Yang'anirani nkhope: zolimbitsa thupi zaomwe angayambitse unyamata komanso kutsitsimuka

Chifukwa chiyani mukufunika kulimbitsa thupi?

Nkhope yogwira, msinkhu ndi mphamvu yokoka imakhudza mkhalidwe wa khungu. Chizolowezi chotsatira milomo, kunyinyirika, kukwinyata, kukhumudwitsa kumayambitsa khungu. Mphamvu yokoka imathandiza nkhope kutsetsereka: chibwano chawiri chimawonekera, milomo yotsika, zikope zothothoka. Zaka ndi kuchepa kwa collagen wachilengedwe zimapangitsa khungu kukhala lowuma komanso locheperako. Zonsezi zimalepheretsa mkazi kumverera watsopano komanso wosatsutsana.

Kuphatikiza apo, kusalinganirana kumadza chifukwa choti minofu ina ya nkhope ili mu hypertonicity, pomwe ena, m'malo mwake, amakhala omasuka kwambiri. Masewera akumaso amathetsa zomwe zimayambitsa izi.

Mukayamba kuchita masewera olimbitsa thupi kumaso muli wamng'ono, mutha kupewa kukalamba msanga. Palibe amene angaganize kuti mkazi amayesetsa tsiku lililonse, chifukwa kulimbitsa nkhope, nkhope yake idzakhalabe yachilengedwe ndikuwoneka wachichepere kuposa msinkhu wake weniweni. Makhalidwewa amasiyanitsa kulimbitsa thupi ndi chisamaliro chothandizidwa ndi jakisoni wa kukongola, zotsatira zake zomwe zimawoneka nthawi zambiri. Masewera a tsiku ndi tsiku amapanga mawonekedwe olondola osachita opaleshoni kapena jakisoni.

Muzichita masewera olimbitsa thupi

Zochita zolimbitsa thupi zili ndi mayina enanso angapo, monga faceyoga, mawonekedwe a nkhope, nkhope, komanso wophunzitsa waku America a Carol Maggio adafalitsa buku lotchedwa "Aerobics of the skin and minofu yamaso"¹… Koma mawu awa amaphatikiza zonse kukhala lingaliro limodzi - masewera pankhope. Ndibwino kuti muzichita maphunziro osachepera mphindi 10-15 tsiku lililonse. Pazovuta zolimbitsa thupi, minofu ya 17 mpaka 57 imakhudzidwa, yomwe imathandizira kuyenda kwa nkhope yathu. Mphindi iliyonse yaulere ndi yoyenera kutengera, ndipo ngati simuyiwala kudzisamalira, munthawi yochepa mutha:

• kuchepetsa mafunde ochulukirapo;

• chotsani chibwano chachiwiri;

• Chotsani makwinya ang'onoang'ono otsanzira;

• yeretsani zopindika nasolabial;

• konzani chowulungika cha nkhope.

Pa nthawi imodzimodziyo, kupezeka kwa magazi kumakhala kwachizolowezi, kuthamanga kwa mitsempha kumakula, ziphuphu zimadzaza ndi mpweya, zomwe zikutanthauza kuti mikwingwirima pansi pa maso imachoka, kupuma kumachepa, ndipo khungu limakula.

Ma gymnastics akumaso amalimbikitsidwa kwa aliyense wazaka zopitilira 25, ndipo kulimba kwake kuyenera kukulirakulira ndikukula. Mwachitsanzo, pofika zaka 50, kulipiritsa kuyenera kuchitika kangapo patsiku.

Yang'anani ndi masewera olimbitsa thupi oyamba kumene

Njirayi idatchuka chifukwa sikutanthauza kuwonongera ndalama zambiri munthawi yake, njira zapadera komanso kusungitsa ndalama.

1. Konzekera. Kuphethira msanga nthawi 20 osatseka maso ako kwambiri. Kenaka chitani masewerawa pang'onopang'ono 10. Nthawi yomweyo, maso amachotsa kuuma ndi kutopa.

