Momwe Mungapewere Mwamsanga Ndikutsika Kumsika

Ndi zophweka bwanji kuti iwe ukhale pansi ndi pansi kuchokera pansi? Yankho la funso limenelo lingadalire pa zinthu zochepa-zaka zanu, kuchuluka kwa kuvulala komwe mwakhala nako, ndipo ndithudi, ngati pali chinachake pansi pano chomwe chiri chofunikira kwambiri.

Ngati ndi zovuta kapena zopweteka, mungapewe kuchita izo, koma ndi luso lofunika kukhala nalo, makamaka tikamakula. Ndikofunika kwambiri kuti tikwanitse kuchita zimenezi ndiyomwe timakhala ndi thanzi lathu komanso moyo wathu wautali. Kukwera ndi kutsika kuchokera pansi kumayitana pafupifupi malo onse olimbitsa thupi komanso mbali iliyonse ya matupi athu: kuchepetsa , mphamvu zazikulu, mphamvu ya thupi , kusintha , ndi kugwirizana.

Ngati muli ndi vuto m'madera amenewa, mukuti mulibe chizoloŵezi chochita kusintha m'chiuno mwanu kapena kuchepetsa kwanu kumakhala kovuta, zingakhale zovuta. Nthawi zonse mungagwiritse ntchito mpando kapena thandizo lina, koma ndibwino kuti muyambe kukwera ndi kutsika popanda chozungulira koma thupi lanu.

Ngati mukumva osokonezeka, zingamawoneke zosatheka, koma pali njira yowongoka yokwera kuchokera pansi, kaya zili zotani. Kutenga izo pang'onopang'ono ndi kuzichita nthawi zonse, kungakuthandizeni kuzindikira luso lofunikira ili.

1 - Khwerero 1: Imani pa Limbali Lanu Lamphamvu, Pambuyo Pambuyo Ndi Lamulo Lanu Losavulaza

1. Sungani mwendo wanu wolimba kwambiri, nthawi zambiri mbali yathu yaikulu, ndikuyika kulemera kwanu pa mwendo.
2. Yambani phazi lina mmbuyo pafupi mamita 1-3, kotero kuti inu muli mu chikhalidwe chodabwitsa. Gwira pa mpando ngati mukufuna, koma yesetsani kugwira ntchito yanu kuti musakhale ndi mpando.
3. Ikani manja anu pamtunda wakutsogolo pa mwendo wakutsogolo pokonzekera sitepe yotsatira.
4. Uwu ndiye vuto loyamba la kusinthana, kotero limbani maziko anu kuti mupatse thupi lanu kukhala lolimba.
5. Mukakhala osasunthika, pita ku sitepe yotsatira.

Zochita Zowonjezera Kukhazikika Kwanu ndi Mphamvu Pachigawo Ichi

• Khoma limakhala - Gwirani masekondi 10-30
• Zosintha Zomwe Zimathandizidwa / Zothandizidwa - 1-2 maselo a 10-12 omwe amawombera
• Yoyendetsa Leg Lift - 1-2 seti 10-12
• Mphepete Amanyamula ndi Med Ball - Njira zina zotsatizana 16
• Onani machitidwe awa mu mphamvu ya m'munsimu, kukhazikika, ndi kusinthasintha machitidwe

2 - Gawo 2: Kneel pa Floor

1. Ndi mwendo wanu wopitirira, mwendo wina mmbuyo, gwiritsani manja anu pamtunda wakutsogolo wa mwendo kutsogolo ngati chithandizo pamene mukugwada bondo lanu lakumbuyo ndi kulichepetsa pansi.
2. Yambani kugwiritsa ntchito mphamvu zanu ndi ntchafu kuti mugwirizane ndi thupi lanu, kulola bondo kuti lifike pansi mokoma, m'malo mogwera kwambiri.
3. Apanso, mukhoza kugwiritsa ntchito mpando ngati mukufunikira, koma yesetsani kugwira ntchito yanu mpaka mutagwiritsa ntchito thupi lanu.
4. Ichi ndi vuto lachiwiri, kotero pitirizani kulimbikitsa maziko anu kuti mupatse thupi lanu bata.
5. Mukakhala osasunthika, pita ku sitepe yotsatira.

