Zamkatimu
Ululu wammbuyo umachitika pazifukwa zingapo. Zimayambitsidwa ndi kuwonongeka kwa minofu ndi mitsempha yomwe imathandizira msana, komanso osteochondrosis, intervertebral hernia, matenda amkati am'thupi, momwe ululu umatulukira kumbuyo. Contraindications kupsinjika, komanso chithandizo cha matenda onsewa, amasiyana, motero ndikofunikira kukaonana ndi dokotala munthawi yake kuti mupeze matenda oyenera ndi chithandizo.
Kuphunzitsa kupweteka kwambiri
Zachidziwikire, kuphunzitsidwa gawo lalikulu la matendawa kuyenera kuthetsedwa ndipo dokotala ayenera kufunsidwa kuti adziwe matendawa, chifukwa kupweteka kumeneku kumatha kuyambitsidwa ndi hypertonicity ya mnofu komanso chophukacho. Ngati muli ndi chophukacho chomwe sichinakusokonezeni kale, ndipo tsopano mukumva kuwawa, ndiye izi zikuwonetsa kuyambika kwa njira yotupa. Edema yapanga, yomwe imapanikiza kutha kwa mitsempha m'matumba oyandikana nawo, ndikupweteka. Pamene chophukacho chikuyamba kupangika, palibe kupweteka, koma kamvekedwe ndi kagwiridwe kake ka minofu ndi kovuta.
Gawo loyamba ndikufunsani dokotala wanu za njira zotsutsana ndi zotupa komanso njira za physiotherapy kuti muchepetse zotupa ndikuchepetsa kutupa. Kutikita ndi mankhwala othandizira samachotsa kutupa, koma zimangopatsa zotsatira zochepa. Palibe kuyesera kofunikira - kukaonana ndi dokotala ndikuyamba chithandizo.
Ululu ukachoka, bwererani ku zochitika zolimbitsa thupi, koma osati pulogalamu yam'mbuyomu (calorifier). Muyenera kuchita masewera olimbitsa thupi kwa mwezi umodzi kuti mulimbitse mitsempha ya mafupa ndi mafupa. Pokhapokha mutatha kubwerera kuntchito zolimbitsa thupi. Muyeneranso kufunsa dokotala za izi, mutaphunzira zizindikiro zanu ndi zotsutsana. Madokotala ambiri safuna kutenga nawo mbali, chifukwa chake amakulangizani kuti musiye kuchita masewera olimbitsa thupi. Poterepa, ndibwino kuwona dokotala yemwe akukonzekera kukonzanso ndipo atha kukudziwitsani za maphunziro. Kale ndi maimidwe awa, muyenera kubwera kwa mphunzitsi. Ngati mulibe mwayi wopeza dokotala wotere, yang'anani wophunzitsira woyenerera kukhala wothandizira.
Kuchita masewera olimbitsa thupi ndikumva kupweteka kwakumbuyo
Ngati matenda a chophukacho sanatsimikizidwe, koma mukudandaula za kupweteka pang'ono, yang'anani mwatsatanetsatane pulogalamu yamaphunziro.
Zomwe mungasankhe:
- Katundu wamsana pamsana (benchi atolankhani / ma dumbbells aimirira, ma squats ndi mapapu okhala ndi barbell, malo otsetsereka okhala ndi barbell, zophulika pansi). Zochita zonsezi zitha kusinthidwa. Mwachitsanzo, gwiritsani ntchito makina osindikizira mwendo, zowonjezera, kupindika, zidziwitso, ndi kubedwa kwa mwendo, ndikugwiritsa ntchito makina oyimirira mutakhala pansi.
- Mizere yopingasa osakonza msana (mzere wopingasa, mzere wa barbell kutsetsereka, mzere wazolowera kutsetsereka). M'malo mwake, mutha kugwiritsa ntchito makina olumikizira ma bar kapena kuchita mizere yolumikizira dzanja limodzi mutagona pa benchi pamtunda wa digirii 30. Mukapumitsa m'mimba ndi pachifuwa pamakina kapena pa benchi mukamachita masewera olimbitsa thupi a latissimus, mumamasula katunduyo m'mbali ya msana. Zochita zambiri zimachitidwa mukamagona kapena mutakhala.