2. Zolimbitsa thupi kuti muchepetse khwangwala. Timapanga "magalasi" kuchokera zala, osatseka woyamba ndi zala zakutsogolo. Timayika zala zathu mozungulira zikope kuti pasakhale mipata pakati pa zala ndi pakhungu. Mphepete yakunja ya minofu ya chikope iyenera kukhazikika, koma osaphwanyika. Timatsegula maso athu nthawi 10-15 kenako ndikuthima, timamva kuyenda kwa minofu. Mutha kuchedwetsa kukodola kuti mumve kupindika kwa minofu ya khungu. Ndikofunika kuti musakwinya pamphumi panu.

3. Chitani zolimbitsa m'makona amilomo. Tsekani milomo yanu ndi mano anu, ngati kuti mukuphimba milomo yanu yakumtunda ndi kumunsi. Tsekani pakamwa panu pakamwa pamilomo. Tsopano yesetsani kumwetulira pamene mukumva kuti masaya anu akumira. Pogwiritsa ntchito zala zanu zazolozera, kwezani ngodya za milomo yanu. Gwiritsani masekondi 10. Chitani izi katatu.

4. Kuchita masewera olimbitsa thupi kuchokera pachibwano chachiwiri. Timadalira zibakera ndi chibwano chathu, timakanikiza magoli athu pachifuwa. Kupereka kukana, timakanikiza ndi manja athu pachibwano. Timabwereza kawiri, nthawi zina pang'onopang'ono, nthawi zina mwachangu. Kenako kwa masekondi 20-10 timazizira m'malo ovuta.

5. Chitani masewera olimbitsa thupi. Kulimbitsa minofu yakutsogolo kwa khosi, muyenera kukhala tsonga kapena kuimirira, tsitsani mapewa anu, ndikukweza mutu wanu. Gwirani khosi lanu ndi manja anu kuti malumikizowo akhale pafupi. Yesetsani kukanikiza minofu ya khosi lanu m'manja mwanu, koma osakankhira mutu wanu patsogolo. Ndiye kuti, gwirani ntchito ndi minofu ya m'khosi, kukana ndi manja anu. Chitani zolimbitsa thupi mwamphamvu, maulendo 20. Kuti mumveke bwino, mutha kukanikiza lilime lanu kumtunda.

6. Zochita zolira zimalimbitsa chowulungika cha nkhope. Kukongola kwake ndikuti mutha kuchita masewera olimbitsa thupi m'mawa osadzuka. Gwetsani pansi nsagwada momwe mungathere ndikutambasula milomo yanu ngati kuti mumalengeza zilembo "o". Tsekani masekondi asanu. Ngati kupweteka kumachitika m'mbali mwa nsagwada yakumtunda ndi kumunsi, sisitani malowa ndi manja anu ndikuthira pang'ono.

7. Chitani zolimbitsa pamphumi. Pofuna kupewa kapena kusalaza makwinya pamphumi kapena kupumula kulimba kwa glabellar minofu, kutikita ndikofunikira. Kuti muchite izi, pang'onopang'ono, pitilizani pang'ono ndi zala zanu, kusanja mlatho wa mphuno ndi mphumi. Zala ziyenera, monga momwe zinalili, kudinda pamtunda. Ndikofunikira kutsatira malangizo a kutikita minofu. Izi zimachitika kuyambira pakati pamphumi mpaka mbali, osatambasula khungu. Kutikita miniti imodzi ndikwanira patsiku.

Malangizo a Katswiri: Kanema

Dokotala wa mankhwala olimbana ndi ukalamba, katswiri wa kukonzanso kwachilengedwe Olga Malakhova - momwe mungasungire nkhope yachinyamata, chotsani makwinya ndi chibwano chachiwiri. Olga akuwonetsanso masewera olimbitsa thupi angapo.

^Sources:

^{1. "Aerobics a khungu ndi minofu ya nkhope", Carol May.}