Njira yabwino yotambasula thupi lanu! Tiyeni tikambirane za (Kutambasula Kolimba)?

Kodi mukudziwa kufunika kosuntha thupi lanu ndikukweza manja ndi miyendo yanu pang'ono musanachite masewera olimbitsa thupi kapena kusewera masewera? Anthu ambiri amatcha izi 'kutambasula'. Koma pali njira zingapo zochitira izi 'kutambasula'. Lero tikambirana za njira yapadera komanso yothandiza kwambiri pakati pawo. Imeneyi ndi `(Kutambasula Kwamphamvu)` . Mwina mwamvapo za izi, kapena mwina mukuganiza kuti chinthu chatsopanochi ndi chiyani. Komabe, tiyeni tikambirane za izi mosavuta komanso momveka bwino.

Kodi `(Kutambasula Mphamvu)` ndi chiyani?

Mwachidule, `(Kutambasula Molimba)` ndi njira yotambasula yomwe timachita ndi kuyenda . Tangoganizirani, simukhala pamalo amodzi kwa mphindi imodzi kapena ziwiri, koma mumasuntha mkono ndi mwendo wanu kumbuyo ndi kutsogolo, ndipo mumamva minofu yanu ikutambasula ndi kuyenda kumeneko. Izi ndizosiyana pang'ono ndi njira ya `(Kutambasula Molimba)` yomwe nthawi zambiri timadziwa, pomwe mumakhala pamalo amodzi ndikugwira mkono ndi mwendo wanu kwakanthawi. Mu `(Kutambasula Molimba)`, timayima pa kutambasula komweko kwakanthawi. Koma mu `(Kutambasula Molimba)`, sitimayima motero. Timapitiriza kuyenda pang'onopang'ono komanso molamulirika. Chomwe chimachitika pamenepa ndi chakuti minofu yanu imapanga kuyenda kumeneko, zomwe zimapangitsa minofuyo kutambasula. Sizili ngati kukoka lamba wa rabara, zili ngati lamba wa rabara wokha ukudzikoka wokha. Izi zimakonzekeretsa minofu ndi mafupa anu kuti achite zomwe mudzachita mtsogolo.

N’chifukwa chiyani ‘Kutambasula Mwamphamvu’ kuli kwabwino kwambiri kwa ife?

Tsopano mwina mukuganiza kuti, 'Chabwino, izi ndi zosiyana ndi kutambasula kwina, koma phindu lapadera la izi ndi lotani?' Ndipotu, akatswiri azamankhwala amasewera amati njira iyi ya 'Dynamic Stretching' ndi yabwino kuposa njira yachikhalidwe ya 'Static Stretching' yochepetsera kuuma kwa minofu ndi kupweteka musanayambe kuchita masewera olimbitsa thupi. Pali zifukwa zingapo zomwe zimapangitsa zimenezo.

• Kumawonjezera kuyenda kwa magazi kupita ku minofu: Tikasuntha, minofu yathu imayamba kugwira ntchito. Kenako imafunikira mpweya ndi michere yambiri. Chomwe chimachitika ndi "Kutambasula Kwamphamvu" kumeneku ndikuti minofu imalimbikitsidwa ndipo kuchuluka kwa magazi kupita kwa iyo kumawonjezeka. Monga momwe mumakankhira pang'ono paipi yamadzi yotsekedwa, madzi amathamanga bwino. Chifukwa cha kuchuluka kwa kuyenda kwa magazi kumeneku, minofu imapeza mphamvu zomwe imafuna mwachangu.
• Kumawonjezera Kuyenda kwa Mafupa: Mafupa anuNdipo mtunda wautali kwambiri womwe minofu ingasunthe umatchedwa "Range of Motion". Ndi kutambasula kumeneku, mutha kuwonjezera pang'onopang'ono mtunda umenewo. Kenako mudzatha kusuntha miyendo yanu bwino komanso momasuka mukuchita masewera olimbitsa thupi kapena kuchita ntchito zanu za tsiku ndi tsiku. Tangoganizirani, ngati mtunda wa phewa lanu ukuwonjezeka, zidzakhala zosavuta kuti muponye mpira mukamasewera cricket kapena kugwedeza mkono wanu mukusambira.
• Kukonzekera minofu kuti ichitepo kanthu: Ngati mwadzidzidzi muthamanga kapena kunyamula katundu wolemera, zimatha kupangitsa minofu yanu 'kugwedezeka' pang'ono. Koma ndi ``Dynamic Stretching'', zili ngati kupatsa minofu yanu 'chizindikiro choopsa' ndi lamulo loti, 'Chabwino, konzekerani kuchitapo kanthu tsopano.'' Kenako minofuyo imayamba kukonzekera pang'onopang'ono kuchitapo kanthu. Izi zili ngati kuyambitsa galimoto, kuitenthetsa pang'ono kenako n'kuyendetsa.
• Amachepetsa chiopsezo chovulala : Minofu yokonzedwa bwino siivulala kwambiri chifukwa imakhala itatambasulidwa pang'ono, yatenthedwa, ndipo magazi ake amayenda bwino. Kusinthasintha kwa minofu ndi minyewa kumawonjezeka, zomwe zingawateteze ku kupsinjika kosafunikira ndi kung'ambika.
• Zimathandiza Kuchita Bwino: Zinthu zonsezi zikaphatikizidwa, kuchita bwino kwanu mu masewera olimbitsa thupi kapena masewera kumawonjezeka. Mudzatha kuchita bwino komanso moyenera. Mwachitsanzo, ngati muchita ``Dynamic Stretching`` musanathamange, mudzatha kuthamanga mwachangu komanso popanda kutopa kwambiri.

