Ngati muli ndi kupweteka kwa maondo pa nthawi yochita masewero olimbitsa thupi, kulimbitsa minofu yomwe imathandiza bondo kungakuthandizeni kuchepetsa kupweteka komanso kuchita masewero olimbitsa thupi komanso kuyenda bwino tsiku ndi tsiku. Zochitika zotsatirazi zimapereka mphamvu zonse komanso zothandiza kusintha kwa quads, hamstrings, mkati ndi kunja.
Ngati muli ndi ululu wamondo , muyenera kuonana ndi dokotala wanu kuti mudziwe kuti mukudwala matendawa ndipo musanayambe kuchita izi. Zina mwa zochitikazo zikuwonetsedwa pogwiritsa ntchito gulu lokaniza, koma muyenera kuyesa popanda iwo ngati muli oyamba. Mukhozanso kugwiritsa ntchito zilembo zamagulu m'malo mwa gulu lokaniza.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi ululu uliwonse wamadzulo kapena osamva.
Zida Zofunikira
Gawo kapena nsanja, mpando ndi kukakamiza magulu (kapena zolemera zitsulo)
Bwanji
- Khalani otetezeka ndi 5-10 mphindi ya cardio - Izi zingakhale kuyenda mwamsanga, kumayenda pamalo, kapena chinthu chilichonse chomwe chimapangitsa mtima wanu kusinthasintha komanso kukuthandizani minofu yanu
- Ngati ndinu oyamba, lembani 1-2 muyese ndikuyesa kusuntha popanda kulemetsa kuti muzimverera zozizwitsa
- Kuti muchite masewera olimbitsa thupi, yambani 2-3 mumakhala ndi kupuma kochepa pakati
- Sinthani machitidwe monga momwe mukufunira kuti mugwirizane ndi zosowa zanu ndi zolinga zanu
- Pewani zochitika zilizonse zomwe zimapweteka kapena kuonjezera kuvulala kulikonse komweku
1 - Yambani Pang'onopang'ono
Imani ndi mbali yanu ya kumanzere ku sitepe kapena nsanja ndikuyika phazi lakumanzere pa sitepe. Sungani mu sitepe kuti mutuluke masentimita angapo ndi kuchepetsa mmbuyo. Pitirizani ndi phokoso, kusuntha msanga, kwa masekondi 30-60 kumanzere kumanzere musanayambe kumanja. Bwerezani kwa maselo 1-3.
2 - Wall Sit
Imani motsutsana ndi khoma ndikugwera pansi momwe mungathe (osachepera 90 madigiri), kuonetsetsa kuti mawondo anu akhale kumbuyo kwa zala zanu. Gwiritsani ntchito izi, kulemera kwa chidendene kwa masekondi 15-30. Bwerezani kwa maselo 1-3.
3 - Kutsutsana Band Gwiritsani Ntchito
Pewani gulu lokanikira pambali pa chinthu cholimba kumalo pansi ndikuima ndi msana wanu kwa iwo, mukuyendetsa gululo.
Pita kutali ndi malo oyambira kuti muonjezere kukana ndikuimirira ndi mapazi pambali ya chiuno ndipo mutenge gululo mmanja.
Langizo lochokera m'chiuno, kutembenuza msana wanu molunjika ndi kufooketsa, kuchepetsani mphuno malinga ndi momwe mumasinthira mumalola (mungathe kupindika pang'ono pamadzulo).
Finyani pang'onopang'ono kuti muyimire mmbuyo, kukoka gululo kupyola miyendo yanu. Tangoganizani kuti mukukoka kuchokera m'chiuno mwanu osati mmbuyo kapena kumbuyo. Bwezerani ma seti 1-3 omwe mumabwereza 10.
