Zochita Zogwiritsa Ntchito Mapulaneti Okhwima ndi Zingwe Zamphamvu

Kodi mumapanga machitidwe odziwika bwino m'chuuno mwanu? Kodi mumagwira ntchito m'chuuno mwazitsulo zonse ndikupanga abductors ndi minofu? Ngati sichoncho, mwinamwake muyenera.

Othandizira ndi adductors ndi ofunikira kwambiri kuti apereke kukhulupirika kwa mgwirizano wa m'chiuno ndi kukhazikitsa mgwirizano wamphamvu pakati pa thupi la pansi ndi torso. Iwo amafunikanso kuti aziwonetsedwa kupyolera mu kuyenda konse.

Ngati mumagwiritsa ntchito minofuyi pambali imodzi (kutsogolo ndi kumbuyo) mwa kuyenda, kuyendetsa kapena kugwiritsa ntchito makina ojambula a cardio ndiye simukumanga mwendo wa chiuno kapena thupi lonse la pansi.

Minofu imeneyi, pamodzi ndi quads ndi hamstrings, imathandiza kwambiri polola patella (kneecap) kuti ayang'ane bwino ngati mawondo akugwa. Ngati abductor ndi minofu ya adductor sali amphamvu, osasinthasintha, komanso oyenera, kupweteka kwa maondo ngati patellofemoral syndrome , ndi kuvulaza ndizovuta.

Mitsempha Yamphamvu Yothandizira

Kulimbikitsana ndi kusinthasintha minofu yomwe ili pafupi ndi bondo kumatha kuchotsa phokosolo ndi kuchepetsa kuchuluka kwa kulemera kwathunthu komwe kumakhudzidwa ndi mitsempha, meniscus, ndi cartilage pamondo. Chifukwa bondo ndi mgwirizano ndipo limangoyenda limodzi, ndikofunika kukhala ndi mphamvu komanso bata.

Kuphatikizana kwa mchiuno kumbali ina, ndi mpira ndi mgwirizano wazitsulo zomwe zimagwira ntchito bwino ngati uli ndi mphamvu komanso mphamvu.

Chiuno chili chophatikizana kwambiri ndipo chiyenera kuphunzitsidwa m'njira zosiyanasiyana, kuphatikizapo kuzungulira, kuti chiwonjezere chikhazikiko chonse. Ngati minofu yothandizira mchiuno (quadriceps, mphuno zothamanga, kunyezimira, zitsamba zam'mimba, ngakhalenso mitsempha yapamwamba) zimakhala zolimba ndipo zimalola kuyenda moyenera, kuchuluka kwa kupanikizika ndi kuvulaza pakhomopo, kuphatikizapo mawondo , imachepa.

Kulumikizana Koyenera Kumachepetsa Kupweteka

Mitundu yofewa ya thupi (minofu, matope, mitsempha, ndi zina zotero) zimathandiza kuti thupi likhale logwirizana bwino. Ngati mafupa sagwirizana moyenera pamene akuyenda modutsa, kumakhala kukangana kwakukulu, kusowa mtendere, kuchepetsa kuyenda ndi kusokoneza ntchito. Izi zikhoza kuyambitsa wothamanga chifukwa cha zovulala zosiyanasiyana.

Njira yabwino yosungira umphumphu pazinthu zoyendayenda ndi mphamvu yoyenera komanso kusinthasintha. Mitundu imagwira ntchito pawiri (kutuluka ndi kusintha) komanso kukhala ndi mphamvu yeniyeni m'matumbo awiriwa amatha kuyenda bwino kuti muteteze ululu ndi kuvulala.

Yambani Mwachikondi Chogwira Ntchito

Ganizirani kugwiritsa ntchito pulogalamu yopangira masewera olimbitsa thupi musanaphunzire mphamvu . Chizoloŵezi chimenechi chimayambitsa zowonjezereka zowonjezera pamene zimayambitsa minofu yayikulu kuti ikonzekere zochita zolimbitsa mphamvu zamphamvu.