Zochita Zowonjezera Kukhazikika Kwanu ndi Mphamvu Pachigawo Ichi

• Maungulo Othandizidwa - magawo 1-2 a 8-10 kumbuyo mbali iliyonse
• Maselo Akhwangwa - magawo 1-2 a maubwenzi 10-12
• Wall Pushups - magawo 1-2 a 10-12
• Kutambasula Kanthu - 2 nthawi kumbali iliyonse, gwirani masekondi makumi atatu
• Wokhala pansi Hamstring Stretch - 2 nthawi kumbali iliyonse, gwirani masekondi 30

3 - Khwerero 3: Tengani Dzanja Limodzi Pansi Pansi Pothandizira

1. Kuchokera pamalo ogwada, sungani dzanja lanu pamtunda pomwe mutenga dzanja lina pansi, pafupi ndi phazi lakumbuyo.
2. Apa ndi pamene mukusowa kusinthasintha. Ngati muli olimba, mungafunikire kusintha maulendo akuyang'ana kutsogolo, ndikupita nawo kumbali kuti mupange bwino.
3. Gwiritsani ntchito abs yanu monga chithandizo cha msana wanu mukakonzekera sitepe yotsatira.

Zochita Zowonjezera Kukhazikika Kwanu ndi Mphamvu Pachigawo Ichi

• Wokhala pansi St Stretch - 2 nthawi kumbali iliyonse, gwiritsani masekondi 30
• Zowonjezeretsa Zam'mbuyo - 1-2 magawo khumi a 10-12
• Chingwe chapafupi - 1-2 seti ya 10-12

4 - Gawo 4: Pita pa Zonse Zinayi

1. Kuchokera kumalo otsiriza, ndi dzanja limodzi pansi, sitepe yanu yotsatira ndiyo kutsogolo kwa bondo kutsogolo kuti mukhale ndi malo anayi onse.
2. Ngati muli ndi zovuta kusintha, mungafunikire 'kuthandizira' mwendo wakutsogolo pogwira pamimba kapena mbuzi ndikuyendetsa mwendo. Pamene mukuchita, kusamuka uku kuyenera kukhala kosavuta.
3. Pamene muli pamalo, manja onse awiri ayenera kukhala pansi pa mapewa, mawondo onse awiri pansi pa chiuno.
4. Onetsetsani kuti maziko anu agwirizane nawo pano. Izo zidzakuthandizani inu ndi kuleza kwanu ndi kukhazikika.

Zochita Zowonjezera Kukhazikika Kwanu ndi Mphamvu Pachigawo Ichi

• Mphindi ndi Cow - Imapuma 5
• Mbalame Mbalame - 1-2 seti ya 10-12 reps
• Mphaka ndi Cow Pamwamba - 5 mpweya

5 - Khwerero 5: Wotsamira Onto Hip ndikukhala pansi

1. Kuchokera kumalo okwana anayi oyambirira, mutha kusinthasintha thupi kumbali imodzi, mbali iliyonse ili yabwino kwa inu, mutenge mbali kumapeto ndikukhala pansi.
2. Mukhoza kugwadira mawondo ndikupumula ngati mutakhala bwino, kapena mukhoza kupitiriza mpaka mutakhala pansi kumbuyo kwanu.
3. Tsopano ndinu okonzekera chilichonse chimene mukufuna kuchita pansi.
4. Nthawi zonse mukakonzeka kumbuyo, mutha kusintha njirayi.

Gwiritsani ntchito kayendetsedwe kawirikawiri, komanso machitidwe odziwitsidwa, kuti mukhale ndi mphamvu komanso madzi ambiri pakwera ndi pansi kuchokera pansi. Mudzapeza kuti kukwanitsa kuchita izi mosavuta kungachititse kuti ntchito zina za tsiku ndi tsiku zikhale zosavuta.

6 - Bwerani Kumtunda

Kuti mubwererenso, yongolani njirayi:

1. Pitani kuzinayi zonse
2. Bweretsani mtolo wolimba kutsogolo, bondo likuwerama, kutsogolo pansi pansi kuti mukhale osakaniza.
3. Kwezani mmwamba, ndikuyika manja onse awiri patsogolo pa quad.
4. Tembenuzani zala za kumbuyo pansi ndi kukankhira manja anu mu quad, pogwiritsa ntchito mphamvu ya ntchafu ndi thupi kuti mubwerere ku malo oima.
5. Bweretsani phazi mkati, imani molimba ndi kubwereza kangapo momwe mungathere.