4 - Kuwongolera Kumagulu Otsutsana
Gwiritsani ntchito mapepala otetezera m'mimba mwanu (mwakufuna), mutasiya malo okwanira kuti gululo likhale lolimba pamene mapazi akufalitsidwa pafupi ndi phazi limodzi. Siyani gululo pansi pa phazi laimirira ndikugwiritsanso pakhoma kapena mpando wazomwe mukufunikira. Kwezani bondo lolondola mpaka likhale ndi chiuno (kapena momwe mungathere). Pewani ndi kubwezeretsanso ma seti 1-3 omwe amatsitsimula 10 mbali iliyonse.
5 - Hamstring Curls ndi Band
Imani kutsogolo kwa mpando kuti muteteze ndikuwerama bondo lolondola, mutenge phazi lanu mmbuyo mwanu (monga mukukankhira nokha). Pewani pang'onopang'ono ndi kubwereza kwa 1-3 mapepala khumi a mwendo uliwonse. Onjezerani mphamvu mwakulumikiza gulu lokaniza pamakutu anu (monga momwe mwasonyezedwera) kapena kugwiritsa ntchito miyeso ya manja.
6 - Mapiko Amanyamula ndi Band
Imani moyang'anizana ndi mpando kapena khoma kuti muthandizidwe ndi kumangiriza gulu lakumbuyo pamakutu anu (mwakufuna). Kwezani mwendo wakumanzere kumbali, phazi limasinthasintha ndi chiuno, bondo, ndi phazi molumikizana. Yesani kukweza mwendo popanda kuima pamtambo. Lembani pansi ndi kubwereza kwa seti 1-3 ya khumi. Mungagwiritsenso ntchito kulemera kwake kwa ngongole.
7 - Chimkati cha mkati Finyani
Pamene mukukhala bwino, ikani mpira kapena tilumikizidwe pakati pa mawondo anu. Finyani mpirawo pogwiritsa ntchito ntchafu zamkati ndikumasula pang'ono - musatuluke njira yonse - ndi kubwereza kwa masitepe 1-3 omwe mumasintha.
8 - Ndakhala pa Straight Leg
Khalani wamtali ndi dzanja lamanzere lopindika ndi mwendo wakumanja molunjika, phazi limasinthasintha. Manga manja anu kuzungulira mwendo wakumanzere kuti muthandizidwe ndikupanga abs. Kwezani mwendo wakumanja pansi, ndikuyendetsa mwendo (koma osatsekedwa). Pewani kutsamira mmbuyo, koma gwiritsani ntchito maziko anu ndi mwendo wakumanzere kuti mukhalebe owongoka. Lembetsani mwendo, musamangogwira pansi pansi ndi kubwereza masentimita atatu a khumi ndi awiri ndi kuwonjezera zolemera zazingwezo ngati mukufuna.
9 - Ndakhala pansi pa Hamstring Stretch
Khala pa sitepe ndi kutambasula mwendo wakumanzere kunja (ukhozanso kukhala pa mpando ndikuyendetsa mwendo pa mpando wina), kusunga phazi lamanja pansi. Lembani patsogolo, kusunga nyongolotsi, mpaka mutamveketsa bwino kumbuyo kwa mwendo. Gwiritsani masekondi 15-30 ndi kubwereza ma seti atatu kumbali iliyonse.
10 - Lunge Tambani
Imani muyeso, phazi lakumbuyo ndi kumanzere kumbuyo (mungathe kumanga khoma kuti mukhale oyenera ngati mukufunikira). Bendani maondo onse awiri ndikukankhira kumbuyo kumbuyo mpaka mutayang'ana kutsogolo kwa thido lakumanzere ndi kupsinjika. Gwiritsani masekondi 15-30 ndi kubwereza ma seti atatu kumbali iliyonse.
11 - Ng'ombe Yoimirira Imani
Imani muyeso, phazi lakumbuyo ndi kumanzere kumbuyo (mungathe kumanga khoma kuti mukhale oyenera ngati mukufunikira). Lembani bondo kutsogolo ndikudalira patsogolo mpaka mutamveketsa mu ng'ombe ya kumanzere kwanu. Gwiritsani masekondi 15-30 ndi kubwereza ma seti atatu kumbali iliyonse.