Limbikitsani Gulu Lathu la Nkhumba Kuti Muchepetse Ululu Womwe Mukubwerera

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Malangizo Okhudzana ndi Zokakamiza Zanu - Limbikitsani Minofu Yanu

Malangizo Othandiza pa Chopangira Chanu

Mitundu yambiri ya minofu kuti igwire - nthawi yaying'ono - monga aliyense yemwe alidi wodzipereka pa zochitika zothandizira odwala angakuuzeni. Kodi izi ndizogwiritsanso ntchito?

Zingakhale zovuta kuti tigwire ntchito m'magulu amtundu wambiri - monga abs, mmbuyo, pecs, lats, quads ndi hamstrings - ndikuwutcha tsiku. Ndipo ngati simukukonda kuchita masewera olimbitsa thupi, koma mukuchita chifukwa mukudziwa kuti mukuyenera, zotsatira zake zikhoza kuwonjezeka.

Ngati mukuchita masewera olimbitsa thupi ngati njira yothetsera kupweteka kumbuyo, nkofunika kuti musapumidwe minofu yochepa yomwe imadziwika bwino, monga m'chiuno chanu chamkati ndi chamkati. Magulu awa amathandiza maudindo akuluakulu poika pakhosi lanu, zomwe zimathandizira kusungira kumbuyo kwanu kusangalala.

Potsitsimutsa Bwino, Limbikitsani Zambiri za Mumkati ndi Zapakati

Njira imodzi yowonetsera minofu ya kunja ndikupanga ngati flamingo - mwa kuyankhula kwina, kuphatikizapo kugwiritsidwa ntchito mwatsatanetsatane. Kwa malingaliro omwe amakhala ovuta kwambiri, onetsetsani Mavuto Anga Omwe Amagwiritsidwa Ntchito Mwamphamvu Kuti Mulimbitse Otsatira Hip Muscles (Abductors).

Pofuna kuwongolera minofu yamkati ya mkati (yomwe imatchedwa "adductors") yomwe ili yofunika kwambiri kuti muzitha kukhazikitsa bata lanu (monga momwe mumapangira minofu yanu, kuphatikizapo mitsempha yanu ndi kumbuyo kwanu), komanso kukuthandizani kuti muyese kulemera kwa thupi pamene mukuima, gwiritsani ntchito.

Zofanana: Pezani Wanu Wangwiro Physiotherapist

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Malangizo Othandiza Kwa Oyamba Nawo Mabakiterika - Mitsempha Yowonjezera Yovuta

Malangizo Othandiza Kwa Oyamba Nawo Mabakiteriki - Mipata Yopatsa Adductor kwa Oyamba ndi Anthu Amene Ali ndi Ululu Wachiyambi

Oyamba oyamba ndi anthu omwe ali ndi ululu wam'mbuyo amatha kubweretsa adductors awo mwachinyengo (kumbuyo kwanu) ndi mawondo anu atawerama ndi mapazi anu atagona pansi, ndikuyika mpira waung'ono pakati pa mawondo anu. Pewani pang'onopang'ono mpirawo ndi kumasula nthawi 10-20. Yesani kugwirizanitsa mawuwa ndi exhale yanu, ndi kumasulidwa kwanu.

Mwa njirayi, izi ndizochita masewera olimbitsa thupi kuti muzichita masewero olimbitsa thupi pa tsiku losavuta lochita masewera olimbitsa thupi kapena pamene simukumva bwino.

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Malangizo Othandiza Oyamba ndi Okhazikika - Gwiritsani Ntchito Mpando kuti Muthandize Kukula

Malangizo Othandiza Oyamba Nawo Mabakiteriya - Gwiritsani Ntchito Mpando kuti Mphamvu Yanu Ikhale Yamtundu

Ntchito yowonjezera yamkati yothanzi yomwe ili yoyenera kwambiri kwa oyamba kumene ndi ambiri omwe ali ndi ululu wopweteka kwambiri amagwiritsa ntchito mpando.

Lembera pambali panu, ikani bondo ndi phazi la mwendo wanu wapamwamba pampando wa mpando wanu. Sungani mzere wa kumbuyo pansi ndi pamwamba (kupatula kuti pali mpando pakati pa awiriwo.)

Pangani mawonekedwe abwino mu thumba lanu, mutu wa mutu ndi mapewa, kwezani mtolo wanu pansi ndikuwutsanso. Kusunga thupi lanu lonse mukulumikiza n'kofunika kwambiri kuposa kupeza kutalika kwa mwendo wamwamba. Ichi ndi chifukwa chakuti miyendo yokweza miyendo, kuphatikizapo mawonekedwe abwino kwambiri ndi omwe amapeza "adductors".

Mofanana ndi mapulaneti omwe amatchulidwa pazithunzi zapitazo, yesetsani kukonza khama lanu ndi exhale yanu.

Yesani: Pitirizani Kulimbikitsidwa

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Onjezerani Chovuta Kwambiri ku Kulimbitsa Kwako

Malangizo Othandiza Oyamba ndi Okhazikika - Onjezerani Chovuta Kwambiri Kukula Kwako

Pamene adductors anu ali amphamvu, mungathe kuganizira kuti mukupita patsogolo pazovuta. Zochita zolimbitsa thupi ngati zimenezi ndizosiyana siyana zomwe zimakhala pamphepete mwazithunzi zomwe zinkalumikizidwa kumbuyo komwe cholinga chake chinali kukweza mwendo pansi ndikukhala ndi mawonekedwe abwino.

Pazigawozi, muika kabuku kakang'ono kapena kamene kakulidwe kakang'ono pakati pa makondo anu, ndikukweza miyendo yonse palimodzi. Gwiritsani masekondi awiri mpaka 10 ndikubwera pansi. Mpira pakati pa mitsempha yanu imakupatsani "chilolezo," kapena mwayi woti muzimverera kumene miyendo yanu ili mlengalenga, komanso yokhudzana ndi wina ndi mnzake. Mbalame imatulutsa kachilombo kamene kamatulutsa minofu.

Chonde kumbukirani kupuma pamene miyendo yanu ili mlengalenga! Bwerezani kukweza 3-10 nthawi, malingana ndi msinkhu wanu, ndipo, ndithudi, mukumva kupweteka kwanu. Ngati zochitikazo zimapweteka, chitani zosavuta kapena musachite izi. Momwe njirayi imapangidwira minofu ya mitsempha yoyamba, komanso kubuula kwanu.

Yesani: Kutentha Kwambiri ndi mpira wothamanga