Zamkatimu
Aphunzitsi ambiri m’mapologalamu awo salabadira mokwanira kutambasula pambuyo pochita masewera olimbitsa thupi. Ngati mukuyang'ana maphunziro abwino otambasulira, mverani pulogalamuyo Kate Friedrich - Stretch Max.
Kufotokozera kwa pulogalamu Kate Friedrich - Stretch Max
Kate Friedrich ndi Mlengi wa maphunziro ambiri odziwika bwino olimba. Stretch Max ndi masewera olimbitsa thupi otambasula, omwe angakuthandizeni kuti mukhale osinthasintha komanso mapulasitiki. Pulogalamu ya mphindi 60 yolimbitsa minofu yonse m'thupi lanu ndikupangitsa kuti ikhale yomveka. Kate Friedrich adaphatikizansopo mu phunziroli ngati zinthu zolimbitsa thupi, ndi zinthu zochokera yoga ndi Pilates.
Pulogalamuyi imakhala ndi magawo atatu, omwe amatha mphindi 20. Mukhoza kuwachita mosinthana, kapena palimodzi kusankha okondedwa. Kuti mukwaniritse gawo lachiwiri ndi lachitatu muyenera zida zowonjezera: mpira wolimbitsa thupi ndi gulu lotanuka. Ngati mulibe izi zolimbitsa thupi, mutha kuchita mphindi 20 zoyambirira zokha: kwa iye, chomwe mungafune ndi Mat yochitira masewera olimbitsa thupi kapena chophimba china pansi.
Ngati mukuchita mphamvu kapena mapulogalamu a aerobic, ndiye kuti muyenera kutambasula mukamaliza masewera olimbitsa thupi. Max Tambasulani ndikukwanira bwino. Mphindi 20 zotambasula ndipo mudzakhazika mtima pansi, kuchepetsa chiopsezo chovulala, kuchepetsa kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi. "Kutambasula Max" kungakhale njira yabwino kwa mapulogalamu odziimira, makamaka ngati mukuyang'ana masewera olimbitsa thupi ngati yoga.
Ubwino ndi kuipa kwa makalasi, "Stretching Max"
ubwino:
1. Maphunzirowa amagawidwa mosavuta m'magawo atatu mphindi 3. Mutha kusinthana pakati pawo kapena kusankha yomwe mumakonda.
2. Kutambasula nthawi zonse mukamaliza masewera olimbitsa thupi kudzakuthandizani kukulitsa pulasitiki ndi kusinthasintha, ndikuwongolera kaimidwe.
3. Kuwerenga molingana ndi pulogalamu ya Kate Friedrich, mudzatsogolera kumveketsa minofu yomwe ingakuthandizeni kupanga chithunzi chochepa komanso chokongola.
4. M'kalasi mumatambasula magulu onse a minofu, popanda kupatula.
5. Zinthu za yoga ndi Pilates zimakhala ndi zotsatira zopindulitsa pa msana wanu ndi dongosolo la musculoskeletal lonse.
6. Zochita zolimbitsa thupi ngati Stretch Max zimathandiza kuti muphunzire kupuma koyenera. Zimathandiza m'moyo watsiku ndi tsiku mukafuna kupumula kapena mosemphanitsa kuti muyang'ane.
7. Kutambasula minofu pambuyo pochita masewera olimbitsa thupi kumachepetsa chiopsezo cha kuvulala.
kuipa:
1. Kuti akwaniritse gawo lachiwiri ndi lachitatu amafunikira gulu la fitball ndi zotanuka.
2. Kupyolera mu mapulogalamu otere, ndizosavuta kukoka minofu kapena kuwononga mafupa anu. Onetsetsani kuti mutenthe musanayambe kutambasula, ndipo ngakhale bwino, chitani kutambasula kokha mutatha kulimbitsa thupi.
3. Kanema amapangidwa kokha kwa mawu achingerezi omwe akuchita.
Ndemanga pa pulogalamuyi Max Stretch Wolemba Kate Frederick:
Pulogalamu Keith Frederick mukulitsa kusinthika kwanu ndikupangitsa kuti minofu yanu ikhale yolimba. Komabe, kumbukirani zimenezo ndi bwino kuchita masewera olimbitsa thupi pambuyo pa masewera olimbitsa thupi.
Werenganinso: kutambasula pambuyo pochita masewera olimbitsa thupi ndi Olga Saga - kanema 4 wa hitch.