Sindinayambe Kuchedwa Kuyamba Kuphunzitsa Mphamvu
Palibe kutsutsa kuti kuwonongeka kwa thupi ndi kugwira ntchito kwa thupi la munthu kumakhala ndi msinkhu. Zimatengera kuyang'ana kamodzi kuzungulira nyumba yosungirako okalamba kapena chipatala kuti muzindikire kuti pali choonadi ku mawu awa.
Izi zinati, "Kuchita Zochita ndi Kuchita Zochita kwa Okalamba Achikulire, " zimatchula umboni wofunika kwambiri kuti zithandize kugwiritsa ntchito zochitika zolimbitsa thupi komanso kuchita masewera olimbitsa thupi akuluakulu monga njira zothetsera chiopsezo cha matenda aakulu, kuwonjezera chiyembekezo cha moyo, kusunga mphamvu zogwira ntchito (kuthekera kuchita zinthu zamoyo tsiku ndi tsiku, monga kuphika ndi kuyeretsa), ndikupangitsanso thanzi labwino lomwe limalimbana ndi zotsatira za ukalamba. Mapinduwa amapezeka kwa anthu onse achikulire-omwe amakhala okhudzidwa ndi osagwira ntchito, omwe ali ndi thanzi labwino komanso omwe akuyendetsa matenda aakulu - malinga ngati thupi likulingalira pakakhala pulogalamu.
Chotsatira ndichoti sizachedweratu kuyamba ntchito yochita masewero olimbitsa thupi ndikupeza phindu la kuchita masewera olimbitsa thupi. Izi zikuti, mwina simukufuna kulembera agogo anu a zaka 85 ku Barry's Bootcamp kapena Soul Cycle ngati akudziwa kuti ntchito yake yayamba bwino chifukwa chakum'pangitsa kuti aziwoneka ngati wofooka kapena atangoyamba kugwedezeka. Kwa okalamba omwe atha msinkhu kapena awiri pazaka zawo zapitazi, kapena amene akulimbana ndi zotsatira za kupweteka kosalekeza kapena kulemala chifukwa cha kuvulala kapena thanzi, pali zovuta zomwe mungachite kuti musinthe mphamvu, moyo wa mtima, kuyenda, ndi chiwerengero, zonse kuchokera ku chitonthozo cha mpando wolimba. Ganizirani zochitika 10 zotsatirazi ngati malo abwino kuyamba.
1 - Ankle ndi Wrist Rolls
Ambiri ammudzi amakumana ndi mavuto osavuta kumapeto, zomwe zingawathandize kuthetsa mavuto ndi kuyenda bwino. KJ Landis, mphunzitsi waumwini, komanso wotsogolera maulendo abwino amasonyeza kuti "kudzuka" manja ndi mapazi kupyolera m'magulu ang'onoang'ono asanatuluke asanayambe kuchita zovuta kwambiri.
- Khalani wamtali pa mpando wolimba, kotero msana wanu uli wowongoka ndipo suli kutsamira pa mpando mmbuyo.
- Sungani zala zanu, mutsegule ndi kutseka zida zanu kangapo musanapange ziboda ndikugwedeza maulendo 10 nthawi iliyonse.
- Chitani zochita zomwezo ndi mapazi anu. Choyamba, sinthasintha ndikuwonetsa phazi lirilonse pokhapokha mutayang'ana pang'onopang'ono ndikuwongolera zala zanu.
- Imodzi pang'onopang'ono, gwiritsani chingwe chilichonse kunja, nthawi imodzi pang'onopang'ono.
2 - Ng'ombe yamodzi yokhala ndi Mimba Imakweza
Landis amatenga anthu achikulire kupyolera mu chinyama chachitsulo chokhazikitsira chinyama chokwera kuti chiwonjezere mphamvu ndi kuyenda kupyola mwendo wapansi.
- Pokhala wamtali pampando ndi mapazi atabzalidwa pansi pang'onopang'ono pafupi ndi mchiuno, tenga mbali yanu ndikuyang'ana patsogolo.
- Yambani ndi phazi lamanja ndikukweza chidendene chanu pansi kuchokera pamtunda momwe mungathere, kuyesera kukweza mmwamba momwe mungathere pazendo zanu, ndikupanga mwana wang'ombe pamene mukuchita masewerowa. Gwiritsani chidendene pansi ndikubwezeretsani kuti mutsirize kawiri kawiri.
- Bwerezani kayendetsedwe ka mwendo wakumanzere.
