Kugwiritsa ntchito mapulogalamuwa kumapangitsa kuti chizoloŵezi chanu chikhale chatsopano
Ngati muli junkie wapanyanja, mungakhale ndi chizoloŵezi chochita masewera olimbitsa thupi, tsiku ndi tsiku. Pambuyo pake, ndi zosangalatsa zosangalatsa, zimasangalatsa ndipo zimayesetseratu kuwonjezera nyimbo. Koma kuchita zinthu zofanana tsiku ndi tsiku sikuli lingaliro labwino, ngakhale ngati mumalikonda, chifukwa lingapangitse kuvulala, kupsinjika mtima , kukhumudwa kapena kutopa.
Ndipo pamene thupi lanu limasinthira kuntchitoyi, zidzakhala zovuta kuti zipeze zotsatira; mungathe ngakhale kugunda malo ochita masewera olimbitsa thupi .
Kumeneko amaphunzitsika, njira yomwe imadalira njira zosiyanasiyana zolimbitsira thupi kuti zithetse mphamvu ya mtima ndi minofu, kupirira ndi kusinthasintha. Maphunziro a pamtunda ndi imodzi mwa njira zabwino zowonjezera mapulogalamu onse, kuphatikizapo panjinga zamkati. Izi zidzakuthandizani kuti mukhale olimbitsa thupi, ndikulimbikitseni, kukuthandizani kupeŵa kuvulala ndikupewa moyo wanu wopeza masewera.
Pali njira zambiri zochitira masewera olimbitsa thupi ndi mitundu yosiyanasiyana ya masewero olimbitsa mtima, mphamvu kapena kukaniza komanso kuchita masewera olimbitsa thupi. Pofuna kuteteza kusamvetseka kwa minofu, kupambana kwanu ndikutengera mitundu itatu yonse mu regimen yanu.
Ndikwanzeru kuchita ntchito zina zomwe zimakhala ndi mphamvu zochitira njinga zamkati. Mwachitsanzo, kuti mukhale ndi mtima wopirira pamene mukugwiritsa ntchito mitundu yosiyanasiyana ya minofu, ntchito zabwino zowonjezereka zimaphatikizapo kuthamanga, kuyendayenda, kusambira, madzi akuya , kuthamanga, kusambira kapena kugwiritsa ntchito makina a elliptical.
Kuti mukhale ndi mphamvu ya minofu ndi chipiriro mu thupi lanu lakumtunda ndi la pansi, mungathe kuchita zizindikiro, kugwiritsa ntchito makina olimba , osakaniza, kapena magetsi.
Kuti mukhale wokonzeka kusinthasintha, sankhani masewera olimbitsa thupi, yoga , tai chi kapena kalasi ya Pilates mat. Chotsaliracho ndi chofunikira kwambiri chifukwa magulu ena a minofu-monga chiuno cha mchiuno , IT (illiotibial band), ndi trapezius ndi latissimus dorsi kumbuyo-angakhale otetezeka kwambiri ndi mahatchi apanyumba kotero onetsetsani kuti mumaphatikizapo kumbuyo .
Kuti muphatikize ntchito zinazi muzochita zanu zolimbitsa thupi, mukhoza kusintha zochita zanu tsiku ndi tsiku ndikuchita masewera oyendetsa njinga zamtunda tsiku lina, kusambira lotsatira, kuchita masewera olimbitsa thupi ndi kulimbitsa mphamvu tsiku lotsatira, mutengere kalasi ya Pilates matani tsiku ndi zina.
Tiyeni tiyang'ane pa phindu lapadera la mitundu isanu ndi iwiri yochita masewera olimbitsa thupi:
- Kuthamanga kumagwiritsa ntchito minofu yambiri yomwe mumachita njinga zamkati ndipo imapangitsa minofu yanu yaikulu. Ndi njira yabwino yopititsira patsogolo mphamvu yanu. N'chimodzimodzinso ndi kuyenda ndi kuyenda mwamsanga, komwe kumakhudza zochepa zomwe zimakhala zovuta.