Kodi tiyenera kuchita liti `(Kutambasula Mphamvu)`?

Funso ili ndi lofunika kwambiri. Nthawi yabwino yochita `(Kutambasula Mphamvu)` ndi musanayambe kuchita masewera olimbitsa thupi, masewera, kapena ntchito iliyonse yolemetsa. Izi zikutanthauza kuti, monga gawo la `Njira Yanu Yotenthetsera` . Tangoganizani kuti mukupita kokathamanga m'mawa. Kuchita `(Kutambasula Mphamvu)` kwa mphindi 5 mpaka 10 musanayambe kuthamanga kudzakonzekeretsa minofu ndi mafupa anu a miyendo bwino. Koma kumbukirani, mukamaliza kuchita masewera olimbitsa thupi, ndiko kuti, panthawi ya `Kuziziritsa`, `(Kutambasula Mphamvu)` ndikoyenera kwambiri kuposa `(Kutambasula Mphamvu)` (kutambasula komwe kumachitika pamalo amodzi) komwe tidakambirana kale. Chifukwa `(Kutambasula Mphamvu)` ndikothandiza kwambiri panthawiyo kutonthoza minofu yomwe yatopa mutatha kuchita masewera olimbitsa thupi ndikuwonjezera kusinthasintha kwawo. `(Kutambasula Mphamvu)` ndi chinthu chomwe chimapangitsa thupi kukhala 'logwira ntchito'. Chifukwa chake sikoyenera kwambiri mukafuna 'kutonthoza' thupi lanu mutatha kuchita masewera olimbitsa thupi.

Kodi mumachita bwanji izi `(Dynamic Stretching)` moyenera? Tiyeni tiwone zitsanzo zina.

Chabwino, tsopano tikudziwa kuti `(Dynamic Stretching)` ndi chiyani, ubwino wake ndi wotani, komanso nthawi yoti tichite. Tsopano tiyeni tiwone momwe tingachitire bwino. Chofunika kwambiri ndikuchita mayendedwe pang'onopang'ono komanso mowongolera.Ndi bwino kusangokhala chete ngati wamisala! Nazi zinthu zina zofunika kukumbukira:

• Musamagwedeze chiuno chanu: Pangani mayendedwe anu kukhala osalala komanso olamulidwa. Musamakoke mwamphamvu mwadzidzidzi.
• Yendani pamalo abwino oti muyende: Musayese kutambasula mwendo wanu momwe mungathere nthawi imodzi. Pang'onopang'ono, onjezerani malo anu oyendera pamene mukumva bwino.
• Musachite mpaka zitapweteka: Muyenera kumva kukoka pang'ono mukamatambasula, koma sikuyenera kukhala kopweteka. Ngati zitapweteka, mwina mukuchita zambiri.
• Yambani pang'onopang'ono ndipo pang'onopang'ono onjezerani liwiro/mtunda: Yambani ndi mayendedwe ang'onoang'ono poyamba, ndipo minofu yanu ikayamba kutentha, mutha kuwonjezera mtunda wa mayendedwe ndi liwiro pang'ono.
• Yang'anani kwambiri minofu yomwe ikutambasulidwa: Ganizirani za minofu yomwe mukutambasulidwa kenako chitani kayendedwe kake.
• Pumirani bwino: Musamagwire mpweya wanu. Lumikizani kupuma kwanu ndi kayendedwe kake.

Ngakhale nkhani yoyambirira inati pali makanema okhudza izi, sitingathe kuonera makanema apa. Koma ndikukuwonetsani "Kutambasula Kolimba" kosavuta. Izi nthawi zambiri zimatha kuchitika kwa mphindi pafupifupi 5-10, kapena mutha kutambasula kamodzi pafupifupi nthawi 10-15.

