Zolemba za Ankle ndi Mankhwala Opanga Mavuto

Mphindi wamagulu ndi chimodzi mwa zikuluzikulu zolemera kuthupi. Chifukwa cha ntchitoyi komanso mbali yake chifukwa cha makonzedwe ake, buluyo nthawi zambiri limavulala pamene imalumphira ndikufika molakwika. Chaka chilichonse, anthu pafupifupi 2 miliyoni amawoneka ndi dokotala wa zitsulo zamatumbo , zovuta , ndi zophulika .

Kuvulala kwa khungu kumatha kuonjezera chiopsezo chobwezeretsanso kwa 40 peresenti pa 70 peresenti. Pa chifukwa ichi, nkofunika kulimbikitsa ndi kutambasula manja anu pambuyo povulazidwa kuti muthe kuchepetsa chiopsezo chanu. Wodwala wanu wathanzi akhoza kukuthandizani kusankha masewera olimbitsa thupi a mthupi lanu.

Kukonza khungu lanu kumachitidwa pang'onopang'ono komanso mosamala. Yambani ndi zovuta zopanda kulemera, ndipo pita ku zovuta zolimbitsa thupi, ndiyeno kulemera kwa ntchito monga momwe abambo ako amapezera.

Yang'aninso machitidwe apansi apafupi kuti muthe kukonzanso khungu lanu. Onetsetsani kuti muwerenge ndi dokotala wanu kapena wodwalayo asanayambe ntchito iliyonse pa bondo lanu. Kawirikawiri, mapulogalamu amtundu wamakono amayamba ndi zovuta zopanda kulemera kwa mavola ndipo kenako amapita patsogolo. Pitirizani kubwerera pamene mukukula.

Kuvulala kwa ankle kungakhale kovuta kuti mubwererenso, kotero kugwira ntchito ndi wodwala zakuthupi kungakhale njira yabwino kwambiri yothandizira kuti muyambe kuyenda bwino ndikubwerera kuntchito yachizolowezi mwamsanga ndi mosamala.

Kuchokera kwa Dothi Osasamba Kulemera

1. Pogwedeza kakhosi lanu, onetsetsani phazi lanu kumbuyo kwa mphuno yanu (mukuyang'ana mawondo molunjika). Pitirizani mpaka mutamva bwino kapena simungathe kubwereranso.
2. Gwiritsani ntchito malowa kwa masekondi 15.
3. Bwerera kumalo osalowerera ndale.

Kujambula Osasamba Kunenepa Kumabzala

1. Kusuntha kokha kokha, onetsetsani phazi lanu patsogolo (poyang'ana mawondo molunjika). Pitirizani mpaka mutamva bwino kapena simungathe kusuntha.
2. Gwiritsani ntchito malowa kwa masekondi 15.
3. Bwerera kumalo osalowerera ndale.

Kupanda Kunenepa Kumabweretsa Kusokoneza

1. Kusuntha kokha kokha ndi kusunga zala zanu kumbuyo, mutembenuzire phazi lanu mkati, choncho nokha ikuyang'anizana ndi mwendo wanu wina. Pitirizani mpaka mavuto anu asamveke kapena simungathe kutembenuzira phazi lanu mkati.

2. Gwiritsani ntchito malowa kwa masekondi 15.
3. Bwerera kumalo osalowerera ndale.

Kupanda Kunenepa Kubala Chisokonezo

1. Kusuntha kokha kokha ndi kusunga zala zakutsogolo, mutembenuzire phazi lanu kunja, kutali ndi mwendo wanu wina. Pitirizani mpaka mavuto anu asamveke kapena simungathe kutembenuzira phazi lanu kunja.
2. Gwiritsani ntchito malowa kwa masekondi 15.
3. Bwerera kumalo osalowerera ndale.

Chilembo

1. Khalani pa mpando ndi phazi lanu likugwedeza mlengalenga kapena pa kama ndi phazi lanu likupachikika pamphepete.
2. Lembani kalatayi kalata imodzi panthawiyo podutsa bondo lovulazidwa ndikugwiritsa ntchito chala chachikulu ngati "pensulo" yanu.

