Zochitika zovuta izi zakuthupi zimapangidwa makamaka kwa anthu ovutika kwambiri. Pambuyo pa anthu odzaza kwambiri sizochitika zamtundu uliwonse. Zochita izi zimaganizira makhalidwe a anthu ovuta kwambiri omwe sanachite nawo maseĊµera. Izi zimapangitsa kuti kuyendetsa magazi kuwonjezeredwe komanso kupuma, kuthana ndi kupanga mapangidwe apamwamba, kuchepetsa matumbo komanso kuonetsetsa kuti nthawi yatha. Adzathandizanso kuti ziwalo za m'mimba zizikhala pamalo abwino, komanso kuti zikhale ndi thupi lonse. Zina mwazimenezi, zidzalola kuchita katundu wochuluka kwambiri, zofunikira kuti pakhale njira zowonjezereka zogwiritsira ntchito kagayidwe kake ndi maphunziro a cardio-respiratory system.
Mawu ochepa ponena za kupuma
Mukamachita zochitika zina, muyenera kugwira mpweya wanu. Mwachitsanzo, ndi malo ochepa kwambiri a chifuwa (otsetsereka pamtunda), ndi zovuta za m'mimba minofu, pamalo amodzi, pamodzi ndi kupweteka kwa mitsempha ya chifuwa. Komabe, kuchedwa kupuma, komwe kumachitika nthawi zambiri mosagwirizana, sikuyenera kupitirira 2-3 masekondi, chifukwa izi zimapangitsa kuti magazi aziwonjezeredwa, zomwe zowonongeka ndizosawonongeke ndipo zingayambitse zochitika zina zowawa.
Ngati n'kotheka, yesetsani kusinthasintha kayendedwe ka kayendetsedwe ka kayendedwe ka kupuma.
Mukamachita masewera olimbitsa thupi, kupuma kumaloledwa. Kupuma mkati ndi kunja kudzera mu mphuno. Ngati zimakhala zovuta kupuma, zitha kupyolera mu mphuno, ndi kutulutsa mphuno ndi pakamwa pang'ono.
Chimene muyenera kudziwa musanaphunzire
Malinga ndi chikhalidwe chanu ndi thupi lanu, masewero olimbitsa thupi angasinthidwe. Ngati pali zovuta, muyenera kuchepetsa kukula kwa kayendetsedwe kake, chiwerengero cha kubwereza, kuphatikizapo kupumula.
Nthawi yochita masewera olimbitsa thupi kapena chiwerengero cha kubwereza kwawo ndiyomweyi. Mukhoza kusintha malingana ndi luso lanu (kuti mutatha kuchita masewera olimbitsa thupi).
Yesetsani kuchita mokhulupirika machitidwe. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi omwe akuchitidwa.
Nthawi zonse muzichita chipinda chokhala ndi mpweya wabwino kapena pawindo lotseguka ndi kutsogolo kwa galasi (izi zidzakuthandizani kuti muyang'anire molondola za masewera olimbitsa thupi ndi kuika patsogolo).
Mukamayesetsa kuchita masewera olimbitsa thupi, pitirizani kuwongolera nthawi ndi chiwerengero cha kubwereza.
Mitundu musamazolowere nthawi yomweyo, ndipo mutatha gawo loyambalo mudzamva kutopa ndi kupweteka. Mu masiku 3-5 izo zidzadutsa. Musati muime, mwinamwake izo zonse zidzachitika kachiwiri.
Pokonzekera masewera, simuyenera kuchepetsa kulemera kwanu, komanso kuphunzira momwe mungakhalire ndi thupi lanu, kuyenda molunjika ndi molunjika, kuthamanga ndi kudumpha bwino, kuwonjezera mphamvu zanu, chipiriro, ndi kukonzanso bwino.
Zinthu zina zoti muzikumbukira
- Mipingo iyenera kuchitidwa ma ola awiri osanayambe kapena pambuyo pake.
- Phunzitsani nthawi zonse, mphindi 20 kapena kangapo pamlungu.
- Masukulu ayenera nthawi zonse kutsogoleredwa ndi kutentha.
- Kusankha machitidwe, perekani zokonda kwa osowa kwambiri, kufuna kuti kutenga nawo mbali minofu yaikulu ya thupi. Onetsetsani kuti muzigwiritsa ntchito masewera olimbitsa thupi omwe amathandiza kuti mukhale osinthasintha. Onetsetsani chiwerengero chobwerezabwereza chobwerezabwereza mu zochitika ndi zochitika zofanana mu zovutazo.
- Gwiritsani ntchito tempo yosiyana pochita masewera olimbitsa thupi (pang'onopang'ono, moyenera, mofulumira). Lonjezerani katundu pang'onopang'ono.
