Chikwama chilichonse Kutambasula iwo ndi chinthu cha mlatho pakati pa moyo wongokhala ndi moyo wokangalika. Chifukwa cha iwo, minofu imatha kukhala yosinthika komanso yokonzeka kuyenda, chifukwa chake sichinthu chaching'ono koma chofunikira kwambiri pakuphunzitsira masewera olimbitsa thupi. Amalola kuti pakhale mgwirizano wokwanira pakati pa machitidwe osiyanasiyana opangidwa ndi minofu, mafupa, fasciae ndi minofu yamanjenje.
Kutambasula sikuli kwapadera koma pali mitundu yosiyanasiyana yomwe imagwirizana ndi zosowa zilizonse ndi / kapena luso la wothamanga. Akhoza kugawidwa m'magulu anayi: static, dynamic, ballistic ndi PNF (Proprioceptive Neuromuscular Facilitation).
Zomwe zimadziwika bwino ndi zotambasula chifukwa ndizo zomwe zimagwiritsidwa ntchito kwambiri. Ndi za kutambasula minofu imodzi kapena zingapo pamalo opumira Kuchita izo pang'onopang'ono mpaka kufika pamalo enaake ndi kufika pamalo omasuka, gwirani kaimidwe pakati pa masekondi khumi ndi makumi atatu.
Zikachitika mwa kusuntha pang'onopang'ono komanso popuma, kumasuka kwa minofu, kuwonjezereka kwa magazi komanso kuchepetsa kumva kupweteka kumatheka. Ku ku khalani odekha zolimbitsa thupi ndi yaitali, Ndi bwino kuchita izo pambuyo ntchito pamene minofu ndi odzaza. Ndi iwo n'zotheka kumasuka minofu ndi kubwerera bata ndi kuchira yachibadwa boma.
Mitundu ya static stretches
-Katundu: Potambasula mwachangu, minofu yolimbana nayo imatambasulidwa popanda thandizo lakunja.
- Zolemba: Wothamanga amatambasula minofu pogwiritsa ntchito mphamvu yakunja pa mwendo kuti atambasulidwe. Mphamvu yakunja imeneyo ikhoza kukhala wothandizana naye, wochiritsa thupi, kapena khoma.
-Isometric: Minofu imakhazikika kuti ichepetse kupsinjika kotero kuti minofu yomwe ikukhudzidwayo igwire mwamphamvu motsutsana ndi kutambasula.
ubwino
- Sinthani kusinthasintha
- Kuchulukitsa kwa mayendedwe
- Amalimbikitsa magazi
- Amatulutsa kupumula kwa minofu
- Pewani kuvulala
CHENJEZO
- Kafukufuku wapeza kuti kutambasula kwa nthawi yayitali kumachepetsa ntchito kwa maola awiri, kuchepetsa mphamvu ndi mphamvu ndi 30 mpaka XNUMX peresenti.
- Kugwiritsa ntchito molakwika kungapangitse ngozi yovulazidwa komanso kuchepetsa ntchito.
- Pali zotsutsana maphunziro pa kuopsa kotero ndi bwino kutsatira mfundo wanzeru mu kuphedwa kwawo.