Eversion Isometrics

Zochita zolimbitsa thupi nthawi zambiri zimayambitsidwa ndi maselo osakanikirana. Zitha kuchitidwa mwamsanga mutatha kuvulazidwa kapena opaleshoni kuti muyambe mwaulemu-ndi kuwonjezera mphamvu ku minofu yomwe imathandizira bondo lanu.

1. Pamene mutakhala pansi, ikani kunja kwa phazi lovulala pamzere wathanzi kapena khomo lotsekedwa.
2. Ponyani panja ndi phazi lanu mu chinthu chimene phazi lanu limatsutsana (cholowa chanu sichiyenera kusuntha) chikupangitsa kupanikizika kwa minofu yanu.
3. Gwiritsani ntchito minofuyiyi pamasekondi 15.
4. Pezani mphindi 10.

Inversion Isometrics

1. Mukakhala pansi, ikani mkati mwa phazi lovulala pakhomo la mgugu kapena kutseka chitseko.
2. Ikani mkati mwa phazi lanu mu chinthu chimene phazi lanu likutsutsana (chovala chanu cha bondo sayenera kusuntha) chikupangitsa kusokonezeka kwa minofu yanu.
3. Gwiritsani ntchito minofuyiyi pamasekondi 15.
4. Pezani mphindi 10.

Anayimitsa Kufooketsa Dothi

Kukaniza zolimbitsa thupi kuyenera kuchitidwa ndi Theraband ndikutsutsa kusuntha kwanu. Musagwirizane ndi Theraband (kapena china chirichonse) kuzungulira phazi lanu, mchira, kapena mwendo mwanjira yomwe ingalepheretse magazi kutuluka.

Zochita izi zidzathandizanso kulimbitsa minofu yomwe ili pafupi ndi mimba. Izi zimapereka chithandizo chowonjezeka ku mgwirizanowu. Gwiritsani ntchito masewera 10 mpaka 15 motsatira.

1. Pogwedeza kakhosi lanu, onetsetsani phazi lanu kumbuyo kwa mphuno yanu (mukuyang'ana mawondo molunjika). Pitirizani mpaka mutamva bwino kapena simungathe kubwereranso.
2. Gwiritsani ntchito malowa kwa masekondi awiri ndikumasula pang'ono.
3. Bwererani kumalo osalowerera ndale, ndikubwerezerani zochitikazo.

Anayimitsa Kuwombera kwa Plantar

1. Kusuntha kokha kokha, onetsetsani phazi lanu patsogolo (poyang'ana mawondo molunjika). Mwinamwake mungamve zolimba mumsana wanu wamphongo kumbuyo kwa mwendo wanu wa pansi. Pitirizani mpaka mutamva bwino kapena simungathe kusuntha.
2. Ikani malo awa kwa masekondi awiri.
3. Bwerera kumalo osalowerera ndale.

Anayimitsa Kulimbitsa Kusokoneza

1. Kusuntha kokha kokha ndi kusunga zala zanu kumbuyo, mutembenuzire phazi lanu mkati, choncho nokha ikuyang'anizana ndi mwendo wanu wina. Pitirizani mpaka mavuto anu asamveke kapena simungathe kutembenuzira phazi lanu mkati.
2. Ikani malo awa kwa masekondi awiri.
3. Bwerera kumalo osalowerera ndale.

Anakana Kulimbitsa Chiyero Chake

1. Kusuntha kokha kokha ndi kusunga zala zakutsogolo, mutembenuzire phazi lanu kunja, kutali ndi mwendo wanu wina. Pitirizani mpaka mavuto anu asamveke kapena simungathe kutembenuzira phazi lanu kunja.
2. Ikani malo awa kwa masekondi awiri.
3. Bwerera kumalo osalowerera ndale.

Kulema Kwambiri Kulemera Kwa Nkhosa Kumakulira

Zojambula izi zochepa zowonjezera zidzathandiza kuika kulemera kwa ngongole komanso kulimbikitsa minofu kuzungulira. Aliyense ayenera kuchitidwa katatu pamzere.

