Zochita za Njuchi Zaumoyo

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Zochita za Njuchi Zaumoyo

Chiunochi ndi chiwalo cholemera kwambiri m'thupi ndipo chimayang'anira ntchito zambiri monga kuyenda ndi kuyenderera, kukhala ndi kuima, ndi kukwera masitepe. Mukamasunga m'chiuno mwamphamvu ndi m'manja, ululu wa ululu ukhoza kuthetsedwa mwamsanga ndipo mukhoza kubwerera kuntchito yachizolowezi.

Nazi zina zofunikira zomwe zingathandize kuti chiuno chanu chikhale cholimba komanso chosasunthika. Kumbukirani kuti muwone dokotala wanu, wodwalayo , kapena wothandizira zaumoyo kuti muwone kuti muli ndi thanzi labwino lochita masewera olimbitsa thupi.

Zochita izi ziyenera kuchitidwa kamodzi patsiku kuti zikhale ndi mphamvu komanso zimasinthasintha. Pamene zochitikazo zimayamba kuoneka zosavuta, mukhoza kupanga masewera awiri kapena atatu a masewera olimbitsa thupi kuti muthetse minofu ya mchiuno ndikupititsa patsogolo mphamvu ndi kuyenda kwa m'chiuno. Mwinanso mungakonde kuyesetseratu machitidwe opititsa patsogolo .

Onetsetsani kuti muwerenge ndi dokotala musanayambe izi, kapena pulogalamu ina iliyonse.

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Hip Finyani kwa Kulimbikitsa Kukula

Chiunochi chimaphatikizapo ntchito yosavuta kuti ichite zomwe zingapangitse kuti minofu yanu ikhale yogwira ntchito. Mitundu yanu yam'mimba imapangitsa kuti mukhazikike mumphuno mwathu ndikuthandizani kulamulira maondo anu .

Pogona kumbuyo kwanu, onetsetsani kuti mawondo onse awiri adalumikiza ndi kuika mpira, pillow, kapena thaulo pakati pa mawondo anu. Perekani mtsamilo wofatsa. Gwiritsani masekondi asanu ndikumasula. Bwerezani nthawi 10. Onetsetsani kuti musiye kuchita masewera olimbitsa thupi ngati mumamva kupweteka kwambiri.

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Luso Lomveka Limakweza

Kuwongolera mwendo wowongoka kumalimbitsa kutsogolo kwa mchiuno mwako ndi quads ndipo kungathandize kuthandizira mawondo anu.

Pogona kumbuyo kwanu, sungani mwendo umodzi molunjika ndipo bondo limodzi likuwerama. Gwiritsani ntchito minofu yanu ya quadriceps pamwamba pa mwendo wanu wowongoka, ndikukweza mwendo wakunja pafupifupi masentimita 12. Gwirani apo kwa mphindi ziwiri, ndiye pang'onopang'ono muchepetse mwendo wanu. Kumbukirani kusunga mwendo wanu molunjika momwe mungathere. Bweretsani nthawi 10 mpaka 15.

Mukhoza kupanga phazi lanu lolunjika kuwonjezera zovuta zowonjezereka mwa kuwonjezera kakang'ono katatu kulemera kwa chiuno kapena kuponda mwendo.

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Mphindi Yam'mbali Imadzutsa

Msola wam'mbali kumathandiza kumalimbitsa minofu pamthambo ndi m'mako. Minofu imeneyi ndi yofunika kwambiri kuti mukhalebe mchiuno ndi mawondo abwino pamene mukuyenda ndi kuthamanga.

Ugone pansi mbali imodzi. Msola pafupi ndi pansi uyenera kuwerama, ndipo mwendo wapamwamba ukhale wolunjika. Pang'onopang'ono mutsani mwendo wanu pamwamba, onetsetsani kuti mukuweramitsa bondo lanu ndipo zala zanu zikulunjika patsogolo. Gwiritsani masekondi awiri, kenako pang'onopang'ono. Bwerezani nthawi 10.

Kuchita masewera olimbitsa thupi: Kuwongolera Mwala Wowongoka .

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Kuthamanga kwa Hip Kusweka

Kutambasula kwa mchiuno, komwe kumadziwikanso kuti kutambasula kwachinayi kapena kutsekemera kwa piriformis, ndizochita masewera olimbitsa thupi kuti zizitha kuyenda mozungulira momasuka.

Pano pali momwe mungapangire kukongola kwa mchiuno: Khalani pansi ndi bondo lanu molunjika. Lembani mwendo umodzi pambali pa mzake mwa kuyika bondo lanu pamwamba pa bondo lanu (ngati kuti mukuyendetsa miyendo mukakhala pansi). Gwiritsani bondo lanu pang'onopang'ono kudutsa thupi lanu, ndipo gwirani masekondi asanu. Kenaka mwapang'onopang'ono muthamangitse bondo la mwendo wapamwamba kutali ndi inu mpaka kutambasula kumamveka m'chiuno mwanu. Gwiritsani ntchito malowa kwa mphindi zisanu, kenako kumasula pang'ono. Bwerezani nthawi 10.

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Oyenda a Hip

Oyendetsa njuga (omwe amadziwikanso ngati dontho lakuda ) ndizofunika kwambiri kuti minofu yanu ikhale yogwira ntchito. Kuti muchite masewera olimbitsa thupi, imani pang'onopang'ono ndi phazi limodzi pang'onopang'ono. Pembedzerani mawondo anu molunjika, pansi pamunsi pamapiko anu mbali imodzi kuti phazi lanu lifike pansi. Maondo onse awiri ayenera kukhala molunjika; chotsatiracho chiyenera kubwera kuchokera ku chiuno chanu cha mchiuno. Pambuyo pake pang'onopang'ono mutsika pansi, pang'onopang'ono mutsitsirenso pamalo oyamba. Bwerezani zochitikazo mobwerezabwereza 10.

Mukasunga m'chiuno mwamphamvu ndi kusinthasintha, mungathe kuchepetsa kupweteka kwa m'chiuno ndi mavuto. Ngati muli ndi ululu wa pachiuno, kuchita masewera olimbitsa thupi kungakhale chinsinsi chothandizani kuchepetsa ululu ndikubwerera kuntchito yanu yachibadwa.