- Hyperextensions, kupotoza atolankhani mu mpando wachiroma, polimbikitsa mipiringidzo yosagwirizana komanso pansi ndi kupatukana kwa ma lumbar - machitidwe onsewa amawonetsa dera lumbar kukhala lalikulu kwambiri, lingayambitse kapena kukulitsa ululu.
- Lumbar kutambasula - kumasokoneza bata. Lumbar msana uyenera kuthandizira msana osati kudodometsa mbali zonse. Kuphwanya kukhazikika kwake kumakulitsa mkhalidwewo. Makalasi otambalala ndi yoga ayenera kupumulitsidwa.
- Kulendewera pa bar yopingasa - kumawonjezera kupanikizika ndi kupweteka. Nthawi yopachika, minofu yakuya yakumbuyo imagwiridwa, osati kumasuka.
- Kulumpha, kuthamanga - kupanga katundu wambiri pamsana, ndi bwino kuwachotsa ndi mtima wotalika kwambiri.
Pakumva kupweteka kwa msana, muyenera kusamala mukamachita makina osanjikiza komanso mukakhala pansi, komanso kukana kupachika pa bar yopingasa, kanikizani kumbuyo kwa mutu ndikutambalala kwa mutu wapamwamba kumbuyo kwa mutu. Zochita ziwiri zomaliza ndi chimodzi mwazovulaza komanso zowopsa - zimabweretsa zoopsa, siziyenera kukhala nawo pulogalamuyi ngakhale mwa anthu athanzi.
Ngati mukufuna kupumula minofu yanu yakumapeto mukamaliza kulimbitsa thupi, ndiye kuti kugona pansi, mukamagwiritsa ntchito fitball, kapena kupita padziwe ndi njira yabwino. Kusambira padziwe kumayenda bwino ndikumachita masewera olimbitsa thupi.
Malangizo onse omwe atchulidwa pamwambapa adzakhala othandiza kwa anthu omwe abwerera ku maphunziro atakula. Timatsindika kuti nkhani iliyonse iyenera kukambidwa ndi dokotala.
Kupewa kupweteka kwa msana
Pofuna kupewa kukulirakulira, m'pofunika kukhazikitsa molondola njira yophunzitsira. Izi zikuthandizani kudziwa njira zolimbitsa thupi zolondola, pulogalamu yabwino yophunzitsira, kulimbitsa matako ndi ma abs.
- Njira zolimbitsa thupi zolondola - nthawi zonse musakhale ndi msana wosalowerera ndikusintha kwachilengedwe kumbuyo kwenikweni, osakweza zolemetsa pansi, kuzungulira kumbuyo kwanu, kuchita squat, kukweza katunduyo ndi miyendo yanu, osati msana wanu.
- Dongosolo loyenera limatanthauza kuti kuchuluka kwa katundu (masewera olimbitsa thupi, maseti, kubwereza) mmenemo kudzakhala koyenera munjira. Mutha kugwiritsa ntchito pulogalamu yosavuta yoyambira, kusintha nokha, kapena kulumikizana ndi wophunzitsa.
- Minofu ya gluteal ndi minofu ya rectus abdominis imathandizira kukhalabe olimba mthupi. Akakhala ofooka, mavuto amayamba. Zochita zabwino kwambiri ndi dumbbell kapena kettlebell squats (goblet squat), gluteal mlatho, thabwa, kupindika popanda kukweza kumbuyo kwenikweni.
Dziyang'anireni nokha, kutsatira njira zophunzitsira komanso m'moyo watsiku ndi tsiku, katundu wolondola komanso moyo wokangalika ndiye njira yabwino yopewera zovuta zamanofu a mafupa (calorizator). Ngakhale mutakhala ndi mavuto, simuchedwa kuyamba maphunziro mwaluso, kuti musawakulitse.