1. Mabwalo Ozungulira Manja

Izi n'zosavuta kwambiri. Imirirani molunjika, tambasulani manja anu m'mbali, ndipo choyamba pangani zozungulira zazing'ono patsogolo. Kenako pangani zozungulira zazikulu. Kenako chitani chimodzimodzi kumbuyo. Izi zidzatambasula mapewa anu ndi minofu ya pamwamba pa mkono.

2. Kusinthasintha kwa Miyendo

Imani molunjika, mutagwira khoma kapena mpando kuti mulimbane. Kenako pang'onopang'ono gwedezani mwendo umodzi mozungulira, ngati pendulum. Koma musauzungulize mwamphamvu. Chitani mobwerezabwereza 10-15 ndi mwendo umodzi, kenako bwerezaninso ndi mwendo wina. Izi zidzatambasula kutsogolo kwa ntchafu zanu (`Quadriceps`) ndi kumbuyo kwa ntchafu zanu (`Hamstrings`), komanso dera lanu la m'chiuno. Muthanso kuzunguliza mwendo wanu kumbali.

3. Kupotoza kwa Minofu

Imani molunjika, mapazi anu ali motalikirana ngati mapewa anu, manja anu ataphimbidwa pachifuwa chanu, kapena muweramire pa zigongono zanu patsogolo panu. Kenako pang'onopang'ono tembenuzani thupi lanu lakumwamba kumanja, kubwerera pakati. Kenako tembenuzani kumanzere, kubwerera pakati. Izi zidzatambasula minofu mbali zonse ziwiri za msana wanu ndi minofu m'mbali mwa mimba yanu.

4. `Kuyenda Bondo Kupita Pachifuwa`

Izi zimachitika mukuyenda. Ikani phazi limodzi patsogolo, pindani bondo la mwendo wakumbuyo, muwukweze molunjika pachifuwa, muugwire ndi manja onse awiri kwa sekondi imodzi, kenako mubweze mwendowo pansi ndipo chitani chimodzimodzi ndi mwendo wina. Izi zimatambasula bwino chiuno ndi kumbuyo kwa ntchafu (`Hamstrings`).

5. Mabwalo a Chiuno

Imani molunjika, manja anu ali m'chiuno mwanu. Kenako, zungulirani chiuno mwanu mozungulira. Monga kupotoza hula hoop, koma pang'onopang'ono. Yendetsani kasanu kapena kakhumi kumanja, kenako chitani chimodzimodzi kumanzere. Izi zithandiza kumasula minofu yozungulira chiuno chanu.

Zofunika:Izi ndi zitsanzo chabe. Mutha kupeza zina zambiri za "Dynamic Stretches" pa intaneti. Koma chilichonse chomwe mungachite, ndikofunikira kuchita mosamala komanso molondola.

Kodi ndi zolakwa ziti zomwe timachita mosadziwa tikamachita `(Dynamic Stretching)` ndipo tingazipewe bwanji?

Tikayamba chilichonse chatsopano, timachita zolakwa zazing'ono. Izi zitha kuchitika ndi `(Dynamic Stretching)`. Ngati mukudziwa zolakwika izi, zimakhala zosavuta kuzipewa.

• Kutambasula Modumphadumpha: Anthu ena amaganiza kuti kulumphadumpha ndiyo njira yabwino kwambiri yotambasula. Koma si zoona. Imatchedwa `(Ballistic Stretching)`. N'zotheka kuvulaza minofu yanu, makamaka ngati simunazolowere. `(Dynamic Stretching)` ndi chinthu chomwe mumachita molamulira.
• Kuchita mayendedwe ofulumira minofu yanu isanatenthedwe bwino: Yambani pang'onopang'ono poyamba. Mukangotenthedwa pang'ono minofu yanu ndi yomwe muyenera kuwonjezera mayendedwe anu ndi liwiro pang'ono.
• Kusuntha kosalamulirika: Ngati musuntha mkono kapena mwendo, chitani molamulira. Musalole kuti upite mozungulira.
• Kupitirizabe ngakhale mutamva kupweteka: Monga ndanenera kale, ngakhale mutamva kukoka pang'ono panthawi yotambasula thupi, si bwino kumva kupweteka. Ngati mukumva kupweteka, siyani kuchita mayendedwewo kapena sinthani momwe mumachitira.
• Kugwira mpweya wanu: Anthu ambiri amagwira mpweya wawo akamatambasula. Musachite zimenezo. Pumirani mwachizolowezi. Ndi bwino kwambiri ngati mungathe kulumikiza kupuma kwanu ndi kayendedwe ka thupi. Mwachitsanzo, mutha kupuma pamene mukukweza mkono wanu ndikutulutsa mpweya pamene mukuutsitsa.
• Kukhala nthawi yayitali mu stretching: Ngati muchita zimenezo, si `(Dynamic Stretching)`, koma `(Static Stretching)`. Cholinga cha `(Dynamic Stretching)` ndi kuyenda.

