Pambuyo poyendetsa bondo minofu-yomwe imatchedwanso "mawondo-ndikofunika kuyamba kugwiritsira ntchito bondo mwamsanga kuti mubwezeretse mphamvu ndi kuyenda kwathunthu. Kugwira ntchito ndi wodwala zakuthupi kungakuthandizeni kuphunzira maphunziro omwe angakhale abwino pa chikhalidwe chanu Zochita zoyambirira ziyenera kukhala zopanda zolemera mu chilengedwe ndipo ziyenera kuganizira zolimbikitsana minofu yomwe ili pafupi ndi bondo komanso kuwonjezereka kwa kayendetsedwe kake.
Monga nthawi zonse, muyenera kukambirana kuyamba pulogalamu iliyonse yochita masewera olimbitsa thupi musanayambe. Madokotala ambiri amavomereza pulogalamu yoyambirira yokonzanso, komabe ena akhoza kukupemphani kuti mudikire patatha mlungu umodzi kapena mutatha.
Poyamba, mudzakhala ndi kutupa komanso kukhumudwa pa bondo kwa masiku angapo pambuyo pake. Mudzapatsidwa mankhwala a mankhwala opweteka komanso mankhwala odana ndi kutupa kuti muthe kuchepetsa zizindikirozi.
Muyenera kuyembekezera kuti mukumva mwachikondi pamene mukuchita maondo anu, koma musamve ululu uliwonse. Chochitika chirichonse chomwe chimayambitsa mavuto aakulu chiyenera kuimitsidwa mwamsanga. Ndimalingaliro abwino kukwera ndi kukulitsa mwendo wanu mutatha kuchita masewerawa kuti muchepetse kuwonjezeka kulikonse mu kutupa.
Zochitika zotsatirazi ndizofunikira posakhalitsa kubwezeretsa zizindikiro. Kusunthika kuyenera kukhala kofatsa komanso kosalekeza. Kudzudzula kapena kutambasula kumafunika kupeĊµa. Pemphani kuti muwerenge machitidwe awa anayi.
Kusinthasintha kwa Quadriceps
Machitidwe a quad ndi njira yabwino yopezera minofu ya quadriceps ikugwira ntchito pambuyo pa mawondo. Apa ndi momwe mumachitira izi:
Ikani kumbuyo kwanu pa malo apamwamba. Ikani thaulo losindikizidwa pansi pa bondo lanu pakati pa inu ndi pamwamba. Gwirani minofu yanu pansi mu thaulo la thaulo. Izi zidzapangitsa bondo lanu kuwongoka pamene likukwera pamwamba pomwe mukuyalapo. Yambani bondo lanu momwe mungathere ndikugwiritsanso ntchito mphindi zisanu. (Pewani mtundu uliwonse wodandaula!) Pumulani ndi kubwereza maulendo 10.
Bonasi: Zochita Zojambula Zakafupi za Arc Arc Quad
Kupanga Hamstring
Minofu yanu yamphongo imathandizira kugwada, ndi kuisunga mwamphamvu n'kofunika pambuyo pa bondo kutulukira nyamakazi. Apa ndi momwe mumawasonkhanitsira:
Lembani kumbuyo kwanu ndi mawondo anu mutayang'ana pa digri 10 mpaka 15 digiri. Popanda kusuntha mwendo wanu, kukoketsani chidendene chanu pansi, ngati kuti mukuyesa kugwada, koma pansi ndikulepheretsa kuyenda. Izi zimapangitsa kuti minofu yotsalira kumbuyo kwa ntchafu yanu igwirizane. Gwirani izi kwa masekondi asanu. Pezani ndi kubwereza maulendo 10.
Gluteal Sets
Kuchita masewera olimbitsa thupi ndi njira yabwino yothandizira mchiuno mwako ndikuthandizira kuti magazi asunthike m'miyendo ndi chiuno pambuyo pa opaleshoni. Ndizochita zosavuta kuchita - izi ndizo:
Lembani kumbuyo kwanu ndi mawondo anu atayendetsedwa pa digiri 10 mpaka 15 digiri. Finyani minofu yanu yamtundu palimodzi, monga momwe mukudzigwirizira. Gwirani masekondi asanu. Pezani ndi kubwereza maulendo 10.
Luso Lolunjika Limakwera
Kugwira mwendo kumanja ndikofunika koyenera kupanga opaleshoni ya mawondo, monga momwe angathandizire kusintha momwe mchiuno wanu ndi minofu zimagwirira ntchito panthawiyi kuti muteteze bondo lanu. Nazi momwe mumazichitira.
Ikani kumbuyo kwanu pa malo apamwamba. Lembani bondo la mwendo wanu wosagwedezeka (umene sunagwiritsidwe ntchito) kuti mufike pamtunda wa digirii 90 ndi phazi lanu likhale pamwamba. Sungani mwendo wanu molunjika popanda bondo likugwa. Pang'onopang'ono muthamangitse miyendo isanu ndi iwiri yolowera pansi. (pogwiritsa ntchito minofu yakutsogolo). Gwirani masekondi asanu. Pewani mwendo wanu pansi. Pezani ndi kubwereza maulendo 10. (Bondo la mwendo wodzuka liyenera kukhala lolunjika pazochitika zonsezi) Ganizirani kukweza pogwiritsa ntchito minofu kutsogolo kwa chiuno chanu.
Mimba yowongoka imapanga mbali yanu ya mimba komanso kugwira ntchito minofu yosiyanasiyana. Zochitazo zingakhalenso zovuta kwambiri powonjezera chikhomo kulemera kwa ntchafu kapena chikopa. Bungwe lokakamiza lingagwiritsidwe ntchito kuonjezeranso zovuta zina ku zochitikazo.
Mawu ochokera
Pambuyo pa mawondo a mawondo, kuchita masewera olimbitsa thupi kungakhale chida chanu chachikulu kukuthandizani kubwezeretsa bondo ndi maulendo omwe akuyenda bwino ndi mphamvu. Izi zikhoza kukuthandizani kuti muyambe kuyendanso bwino ndikuyenda bwino. Yang'anirani ndi dokotala wanu ndi wodwalayo pambuyo pa kugonana kwa bondo, ndiyeno yambani kumayesera ma knee mwamsanga ndikubwerera kuntchito yanu yachizolowezi.