Zamkatimu
Ululu wammbuyo, kusowa kusinthasintha kumbuyo, kukhazikika - mavutowa amadziwika ndi anthu ambiri. Kukhala pansi kumangoyambitsa msana. Lero tiphunzira masewera olimbitsa thupi omwe angakuthandizeni khalani osinthasintha kumbuyo ndipo chifukwa chiyani kuli kofunikira kuzichita nthawi zonse.
Zifukwa za 7 zolimbitsa thupi kuti mukhale osinthasintha kumbuyo
Ngakhale simunadandaulepo za mavuto kumbuyo kapena kutsika kumbuyo, pali zifukwa zingapo zofunika kuti musayiwale kuyeserera kusinthasintha kwa msana:
- Kusinthasintha kwa msana kumawongolera kulumikizana ndi kusinthasintha kwa ma disc a intervertebral.
- Msana ndi maziko a thupi lathu. Kupyolera mukulimbitsa thupi nthawi zonse mudzakwanitsa wamphamvu ndi wathanzi.
- Mukulitsa mawonekedwe anu.
- Mutha kuchotsa kupweteka kwa msana komanso kupweteka kwakumbuyo.
- Mutha kuchita mwaluso kwambiri ndikuchita zolimbitsa thupi zomwe zimagwiritsa ntchito minofu ya lumbar, mwachitsanzo squats, zakufa, Superman.
- Mutha kuthana ndi asanas ya yoga, yambiri yomwe imafunikira kusinthasintha kumbuyo.
- Zolimbitsa thupi pakukula kosinthasintha kwammbuyo zidzakuthandizani kumasuka, thandizani mavuto ndikukonzekera ena onse.
Mankhwala abwino ndi kupewa. Ngati zonse zolipiridwa pakuchita zolimbitsa thupi osachepera mphindi 15, mupeza thupi labwino ndikudzipulumutsa ku mavuto ammbuyo mtsogolo.
Maphunziro apamwamba kuchokera ku ululu wammbuyo ndi kumbuyo kumbuyo kunyumba
Mukamachita masewera olimbitsa thupi kuti musinthe msana?
Akatswiri samalimbikitsa kuchita masewera olimbitsa thupi kuti apange kusinthasintha kwakumbuyo m'mawa kapena kuphatikizira pochita masewera olimbitsa thupi. Mu theka loyambirira la tsiku, minofu yam'mbuyo imamasulidwa, zomwe zimawonjezera chiopsezo chovulala ndi kupindika. Momwemo, kuchita zovuta madzulo asanagone, pomwe sangakutengereni nthawi yambiri.
Yesetsani kuyeserera pafupipafupi osachepera 3-4 pa sabata kukwaniritsa zotsatira zowonekera. Komabe, musapitirire izi ndikutambasula kupweteka, mukufuna kufikira kumbuyo kwakanthawi kochepa. Osakakamiza mtolo, ndibwino kutsindika pamakalasi wamba.
Kuchita masewera olimbitsa thupi kunyumba kuti musinthe msana ndi Olga Saga
Imodzi mwa machitidwe othandiza kwambiri kukulitsa kusinthasintha kwa kanema wazitsulo wakumbuyo Olga Saga. Amapereka makalasi ochepa amphindi 15zomwe zingakuthandizeni kuwongola mayendedwe anu ndikuchepetsa zowawa kumbuyo ndi m'chiuno. Olga Saga ndi mlangizi wodziwa masewera olimbitsa thupi a yoga komanso kutambasula, komwe mungagwiritse ntchito kukonza thupi.
Pulogalamu ya oyamba kumene: Ololera komanso olimba mumphindi 15
Muyamba kulimbitsa thupi ndi masewera osavuta a mphindi 5 mumaimidwe a Lotus. Onetsetsani kuti mukutsatira kumbuyo pomwe akugwira, ziyenera kutero molunjika ndithu. Ngati simungathe kuwongola msana wake pamalo amenewa, ikani pilo pansi pa matako anu.
Chotsatira, mupeza zolimbitsa thupi pansi moyerekeza ndi Cobra. Zimathandiza makamaka pakukula kwa kusinthasintha kwa msana komanso kusinthasintha kwa msana. Chitani zolimbitsa thupi pang'onopang'ono komanso ndi chidwi. Sikoyenera kuchita kusuntha kwakuthwa ndikupindika kupwetekako.
Makanema ophunzitsa:
Pulogalamu yopititsa patsogolo: chitukuko cham'mbuyo chosinthika komanso champhamvu - Intensiv
Ngati zochitika zam'mbuyomu zikuwoneka ngati zosavuta, yesani mtundu wapamwamba kwambiri kuchokera ku Olga Saga. Maphunziro amayamba chimodzimodzi ndi masewera olimbitsa thupi kumbuyo kwa Lotus. Adzayang'ana gawo loyamba la mphindi 5.
Mu theka lachiwiri la kanema muzichita zolimbitsa thupi m'mimba mwanga, koma zovuta kwambirikuposa gawo loyamba. Mwachitsanzo, mupeza Purna-salabhasana, yomwe imatheka pokhapokha kusinthasintha kumbuyo. Ngati mukulephera mwaluso kuti mubwereze machitidwe a Olga Saga, ndibwino kuyeserera pulogalamu yoyamba. Mukapeza kusinthasintha mmbuyo, mudzatha kuthana ndi njira zapamwamba.
Makanema ophunzitsa:
Ndondomeko zoperekedwa kumbuyo malo akunja kwa msana, kumapangitsa kupuma ndi magazi kuyenda bwino, kumabwezeretsa ndikubwezeretsanso minofu yakuya kumbuyo ndi pamimba. Komabe, sikulimbikitsidwa kuchita zovuta panthawi yapakati komanso masiku ovuta, pamaso pa kuvulala kwa msana ndi khosi.
Zochita ziwirizi zikuthandizani kuti mukhale osinthasintha kumbuyo, kusintha kwaumoyo komanso kupewa matenda amsana. Kanema olembedwa mu Chirasha, kotero mutha kumvetsetsa mosavuta malangizo onse ndi ndemanga za wophunzitsa.
Werenganinso: Kuchita masewera olimbitsa thupi kuti mukhale osinthasintha, kulimbitsa komanso kupumula kubwerera ndi Katerina Buyda.
Yoga ndikutambasula kovuta kulimbitsa thupi