Zochita Zapamwamba za Makombo Ophamvu

Pali zifukwa zambiri zowonjezera zolemera monga mbali ya nthawi zonse yochita masewera olimbitsa thupi. Kuwonjezeka kwa minofu ndi mkokomo kumapangitsa kuti thupi likhale losavuta kuchita, limathandiza kupeŵa kupindula kosafunikira, kumapangitsa mpikisano wothamanga bwino komanso kumathandiza kuti munthu azidzidalira ndi kudzidalira. Koma chimodzi mwa zifukwa zabwino kwambiri kuti amai aziwonjezera zolimbitsa thupi pa ntchito zawo ndikumanga mafupa amphamvu, omwe angalepheretse kuyamba kwa matenda a mitsempha mu ukalamba.

1 - Mangani Mitsempha Yamphamvu ndi Zochita Zoyenera

Nthawi iliyonse yomwe mumalimbitsa minofu yanu, mumalimbitsa mafupa, koma zochitika zina zimagwira bwino ntchito. Zochita zolimbitsa thupi, monga kuthamanga, kudumphira, kudumpha ndi kukweza zolemera, ndizochita zolimbitsa thupi kwambiri popititsa patsogolo mafupa.

Sichichedwa kuchepetsa kuchulukitsa mafupa mwa kuwonjezera zochita zolimbitsa mphamvu. Kafukufuku akuwonetsa kuti ngakhale anthu a zaka za m'ma 60 ndi kupitirira, angathe kuwonjezera kuchulukitsitsa kwa mafupa awo akamapanga zozizwitsa zowononga nthawi zonse.

Choncho, kodi ntchito yabwino kwambiri yopanga mafupa ndi iti? Pitirizani kuwerenga.

2 - Kwezani Zolemera Kuti Pakhale Kulemera Kwambiri kwa Matenda

Njira imodzi yabwino yopangira mafupa olimbitsa thupi ndiyo kuchita masewera olimbitsa thupi nthawi zonse monga masewera, mapapo, ndi zina zomwe zimaphunzitsa zolemera. Zochita zolimbitsa thupizi zakhala zikusonyezedwa kuti zithandize kumanga msanga msanga kwa anthu a mibadwo yonse. Cholinga cha kuphunzitsa mphamvu ndi kukweza bwinobwino katundu wolemetsa kuti mutenge minofu, koma osati kwambiri kuti muli ndi maonekedwe osauka kapena njira yopusa. Chofunika kwambiri, nyamukani molemera kwambiri ngati mungathe kulamulira mobwerezabwereza kwa kubwereza 6-10, kupumula ndi kubwereza katatu.

Ngati mwatsopano kuti mutengeko, pangani malangizo kuchokera kwa mphunzitsi kapena mphunzitsi popewera njira yosamalidwa yopanda chitetezo ndi kuchepetsa chiopsezo chanu chovulaza. Yambani ndi zolemera zowonjezera zomwe mungathe kuzilamulira mosavuta, ndipo pakapita nthawi, yesani kulemera kwake.

Pali zochitika zambiri zosiyana zomwe mungathe kuwonjezera pa chizoloŵezi chokonzekera mphamvu za mafupa, koma zabwino zisanu ndizo:

1. Magulu
2. Kuwonongeka
3. Miyendo Yoyenda Kwambiri
4. Zokankhakankha
5. Dumbbell Akubwera

3 - Yambani Njira Yanu Yowonjezera Mitsempha Yamphamvu

Zochita zilizonse zomwe zimaphatikizapo ubongo, kudumphira, ndi kayendedwe ka kayendedwe ka pakhosi kungathandizenso kuwonjezeka kwa mafupa. Kuchita masewera olimbitsa thupi kotereku kumapangitsa kuti minofu, ziwalo, ndi mafupa zikhale zothandiza kwambiri, zomwe zimakhala bwino popanga mafupa, komabe zingathenso kuvulaza ngati simunayambe kuchita masewera olimbitsa thupi, choncho Chenjezo limalangizidwa kuti awo omwe angoyamba kumene.

Ngati simukukhulupirira kuti kulumpha kumatha kupanga mafupa, mu 2015, ofufuza adawonetsa kuti akazi apakati omwe ankachita masewera olimbitsa thupi kawiri pa tsiku kwa miyezi inayi, anawonjezera kulemera kwa mafupa m'chiuno. Iyi ndi nkhani yabwino chifukwa kupweteka kwa m'chiuno mwa amayi achikulire kungathe kuchepa.

Machitidwe abwino kwambiri opumphira mafupa abwino ndi awa:

1. Mapulogalamu Akuthamanga
2. Jump Training
3. Plyometrics

4 - Kuchita zolimbitsa thupi Kulimbitsa Thupi Kumalimbitsa Mitsinje

Zochita zolimbitsa thupi monga kuyenda, kuyenda, kukwera masitepe, ndi yoga ndi njira zina zothandiza kupatsira mafupa anu. Ngakhale kuchita masewero olimbitsa thupi sikukupatseni nthata imodzimodziyo ngati zovuta zowonjezereka (kulemera kwa thupi ndi kulumpha), zimayikaniza minofu ndi mafupa kuti zithetse mphamvu ya mafupa, makamaka m'thupi , m'chiuno ndi kuchepa msana.

Ndipo ngakhale kuti sizinayesedwe kuti ndizochita masewera olimbitsa mafupa, kuphunzitsidwa bwino kumathandizidwanso kwa aliyense amene akufuna kusintha mphamvu zamisamaliro, kugwirizanitsa, ndi kukhazikika komwe kungapite kutali kuti athe kuchepetsa kugwa kapena kupasuka, makamaka akuluakulu pamene mafupa nthawi zambiri amachedwa kuchepa.

Machitidwe abwino kwambiri omwe amachititsa kuti pakhale osakanikirana ndi:

1. Kuthamanga kapena Kuthamanga
2. Kukwera masitepe
3. Yoga kapena Pilates
4. Kuthamanga
5. Kupalasa
6. Khoti kapena Masewera a Racquet
7. Kulimbitsa Maphunziro