Kukhala wolimba, kukhazikika, ndi kusinthasintha n'kofunikira pa msinkhu uliwonse, koma akuluakulu nthawi zambiri amavutika ndi kusuntha kwa tsiku ndi tsiku chifukwa samasintha kapena kuti ali ndi mphamvu ngati akufuna. Ntchitoyi, makamaka yomwe ili pansi pamtambo (ngakhale pali zochitika zina zakuthupi zomwe zikuphatikizidwapo), zimakonzedweratu kuti zigwire ntchito mwamphamvu, kukhazikika ndi kusinthasintha kuti zikuthandizeni kuyenda bwino ndi cholinga chokhazikika kuti mukhale olimba ndipo pansi kuchokera pansi mu njira yotetezeka.
Kusamala
Onani dokotala wanu ngati muli ndi kuvulala, matenda kapena matenda ena.
Momwe mungachitire
- Gwiritsani ntchito masewera olimbitsa thupi nthawi yochuluka kapena nthawi yochulukirapo, poyang'ana kayendetsedwe ka pang'onopang'ono, kayendedwe kabwino ndi mawonekedwe abwino.
- Oyamba, pangani 1 gawo la ntchito iliyonse. Zochita zowonjezereka kwambiri zingathe kupanga 1-3 maselo, kupumula pafupi masekondi 20-60 pakati pa maselo
- Mukhozanso kuwonjezera kulemera kwazomwe mukuchita
- Chitani izi mwakhama 2-3 masiku osaphatikizapo pa sabata. Ngati cholinga chanu chikutsika ndi pansi kuchokera pansi mosavuta, yesetsani izi pang'onopang'ono kuti muone momwe mukuchitira
1 - Mnyamata Amakwera ndi Mpira Wambiri
Gwiritsani mankhwala owala kapena kulemera mopitirira pamwamba. Kwezani bondo lolondola mmwamba mpaka kumapeto kwa chiuno pamene mukubweretsa mikono, mukukhudza kulemera kwa bondo. Bwererani kuyamba ndi kubwereza kumanzere. Maondo ena ndi kubwereza kwa masekondi 30-60.
2 - Cholondola Chotsitsa Chotsitsa
Imani pafupi ndi khoma kuti muteteze ngati mukufunikira, yesani kulemera kwa mwendo umodzi ndikukweza mwendo wina mmwamba momwe mungathere, kuyendetsa bondo molunjika momwe mungathere. Onetsetsani kuti mukufera kutsogolo kwa ntchafu. Onjezerani gulu lakumenyana kapena minofu kulemera kwachangu ngati kuli kofunikira. Lembani pansi ndi kubwereza mobwerezabwereza 12 kumbali iliyonse.
3 - kuthandizidwa Lunge
Imani muzigawo zogawanika, mamita atatu kupatula pogwiritsa ntchito mpando kapena khoma kuti muteteze. Kuwongolera molunjika, kugwada mawondo ndi thupi lakuya pansi popanda kulola bondo kutsogolo kutsogolo kwala (muyenera kuwona nsonga ya nsapato yanu). Gwiritsani chitendene kuti mubwerere popanda kutseka mawondo. Bwerezani kawiri kawiri kawiri kawiri ndipo mubwereze mndandanda ndi mwendo wina kutsogolo.
4 - Zowonjezeretsanso
Lembani pansi pamtambo ndikuyika manja kumbuyo. Gwiritsani ntchito mgwirizanowo ndi kuwasunga nawo nthawi yonseyi. Finyani kumbuyo kukweza chifuwa masentimita angapo kuchokera pansi. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
5 - Njoka ya Mbalame
Pa manja ndi mawondo, kwezani dzanja lamanja ndi mwendo kumanzere mpaka pamtunda ndi thupi, mutagwiritse ntchito bwino ndikusunga mwamphamvu. Pewani ndi kubwereza, kusinthana mbali kwa 1-3 seti ya 8-16 kachiwiri.
6 - Wall Sit
Imani motsutsana ndi khoma ndikugwera pansi momwe mungathere, kapena mpaka ntchafu zanu zikhale pansi. Ngati izi ziri zovuta, imani pang'ono ndi kupeza ngodya yomwe imapanga makoya anu. Onetsetsani kuti muyika zolemera muzitsulo zanu ndikuzizira pang'onopang'ono. Gwiritsani ntchito malowa, kulemera kwa chidendene kwa masekondi 30-60.
7 - Anathandizidwa One Leg Squats
Imani pafupi ndi khoma kapena mpando kuti mukhale oyenerera, ngati pakufunikira. Chotsani kulemera kwa mwendo umodzi ndikukweza china pansi kapena, kuti musinthe, pitirizani chitende cha phazi. Gwiritsani ntchito abs ndi kuguguda bondo lakumbuyo kuti likhale lambala limodzi, mutenge m'chiuno ndikuyesera kulemera kwake. Inu simusowa kuti muzichepetsa kwambiri pa ichi, masentimita pang'ono okha. Imani ndi kubwereza maulendo 12 kumbali iliyonse.
8 - Mtsogoleri Wachikulu
Imani kutsogolo kwa mpando ndi kugwetsa pansi, mutenge mikono kuti muyende bwino ngati mukufunikira. Khalani pansi mpaka pa mpando ndi kuyima mmwamba, kapena kudulira mpaka mphuno yanu ikakhudze mpando ndi kuimirira (zovuta). Bwerezani mobwereza 12.
9 - Wall Pushup
Imani mamita angapo kutali ndi khoma kapena masitepe okwera (monga momwe mwasonyezera) ndipo ikani manja pa khoma kapena njanji kuti ikhale yochuluka kuposa mapewa. Pewani cholowacho, ndikuyang'anitsitsa, kugwada ndi kutsika thupi ku khoma / sitima mpaka zitsulo zili pamapangidwe 90 degrees. Bwezerani kuti muyambe ndi kubwereza kwa 1 of 12 reps.
10 - Mthunzi wa Quad
Imani zolimba pa mpando kapena khoma ngati mukufunikira ndikukweza chidendene chake kwa glute, ndikugwera kunja kwa phazi. Gwiritsani maondo anu pamodzi ndikukoka chidendene kumalo anu kuti mutambasule quads. Kuti mudziwe zambiri, finyani glute. Gwiritsani masekondi 15-30 ndi kubwereza kumbali inayo.
11 - Ndakhala pa Hamstring Stretch
Khala pansi, phazi kapena mpando wokhala ndi mwendo umodzi wotambasulidwa patsogolo pako, winayo akuwerama. Khalani wamtali ndikutsamira patsogolo pomwe mutha, mutambasula kumbuyo kwa mwendo. Mukhoza kugwira pa ntchafu, mwana wa ng'ombe, mkondo kapena phazi kuti akulowetseni. Gwiritsani masekondi 15-30 ndikusintha mbali.
12 - Ndakhala pansi St Stretch
Khalani pa mpando ndi kuwoloka mbali ya kumanzere kumbuyo kwa bondo lakumanja, ndikukankhira pansi pa bondo lamanzerelo mwachikondi ndikumverera kutambasula kumbali yakumanzere ya m'chiuno ndi glute. Ngati mukufuna kutambasula kwakukulu, mukhoza kudalira. Gwiritsani masekondi 15-30 ndi kubwereza kumbali inayo.