Mukachita masewera olimbitsa thupi, kodi mukutambasula thupi bwino? Tiyeni tikambirane za izi!

Muyenera kukhala munthu wokonda kuchita masewera olimbitsa thupi, eti? Ndi chinthu chabwino kwambiri. Koma pali chinthu chomwe ambiri aife timachiiwala pang'ono tikamachita masewera olimbitsa thupi, koma ndikofunikira kwambiri. Ndi kutambasula thupi, kapena monga momwe timanenera mu Chingerezi, kutambasula thupi. Izi sizimangopangitsa thupi kumva bwino, komanso zimathandiza kwambiri kuchepetsa zoopsa zomwe zingachitike ku minofu yathu. Chifukwa chake lero, tiyeni tiphunzire bwino za kutambasula thupi.

Kutenthetsa thupi musanayambe kuchita masewera olimbitsa thupi n'kofunika kwambiri, sichoncho?

Tangoganizani kuti 'mukuyatsa' galimoto m'mawa wozizira. Simuchita 'mpikisano' nthawi yomweyo, eti? Mumadikira mpaka injini itatenthedwa musanayambe. Umu ndi momwe zimakhalira zofunika kuti thupi lathu lizitenthetsa pang'ono musanayambe kuchita masewera olimbitsa thupi. Nthawi zambiri, mphindi 5 mpaka 10 ndizokwanira pa izi. Nthawi yochepayi imapatsa thupi kukonzekera kwambiri.

Tsopano tiyeni tiwone zomwe zimachitika mthupi lathu ndi ``Kutentha thupi’’:

• Kugunda kwa mtima wanu ndi kupuma kwanu kumawonjezeka pang'ono, ngati kuti mukukonzekera kuchita masewera olimbitsa thupi.
• Kutentha kwa minofu kumawonjezeka. Izi zimapangitsa minofu kukhala yosinthasintha komanso kuchepetsa chiopsezo chovulala .
• Kuchuluka kwa magazi ndi mpweya wopita ku minofu kumawonjezeka. Izi zimapatsa minofu mphamvu zokwanira zochitira masewera olimbitsa thupi.
• Thupi lanu lonse, pamodzi ndi maganizo anu, zimakonzekera kuchita masewera olimbitsa thupi, monga momwe msilikali amakonzekera nkhondo isanayambe.

Ndiye mumachita bwanji izi (Kutenthetsa thupi)? Mwachidule, njira yabwino yochitira masewera olimbitsa thupi omwe muchita ndikuchita pang'onopang'ono. Tangoganizani kuti mukukonzekera kuthamanga. Choyamba, yendani mwachangu kwa kanthawi, kapena yendani pang'onopang'ono. Kodi mukusambira? Choncho, lowani m'madzi ndikusambira pang'onopang'ono kwa maulendo awiri kapena atatu, mpaka thupi lanu litatentha. Ngati ndinu munthu amene mumasewera masewera, ndikofunikira kutenthetsa minofu yokhudzana ndi masewerawa. Mwachitsanzo, ngati ndinu wosewera mpira, mutha 'kuponya' mpira ndi mapewa anu.

Kodi kutambasula kwa mphamvu n'chiyani?

Chinthu china chabwino choti muchite ngati gawo la kutenthetsa thupi ndi kutambasula thupi mwamphamvu. Izi zimaphatikizapo kusuntha minofu yanu m'malo mokhala pamalo amodzi. Mwachitsanzo, kuchita kusuntha miyendo, kuzungulira manja, ndi kuyenda pang'onopang'ono. Kutambasula thupi mwamphamvu sikungotenthetsa minofu yomwe mukugwiritsa ntchito, komanso kumapatsa mafupa anu mayendedwe osiyanasiyana. Izi zikutanthauza kuti mafupa anu amayamba kugwira ntchito bwino.

Kodi kutambasula bwino bwanji?