- Pangani magulu atatu a nsonga 10 pa mwendo.
Pambuyo pochita maselo oyambirira, onjezerani maselo ena awiri a kubwereza, nthawi ino akukweza zidendene ziwiri panthawi yomweyo. Pamapeto pake, chitani zidendenezo zitakwezedwa kuchokera pansi kwa masekondi makumi awiri.
3 - Khalani-ndi-Stands
Zimakhala zosavuta kukhala pansi ndi kuima mopepuka ngati wamkulu, koma akuluakulu nthawi zambiri amavutika kuti aime pamipando yapansi kapena m'mabedi ofewa. Jill McKay, yemwe anayambitsa Narrow Road Fitness, akukhala ndi-stand-stand-stands amachititsa kuti anthu okalamba apindule kapena azikhala ndi mipando yokhala ndi mipando yokha, mphamvu, kulingalira bwino, ndi kulamulira.
Khalani-ndi-kuyima kumangokhala ngati kumveka.
- Yambani atakhala pa mpando wolimba, mapazi atabzalidwa pansi pang'onopang'ono.
- Gwiritsani ntchito chithandizo chazing'ono kuchokera m'manja kapena mikono ngati n'kotheka, khalani pachimake, ndipo mupite patsogolo m'chiuno.
- Limbikitsani kulemera kwanu kupyolera pamakona onse a mapazi anu ndikudzikakamiza kuti muime, kutambasula mawondo anu ndi chiuno.
- Bweretsani kayendetsedwe kameneka, ndikugwiritsanso m'chiuno mwako ndikugwada kuti mudzichepetse nokha kumalo okhalapo.
Ngati simungathe kukanikiza kuimilira, ingosinthani kulemera kwanu ndikukweza machesi kapena masentimita kuchokera ku mpando wa mpando ndikugwirizira kwachiwiri musanatsike pansi. Pakapita nthawi, yesetsani kukhala ndi mphamvu komanso kukhala ofanana kuti mukhale ndi udindo.
4 - Atakhala Hip Marches
Kwa iwo omwe akufunika kusintha kusintha ndi kusintha mwachisawawa, kapena omwe amafunikira njira yosinthidwa yochita masewera olimbitsa thupi, kukhala pansi paulendo ndizo zabwino. Monica Lam-Feist, waphunzitsi wa ACE wodziwika bwino komanso woyendetsera thupi labwino pa AlgaeCal, akupereka malangizo othandiza kuchita masewera olimbitsa thupi.
- Khalani wamtali pa mpando wolimba, mapazi anu atagona pansi, pansi-kutali.
- Gwirani m'mphepete mwa mikono ndi manja ndi manja anu ndikugwiritsira ntchito minofu yanu kuti musamalire.
- Lembani mwendo wanu wakumanja ndi bondo lanu lopindika ngati momwe mungathere, ngati kuti mukuyenda maulendo apamwamba.
- Pansirani phazi lanu lamanja pansi ndi ulamuliro.
- Bwerezani ku mbali yina.
Pezani maulendo osachepera 20 omwe mukutsatira. Pumulani, kenaka kambiranani kawiri kapena katatu nthawi zina. Ntchitoyi ikhoza kupitilizidwa chifukwa cha mtima wamtima kwambiri, kapena ikhoza kuphatikizidwa ndi kutentha kwambiri kuti muthe kukweza mtima ndi kuthamanga magazi musanayambe kuyenda molimbika kwambiri.
5 - Zisudzo zazitsulo
McKay amagwiritsira ntchito zidendene zachitsulo ndi makasitomala ake achikulire ngati mtundu wa hamstring curl wokonzedwa kuti athandize kulimbitsa minofu yayikulu yomwe imayambira kumbuyo kwa ntchafu pakati pa glutes ndi mawondo. Chifukwa chofunika kwambiri, ntchitoyi ikhoza kukhazikitsa mphamvu za m'mimba.
- Khala wamtali mu mpando wolimba, mawondo akugwa ndi mapazi pansi pansi pang'onopang'ono pafupi ndi mchiuno.
- Yambani mwendo wamanja ndikusinthasintha phazi lamanja, choncho chidendene chimalumikizana ndi nthaka, koma zala zakutsogolo zikukwera pamwamba.
- Gwiritsani ntchito zam'maso ndi zitsulo zamagetsi, pogwiritsa ntchito magulu a minofu kukukoka chidendene chakumanja kupita ku mpando pomwe ikugwirizanitsa ndi pansi.
