Anthu ambiri amafuna kusintha mawonekedwe awo kumbuyo, koma kodi n'zotheka kupeza chimbudzi chachikulu? Sikophweka kumanga minofu ndipo ndi kovuta kwambiri kumanga kumene mukufuna. Mfundo yaikulu ndi yakuti simungathe kulamulira mawonekedwe a thupi lanu nthawi zonse.
Zonse Zokhudza Zachibadwa
Pali mfundo zina zofunika zomwe muyenera kuzidziwa kuti musamamve ngati ndinu wolephera ngati thupi lanu silikuyankha momwe mukufunira:
- Simungasankhe komwe mukulemera. Ngati mukukweza miyeso kuti muveke minofu pamtunda wanu, palibe chitsimikizo chomwe chingawonetsere kumeneko. Inde, kuchita masewera olimbitsa thupi kungakuthandizeni kulimbitsa zinthu, koma simungasinthe mawonekedwe anu, makamaka popanda opaleshoni ya pulasitiki.
- Maonekedwe a chiuno chanu makamaka amachokera ku majini. Yang'anani pa makolo anu kapena achibale anu ndipo mwinamwake mudzazindikira kuti mwatengera zina mwa majini awo. Ngati amayi anu ali ndi mapaipi aakulu kapena aakulu, mukhoza kukhala nawo limodzi.
- Kuchita masewera olimbitsa thupi (pamodzi ndi maphunziro apamwamba a thupi ndi cardio, ndithudi) kungakuthandizeni kumanga minofu, koma chibadwa chanu chidzasankha kuchuluka kwa msana wanu.
- Palibe ntchito yamatsenga yomwe idzakupangitseni kusintha kwanu. Koma pali zintchito zazikulu zomwe zimalumikiza glutes.
Zochita Zomanga Katundu Wabwino
Kuchita masewera olimbitsa thupi sikungasinthe mwangwiro mawonekedwe anu, koma pali zochitika zomwe zingakuthandizeni kumanga minofu ndipo, ndithudi, zimakupatsani mphamvu, zomwe nthawi zonse zimakhala zabwino.
Maso anu amatenga minofu itatu: gluteus maximus, gluteus medius, ndi gluteus minimus. Gwiritsani ntchito machitidwe omwe amagwira ntchito minofu yonse.
Yesetsani kuyendetsa limodzi palimodzi, ndikuchitanso chimodzimodzi kwa zaka 10 mpaka 16, kupitirira chimodzi kapena zitatu, malinga ndi kukula kwa thupi lanu. Gwiritsani ntchito kulemera kokwanira kuti mutha kungomaliza nambala yomwe mukufuna.
- Magulu
- Maungulo
- Yambani
- Kuwonongeka
- Kuwonongeka kwa miyendo imodzi
- Masewera oyang'anizana
- Bulu amatha
- Bridge yomwe ili ndi madontho a mwendo
Musaiwale Cardio
Inde, masewero olimbitsa mphamvu ndi abwino kumanga bwino , komabe zochitika zina za cardio zingagwiritsenso ntchito kumbuyo.
Pa kafukufuku wochitidwa ndi Madonna Rehabilitation Hospital, ofufuza anayeza makina onse akuluakulu a cardio kuti aone zomwe zimawoneka kuti ndizofunika kwambiri:
- Kuthamanga kwa treadmill : Kuthamanga pamtunda wopangira mapepala kumaphatikizapo ma glutes kwambiri poyerekeza ndi makina ena, makamaka bicycle recumbent, yomwe inali yothandiza kwambiri polimbana ndi glutes. Yesetsani kupanga masewera olimbitsa thupi kuti muzitha kuyenda.
- Wophunzitsira Elliptical : Wophunzitsa elliptical anali okonzeka kutsogolera zamadzimadzi, kubwera pamalo achiwiri kupita kumtunda wothamanga. Pulogalamu yopangira mapulogalamu a elliptical ndithu adzakankhira.
- Mapulaneti ndi mapiri: Kafukufuku wina wofalitsidwa mu American Journal of Physical Anthropology anayesa ntchito zosiyanasiyana kuti awone zomwe zimawoneka kuti ndizofunika. Iwo apeza kuti sprinting ndi imodzi mwa zinthu zabwino kwambiri zomwe mungachite kuti muzisunga. Yesani sprints ndi mapiri kuti muzitha kuyatsa makilogalamu mukamagwira ntchito zanu.
> Zotsatira:
> Bartlett JL, Sumner B, Ellis RG, Kram R. Ntchito ndi ntchito za minofu yaumunthu mukuyenda, kuthamanga, kukwera ndi kukwera. Buku la American Journal of Physical Anthropology . 2013; 153 (1): 124-131. lembani: 10.1002 / ajpa.22419.
> Takahashi S, Burnfield JM, Buster TW, Provorse AR. Kuyerekeza kwa Ulemerero Wosakanikirana ndi Mitsempha Yachimake Ntchito Yopitirira Ntchito Zanu za Maganizo mu Odwala Aakulu Achikulire. Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita , 2007 Vesi 39 (5), pg. S255.