Kuchita masewera okhala ndi khoma kumbuyo kwanu kungakhale kofunika pa malo anu komanso kukhazikika kwanu. Ndipo izo sizingakhoze kukhala zoipa kwa msana wanu!
Mbalame zam'madzi zimagwiritsa ntchito minofu ya m'chiuno, ndipo nsapato zolimba, zosavuta zimamasuliridwa kumsana wothandizira. Mwa kuyankhula kwina, mphamvu yomwe mumatha kupanga mu quadriceps, hamstrings, ndi kunja ndi m'kati mwa ntchafu pochita masewera angapereke modicum ya kupewa kuvulaza kumbuyo kwanu.
Kungaperekenso chithandizo chanu pa malo anu.
N'chimodzimodzinso ndi zonse zofunika kwambiri m'mimba m'mimba. Phunziro la 2013 lomwe linatulutsidwa mu Journal of Physical Therapy Science linapeza kuti kupanga masewera okongoletsedwera, komanso milatho yamachiuno, kuwonjezera kukula kwa abdominis ndi zochitika za mkati, zomwe zimakhala mitsempha ikuluikulu yokhazikika pamtengo wanu.
Olembawo anamaliza lipoti lawo ponena kuti masewera ogwira ntchito m'masiku anu angakhale ovuta kukwaniritsa kusiyana ndi madokolo, pamene madokolo amafuna malo apansi ndi matati.
Kuchita masewera 10 a masana tsiku lililonse kwa masabata angapo kudzasokoneza minofu yanu ya quadriceps mwanjira yayikulu.
Ngati simukudziwa, quadriceps ndi gulu la minofu inayi yomwe ili patsogolo pa ntchafu yanu. Imodzi mwa minofu ya quadriceps iwoloka mchiuno ndi bondo, motero imayendetsa kayendetsedwe ka zigawo ziwiri zosiyana. Ma quadriceps amadutsa mchiuno ndi mawondo, motero amayendetsa kayendetsedwe ka zigawo ziwiri zosiyana.
Koma ndi zotsatira za masewera apachikwangwani pa mchiuno mwa zomwe ziri zoyenera kwambiri kupweteka kwa msana, kukhala ndi ubwino wabwino komanso kuthamanga.
Maso ndi Walls kapena Walls?
Ochita masewera oterewa amachita masewera ambirimbiri, nthawi zambiri amakhala ndi mabulosi pamapewa awo, monga gawo lawo lachizolowezi chochita masewera olimbitsa thupi.
Pakuti ife ndife anthu, ngakhale, izi sizingatheke. Kupweteka kumbuyo, kupweteka kwa mawondo, kupweteka kwa ululu ndi zina mwazing'ono zomwe zingatilepheretse.
Ngati zotsatirazi zikubweretsa poto kapena poto, chitani kuchepa kwa squat mpaka mutamva kupweteka, kapena musamachite zochitikazo. Musamamve kupweteka kapena kusokonezeka nthawi iliyonse panthawiyi.
Ndipo ngati muli ndi zovulaza zam'mbuyo kapena zam'mbuyo, ululu kapena matenda ena, funsani dokotala kapena wodwalayo ngati ntchitoyi ikuyenera inu musanayese.
Yesani Zambiri Pakhoma
Mbalameyi imakhala ndi mphamvu yambiri m'mimba, mwachitsanzo, pakati, pamutu.
Imani molunjika pa khoma. Zolinga zanu zidzakhala zotsutsana ndi basiti, koma ngati izo sizili bwino, ndibwino kuti mutenge gawo kapena awiri patsogolo. Yesani kugwedeza mawondo anu ndi dera pakati pala zala zazikulu ndi zala ziwiri.
Njira imodzi yothetsera ululu kapena kupweteka kwa bondo ndiyo kuika mapazi anu kumbali zonse. Izi zimapereka chithandizo chokwanira, chomwe chingakupulumutseni msana wanu, makamaka maondo anu, kuchokera ku kupanikizika kosayenera.
Lembani, kenaka mutulutseni ndi kukoketsa mimba yanu pansi. Pamene mupitiliza, gwadirani ndikudumpha mbali pakhoma. Momwemo, mutha kufika pansi, koma lolani kupweteka kwanu kukutsogolereni mpaka kutali.
Panthawi yonseyi, yang'anani maso anu patsogolo panu, mawondo anu akuwerama pang'ono ndipo chinsalu chanu chimangoyenda bwino. Yesani kusunga kumbuyo kwa mutu wanu kumakhudza khoma (popanda kuyesera molimba, ndiko.)
Sungani pang'onopang'ono kubwerera ku malo oyambira. Kuwombera thupi kwa minofu yanu yapamwamba kuyenera kukulirakulira kumbuyo, makamaka ngati simuthamangira kayendetsedwe kake.
Bwerezaninso maulendo 10.
Omaliza maphunziro anu omanga
Kamango kaja kakakhala kake kakang'ono, ndithudi mungathe kumaliza maphunziro anu kumalo ozungulira.
Koma mukhoza kuthana ndi vutoli mwakutanthauzira kusamvana mu equation. Kafukufuku wina wofalitsidwa mu Journal of Physical Therapy Science , nthawiyi mu 2015, adapeza kuti masewera osasunthika, omwe amafanana ndi kuima pamtunda ngati mpira, amathandiza kumanga minofu yomwe imakhala yabwino.
Ngakhale masewera olimbitsa thupi angakhale njira yabwino yosinthira msana wanu, njira yabwino kwambiri ndi imodzi yomwe imaphatikizapo masewero osiyanasiyana. Mothandizidwa mosiyanasiyana, mukhoza kuthana ndi minofu yonse yomwe imakhudza kumbuyo kwanu kuti mugwiritse ntchito zowonjezera ndi zolimbikitsa. Onani zotsatirazi:
Chitsime:
> Cho, M., PhD, PT Zotsatira za Masinthidwe Otchedwa Wall Squat Zochita pa Average Adult '' Mimba Zambiri Zamimba ndi Lumbar Kulimba J Phys Ther Sci June 2013.
> Lee, Y. Chikoka cha masewera osasinthika a masewera ozungulira pamasewero a ophunzira a yunivesite. J Phys Ther Sci. August. 2015
> Moffat, Marilyn, PT Ph.D. ndi Vickery, Steve. Bungwe la American Physical Therapy Association Buku la Maintenance and Repair Repair. Mabuku Owl. Henry Holt ndi Company, LLC. New York, New York, 1999. Tambasulani ndi Kufikira p.216.