Kale, anthu ambiri ankaganiza kuti amafunika kutambasula minofu yawo asanayambe kuchita masewera olimbitsa thupi. Izi zikutanthauza kuti ankachita njira zoti "atambasule mokhazikika" (monga kuyimirira pamalo amodzi ndikutambasula minofu yawo ndi mwendo umodzi wowongoka ndikukhudza zala zawo). Komabe, malinga ndi kafukufuku watsopano wazachipatala , ngati minofu yathu sitenthedwa bwino, "atambasula mokhazikika" ingachepetse mphamvu ya minofu ndipo nthawi zina imachepetsa magwiridwe antchito. Kutambasula minofu yomwe sitenthedwa bwino, minofu "yozizira", kungayambitsenso kuvulala. Zili ngati kukoka lamba wozizira kwambiri, ndipo ungasweke, eti?

Chifukwa chake, ndi bwino kuchita ``Dynamic stretching'' (kutambasula komwe kumaphatikizapo kuyenda) musanayambe kuchita masewera olimbitsa thupi, ndi ``Static stretching'' (kutambasula komwe kumaphatikizapo kuyimirira) mukamaliza kuchita masewera olimbitsa thupi.

Mukangotambasula thupi lanu, mumapeza zabwino zambiri monga:

• Kuopsa kwa kuvulala kwa minofu (monga kusweka kwa minofu ndi kung'ambika kwa minofu) kumachepa.
• Ngati mumasewera masewera, luso lanu la masewera lidzakula.
• Thupi limasinthasintha. Izi zikutanthauza kuti thupi limatha kupindika ndi kutambasulidwa mosavuta.
• Kuyenda bwino kwa malo olumikizirana mafupa ndi ziwalo kumawonjezeka. Izi zikutanthauza kuti ziwalozo zikugwira ntchito bwino.
• Magazi opita ku minofu amawonjezeka. Kenako minofu imalandira chakudya ndikuchira mwachangu.

Kumbukirani izi mukamatambasula (Malangizo Otambasula)

Ngati mukumbukira zinthu izi mukamatambasula thupi, mutha kupindula kwambiri ndikuchepetsa zoopsa.

• Siyani ngati zikupweteka: Ichi ndi chinthu chofunika kwambiri. Simuyenera kudzivulaza nokha mukamatambasula. Ngati mukumva kupweteka kwambiri monga "Ah, zimenezo zikupweteka," bwererani pang'ono ndikuyima pamalo abwino pomwe mungamve kutambasula koma osati kupweteka. Ululu ndi chenjezo kuti mukuchita mopitirira muyeso ndipo ukhoza kuwononga minofu yanu. Tangoganizirani kuti mukutambasula mwendo wanu ndipo mwadzidzidzi mukumva kupweteka kwakukulu. Pamenepo ndiye muyenera kusiya. Ngati mupitiliza kutambasula pakati pa ululuwo mukuganiza kuti, "O, nditambasula pang'ono," mudzawononga minofu yanu.
• Gwirani kutambasula kulikonse kwa masekondi 10-30: Kugwira kwa nthawi yochepa kuposa pamenepo sikudzatambasula minofu bwino. Mofananamo, kugwira kwa nthawi yayitali, monga mphindi imodzi kapena ziwiri, kungathe kutambasula minofu mopitirira muyeso. Izi zingayambitse kuvulala ndi kuchepa kwa magwiridwe antchito. Musakakamize minofu kuti itatambasule.
• Musadumphe:Pali anthu ena omwe, akakoka mkono kapena mwendo, amasuntha mmwamba ndi pansi mozungulira, kutanthauza kuti, 'amadumphadumpha'. Monga mpira wa rabara. Akachita zimenezo, mwadzidzidzi minofu imapanikizika kwambiri. Izi zingayambitse ming'alu yaying'ono ('micro-tears') mu minofu, ngati nsalu yong'ambika. Chifukwa chake, chizolowezi chimenecho si chabwino. Kokani bwino komanso molamulira.
• Musaiwale kupuma: Musamagwire mpweya wanu mukamatambasula. Kuchita zimenezi kudzakuthandizani kuti minofu yanu ikhale yolimba. Pumirani mpweya wambiri ndikutulutsa mpweya pamene mukupuma mukamatambasula. Izi zithandiza minofu yanu kumasuka ndi kutambasula bwino.
• Tambasulani mbali zonse ziwiri mofanana: Mbali imodzi ya thupi lanu (monga mwendo wakumanja) ingakhale yosinthasintha kuposa inayo (mwendo wakumanzere). Izi ndi zachilendo. Komabe, yesani kutambasula mbali zonse ziwiri mofanana komanso kwa nthawi yofanana. Ngati pali kusiyana kwakukulu pakusinthasintha, kungakhudzenso kukhazikika kwanu ndikuyambitsa kuvulala.
• Kutambasula thupi nthawi zonse: Kuti mukhalebe ndi kusinthasintha, muyenera kutambasula thupi masiku osachepera atatu pa sabata. Chabwino kwambiri, ngati muchita izi tsiku lililonse. Mudzaona kusiyana kwake pamene mukupitiriza.

