Kuvulala kofala kawirikawiri kumabwera chifukwa chogwiritsa ntchito mopitirira muyeso, kupititsa patsogolo, nsapato zosafunika, kapena kuwonongeka kwa biomechanical mu thupi ndi kayendedwe. Nkhani yabwino ndi yakuti kuvulala kwambili kumatetezedwa. Tsatirani izi kuti musunge panjira.
1. Pewani "Zoopsa Kwambiri"
Kuvulala kwambiri kumakhala chifukwa chogonjetseratu: kuthamanga kwambiri, mailosi ochulukirapo, posachedwa.
Ndikofunika kuti mupite mosavuta poonjezera miyendo kapena mphamvu ku maphunziro anu. Musayambe kuchulukitsa ma kilomita anu oposa sabata iliyonse sabata iliyonse. Mukhoza kupitiliza malire anu, koma muyenera kuyendetsa pang'onopang'ono. Mwa kumanga pang'onopang'ono, mukhoza kudzipulumutsa nokha kupwetekedwa ndi kukhumudwa, ndikukwaniritsa zolinga zanu. Lembani nzeru komanso nzeru zamakono kuti mudziwe kuchuluka kwa momwe muyenera kukhalira.
2. Yambani Mapazi Anu Molondola
Onetsetsani kuti nsapato zanu sizinatopa komanso kuti muli ndi chitsanzo chabwino cha mapazi anu komanso machitidwe anu. Nsapato yolakwika ikhoza kuchepetsa mavuto omwe alipo, kukupweteka pamapazi anu, miyendo, mawondo kapena m'chiuno. Kuvala nsapato zomwe zataya kukwera kwawo kungakhalenso kuvulaza. Pitani ku malo ogulitsira ogulitsira komwe mungakonzekerere nsapato , ndi kuziyika maulendo pafupifupi 350 mpaka 500. Ngati muli ndi vuto la biomechanical ndi mapazi anu, mukhoza kuyang'ananso kukonzekera zitsulo zazitsulo.
3. Pezani Malo Oyenera
Mutakhala ndi nsapato zolondola, mukufuna kuonetsetsa kuti mukuzigwiritsira ntchito pamwamba . Mwamwayi, mukufuna kuti nthaka ikhale yodabwitsidwa, m'malo moyendetsa pamapazi anu. Pewani konkire kwambiri momwe mungathere: Ndi pafupifupi nthawi 10 zovuta monga asphalt ndipo ndi malo oyipa kwambiri.
Yesetsani kupeza udzu kapena misewu yauve kuti muthamangire, makamaka pamtunda wanu wapamwamba. Kugwirizana ndikofunikira, komanso, chifukwa kusintha kwadzidzidzi kumtunda watsopano kumayambitsa kuvulala. Muyeneranso kupeĊµa kutembenukira mwamphamvu, choncho yang'anani makomo oyendayenda ndi njira zolunjika.
4. Khalani Osasamala
Pulogalamu yowonongeka nthawi zonse ikhoza kuyendetsa njira yakulepheretsa kuvulaza. Yesetsani kutambasula kuthamanga kwanu - thupi lanu lidzakupatsani malipiro ngati mumakhala olesila. Kudzipiritsa modzidzimutsa ndi chopukutira chithovu kapena chida china chothandizira kuchepetsa kuthamanga kungathandize kuthetsa zolimba zomwe zimachitika pakati pa othamanga
5. Muzichita Zinthu Mogwirizana
Nthawi zina kuvulala kumawoneka pamene mukulipira kwambiri minofu yanu ndikuiwala ena. Mwachitsanzo, kupweteka kwa mawondo nthawi zina kumachitika chifukwa kuthamanga kulimbikitsa kumbuyo kwa miyendo yanu kuposa kutsogolo kwa miyendo yanu. Ma quad anu ofooka sali amphamvu mokwanira kuti bondo lanu liziyenda bwino, lomwe limapweteka. Komabe, mutalimbikitsanso quads wanu, ululu umatha nthawi zambiri. Simukusowa kukweza kulemera kwakukulu kuti muthetse kusiyana. Kuchita masewera olimbitsa thupi kwa mphindi khumi ndi zitatu pa sabata kungapangitse kusiyana kwakukulu ndi kupewa zovulaza.
