita masewera olimbikitsa kulimbitsa mphamvu ndi kuyenda ndi gulu loteteza. Mabungwe, monga Theraband, angagwiritsidwe ntchito kuti apangitse mphamvu, ndipo angagwiritsidwe ntchito ngati zingwe zochita masewera olimbitsa thupi .
Vuto limodzi ndi gulu loteteza: zingakhale zovuta kuzigwira ndipo zingakwiyitse manja anu.
Ndiye mumatani kuti muteteze gulu lanu kuti lisachoke m'manja mwanu? Kodi mungatani kuti mupewe mawonekedwe a mkwiyo? Zosavuta: mumadzipanga nokha.
DIY Gwiritsani Ntchito Theraband Yanu
Kuti mudzipangire nokha chogwirira ntchito, tsatirani malangizo awa osavuta:
- Gwirani chingwe chaching'ono pamapeto onse a kukana kwanu.
- Pezani tiwulo tating'ono tating'ono tomwe timapukuta.
- Tambani zitseko kutseguka pa mapeto a gulu lanu lokaniza, ndipo yikani thaulo muzoyika.
- Onetsetsani kuti malupuwo sali aakulu kapena mwina matayala anu amatha. Zikwangwani ziyenera kukhala zochepa zokwanira kuti zigwirizane ndi thaulo.
- Tsopano, gwirani thaulo pamapeto a Theraband yanu, ndipo mwakhala mukukonzekera kuchita masewera olimbitsa thupi. Easy nandolo, mandimu squeezy!
Ndani Angafunike Kusamalira Bungwe Lokaniza?
Anthu ena amatha kungotenga gulu lawo ndikulikulunga pamanja kuti aphunzire.
Ena akhoza kukhala ovuta kuchigwira. Mavuto omwe angayambitse vuto lopeza gulu la mankhwala angaphatikizepo:
- Dzanja lofooka
- Matenda a nyamakazi
- Osteoarthritis
- Pambuyo pa mapeto apamwamba
- Anthu omwe ali ndi khungu lovuta
Nthawi iliyonse yomwe mukugwiritsa ntchito gulu lokaniza, mukhoza kungotonthoza pang'ono.
Ndizobwino mwangwiro; Pangani zokha zanu pa gulu lanu ndipo mwakonzeka kuchita masewera olimbitsa thupi.
Kugwiritsira Ntchito Gulu Lanu Lotsutsa
Wodwala wanu wathanzi angakupatseni gulu lokaniza monga gawo la pulogalamu yanu yochitira kunyumba kunyumba. Bungweli liyenera kugwiritsidwa ntchito molingana ndi malangizo anu opatsirana. Onetsetsani kuti mutha kugwira gululo mwamphamvu ndi malonda anu. Ngati simungakwanitse, muyenera kulankhula ndi wodwalayo yemwe angathe kupereka njira zina zogwiritsira ntchito gululo.
Machitidwe ovomerezeka omwe mungagwiritse ntchito ndi gulu lanu lomenyana lomwe likugwiritsidwa ntchito bwino ndi:
- Zochita zojambula za Theraband rotator
- Ntchito zamphongo ndi zolimbikitsa mapazi
- Biceps curls
Onetsetsani kuti muwone dokotala wanu ndi wodwalayo kuti muonetsetse kuti masewera olimbitsa thupi ndi abwino.
Pewani Kuvulala ndi Gulu Lanu Lotsutsana
Kodi mudadziwa kuti mungapweteke pogwiritsa ntchito gulu lanu lokaniza? Inu zedi mukhoza! Ngakhale kuti sizodziwika, mukhoza kuvulala ngati mukuchita zosayenera kapena ngati gulu likukugwirani ndikukubwezerani mukamachita masewera olimbitsa thupi. Kuvulala kungaphatikizepo:
- Kuvulala kwa diso
- Maso ndi khungu zimalandila kumene gululo lagwedezeka pa iwe
- Kutaya malire ndi kugwa chifukwa cha gulu lachipatala likuphwanya pamene mukuligwiritsa ntchito
- Kuvulala kwa misampha kapena tendon
Chinthu chofunika: Gwiritsani ntchito kuteteza gulu bwino. Yang'anani gulu lanu lomenyana nthawi zonse chifukwa cha nyenyeswa, ming'alu, kapena malo osokoneza bwalo, ndipo bweretsani gulu lanu ngati muwona chirichonse cholakwika ndi izo. Ngati simukudziwa ngati gulu lanu lotsutsa likhale lotetezeka, lizibweretsereni ku PT. Iye akhoza kuyendera gulu lanu ndikukupatsani inu latsopano ngati mukufunikira.
Ngati mukugwiritsa ntchito makani otsutsa monga gawo la pulogalamu yanu ya kunyumba, mungapindule pogwiritsa ntchito thaulo kuti mupange nokha. Izi zikhoza kukuthandizani kuti mukhale olimbikitsa gulu lanu lomenyana komanso mutha kukhala ndi chitonthozo pamene mukuchita masewera olimbitsa thupi.