Mwa kupewa zolakwa izi, mutha kugwiritsa ntchito bwino Dynamic Stretching ndikuteteza ku kuvulala kosafunikira.

Ndani amapindula kwambiri ndi ``Dynamic Stretching''?

Kutambasula kwamphamvu kwenikweni n'kopindulitsa kwa anthu ambiri.

• Kwa othamanga: Kutambasula thupi mwamphamvu musanayambe masewera aliwonse kungathandize kuti munthu azichita bwino komanso kuchepetsa chiopsezo chovulala. Izi ndizofunikira kwambiri pamasewera aliwonse omwe amaphatikizapo kuthamanga, kulumpha, kumenya mipira, kapena zochita zina zothamanga mwachangu.
• Kwa iwo omwe amachita masewera olimbitsa thupi nthawi zonse : Omwe amachita masewera olimbitsa thupi ku gym, omwe amachita masewera olimbitsa thupi kunyumba, komanso omwe amachita yoga, onsewa angapeze zotsatira zabwino pochita ``Dynamic Stretching'' asanayambe kuchita masewera olimbitsa thupi.
• Kwa iwo omwe amagwira ntchito zolimbitsa thupi: Ngakhale iwo omwe amagwira ntchito zomwe zimafuna kuyimirira, kunyamula, kapena kuyenda tsiku lonse amatha kuchepetsa kupsinjika kwa thupi ndikukonzekera tsikulo mwa kuchita "Kutambasula Kwambiri" pang'ono asanayambe ntchito m'mawa.
• Pa zochita za tsiku ndi tsiku: Ndipotu, ngakhale kuchita masewera olimbitsa thupi ochepa osavuta omwe amachitidwa mukangodzuka m'mawa kuti minofu yanu imasulidwe kungakuthandizeni kuyamba bwino tsikulo.

Komabe, ngati mwavulala posachedwapa, muli ndi mavuto a mafupa, kapena matenda ena aliwonse osatha, ndi bwino kufunsa dokotala wanu kapena katswiri wa physiotherapist musanayambe chilichonse chatsopano. Adzatha kukupatsani malangizo a momwe mungachitire masewera olimbitsa thupi awa.

Ndiye, ndi zinthu ziti zofunika kwambiri zomwe tiyenera kuphunzira kuchokera mu nkhaniyi? (Uthenga Wopita Nawo Kunyumba)

Takambirana zambiri za `(Dynamic Stretching)` lero. Ndikuganiza kuti mwamvetsa bwino izi. Mwachidule, zinthu zazikulu zomwe muyenera kukumbukira ndi izi:

• "Kutambasula Molimba" ndi njira yotambasula yomwe imaphatikizapo kusuntha, osati kuyimirira, koma kusuntha molamulirika.
• Izi ndizoyenera makamaka potenthetsa thupi musanayambe kuchita masewera olimbitsa thupi kapena masewera olimbitsa thupi.
• Zimawonjezera kuyenda kwa magazi kupita ku minofu, zimawonjezera kuyenda, zimachepetsa chiopsezo cha kuvulala, komanso zimathandizira magwiridwe antchito anu.
• Musachite izi mpaka mutamva kupweteka, yambani pang'onopang'ono komanso mowongolera, ndipo pang'onopang'ono onjezerani mphamvu zanu zoyendera.
• Izi ndi bwino kuchita musanachite masewera olimbitsa thupi kuposa `(Static Stretching)` (kutambasula komwe kumachitika pamalo amodzi). `(Static Stretching)` ndi yoyenera kwambiri `cool-down` mukamaliza masewera olimbitsa thupi.

Kotero, nthawi ina mukachita masewera olimbitsa thupi kapena kusewera masewera, yesani ena mwa ma stretching awa a `(Dynamic Stretching)`. Mudzawona kusiyana kwake! Koma kumbukirani, ngati muli ndi vuto lililonse la thanzi, musaiwale kufunafuna upangiri wa dokotala.

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Kutambasula minofu mwamphamvu, kuchita masewera olimbitsa thupi, kutenthetsa thupi, kutambasula minofu, masewera, thanzi, kusinthasintha