Musaiwale kuziziritsa thupi mukamaliza kuchita masewera olimbitsa thupi!

Tangoganizirani zomwe zingachitike ngati mwadzidzidzi mutagunda sitima yothamanga kwambiri? Zingakhale zovuta kwa okwera, sichoncho? Mofananamo, kuyima mwadzidzidzi mutachita masewera olimbitsa thupi sikwabwino kwa thupi lanu. Chifukwa chake, muyenera kuziziritsa thupi lanu mutachita masewera olimbitsa thupi. Izi zimatchedwa "Kuzizira pang'onopang'ono". Kuyenda pang'onopang'ono kwa mphindi 5 mpaka 10 (monga kuyenda pang'onopang'ono) ndi kutambasula thupi lanu kudzathandiza thupi lanu "kuchira" mutatha kuchita masewera olimbitsa thupi.

Kuwonjezera pa kuyenda pang'onopang'ono komwe mumachita panthawi yanu ya "Kuzizira", muyeneranso kuwonjezera "Kutambasula mosasunthika" monga tafotokozera kale. Izi zili choncho chifukwa minofu yanu imakhala itatenthedwa kale, kotero ndi nthawi yabwino yotambasula. "Kuzizira" ndi kutambasula pang'ono mutatha kuchita masewera olimbitsa thupi kudzakuthandizani:

• Kugunda mtima kwanu ndi kupuma kwanu zidzabwerera mwakale posachedwa.
• Kumva chizungulire kapena mutu wopepuka kumachepa.
• Zimathandizanso kuchotsa zinthu monga lactic acid zomwe zingadziunjikane m'minofu, zomwe zimachepetsa kupweteka kwa minofu tsiku lotsatira.
• Thupi limamva lopepuka, ndipo zotsatira zenizeni za masewera olimbitsa thupi, ndiko kuti, thanzi labwino la maganizo, zimayamba kumveka.

Kotero, tiyeni tikumbukire izi, sichoncho?

Kaya ndinu watsopano kuchita masewera olimbitsa thupi kapena ndinu katswiri wochita masewera olimbitsa thupi,Ndikofunikira kuphatikiza zinthu zosavuta izi muzochita zanu musanachite masewera olimbitsa thupi komanso mutatha. Monga momwe zimakhalira kuvala lamba wanu musanakwere galimoto, ndikofunikira kuti mukhale otetezeka komanso kuti mupeze zotsatira zabwino.

Mwachidule, kumbukirani njira izi:

1. Choyamba, "Kutenthetsa": Kutenthetsa kwa mphindi 5-10. Onjezani "Kutambasula Kolimba" pa izi.

2. Kenako maseŵera olimbitsa thupi anu akuluakulu . Akhoza kukhala chilichonse chomwe mukufuna - kuthamanga, kunyamula zolemera , kusambira, chilichonse.

3. Pambuyo pa masewera olimbitsa thupi `(Kutambasula thupi mosasunthika)`: Tambasulani minofu yanu bwino. Gwirani kutambasula kulikonse kwa masekondi 10-30.

4. Pomaliza, "Ziziritsani": Ziziritsani mwa kuchita zinthu ngati kuyenda pang'onopang'ono kwa mphindi 5-10.

Ngati muchita izi, mudzatha kugwiritsa ntchito bwino masewera olimbitsa thupi anu, kudziteteza ku ngozi, komanso kukhala ndi thanzi labwino komanso kusinthasintha. Chifukwa chake, mukamachita masewera olimbitsa thupi kuyambira pano, muyenera kuganizira za ``Kutambasula``! Ndikukufunirani moyo wathanzi komanso wachimwemwe!

Kutambasula, Kuchita Maseŵera Olimbitsa Thupi, Kutenthetsa, Kuziziritsa, Minofu, Kusinthasintha