- Bweretsani kayendetsedweko ndikukutsinthani chidendene, kutambasula bondo lanu lakumanja. Pangani mobwerezabwereza 10 mpaka 12 kumbali imodzi musanayambe miyendo.
- Lembani maselo awiri kapena atatu pa mwendo.
Ngakhale ntchitoyi ingatheke popanda zipangizo zamtengo wapatali, mungafune kugwiritsa ntchito pepala kapena pepala tochepa kuti zikhale zosavuta kuti chidendene chilowe pansi.
6 - Ndakhala Pamagulu Amodzi
McKay akufotokoza kuti ndikofunikira kuphatikiza zochita zolimbitsa mphamvu zomwe zimamasulira mosavuta kuntchito zochitika tsiku ndi tsiku. "Mphamvu yapamwamba ikukwera kapena yopanda zolemera ndi njira yabwino yophunzitsira kuyika zinthu pamasamu kapena pamabambo apamwamba," akutero. Kuwonjezera pa kulimbitsa mphamvu, mtundu uwu wonyamula kutsogolo umapangitsa mapewa kupyolera muzitsulo zonse zomwe zimathandiza kuti mukhale osinthasintha kudzera m'mapewa.
Gwiritsani ntchito mabotolo opepuka, mabotolo a madzi, katundu wamzitini, kapena kukana magulu kuti mugwire ntchitoyi. Ngati mukugwiritsa ntchito gulu lokaniza, sankhani gulu lalitali, lophatikizika ndikukhala lotetezeka pamalo mwa kukhala pamwamba pa bwalo musanamalize mapeto anu kuti muchite masewerawo.
- Khalani wamtali mu mpando wolimba, mapazi anu agona pansi pambali pa mapewa akutali.
- Gwiritsani ntchito phokoso lamakono kapena mapeto a gulu lokanizira mmanja mwanu pamapewa anu, makomo anu akugunda ndipo manja anu akuyang'anizana ndi inu.
- Gwiritsani manja anu molunjika pamwamba, kutambasula makutu anu.
- Mosamala tsambani manja anu kumalo oyambira.
- Lembani magawo awiri kapena atatu a maulendo 10 mpaka 12.
7 - Ndakhala pazithunzi za Torso
Malinga ndi Caleb Backe, wophunzira wodziwika bwino komanso katswiri wa zaumoyo wa Maple Holistics, wokhala pansi amakhala ndi zifukwa zomveka, makamaka zomwe zimachitika, pomwe akulimbikitsanso kuti azitha kuyenda m'mimba.
- Khalani wamtali, mapazi anu athandizike pansi pamtunda wa mchiuno. Onetsetsani kuti musadalire pa mpando.
- Ikani manja anu mopepuka pamutu mwanu, zigoba zanu zikuwerama ndikulozera kumbali ya chipinda.
- Kuika pepala lanu molimba, kutulutsa ndi kupotoza mutu wanu kumanja momwe mungathere.
- Lembani ndi kubwereranso pakati, muteteze m'chiuno mwanu.
- Exhale ndi kupotoza miyendo yanu kumanzere mpaka momwe mungathere.
- Lembani ndi kubwerera ku malo.
- Pitirizani mpaka mutapotoza mbali iliyonse pakati pa sikisi ndi eyiti. Kupumula, ndiye pangani seti yachiwiri.
8 - Kusinthidwa Kwambiri Kwambiri
Landis akulangiza achikulire achikulire kupanga mtundu wa mpando wokhazikika wokhazikika pamutu kuti apititse mphamvu zawo zazikulu. Pamene kuli bwino kugwiritsa ntchito mpando wolimba ndi zida zogwiritsira ntchito mikono, mutha kuchita masewera olimbitsa thupi pamene mukukwera m'mphepete mwa mpando pampando wanu.
- Khalani wamtali pampando, pamutu wanu mukugwirizanitsa, mapazi anu pamodzi ndi pogona pansi. Sungani mapewa anu mmbuyo kuti mupitirize kukhala angwiro.
- Gwiritsani mipando yachitukuko kapena kuyika mpando wa mpando. Pogwiritsa ntchito miyendo ndi mawondo pamodzi, kwezani miyendo yonse mmwamba momwe mungathere (ndi mawondo akuyendetsa) pamene mutuluka.
- Gwiritsani masekondi asanu, kenaka tsitsani mapazi anu pansi.
- Yesetsani kubwereza 10 mpaka 12 ndikukwaniritsa zonse zitatu kapena zisanu.
