Kupindula kulikonse sikungatheke popanda minofu yolunjika bwino. Minofu imene imatha nthawi yochita masewera olimbitsa thupi sangathe kubwerera ku mawonekedwe awo oyambirira kwa masiku angapo. Zochita zochitika nthawi zonse, zomwe sizikuphatikizapo kutambasula, zimapangitsa munthu kukhala wodonthedwa, koma zovuta. Mwa zina, ngati munthu sakhala bwino, amakhala ndi chiopsezo choopsa pa kugwa. Koma machitidwe oterewa, monga thupi lonse, amafuna njira yolondola komanso yolingalira, kotero aliyense ayenera kudziwa momwe angathere.
Malamulo okonzekera ndi mfundo zoyenera
Musanayambe kutambasula bwino, m'pofunikira kukonzekera:
Sikofunika kuchita zozizwitsa zolimbitsa thupi popanda kutenthetsa minofu isanakwane. Musakhale aulesi kuti mutenge mphindi zisanu ndi ziwiri. chifukwa chodumpha chingwe kapena kuthamanga, zomwe zingathandize kuti mitsempha ikhale yotsika kwambiri ndipo imadzetsa mitsempha m'mimba.
Nthaŵi yabwino yowotambasula ndi kusiyana pakati pa mphamvu zolimbitsa thupi ndi mapeto a ntchito. Kumbukirani kuti machitidwe amphamvu angapangitse minofu yambiri ndi kuidula, ndipo kutambasula kumakonza. Komanso, panthawi yotambasula, mumabweretsanso mpweya wabwino ndipo mumalimbikitsa mpweya.
Ngati ndinu wachinyamata wosadziŵa zambiri, kutambasula kwazithunzi kuli koyenera. Kuyenera kuchita pang'onopang'ono. Pokhala ndi nkhawa kwambiri, konzani thupi (miniti 10-20).
Koma kuti muzitha kulowera pamtunda sizingakhale zopindulitsa, chifukwa panthawi yomwe minofu yayitali yayitali imatha kutaya makina ndi kuika magetsi.
Ngati mukuchita nawo masewera olimbitsa thupi, masewera, masewera kapena masewera olimbitsa thupi, muyenera kutambasula kwambiri.
Pamapeto pake, timakonza malo, ndipo katatu kwa masekondi 20 timapanga makina oyenda. Sanong'onong'ono pang'onopang'ono.
Kutambasula kuyenera kuchitidwa mpaka minofu imamva kupweteka. Musapangitse zopweteka, musamachite masewerawa ndi jerks.
Machitidwe onse otambasula ali ofanana ndi machitidwe oyambirira a psychophysical training (tai-chi, yoga). Ndicho chifukwa chake kuweruzidwa koyenera kumayenera kuika maganizo anu onse pazomwe mukuchita.
Kuchita masewera olimbitsa thupi kumalimbikitsidwa kuti aziphatikizidwa pa zovuta za tsiku ndi tsiku kapena kuzichita kamodzi pa tsiku (pa nthawi ya chakudya chamasana), zomwe zingathandize thupi kukhala bwino, kukweza malingaliro ndi kutulutsa minofu.
Musati mupume mpweya wanu. Kusuntha kumayamba kuyambira, ndipo pumphunzi umabwerera ku. ndi zina zotero. Kukonza zowonjezera kuti mupume mokhazikika komanso mosamala.
Zochita zolimbitsa ziyenera kukhala zosiyana.
Zochita zolimbitsa bwino
Timayima molunjika, miyendo imafalikira kumbali ya mapewa. Kuchokera pamtunduwu timatsikira kumtunda kwa thupi, titengere manjawo pansi ndikusandutsa kulemera kwa manja. Timatambasula miyendo yathu, ngati kuti timatsanzira mtanda. Timadzikonza tokha pambaliyi kwa mphindi ziwiri, kenako tinyamule miyendo ndikubwerera ku. n.
Timakhala pansi pa bondo lakumanja ndikudalira dzanja lamanja, mothandizidwa ndi dzanja lamanzere kugwira pawendo lamanzere. Kenaka mutenge chidendene cha kumanzere kumbali ya kumanzere. Zomwezo zimachitidwa ndi phazi lamanja.
Timakhala pansi, kutambasula miyendo yathu, ndikukwezera manja athu molunjika pamwamba pamitu yathu. Kupanga kutuluka, timatsikira kumapazi kumtunda kwa thupi. Kumbatirani nsana wanu molunjika, kukoka chifuwa chanu. Timadzikonza tokha - 1-2 min. Pezani thupi lapamwamba, kumbuyo kumbuyo, kuyika manja ake pansi. Kenako, pambuyo pa mphindi ziwiri. titsegule kumbuyo kwathu, ife tikulumpha makutu athu ndi mapewa, ife timapanga gawo lapamwamba la thupi.
Kuima molunjika, timaika zala zathu kumbuyo kwathu kumbuyo kwa "lock", kutsegula chifuwa. Timatenga mpweya ndikukweza manja athu kumbuyo kwathu. Timadzikonza tokha - 1-2 min. Tikabwerera, timabwerera. n.
Khalani pa mchiuno womanja, bondo pambali ya madigiri 90, tengani mwendo wanu wakumanzere kubwerera. Kutenga mpweya, timatsika kumtunda kwa thupi. Timadzikonza tokha - 2 min. Timadalira manja ndi kuika mbali yakumtunda ya thupi, yongolani mwendo wamanja. Timabwereza chimodzimodzi ndi phazi lamanzere.