Pulogalamu ya 1 - Advanced Balance Programme
Kukhalabe wololera n'kofunikira pakuchita ntchito zoyendetsera ntchito zoyendetsera ntchito monga kuyima, kuyenda, ndi kuthamanga. Mukavulazidwa kapena opaleshoni, mutha kupindula ndi aphunzitsi ogwira ntchito kuti athandizenso kuyendetsa bwino. Kugwira ntchito kuti mukhale bwino mungakhale gawo limodzi la pulogalamu yanu yothandizira kuti mubwerere kuntchito zanu zachizolowezi.
Kukhoza kuchita zinthu zoongoka kumafuna machitidwe osiyanasiyana m'thupi lanu kuti agwirizane. Minofu, mapulogalamu, mawonekedwe anu, ndi mawonekedwe ozungulira onse ayenera kugwira ntchito limodzi kuti akuthandizeni kuima, kuyenda, kapena kuthamanga mosamala. Kulimbitsa kwanu, monga machitidwe ena ambiri m'thupi, kumatha kusintha ndi kuchita masewera olimbitsa thupi.
Wodwala wanu wathanzi angakuphunzitseni ntchito zolimbitsa thupi monga momwe mwendo wamagulu amodzi ndikuyendayenda ndikuthandizani kuti muyambe kukonza bwino. Pamene machitidwewa akukhala osavuta kuchita, mukhoza kupitiriza kugwira ntchito kuti mukhale oyenerera ndi pulogalamuyi yoyenera.
Kumbukirani, kuti muwongolere bwino bwino, muyenera kupanga zinthu zomwe zimayesetsa kayendedwe kanu. Musamalekerere chitetezo chanu mukatero. Choncho, ndi kofunika kuti muyang'anire ndi dokotala wanu kapena dokotala musanayambe izi, kapena pulogalamu yochita masewera olimbitsa thupi.
Zochita zapamwamba zowonjezera zingathe kuchitidwa tsiku ndi tsiku, koma tsiku la mpumulo mungafunike ngati mukumva DOMS, kapena kuchepetsa kuyambitsa kupweteka kwa minofu .
2 - Lamulo Lokha Limodzi ndi Mkazi
Kuti muyambe kuchita masewera olimbitsa thupi, yesetsani kuyang'ana mwendo umodzi ndi squat. Kuti muchite izi, imani pa phazi limodzi ndi phazi lanu pansi ndikuwatsogolera patsogolo panu ndi bondo lanu molunjika. Lembani pang'onopang'ono bondo la mwendo wanu ndikudumpha pansi masentimita angapo.
Onetsetsani kuti bondo lanu likupita kumbuyo pazitole zanu ndipo sizitembenuka kapena kutuluka pamene mukuphwanya. Pambuyo pocheka masentimita angapo, bwererani ku malo oyamba.
Bwerezerani kamphindi kamodzi kokha kawiri kapena kawiri, kenaka pitani ku zochitika zotsatirazi: T-stance imodzi ya mwendo.
3 - Single T-Stance Yokha
Kuchita masewero olimbitsa thupi a T-modzi, imani pa phazi limodzi. Yambani mikono yonse kumbali, ndikulitseni mwendo wanu kumbuyo kwanu - onetsetsani kuti mukutsitsa msana wanu ndi msinkhu wanu wa pelvis.
Gwiritsani ntchito T-stance malo kwa masekondi 30, ndiyeno mubwerere ku malo oima. Mutha kudzitsutsa nokha mwa kuyendetsa mbali yanu kumanzere ndi kumanja pamene mukukhala ndi malo a T.
4 - Bonasi: Imani pazowonjezera kuwonjezera Zovuta ku Zochita Zolimbitsa Thupi Limodzi
Kugwiritsira ntchito mwendo umodzi wosagwira mwendo komanso zovuta za T-stance zingakhale zovuta pochita. Izi zikachitika, zitsutsani nokha poima pa chithovu kapena pamitsitsi. Malo osakhazikika adzasintha malingaliro anu ndi maonekedwe anu ku ubongo wanu.
Onetsetsani kuti mukhale otetezeka mukamaima pamalo osakhazikika mukamagwira ntchito yoyendetsa miyendo ndi T-stance. Kupititsa patsogolo kufunika kwanu kumafuna kuti muthe kuyesayesa kwanu, koma kupanga vuto pamene mukugwa sikunayamikiridwe.
5 - Bungwe la BAPS loyima
Bokosi la BAPS ndi chida chothandizira kuchipatala chamankhwala ambiri chomwe chimapangidwira kuthandiza kuchepetsa kudziletsa kwapansi. Pamene mukugwira ntchito kuti muyambe kuyendetsa bwino, kugwiritsa ntchito BAPS ndi njira yabwino yogwirira ntchito minofu yomwe imathandizira bondo lanu, bondo, ndi chiuno.
