Yesetsani Kuchita Zinthu Mogwirizana ndi Kulimbitsa Mtima Ndi Mmodzi Wamodzi Wodziwika Kwambiri

Kusuntha Kumene Kumalimbikitsa Mphamvu, Mphamvu, ndi Kugwirizana

Kuwonjezera masewera olimbitsa thupi kumaphunziro anu ndi imodzi mwa njira zabwino zopezera mphamvu, kulingalira, ndi kugwirizanitsa, ndi kuchepetsa ululu wa knee wothamanga , kapena matenda a patellofemoral syndrome. Ntchitoyi idzakhazikitsa bata ndi mphamvu zakuya , komanso kupeŵa kuvulaza ndi kupititsa patsogolo ntchito.

Mbalame yamphongo imodzi ndi mtundu wa masewera olimbitsa thupi omwe muyenera kuwunikira pang'onopang'ono.

Mutha kupeza kuti simungathe kulamulira thupi lanu, bondo lanu limayamba kugwedezeka, bondo lanu limasinthasintha ndipo thupi lanu lakumtunda limayenda. Mukhoza kupeza kuti simukugwirizana ndi zomwe munaganiza. Pakapita nthawi mudzatha kuchita chimodzimodzi mwachisawawa ndi chisomo komanso mosavuta.

Ziri bwino ngati mukuvutika. Ndipotu, anthu ambiri amachita. Anthu ambiri amamenyana ndi khungu limodzi lokha ... pachiyambi. Ngati ndi choncho, yambani kusinthana pa mwendo umodzi mpaka mutha kuyima pa mwendo umodzi kwa masekondi 30. Poyamba ndi zochitikazi, mutha kuyamba kukula minofu yaing'ono yolimbitsa thupi . Mudzapeza kuti muyeso wanu umakula bwino kwambiri.

Kodi Mungatani Ngati Mwamuna Kapena Mkazi Wanu Wamwalira?

Ngati n'kotheka, yesani kuchita izi pagalasi kuti mukhale ndi mawonekedwe abwino. Pakapita nthawi, mudzatha kuchoka pagalasi.

1. Imani pa mwendo umodzi ndi phazi lanu likulozera molunjika patsogolo ndipo bondo lanu likuwerama pang'ono. Pitirizani kulemera kwanu pa mpira wa phazi lanu.

1. Sungani thupi lanu lakumwamba likhale ndi mutu wanu likuyang'ana patsogolo. Tchani mapepala anu pansi ndikugudubuza mapewa anu kumbuyo. Osati kuzungulira mapewa anu.
2. Kuweramitsa bondo kumadutsa phazi, kumatsikira kumalo ochepa. Yambani ndi masewera osalimba ndipo yesetsani njira yanu pafupi ndi nthaka.
3. Bweretsani maselo atatu a squats pa mwendo uliwonse.

Mutakhala ndi mphamvu, kugwirizanitsa, ndi kusamala, omasuka kuwonjezera zolemera pa dzanja kapena kugwira mpira wa mankhwala kuti mupange mphamvu zowonjezereka. Pakapita nthawi, ganizirani kupanga squat pamalo osakhazikika kapena ang'onoang'ono monga mini trampoline kapena mtanda.

Ubwino Wopanga Zakudya

Mbalame yamphongo imodzi ikuwoneka ngati yozoloŵera, koma si zophweka kuchita. Amapereka zotsatira zambiri ndipo amagwiritsa ntchito thupi lonse pogwiritsa ntchito thupi lokha. Palibe zipangizo zofunikira, kupanga mtundu wa masewera olimbitsa thupi omwe mungathe kuchita nthawi iliyonse, kulikonse. Kuphatikizira masewera muzochita zanu zolimbitsa thupi kudzasunga quadriceps yanu, hamstrings, ndi glutes amphamvu. Icho chimathandizanso kwambiri pamasewero olimbitsa thupi chifukwa amafunikanso zambiri ponena za kukhazikika ndi chithandizo.

Kupanga mlalendo umodzi wa mwendo, kapena squat aliyense pa nkhaniyi ndi njira yowunikira miyendo ndi glutes, kulimbitsa minofu yaikulu ndikuwonjezera kusintha. Izi ndizochita masewera olimbitsa thupi othamanga pa masewera onse ndi masewera, koma ndi othandiza makamaka kwa othamanga. Mbalame yamphongo imodzi imagwiritsa ntchito minofu yomweyo yomwe imagwiritsidwa ntchito pochita izi: mchiuno, hamstrings, quadriceps, gluteus pamwamba ndi ana.