Zochita za Kuphonya Kwachisawawa

Ngati mumakonda kusewera masewera olimbitsa thupi, machitidwe awa angakuthandizeni kuti musakhale ovulazidwa

Mungaganize kuti kupeŵa kuvulaza panthawi yopuma mukufunikira kusintha mphamvu ndi mphamvu ndi mphamvu. Ndipo ngakhale kukhala ndi dzanja labwino ndilo chofunikira chenicheni cha kuponyera kwakukulu, izi ndi mbali imodzi ya equation. Ndikofunika kumanga nyonga ndi mphamvu, pang'onopang'ono mu minofu ya chitoliro. Koma mphamvu yopanga kuponya bwino ndi kupeŵa kuvulaza imafuna mphamvu zabwino zakuya ndi maziko olimba kuti apange mphamvu.

Kuponyera pansi kumayambira ndi maziko okhwima , makamaka transversus abdominis , ndi thupi lakuya lopanda mphamvu lomwe lingathe kupanga ndi kutumiza mphamvu kupyolera mu torso kupita kumanja. Kotero, mphamvu yeniyeni yoponya imapangidwa kudzera mwa kuyenda kwa thupi lonse.

Kuponya mpira kumayamba pamene wothamanga akusintha thupi lake kumbali ya mkono woponyera. Pambuyo pa kulemera kwake, wothamangayo amachotsa mwendo kutsogolo ndikusuntha mphamvuyo kupyolera mu thupi ndi cholinga chake. Kupititsa patsogolo mphamvu ndi mphamvu pamilingo ndi pamutu (kuphatikizapo mikono ndi mapewa) kumachepetsa kutengerako kwa mphamvuyi ndikupanga kuthamanga kwakukulu ndi kulondola pamene mpira watulutsidwa.

Chifukwa chakuti mapepala amapewa amatenga mphamvu zambiri zowonongeka, mudzapeza mapulogalamu ambiri ochita masewera olimbitsa thupi omwe amawunikanso makamaka pazenera. Zizoloŵezi zimenezi, monga Ophonya Amodzi , nthawi zambiri zimaphatikizapo kukhazikika kwazitsulo, kuyendetsa katemera kulimbikitsa komanso kukhazikika pamodzi.

Ndipo ngakhale masewerawa ndi ofunikira, nkofunikanso kuti othamanga othamanga awonjezere zochitika zina za mwendo ndi zolimbikitsana kuti aziwongolera njira zawo kuti athandizire kupanga makina onse. Zochita zabwino zoponyazo zikuphatikizapo zomwe zimagwiritsa ntchito miyendo, m'chiuno, pamutu, mapewa, ndi manja pamodzi.

Kuchita Zowonongeka Kwaulere

1. Kutentha . Musanayambe ndi masewera olimbitsa thupi, makamaka makamaka musanayambe kugwira ntchito, khalani otentha kwambiri kuti muwonjezere kuthamanga kwa magazi ku minofu. Kuthamanga kosavuta, kutsogolera kuti kudumphira ndi kuzungulira manja ndi njira imodzi yofunikira yotentha. Onjezerani ma jacks kapena kulumphira mpaka mutamva kutentha kwanu kutuluka ndipo mutangoyamba thukuta.

1. Plank . Dothi ndilokhazikika kwambiri. Pangani mapangidwe kwa masekondi 30 mpaka 60 ndikubwereza ziwiri kapena katatu.
2. A Supermans . Zochitazi zimapangitsa kuti zikhale zolimba, zomwe zimakhala zofunikira kwambiri kuti muthe kuthamangitsidwa pamphepete mwazitsulo panthawi yoponya. Pezani supermans masekondi 30 mpaka 60 ndikubwereza ziwiri kapena katatu.
3. Msewu Wamodzi Wamodzi . Mlatho umodzi wamlendo umapangitsa moto kukhala wonyezimira komanso pachimake kotero iwo amamasulidwa pa nthawi yophunzitsa. Pangani mlathowo kwa masekondi 20 mpaka 30 mbali iliyonse ndikubwereza ziwiri kapena katatu.
4. Kuyenda Mapulogalamu a Dumbbell . Lunge la kuyenda (popanda kapena osalankhula) ndizochita masewera olimbitsa thupi popanga miyendo ndi mwamphamvu pamene mukuyendetsa kulemera kwa mwendo umodzi kupita ku wina. Chifukwa chakuti kulemera kwako kuli pa mwendo umodzi pa mphindi yapadera, mumagwiritsa ntchito maziko ndi kumangirira bwino.
5. Bandera Yotsatira Yoyenda . Ulendo woyenda pang'onopang'ono ndi njira yabwino yowonjezera bata, kuonjezera chiuno mwamphamvu ndikuthandizira kukhazikika kwa bondo.
6. Lunge ndi Medicine Ball Twists . Mphungu ndi kupotoka ndizofunikira kumanga mphamvu ya mwendo ndi kulingalira. Zovuta zowonongeka zoperekedwa ndi kugwiritsira ntchito mankhwala a mpira (kapena chotupa kapena cholemera cholemera) zimapangitsa kuti minofu ikhale yozama, yomwe nthawi zambiri imasiyidwa kuti ikhale yogwira.

1. Medicine Ball Akubwera . Yambani poima pang'onopang'ono mpaka ku khoma lolimba. Gwiritsani ntchito mphamvu yowonjezera kuponyera mu khoma mwa kuyendayenda kuchokera m'chiuno mwakachetechete. Onetsani magawo awiri kapena atatu a maulendo 8 mpaka 12 kumbali iliyonse.
2. Kutalika Kumaponyera . Malizitsani ntchito yanu ndi maulendo angapo akutali kuti mupite nawo ndikuyambitsa minofu yomwe mwangoyamba nayo panthawi yopuma. Izi zimatsiriza ntchito yanu polimbikitsanso kayendetsedwe ka kayendetsedwe ka kayendetsedwe kabwino ka kutaya. Ngati mudakali ndi moyo mdzanja lanu ndi paphewa, onjezerani mphamvu pang'ono zochepa kuti muponyedwe molondola komanso mofulumira.

Pali zochitika zambiri zenizeni zomwe zimagwiritsidwa ntchito poyika mfundo ndi minofu.

Pulogalamu ya Tumi ndi yotchuka yomwe imagwiritsidwa ntchito ndi ophunzitsira ndi madokotala a mafupa kuti athetse bata limodzi. Zochita zimenezi nthawi zambiri zimathandiza ngati mbali ya pulogalamu ya rehabirator ndi zovulala zina.

Pamapeto pake, zikhoza kukhala kuti fungulo lokhala mchenga wabwino kwambiri kapena kuponya fastball kumadalira ma genetic, mgwirizano wa thupi ndi biomechanics. Komabe, ziribe kanthu komwe muli pakalipano, mukhoza kuthandiza kupewa kupweteka mwa kumanga thupi lonse ndikumvera zizindikiro zilizonse zoyenera kuvulaza.