- Khalani ndi nyimbo zosavuta. Zidzakhala zowonjezereka bwino, kuwonjezera maganizo anu, zidzathetsa chisangalalo chochulukira kwambiri cha mtima.
- Gwiritsani ntchito njira zowononga: kusisita minofu ndi kudzipaka, sauna, mvula, madzi osambira).
Pang'ono pang'ono za zosiyana
Pali matenda angapo omwe machitidwe olimbitsa thupi amatsutsana. Izi, mwachitsanzo, matenda osokonezeka a mtima, kuopseza kuwonongeka, matenda oopsa a hypertonic, ndi zina. Palinso matenda omwe thupi limaloledwa kanthawi kokha (mwachitsanzo, panthawi yoopsa ya matenda opweteka kapena opatsirana), ndipo palinso machitidwe ena omwe amaletsedwa kapena oletsedwa. Choncho, atatchula kuti kunenepa kwambiri, sikuvomerezeka kugwiritsa ntchito jumps, chifukwa zingayambitse zipsinjo kumapazi apansi.
Zochita zovuta zowonjezera kunenepa kwambiri
- Kuyenda pa masokosi mu bwalo ndi manja atatambasula, masekondi 40-60.
- Kuyenda pazitsulo, kumapazi, kumbali ya kumapazi (ntchitoyi imalimbikitsa mapulaneti).
- Imani bwino, yendetsani miyendo yanu pamapapu, kwezani manja anu pamapewa anu, tambani maulendo anu mosiyana. Pangani zozungulira mu bwalo pozungulira mapewa. Bweretsani nthawi 10 mmbuyo ndi mtsogolo.
- Kuima, dzanja limodzi kuti likhale kumbuyo kwa khosi, lina kumbuyo kumbuyo. Kenaka mosiyana. Bwerezani maulendo 8 mpaka 10.
- Imani bwino, miyendo imafalikira pang'ono kumbali, manja m'chiuno. Kusuntha kwa thupi mu bwalo 6-8 maulendo onse awiri.
- Kuima, ikani dzanja lanu lamanzere patsogolo, mmbuyo pomwe. Timasintha manja, timagwirizana ndi kayendetsedwe ka mmwamba komanso pansi. Pambuyo pa 6-7 kubwereza kapena kuwongolera, pitani kumapazi anu (kapena kudumpha).
- Kuima, manja kumbuyo kwa khosi lopindika. Pewani mwendo wakumanzere, pita kumbali yokhotakhota ndikuyendetsa thupi kumanzere, yongolani. Kwa mwendo wina nayenso. Bwerezani maulendo 8 mpaka 10.
- Imani, yambani miyendo yanu, kwezani manja anu mmwamba. Manja awiri ndi manja ake mmbuyo, kenaka kumathamanga kwakukulu kutsogolo ndipo ziwiri zimalowera m'thupi pamtunda, zala zimakhudza pansi.
- Aima. Kutembenuza kwazungulira kwa mutu kumanzere kumanzere, ndiye kumanja mpaka kukula kwakukulu kotheka. Pangani kasinthasintha 6-12 (malingana ndi mkhalidwe wa thanzi) kumbali iliyonse.
- Imayima, miyendo imatambasula, manja akunyamulidwa, zala zomangidwa kumbuyo kwa mutu. Ndi nkhono kutsamira kutsogolo ndi pansi, manja akudumpha pakati pa miyendo (kayendetsedwe ka "woodcutter"), bwererani ku malo oyambirira. Bweretsani maulendo 10-12.
- Kuti mukhale pansi pa malo oima, ndikuponya manja anu, nyamukani-ikani manja anu pansi. Bwerezani nthawi 12-15.
- Kuyenda ndi kufulumizitsa kwa tempo, kumathamanga (1 mphindi), kuchepetsa kuyenda, unhurried kuyenda (30 s).
- Kuima, miyendo yopanda, manja atagwira pansi, zala zolowetsedwa mu nsanja. Kwezani mmwamba, kufika pa denga, ndiye nyamuka kwa zala zakumwa zazing'ono - pewani, tengani malo oyambirira - exhale. Bweretsani maulendo 5-6.
- Timayang'ana m'mimba. Timakweza mapewa ndikuyendetsa manja, ngati kuti tikuyandamitsa. Bwerezani maulendo 8 mpaka 10.
- Atakhala pansi, miyendo imadulidwa, manja pa mapewa, mphambano zimasuntha. Tembenuzani thupi lanu kumbali yakumanzere kuti mugwire mbali ya kumanzere ku bondo lakumanja. Bweretsani maulendo awiriwa mpaka 8-10.
- Kuyenda pamtunda wa masentimita 60-80 pa mphindi (1 mphindi), ndikuyenda mu squat (30 s).
- Imani, tambasulani manja anu padenga, kukoka-kukaniza, kuchepetsa manja anu - exhale. Bweretsani nthawi 6-7.