Bokosi la BAPS limafuna kuti iwe uike phazi lako pa bolodi losasunthika ndi kusuntha chiuno chako mwachindunji. Muyenera kugwiritsira ntchito khola pamtunda wa BAPS. Kudula ndilofunika - musalole kuti gululo lifulumire kugwedeza mwatsatanetsatane. Bungwe la BAPS liyenera kuchitidwa maulendo 15 mpaka 20.
6 - Zochita Zopangira Bokosi
Bokosi logwedezeka ndi pulasitiki kapena nsanja yamatabwa yokhala ndi mawonekedwe ozungulira pamunsi pake. Kuima pa bolodi kumayesayesa kulemera kwanu chifukwa gulu logwedezeka limapanga malo osakhazikika.
Kugwira ntchito ndi bolodi wodumphira kuti muyambe kuyendetsa bwino mungakhale kovuta, ndipo muyenera kukhala otsimikiza kuti mukukhala otetezeka pamene mukuyima pa izo.
Kuyambira masewera olimbitsa thupi pa bolodi logwedezeka liyenera kuchitika ndi mapazi onse awiri. Imani pa bolodi ndi mapazi anu mbali iliyonse ya bolodi. Yesetsani kusunga ndalama zokwanira masekondi 30 mpaka 60, kenako pumulani. Mukhoza kutsutsana ndi zomwe mukuchita potseka maso anu mutayima pa bolodilo.
Kuti muwonjezere zovuta pochita masewero olimbitsa thupi, yesetsani kuyima pa bolodi ndi mapazi onse, ndiyeno pangani bolodi laching'ono pa bolodi. Gwirani masewera awiri kwa masekondi awiri, kenako mubwerere ku malo owongoka.
Pamene maimidwe awiri apachimake pa bolodi logwedezeka ndi losavuta, mukhoza kupititsa patsogolo ntchitoyi poyimirira pa bolodi ndi phazi limodzi. Ikani phazi limodzi mkati mwa bolodi ndipo imani kwa masekondi 30 mpaka 60. Apanso, yang'anani maso anu kuti muwonjezere kuchuluka kwa vuto.
Kuima kwa mwendo wosakwatira pa bolodi logwedezeka kungakhale kovuta kwambiri pochita kamphindi kakang'ono kamene kali ndi katchi. Imani pa phazi limodzi pa bolodi, ndipo pang'onopang'ono mugwe pansi pansi masentimita pang'ono poguguda. Gwiritsani ntchito malo osankhidwawo kwa mphindi zingapo, ndipo mubwerere ku malo oyamba.
7 - Zochita za BOSU Ball
BOSU mpira ndi mankhwala omwe amathandizira kuti zinthu zizikhala bwino komanso kuti zisamangokhala bwino. BOSU imayimira "mbali zonse mmwamba," zomwe zikutanthauza kuti mungagwiritse ntchito BOSU ndi malo apansi pansi kapena ndi mpira wotsekedwa pansi.
Yambani machitidwe a BOSU mwa kuyimirira pa BOSU ndi mapazi onse pa mbali yokhota. Ikani malire kwa masekondi 30 mpaka 60, ndipo mutseke maso anu kuti muwonjezere vutoli. Kupanga masewera pa BOSU akhoza kuchitidwa kuti muthe kutsutsa zolimbitsa zanu ndi kusintha mphamvu ya mwendo.
Kamodzi kawiri kawiri pa BOSU kumakhala kosavuta, kusintha kuti uime pa BOSU ndi mwendo umodzi. Apanso, yowonjezerani ntchitoyi mwa kutseka maso anu kapena pochita masewera aang'ono pa BOSU.
Mukamaliza BOSU ndikuyika mbali yokhotakhota pansi, mukhoza kubwereza machitidwe olimbitsa thupi poima pambali. Kupita patsogolo pakuima ndi mapazi onse pa BOSU, kutseka maso anu, ndi kupanga masewera aang'ono. Kenaka pitirizani kuchita masewera olimbitsa thupi ndi mwendo umodzi pa BOSU.
Mukavulala, matenda, kapena opaleshoni, kuyenda kwanu kumagwira ntchito mochepa ndipo mukhoza kukhala ndi vuto loyendayenda. Kusayenerera kosasokonezeka kungakhale kusinthasintha kofanana komwe kumakhudza momwe mukugwirira ntchito. Pogwira ntchito mwakhama ndi wodwalayo komanso pochita bwino mwazizoloŵezi zowonongeka, mungathe kubwerera mwamsanga kuntchito yanu yabwino.