Bwanji, ndi liti pamene muyenera kuwoloka
Ubwino Wophunzitsika kwa Othamanga
Maphunziro a pamtunda ndi masewera kapena masewera olimbitsa thupi omwe amachititsa masewera anu apamwamba - pakali pano, akuthamanga. Kaya ndiwe wothamanga kale kapena wodziwa zambiri, mungapindule ndi kuphunzitsidwa. Nazi zifukwa zingapo zomwe othamanga ayenera kuphunzitsa:
- Zimathandiza kuchepetsa magulu anu a minofu. Maphunziro a pamtunda amathandiza kulimbitsa thupi lanu losagwira ntchito ndi kupuma minofu yanu. Mungathe kuganizira za minofu yeniyeni, monga ntchafu zanu zamkati, zomwe sizikugwira ntchito mochuluka pamene zikuyenda ndipo zingakhale zofooka kuposa minofu yanu.
- Mudzasunga kapena kulimbitsa thupi lanu. Ntchito zambiri zophunzitsira pamtunda ndizochita bwino pamtima, choncho amamanga pazinthu zomwezi zomwe zimapindulitsa.
- Zimachepetsa mwayi wanu wovulazidwa. Pogwiritsa ntchito minofu yanu yofooka ndi amphamvu anu, muthandizidwe kuchepetsa kuvulaza kwanu. Kuchita nawo ntchito zochepa pamaphunziro a mtanda, monga kusambira kapena madzi othamanga, kumachepetsa kuchepetsa nkhawa pamagulu anu, omwe nthawi zambiri amakhala ovuta kwa othamanga.
- Mudzapewa kutopa ndi kuthamanga. Kuthamanga tsiku ndi tsiku kumapeto kumatentha ngakhale wokonda kwambiri wolimbikira. Maphunziro a pamtunda amapereka mpikisano wofunikira kwambiri pamasewera awo, omwe ndi ofunika kwambiri kwa omwe amaphunzitsa maulendo akutali monga marathons.
- Mukhoza kupitiriza kuphunzitsa ndi kuvulala kwina pamene mukuwapatsa nthawi yoyenera kuchiritsa. Nthawi zina othamanga omwe amavulazidwa amauzidwa ndi dokotala kuti asamapitirize kuthawa atachira . Koma, ndi kuvulala kwina, n'zotheka kupitiliza ndi kuphunzitsidwa. Maphunziro apambali angathandize othandizira othamanga kukhalabe olimbitsa thupi ndikukhalanso bwino ndi kukhumudwa ndi kukhumudwa chifukwa chosowa ntchito.
Kodi Ndiyenera Kupitilira Nthawi Yanji?
Kuchuluka kwa kuphunzitsidwa kwa mtanda kumadalira momwe mumamvera - m'maganizo ndi m'thupi. Kawirikawiri, ngati iwe ndiwe wothamanga, yesetsani kuwonjezera masiku 3-4 othamanga ndi masiku 2-3 a kuphunzitsidwa. Ngati muli mpikisano wothamanga ndipo muthamanga masiku 4-6 pa sabata, mungalowe m'malo ophunzirirapo zovuta kuti aphunzire masewerawa mosavuta kapena tsiku lopuma pa sabata lamasabata awiri.
Maphunziro a mtanda angakhalenso abwino kwa othamanga omwe akuyenda komanso sangathe kuthamanga panja kapena pamtunda, koma amatha kuchita masewera ena.
Ngati mukulimbana ndi kuvulala ndipo simunayambe kuthamanga , mungafunikire kuwoloka kawirikawiri. Lankhulani ndi dokotala wanu kapena wodwalayo kuti mupeze uphungu wa momwe muyenera kupititsira.
Ena othamanga, onse oyamba kumene ndi odziwa bwino ntchito, amatha kuwamenya akamakhala osokonezeka kapena osagwidwa ntchito. Maphunziro a pamtunda angakhale njira yabwino yopitilira magawo osasokonezeka. Kutenga masiku angapo kuchoka sabata sabata iliyonse kuti muchite ntchito ina kungakuthandizeni kuti musangalale kuti mubwerere.
Ntchito Zophunzitsa Maseŵera Othandizira Othamanga
Kusambira: Kusambira ndi ntchito yabwino yophunzitsira pamtambo chifukwa sichilemetsa, choncho imapereka ziwalo zanu (zomwe zimakhala zovuta kwambiri mukamaliza).
Zimakupatsani inu kulimbitsa mphamvu ndi kupirira, komanso kusintha kusintha. Ndiyeso yabwino kuti muthamangire chifukwa mumagwira bwino thupi lanu, mutapatsa minofu yanu mwendo. Kusambira makamaka kulimbikitsidwa kwa anthu omwe angathe kuvulala kapena akuchira.
Ena othamanga amapezanso kuti amasangalala komanso amasinkhasinkha.
Zambiri pa Kusambira
Kuthamanga kwa madzi: Madzi akuthamanga ndi njira yabwino kwa othamanga ovulala kapena m'malo mwa tsiku losavuta. Ndi njira yodalirika yolowera mu nyengo yotentha ndi yamvula. Pamene mutha kuthamanga m'madzi popanda zowombera (zovala, mabotolo, ndi zina), mudzapeza ntchito yosavuta kuti ikhale yosavuta.