1. Khalani pa mpando ndi phazi lovulala pansi.
2. Kwezani chidendene chanu momwe mungathere pamene mukusunga zala zanu pansi.
3. Bwererani kubwerere pansi.

Kukhazikika Kwambiri Kwambiri Kulemera Kunenepa Kwambiri

1. Imani bwino pamene mukugwiritsira ntchito chinthu chokhazikika.
2. Siyani zolemera zanu pa phazi lovulala.
3. Gwira malo kwa masekondi 15.
4. Pumulani ndi kuika kulemera kwanu pa phazi lanu losavulazidwa.

Kulimbitsa Thupi Lokha Lokha Limodzi

Zochita izi zidzakuthandizani kuika kulemera kwina pa phazi lovulala. Muyenera kukhala otsimikiza kuti ngolo yanu ikhoza kulekerera kupsinjika komwe mukuyiika pa iyo. Kufufuzira ndi PT yanu kungakhale kofunikira kutsimikizira kuti mukuchita zochitika zoyenera pa bondo lanu. Pangani lirilonse mowirikiza katatu mzere.

1. Imani pamapazi ovulala ndikukweza phazi losalimba.
2. Gwira malo kwa masekondi 15.
3. Pumulani ndi kuika kulemera kwanu pa phazi lanu losavulazidwa.

Ng'ombe Yoyamba Kulemera Kwambiri ya Ng'ombe

1. Imani pamapazi ovulala ndikukweza phazi losalimba.
2. Kwezani mmwamba, mutangoima pambali pa phazi lovulazidwa ndikunyamula chidendene chanu pansi.
3. Gwira malo kwa masekondi 15.
4. Pumulani ndi kuika kulemera kwanu pa phazi lanu losavulazidwa.

Kulowera Kudzala Kwambiri

Lonjezerani liwiro la ntchitoyi pamene machiritso anu akupita.

1. Ikani chinsalu cholungidwa kapena chinthu chachifupi pansi pambali pa phazi lanu lovulala.
2. Yambani pa thaulo ndi phazi lovulala ndikukhala pa phazi lanu.
3. Kenako bweretsani phazi losagwedezeka pa chinthucho ndi kuyima pa mapazi onse awiri.
4. Bwerera kumbuyo pa thaulo ndi phazi losavulazidwa ndipo khala pa phazilo.
5. Ndiye bweretsani phazi lovulazidwa mmbuyo pa thaulo ndikuima pa mapazi onse awiri.

Jump Yokwanira Kulemera Kwambiri

Zochita izi zimayamba kuika plyometrics mu nthawi yanu yokonzanso, zomwe zingakuthandizeni kuti mubwererenso ku masewera ndi masewera. (Kuonjezera liwiro la ntchitoyi pamene machiritso anu akupita.)

1. Ikani chinsalu cholungidwa kapena chinthu chachifupi pansi pambali pa phazi lanu lovulala.
2. Dulani pa thaulo ndi malo pa phazi lovulala.
3. Kenaka pitani kumbuyo pa thaulo ndi malo pamtunda wosavulazidwa.

Kusamalirana: Mmodzi Wamodzi Wamtengo Wapatali Pa Chovala

Kuvulala kumagulu angano kumabweretsa kuchepa kwa mphamvu. Kuyambira kumapeto kwa kukonzanso kuchita ntchito zowonongeka ndi njira yofunika yotetezera mtsogolo kuvulazidwa. Chitani zochitika izi katatu mzere.

1. Pindani thaulo muzitsulo zing'onozing'ono ndi malo pansi.
2. Imani ndi phazi lovulala pa thaulo.
3. Lolani phazi losavulazidwa kuchoka pamtunda pokhapokha pa thaulo ndi mwendo wopweteka.
4. Gwira masekondi 15. (Pamene kusungunula kumakula, yonjezerani nthawi yoganizira pa mwendo wovulala mpaka masekondi 45.)
5. Bweretsani phazi lanu losautsika pansi.
6. Mungathe kuwonjezera vutoli mwa kuyima pa malo osakhazikika monga BOSU kapena bolodi lokhazikika. Pulogalamu yanu inunso mungagwiritse ntchito bolodi la BAPS mukugwira ntchito moyenera.