Kutambasula Modabwitsa mu Maphunziro a Mphamvu

Ndani amagwira ntchito bwino? Aliyense amene ali ndi mpumulo wabwino!

Chodabwitsa n'chakuti ndi kutambasula komwe kumathandizira kukula kwa minofu! Ndi kutambasula komwe kumakupatsani mwayi wowongolera njira yochitira masewera olimbitsa thupi. Ndipo ndi kutambasula komwe kumapangitsa kupweteka kwa minofu pambuyo polimbitsa thupi kukhala kosavuta kupirira. Tsopano zatsatanetsatane.

Malinga ndi madikishonale, mabuku ndi Wikipedia, “kutambasula ndi mtundu wa maseŵera olimbitsa thupi omwe cholinga chake ndi kukulitsa kusinthasintha kwa thupi la munthu.”

Tsopano tiyeni tiyankhe funso ili: chifukwa chiyani tiyenera kutambasula?

Chifukwa chiyani kutambasula

1. Amapereka kuchira msanga

Panthawi yophunzitsira mphamvu zilizonse, ntchito ya wothamanga ndikumanga minofu ndikuipangitsa kuti igwire ntchito. Minofu imalumikizana, kutalika kwake kumachepa, ndipo kuchuluka kwake kumawonjezeka. Minofu ikulimbana. Ndiyeno wothamanga amapita kukapuma, kudutsa kutambasula. Imamwa mitundu yonse ya zowonjezera zowonjezera kuti minofu ichiritse bwino komanso kudya bwino. Koma mosasamala kanthu za zomwe wothamangayo amamwa, mosasamala kanthu kuti apuma bwanji, minofu sidzayamba kuchira mpaka itabwerera ku utali wake woyambirira!

Kutambasula kumathandizira pa izi. Pambuyo popopera minofu, ndikofunika kuwatambasula kapena, mwa kuyankhula kwina, kuwabwezera kutalika kwake koyambirira. Pokhapokha pakubwezeretsa kutalika komwe minofu imatha kumasuka, kuyamwa zofunikira zowonjezera ndikupumula.

2. Imawonjezera kulondola kwa njira yochitira masewera olimbitsa thupi

Kuti muwonjezere gawo lomwe mukufuna, ndikofunikira kuchita masewerawa mwaukadaulo. Ndipo nthawi zambiri mawonekedwe a thupi salola kuti zichitike ndendende chifukwa chosowa kutambasula. Mavuto omwe amapezeka kwambiri ndi awa:

• mu squat: salola kumira mozama;
• mu deadlift: ndikofunika kutambasula hamstrings kuti mupinde pansi ndi msana wowongoka;
• mu makina a benchi: ndikofunikira kutambasula mapewa, msana wa thoracic kuti muyende bwino.

3. Amawonjezera kusinthasintha ndi maphunziro ku ziwalo ndi mitsempha

Kodi mwawona momwe magulu achitetezo amayendera? Amasiyanitsidwa ndi kuyenda koyenda mozungulira. Kodi mumadziwa kuti sangathe, mwachitsanzo, kugwedeza dzanja lawo kuti dzanja lidutse khutu? Minofu simatero. Ndi katundu wokhazikika womwe umalimbana ndi kukomoka ndikuwonjezeka kwa voliyumu popanda kutambasula, minofu imasanduka "zotupa". Mwachiwonekere, othamanga amakwaniritsa izi, koma minofu yawo simatha kutambasula kuchokera ku "buluu" mpaka kutalika kwake koyambirira. Choncho, amalepheretsa kuyenda, musalole kutenga sitepe yaitali, kwezani dzanja lanu pamwamba. Ngakhale kuthawa pangozi kudzakhala kovuta kwambiri kwa iwo.

Chifukwa chake, mafupa ndi ma ligaments samaphunzitsidwanso. Kusuntha kwapakati, kutsika kwa ligament kumachepa. Iwo, nawonso, sangathenso kuchita mayendedwe a munthu amene amaphunzitsa mokwanira. Ndipo pazochitika zakuthwa, kuyenda kwachilendo, iwo sangapirire katundu wachilendo.

Malingaliro otambasula

Tsatirani malangizo awa pakutambasula:

1. Gwiritsani ntchito kutambasula ngati kutentha. Izi si typo! Kutambasula ndikofunikira kuti muwonjezere kutentha pambuyo pa cardio. Minofu yotambasulidwa bwino imakupatsani mwayi wochita bwino kwambiri masewera olimbitsa thupi omwe mukufuna ndipo imakupatsani mwayi wochepetsera nthawi yocheperako pamaseti ofunda.
2. Tambasulani pambuyo pa masewera olimbitsa thupi. Kupumula kovomerezeka kwa minofu kubwezeretsa kutalika kwawo koyambirira.
3. Tambasulani tsiku ndi tsiku. Kutambasula tsiku ndi tsiku kwa magulu ofunikira a minofu kumakupatsani mwayi wokhala ndi njira yoyenera yochitira masewera olimbitsa thupi.

Basic malamulo kutambasula

Pali malamulo otsatirawa oyambira kutambasula:

1. Ma statics okha. Ndikofunika kupewa kugwedezeka.

Kodi chimachitika ndi chiyani mukagwedezeka? Minofu itatha mphamvu yamagetsi imagwira ntchito momwe mungathere ndiyeno ndi ma jerks mumayamba kuwongola. Ma microcracks amawonekera. Izi ndi mtundu wa mabala ang'onoang'ono, omwe amachedwetsanso kuchira kwa minofu.

2. Nthawi yoyenera ndi masekondi 10-20.

Kutambasula ndi njira yayitali komanso yosalala. Minofu sidzikongoletsa yokha kutambasula nthawi yomweyo. Pamalo otambasulidwa, muyenera kukhala masekondi 10-20 kuti mutambasule bwino, panthawi yomwe minofu imakulitsa kutalika kwake, imakhazikika kutalika kwake ndikuzolowera. Pambuyo potulutsa mpweya, ndikofunikira kutambasula bwino kwambiri.

3. Kupweteka pang'ono ndikovomerezeka.

Muyenera kutambasula mpaka minofu "imaloleza" kutambasula. Chizindikiro choyimitsa ndi maonekedwe a ululu wochepa. Zoonadi, m'magulu ambiri a masewera, othamanga amapirira kupweteka kwakukulu pamene akutambasula, koma malo a Calorizator ndi, choyamba, malo omwe ali ndi thanzi labwino, ndipo kupweteka kwakukulu sikuvomerezeka ku thanzi.

4. Kupuma.

Kutambasula ndiko, choyamba, kukhazika pansi thupi pambuyo povutika maganizo. Ubongo uyenera kulangiza minofu "kupuma ndi kukonza". Kupuma kuyenera kukhala kozama komanso kodekha. Kuwonjezeka kwa ngodya yotambasula kuyenera kuchitika pamene mukutulutsa mpweya.

Sikofunikira konse kuyesetsa kugawanika, sikoyenera kuyesetsa milatho ndi zinthu zovuta za acrobatic. Choyamba, muyenera kuyesetsa kukhazika mtima pansi minofu yanu, kulimbitsa mafupa ndi mitsempha, kusintha kugunda kwa mtima wanu ndikulola thupi lanu kupumula. Ndiyeno kupindula kwa zotsatira kudzakhala kowoneka bwino, komanso thanzi.