- Kusambira ndi ntchito yabwino yophunzitsira anthu oyendetsa njinga zamkati chifukwa zimapangitsa thupi lanu lonse kugwiritsira ntchito-mikono yanu, miyendo yanu, mapewa anu ndi kumbuyo kwanu. Komanso, imapereka maphunziro a mtima wamtima ngakhale kuti alibe mphamvu. Madzi akuya akuthamanga amapereka mphamvu, yotsika mtima yogwira ntchito, nayonso.
- Kupalasa pamtunda wolimba, kaya kunja kapena pamakina oyendetsa, ndiwopseza mtima kwambiri. Zimalimbitsa thupi la pansi ndi thupi lapamwamba, makamaka quads (kutsogolo kwa ntchafu), chiuno, glutes, chapamwamba ndi kumbuyo kumbuyo ndi mapewa.
- Kujambula kumadalira kuyenda komwe kuli kofanana ndi kuyendetsa njinga zamkati, zomwe zikutanthauza kuti mumakhala zovuta minofu yomwe imagwiritsidwa ntchito pazochitika ziwirizo. Zomwe zachitika pa ayezi kapena pamtanda, kuyendetsa masewera olimbitsa thupi ndiwopindulitsa kwambiri chifukwa cha quads ndi glutes. Monga bonasi yowonjezera, ikhoza kuwonjezera mphamvu ndi mphamvu ya minofu.
- Makina opangidwa ndi elliptical amadalira kugwedeza, choncho amagwiranso ntchito magulu amodzimodzi monga maulendo oyendetsa njinga zamkati. Malinga ndi kuchuluka kwa kukana ndi kutsamira komwe mumakhala pa makina, komanso msinkhu umene mumagwiritsira ntchito, mungathe kupeza zojambula za cardio zomwe zikufanana ndi njinga zamkati.
- Pilates , ntchito yopangika maganizo yomwe imatsindika zoyenera kuyenda ndi kupuma ndi kayendetsedwe ka kayendedwe kamene ingakuthandizeni kuti mukhale osinthasintha mu minofu yanu, kuthamanga kwakukulu mmagulu anu komanso maziko okhwima, omwe mungapange mphamvu pazitsulo zanu. Ngati muli ndi vuto lopweteka kumbuyo, kukhazikitsa maziko olimba n'kofunikira.
- Yoga , chizoloŵezi china cha thupi, chimapangitsa mphamvu ya minofu, kusinthasintha ndi kuganizira za maganizo. Zingakhale zothandiza kwambiri kwa anthu oyendetsa njinga zamkati chifukwa chakuti zambiri zimagwiritsidwa ntchito pamapiko a mchiuno, zitsulo zam'madzi ndi zam'munsi, malo omwe angakhale otetezeka kwambiri pamabikisitomala. Kuwoneka ngati Kuyang'anitsitsa Mbwa, Kutsika Kunja kwa Galu ndi Msilikali Mmodzi akhoza kupereka mpumulo wolandiridwa. Yoga ikhoza kukhala yothandizira kwambiri kuyendetsa njinga zamkati chifukwa zina zimayambitsa minofu pachifuwa, kumbuyo ndi mikono, malo omwe samasamala kwambiri ndi njinga zamkati.
Potsirizira pake, kuwonjezera mitundu yosiyanasiyana ya kayendetsedwe ka kayendetsedwe ka njinga zamakono kungakuthandizeni kulimbitsa minofu yotsutsa m'thupi lanu, kupeŵa kuvulazidwa ndi kupeza mphamvu ndi mphamvu. Mwachiwonetsero chenicheni, kuphatikiza pamodzi kwa phindu limeneli kuli kwakukulu kuposa kuchuluka kwa zomwe munthu ali nazo chifukwa mudzatha kukwera bwino komanso mwachangu.