Malangizo a Madzi Ozama Othamanga
Kupita njinga kapena kuwombera: Maseŵera oyendetsa maulendo ndi mapulaneti ndi njira zabwino zochepetsera mtima wanu wamtima ndi mphamvu, makamaka zomwe mumakonda komanso zamagetsi.
Zambiri pa Mawindo
Elliptical: Mudzapeza thupi lonse la thupi pamagetsi a elliptical. Kuwongolera kwawo kotentha (ellipse) kumapangitsa wophunzira kukhala ndikumverera kwachikale chokwera mumtunda, kukwera masitepe, ndikuyenda zonse pamodzi. Mungathe kusintha pulogalamuyi kuti ikhale yoyenda kapena kutsogolo, kotero mutha kugwira ntchito miyendo yonse yayikulu miyendo yanu. Chifukwa minofu yomwe imagwiritsidwa ntchito pa elliptical ndi yofanana ndi yomwe mumagwiritsa ntchito mukamathamanga, makinawa ndi njira zabwino zopanda mphamvu pamene chovulala chimakulepheretsani kuthamanga.
Zambiri pa Ma Elliptical Machines
Pilates: Njira ya Pilates ndi mtundu wa masewera olimbitsa thupi omwe umatsindika mphamvu zazikulu ndi kusinthasintha, zinthu zofunika pakugwiritsira ntchito zomwe nthawi zambiri zimanyalanyazidwa ndi othamanga.
Nazi zifukwa zina zomwe Pilates ndizofunikira kwambiri pophunzitsira .
Kuyenda: Kuyenda ndi ntchito yabwino yowonjezera tsiku losavuta, makamaka ngati mukuchira mofulumira kapena kuthamanga mofulumira. Ndi kuvulala kwina, mukhoza kuyenda wopanda ululu, ndipo kuyenda mofulumira ndiyo njira yabwino yothetsera thanzi la mtima pamene mukuchira.
Kuwongolera: Ntchito yabwino kwambiri ya mtima, yotsika kwambiri, kupalasa kumalimbitsa mchiuno, matako, ndi thupi. Onetsetsani kuti mumaphunzira njira yoyenera yowombera kuti mupindule kwambiri ndi ntchitoyi komanso kupewa chovulala.
Kugwiritsa ntchito mphamvu (kapena kulemera kwa thupi): Kuphunzitsa mphamvu kumathandiza othamanga kuti apititse patsogolo mphamvu zawo pamatumbo awo, kupanga mgwirizano pakati pa magulu osasamala, komanso kuyesetsa kuti miyendo yawo ikhale yolimba panthawi yovulazidwa. Mukhoza kuchita maphunziro osokoneza bongo, komwe mumagwiritsa ntchito kulemera kwa thupi lanu (pushups, chitsanzo), kapena kuphunzitsa kulemera, kumene mumagwiritsa ntchito zolemera (mfulu kapena makina) kuti musamatsutse (chithunzi cha mwendo, mwachitsanzo). Maphunziro olimbitsa thupi ndi mwayi wabwino kwambiri, womwe umathandiza othamanga kupewa kutopa ndikukhala ndi mawonekedwe awo.
Yoga: Yoga imapindulitsa chimodzimodzi monga kuphunzitsa mphamvu, chifukwa mumagwiritsa ntchito kulemera kwa thupi lanu ngati kulimbana kulimbitsa minofu yanu. Mudzapangitsanso kuti mukhale osasinthasintha chifukwa zimakhala zovuta kwambiri. Othamanga ambiri amapeza kuti yoga ndi njira yabwino yopumula patatha nthawi yaitali kapena ntchito yovuta.
Kusambira Pakati pa Dziko Lonse: Pokhala ndi kusewera kwa dziko lapansi, mutha kugwira ntchito yokhudzana ndi mtima wamtima ndikuyang'ana magulu ambiri a minofu ngati akuyenda. Inu mudzadumpha zonse zomwe zikugwedezeka pa msewu, kotero ndi ntchito yaikulu yophunzitsira mtanda kwa othamanga ndi kuvulala. Mudzagwiritsanso ntchito kusintha kwanu, monga kuyendayenda kumatambasula miyendo yanu, ana a ng'ombe, ndikuchepetsanso misana. Ndipo ngati pali chipale chofewa pansi, nthawi zonse mungagwiritse ntchito makina osanja, omwe amapereka zofanana kwambiri.
Zambiri pa Zokwerera Kumtunda
Kuda kapena kukwera kwachitsulo : Kuphatikizika pakati pa mchere kapena kumalo oundana kumakhalanso masewera enaake (ngati simukugwa!) Ndipo ndi ntchito yabwino ngati mutachira kuchokera ku maonekedwe , Achilles tendonitis kapena kuvulala kwa mawondo. Mudzagwiritsira ntchito quadriceps, miyendo yanu, ndi kuchepetsa minofu yambuyo.
Zambiri pa Inline Skating