6. Pewani Chitsulo-Chokhazikika
Chida chogunda ndi pamene mapazi ako akufika patsogolo pa mchiuno mwako, choncho chidendene chako chikugunda pansi poyamba. Chabwino, mukufuna kupita pakati pa mapazi. Chitetezo, chomwe chili chofala pakati pa othamanga, chingapangitse kuvulazidwa monga kuphulika kwapadera komanso kupweteka. Zoonadi, kafukufuku waposachedwapa anapeza kuti othamanga amene amayamba kugunda pansi ndi maonekedwe awo amacheperapo maondo kusiyana ndi anzawo omwe amamenyana ndi chidendene. Imeneyi ndi njira yoperewera yoyendetsa chifukwa mumakhala mukuyendetsa pang'onopang'ono, kotero mumataya mphamvu zambiri.
Onetsetsani kuti mukufika pakati paokha, ndi phazi lanu molunjika pansi pa thupi lanu ndi sitepe iliyonse.
Kuthamanga kwachifupi, kotsika ndilo fungulo lopangitsa kuti msinkhu wanu ukhale waufupi ndi pafupi. Yesani kusunga mapazi anu mofulumira komanso mofulumira, ngati kuti mukuyendetsa pamakala otentha. Pamene mukupitiriza kuyendetsa pakati paokha, zidzakhala zosavuta komanso zachilengedwe.
7. Thamangani ndi Mapazi Anu Pogwiritsa Ntchito Lolunjika
Othamanga omwe amayendetsa ndi mapazi awo amasonyeza kapena mwachoncho amatha kuthana ndi vuto la minofu kapena maondo. Mufuna kuyesa kupewa kupotola kapena kuyendayenda pamtunda pamene mukuyendetsa ndikuyendetsa mapazi ndi miyendo yanu patsogolo. Yesetsani kuyendetsa molunjika, kuti maulendo anu ayambe kufanana. Izi zidzakuthandizani kuchepetsa kapena kupotoza kwa makondo anu ndi mawondo. Kwa othamanga omwe mapazi awo mwachibadwa amalowetsa kapena kutuluka, kuthamanga ndi mapazi anu akuwongolera molunjika angamve kuti si achilendo poyamba. Pitirizani kuyesera kwafupikitsa pazomwe mumayendetsa ndipo potsiriza mudzayamba kumva bwino.
8. Musamacheze
Maonekedwe abwino a thupi amatanthauza kukhalabe owongoka ndi kusunga mapewa anu kumbuyo ndikumasuka. Ngati mapewa anu akuwombera, sizingowonjezereka kupuma (chifukwa chifuwa chanu chikuponderezedwa), koma kumbuyo kwa msana kungayambike pamene muthamanga kapena mutatha. Kukhala ndi maziko olimbikitsa kumapangitsa kukhala kosavuta kukhalabe ndi moyo wabwino pamene akuyenda, kotero onetsetsani kuti mukugwira ntchito zofunikira pamaphunziro anu. Pamene mukuyendetsa, yesetsani kufufuza maola iliyonse kapena ayi. Kwezani mapewa anu kumakutu anu ndiyeno muwagwetse iwo pamalo awo omasuka.
9. Khalani Mutu Wanu Pamwamba
Mutu wanu ukhoza kulemedwa, makamaka kumapeto kwa nthawi yaitali. Koma ngati simugwira bwino, mukhoza kukhala ndi mavuto. Ngati izo zikubwerera kutali kwambiri, mutu wanu umayambitsa zovuta pamisomo yanu. Kuyika mutu wanu kutali kwambiri kungayambitse kupweteka kumutu ndi kumbuyo. Ikhoza kuponderezanso chifuwa chanu ndikupangitsa kuti kukhale kovuta kupuma. Muyenera kusunga mutu wanu pamwamba pa mapewa ndi m'chiuno.
Ngati mukuganiza kuti mawonekedwe anu angagwiritse ntchito chithandizo, zingakhale zofunikira kufunsa wodwalayo kapena wophunzira kuti awathandize. Mungathe kuchitapo kanthu ndi zochitika zolimbidwa pofuna kukonza zofooka zina za minofu kapena kusafanana.
10. Onetsetsani Kuti Mukukonzekera Kubwerera
Pofuna kuteteza kuvulazidwa, tibwereranso ku maphunziro ndi madzi akuya , kuyendetsa njinga, kapena kugwiritsa ntchito mphunzitsi wamakono. Lankhulani ndi dokotala wanu kapena wodwala zakuthupi za pamene ziri zotetezeka kuyamba kuyambiranso. Kugonjetsa ndi chiwerengero chimodzi choyambitsa kuvulala, kotero yesetsani kukumbukira kuti kupita patsogolo kumatenga nthawi.