9 - Mapulani osinthidwa
Masamba si abwino kwa achinyamata. Zochita zolimbitsa thupizi zimayambitsa kukhazikika ndi mphamvu pambali yonse ya thupi. Vuto, ndithudi, ndilo kuti ena akuluakulu sangathe kuthandizira bwino thupi lawo lolemera pokhapokha akukhala ndi mawonekedwe abwino. Komabe, McKay akuwonetsa mpando wokonzedwanso wachikhwando kuti apite patsogolo.
Ikani mpando kutsogolo kwa khoma kotero mpando umakhazikika ndipo sungagwedeze kapena kusuntha pamene mukupanga mapulaneti. Mukhoza kukhala pampando kuti mpando uyang'ane ndi khoma, ndikukupatsani mwayi wopita kumbuyo kwa mpando woti muthandizidwe, kapena mutha kuyika mpando kotero kumbuyo kumayang'ana pakhoma, ndikukupatsani mwayi wokhala pa mpando wa mpando kuti athandizidwe. Akuluakulu omwe ali ndi mphamvu zochepa kapena zoyendayenda ayenera kuyamba pogwiritsa ntchito kumbuyo kwa mpando wothandizira.
- Pomwe mpando uli wotetezeka pa khoma, ikani manja anu kumbuyo kwa mpando (kapena pa mpando, malingana ndi malo a mpando) kotero manja anu ali kutali.
- Ikani maziko anu ndikuyendetsa mapazi anu kumbuyo mpaka thupi lanu likhale loyang'ana molunjika kuchokera pazitsulo zanu kumutu. Mikono yanu iyenera kukhala yolunjika bwino, chiuno chanu chiyenera kugwirizana pakati pa mawondo anu ndi mapewa anu, ndipo muyenera kumverera kuti mimba yanu ikugwira ntchito kuti thupi lanu likhale lolimba.
- Gwirani malowa kwa masekondi 10 mpaka 60 musanayambe kuima.
- Gwiritsani ntchito mapulogalamu atatu, mutagwira mapepala onse malinga ndi momwe mungathere ndikukhala ndi mawonekedwe abwino.
10 - Kusinthidwa Magulu
"Inde, ndili ndi zaka 70 zomwe ndikuchita ma burpe!" akuti McKay, yemwe amakhulupirira mwamphamvu kuti asunge makasitomala ake a mibadwo yonse adatsutsa. Chinyengo, ndithudi, chikupanga kusinthana ndi zaka komanso kukonzanso zofunikira. Mabungwe ovuta sangathe kupezeka kwa okalamba ambiri, koma malinga ndi mphamvu ndi kuyenda, iwo akhoza kukhala otetezeka mwangwiro ndi kusintha. Mwachitsanzo, ganizirani kugwira ntchito mu burpe motere:
- Gwiritsani mpando wokhazikika pamtambo kotero kumbuyo kuli khoma ndipo mpando sangakhale pangozi yotsekemera kapena kusunthira.
- Imani moyang'anizana ndi mpando, mapazi omwe ali kutali kwambiri.
- Onetsetsani mchiuno mwako ndikuguguda kuti mulowe malo ochepa.
- Ikani manja onse pa mpando wachitukuko, manja athandizidwa komanso mitengo ya kanjedza ikhale pansi pa mapewa.
- Khwerero phazi limodzi, kenako lina, kumbuyo kwanu, kotero thupi lanu likhale loyendedwe kuchokera ku zidendene kupita kutsogolo pa mpando wapamwamba.
- Bweretsani kayendetsedwe kawo ndikuyendetsa phazi lirilonse kutsogolo kwawo.
- Limbikitsani kupyolera mu mapazi anu ndi kuwonjezera mawondo ndi chiuno pamene mukuyimirira. Pamene mukuchita, kwezani manja anu pamutu panu, ndikuwombera manja.
- Izi zimawerengedwa ngati chosinthika cha mpando wa burpee. Chitani zambiri zomwe mungathe (cholinga cha 6 mpaka 10) ndi mawonekedwe abwino. Lembani maselo awiri kapena atatu.
> Chitsime:
> American Medicine Sports, Chodzko-Zaiko WJ, Proctor DN, Fiatarone Singh MA, Minson CT, Nigg CR, Salem GJ, Skinner JS. "Kalasi ya American College of Medicine Position Stand. Zochita Zochita ndi Thupi la Achikulire Okalamba." Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita. https://doi.org/10.1249/MSS.0b013e3181a0c95c. July 2009.