Zochita za Ulusi Wamphamvu ndi Zingwe Zam'mlengalenga

Mndandandawu umapereka machitidwe abwino omwe ochita masewera onse angaphatikizepo pazochitika zawo zophunzitsira kuti athe kuika maondo ndi mawondo moyenera bwino, olimba, osinthika komanso okhoza kupirira zovuta za masewera.

Yoyamba Kuchita Zochita

1. Kulimbitsa Thupi
   Kusunthika kwakukulu kowonjezereka kokhala pakati.
2. Zochita Zolimbitsa Thupi
   Mthunzi wolimba komanso wosasuntha.
3. Kuchita Zochita Zambiri
   Ntchito yolimbikitsana imeneyi ingathandize kuti pakhale zamoyo zambiri.

Zochita Zapakati

1. Plank Yoyera
   Chiuno chachikulu chomwe chimapangitsa kuti abambo apitirize kulimbitsa thupi angathe kusintha mgwirizano.
2. Ulendo Wotsatira Wamagulu Akuyenda
   Kuchita masewera olimbitsa thupi kungathandize mphamvu ya glute medius, yomwe imathandiza phokoso ndi bondo kukhala bata.
3. Msewu Wamodzi Wamodzi
   Njira yowonjezereka yopanga bata.
4. Lungani Mwachidule
   Kuphatikizapo kumangirira kumapangidwe kumapangitsa kuti chikhalidwe chikhale bwino.
5. Kulemera Kwake Njira Ups
   Zochita zosavuta komanso zothandizazi zimalimbitsa mphamvu ndi mphamvu popanda kupanikizika kwambiri pamabondo kapena m'chiuno.

1. Squat
   Masewera olimbitsa thupi ndi zolimbikitsana kwambiri. Ingokhalani otsimikiza kuti muzichita izo molondola.

Zochita Zapamwamba

1. Kuyenda Lunge
   Kuyenda m'mapapu, kapena opanda zolemera, kungapangitse mphamvu ndi kulingalira.
2. Ulendo Wotsatira Plyometric Jumps
   Mbali ndi mbali imapangitsa kusintha mavupa komanso mphamvu.
3. Zolemera zochepetsera / Zolemetsa zolemetsa zolemera
   Zochita zovuta zonyenga kwa othamanga.
4. Kamodzi Kamodzi Kakang'ono ndi Kufikira
   Zochita izi zimalimbitsa mphamvu ndi kukhazikika m'mbiri ndi pansi.
5. Lunge Lungeza
   Lonjezerani vuto la mdima ndi kuwonjezera kuzikika kokhala ndi kulemera kwake.
6. Plyometrics
   Plyometrics imapanga mphamvu zowonongeka ndi kuthandizira kuchepetsa chiopsezo cha kuvulala kwa magetsi pamene kuchita moyenera.

Zochitika Zamoyo Zenizeni za Maulendo ndi Njinga

Pankhani yopewa kuvulala, kugwiritsa ntchito mankhwala kapena "ntchito" zomwe zimagwiritsa ntchito minofu yosiyanasiyana ndikuwonetsa kayendetsedwe ka moyo kawirikawiri ndi njira yabwino yomwe othamanga amaphunzitsira. Kusunthika koteroko kumaphatikizapo masewera monga masewera, mapapo, ndi kayendedwe kotsatira. Zochita zomwe zimasiyanitsa minofu yeniyeni (monga kuwonjezera kwa mwendo kapena biceps curl) imakhala ndi malo kumapikisano a masewera koma nthawi zambiri amasungidwa kuti athandize kudzipatula ndi kubwezeretsa minofu pambuyo povulazidwa kapena kubwezeretsa pambuyo pa opaleshoni. (Werengani Zambiri: Ma Compound vs. Zochita Zozizwitsa )

Makhalidwe Abwino ndi Zojambula za Hip

Ngati mukuyamba kuchokera ku zero kapena kupitirira kuvulaza, mukhoza kuyamba kumanga mphamvu ndi kukhazikika mu chiuno ndi maondo pobwerera kumbuyo ndikugwiritsa ntchito njira zosavuta zozoloŵera.

• Basic Basic Knee Exercises
• Masewera a Basic Hip