Oyendayenda akhoza kukhala osasinthasintha ndi izi
Kutambasula kungakuthandizeni kuti mukhale osinthasintha ndipo mukhoza kuyenda bwino. Chizoloŵezi chotambasulachi chimawombera magulu amitundu yomwe mumagwiritsa ntchito kuyenda bwino ndi kuyenda. Ambiri amayenda kuchita chizolowezi chowongolera kumayambiriro kwa ntchito yawo. Ena amafunanso kutambasula kumapeto, kapena kutambasula pang'ono pakati pa maulendo ataliatali.
Malangizo Otambasula
Wotentha kwa mphindi zisanu pang'onopang'ono musanayambe kutambasula. Musatambasule minofu yozizira kapena inu muwopseze kuwapasula. Phatikizani zochitika zoyendetsera ntchito zomwe zimapangidwira minofu ndi mgwirizano kudzera muziyendayenda. Pangani izi pang'onopang'ono. Khalani otambasula basi. Ngati muli ndi vuto lililonse lachipatala lomwe limakulepheretsani kuchita chimodzi mwazigawozi, mungafunse dokotala wanu, wodwalayo, kapena wophunzitsa masewera ena kuti azitha kusintha masewera olimbitsa thupi.
Kuwongolera ndi Kuyenda Zochita kwa Oyenda
Pezani mtengo woongoka kapena mpanda kapena khoma limene lingakuthandizireni kudalira zina mwazomwe mukuchitazi. Mudzayamba pamwamba pa thupi lanu ndikugwira ntchito.
Mutu Wa Mutu
- Pangani magulu a chitatu ndi mutu wanu.
- Yambani ndi khutu lanu pafupi ndi phewa lanu mbali imodzi.
- Sinthirani mutu wanu mozungulira kutsogolo, kumaliza ndi khutu lanu pafupi ndi phewa kumbali inayo.
- Sungani mutu wanu kubwerera ku mbali inayo.
- Bweretsani maulendo 5 mpaka 10.
Magulu a Arm
- Ndi mkono umodzi pa nthawi, pangani nsanamira kumbuyo kwa mkono wanu ndi chikhomo chanu chikuyang'ana kunja, thumbalo likulongosoledwa.
- Bwerezerani nthawi 10 mpaka 15 ndi mkono uliwonse.
- Kenaka gwiritsani manja kumanja ndi chikhomo choyang'ana, chikhomo chikulongosoledwa, kubwereza nthawi 10 mpaka 15 ndi mkono uliwonse.
Hip Stretch
- Imani, tengani phazi limodzi ndi phazi lamanja.
- Lembani bondo lanu lakumanzere ndikusinthitsa kulemera kwanu kumbuyo kwachiuno chanu chakumanja.
- Pamene mukuyendetsa mwendo wakumanja, bendani patsogolo ndipo mufike pamtunda wanu wamanja.
- Gwiritsani masekondi 15 mpaka 30.
- Sinthani mbali ndi kubwereza kumbali inayo.
Kuthamanga kwa Quadriceps
- Imani bwino, gwirani pa khoma kuti muthandizidwe.
- Gwiritsani bondo lanu kumbuyo kwanu kuti muthe kumvetsetsa phazi lanu, mutagonjetsa chidendene chanu kumbuyo kwanu.
- Imani bwino ndikuweramitsa bondo lanu mofulumira. Dzanja limangosunga chidendene mmalo, simukukoka ndi dzanja. Kwa ena, ndizosangalatsa kugwiritsa ntchito dzanja kuchokera kumbali ina.
- Gwiritsani masekondi 15 mpaka 30, kenako osinthani kuti mutambasule mwendo wina.
Ng'ombe Ikani
- Imani mkono wautali kuchokera ku khoma kapena pakhomo losakanikirana.
- Khulupirirani ku khoma, ndikudzikankhira ndi manja anu.
- Ikani mwendo umodzi kutsogolo ndi bondo likuyendetsa. Mgugu uwu sudzapeza kulemera kwake.
- Gwirani mwendo wina kumbuyo ndi bondo molunjika ndi kutsika pansi.
- Pewani msana wanu molunjika, sungani nsapato zanu kumalo mpaka mutatambasula.
- Gwiritsani masekondi 30. Khazikani mtima pansi.
- Bwerezani ndi mwendo wina.
Chombo cha Soleus Chitambasula
- Kuchokera pa mwana wang'ombe kutambasula malo, gwedezani bondo lakumbuyo kuti mpangidwe usinthidwe kuti utambasule Achilles 'tendon.
- Sungani chidendene chanu.
- Gwiritsani masekondi 15 mpaka 30.
- Kenaka sambani miyendo ndikubwereza pamlendo wina.
Malembo a Malamulo
- Mukakumana ndi mthunzi, gwirani ndi manja onse awiri.
- Kuguguda pa bondo, kubweretsapo mwendo umodzi, ndikukulumphira ndikugwedeza mwendo kumbuyo ndi kuseri.
- Bwerezerani nthawi 10 mpaka 15, kenako musinthe miyendo.
- Onetsetsani kuti mukusungunuka kumbuyo kwanu.
Cross Over Leg Swings
- Kuyika pa njanji yamtengo kapena fence ndi manja onse awiri, kutsogolo.
- Kusuntha mwendo umodzi kutsogolo kwa thupi lanu pang'onopang'ono ukukwera pamwamba.
- Kuthamanga nthawi pafupifupi 10 mpaka 15 ndi mwendo uliwonse.
Pambuyo pa kutambasula ndi kuyendetsa bwino, tsopano mwakonzeka kuyenda gawo lalikulu la kuyenda kwanu paulendo wanu wofuna.
Kutentha Kumatulutsa Chithunzi Khwerero Ndi Gawo: Onani chithunzi chachikulu ndi malangizo pazomwezi.
N'chifukwa Chiyani Muyenera Kudula?
Zochita zolimbitsa thupi zitha kukuthandizani kuti mukhale ndi kayendetsedwe kanu ka magulu ndi ziwalo zanu. Izi ndi zofunika makamaka pamene mukulamba. American College of Sports Medicine amalimbikitsa kuchita masewera olimbitsa thupi osachepera masiku awiri kapena atatu sabata iliyonse kuti muyende bwino. Kutambasula pamodzi ndi chizoloŵezi chanu choyenda kungatsimikizire kuti mutenga zozizwitsa komanso zolimbitsa thupi.
> Zotsatira:
> Garber CE, Blissmer B, Deschenes MR, et al. Kuchuluka ndi Kuchita Zochita Zolimbikitsira Kukhazikitsa ndi Kusunga Mafilimu, Matenda a Musculoskeletal, ndi Neuromotor Fitness Mwachiwonekere Achikulire Odwala. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (7): 1334-1359. lembani: 10.1249 / mss.0b013e318213fefb.
> Akuyendayenda Poyenda. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Stretches-for-Walking_UCM_461779_Article.jsp#.WaIVItGQzx8.