Konzekera kwa twayini lapansi. Zochita kwa twayini ndi (chithunzi)

anthu ambiri akhala akukhulupirira kuti twayini adzatha amaphunzira wamng'ono chabe. Komabe, zimenezi si zoona. Lililonse kupezeka mtundu olimbitsa. Twayini si malingaliro zovuta za maphunziro, makamaka ngati inu kupita makalasi moyenera. Kodi chofunika n'chiyani kuti chisamaliro chake? Mu malo oyamba, zambiri zidzadalira pa kulimbikira, kuleza mtima ndi ntchito. Mothandizidwa ndi kutambasula mwendo minofu mungachite linagawanika. Komanso, kuchita zosiyanasiyana zokambirana kwa twayini ndi zithunzi zomwe Tingaone mu njira ya kuwerenga review, mudzakhala mukhale mawonekedwe abwino, kukhala ulusi minofu supple ndi amphamvu.

Pa chingwe, mungachite

Momwe amaphunzira ntchito yonseyi, monga amang'amba? Pakuti oyamba, ndikofunika kumvetsetsa kuti pali mitundu yosiyanasiyana ya izo. Iwo ali motere:

1. Kotenga. Kotero kuti amachita, kutanthauza kuti phazi limodzi ayenera kuyikidwa patsogolo ndi zina - kumbuyo. ngati kusuntha amenewa a maphunziro amaona chosavuta kumva osati mtundu kutsatira twayini.
2. Transversal. Pamene kuchita masewera olimbitsa thupi amafunika kulera miyendo pambali. Amaona mtundu zovuta zambiri za twayini. Kuti kukwaniritsa Tambasula zonse mu udindo uwu Pakufunika ntchito kwambiri.
3. Provisnoy. Pamene akuchita mtundu wa maphunziro kuona kuti zithu pakati kuchepetsedwa popanda miyendo ayenera upambana madigiri 180.
4. Palinso kugawanika choimirira. Munthu ayenera kutenga malo amene mwendo wina pamwamba, pamene phazi ena akhale pansi.

mokoma Main kuti muyenera kudziwa, akuchita amang'amba

Pakuti oyamba, Njira ndi kotenga zosinthika thupi. Khala pa mtundu uwu chingwe kungakhale mwamsanga ndipo mosavuta. Iwo ayenera kumvetsa kuti nthawi Kenako munthuyo amaphunzira mtundu zolimbitsa thupi angakhale osiyana. Izo zimatengera munthu aliyense. Kukachitika kuti pali kusinthasintha zachilengedwe ndi elasticity, zingwe simudzavutika zambiri zoti muphunzire.

Muyeneranso kulabadira wina olakwika kuti sizachilendo. Kwenikweni ake kwagona kuti kuti adziwe womberani, m'pofunika zonse kuchita anatambasula Zochita. Komabe, siziri choncho. Zikatero, ngati minofu ndi ofooka, maphunziro amenewa Sindizakubweretsanso phindu. Imeneyi, amafunika choyamba ntchito kulimbikitsa minofu.

Komanso, pali maganizo kuti muyenera kuphunzitsa miyendo yanu yokha. Mu zenizeni, izo ndi kofunika kulimbikitsa kumbuyo, minofu m'chiuno, Mitsemphayi ndi mafupa. M'mawu ena, m'pofunika kuphunzitsa onse nthambi m'munsi.

Popanda zomwe n'zosatheka kuchita womberani

N'chifukwa chiyani ndifunika zochangamutsa kwa twayini chiyani? Aliyense amene akufuna kuti achite masewera olimbitsa thupi ofanana akhale kutambasula thupi lanu. Izi ndi zofunika pa zifukwa zotsatirazi:

1. No zochangamutsa, mukhoza mungavulale.
2. Chifukwa zochangamutsa angadwale mitengo mphamvu.

Konzekera kwa twayini zofunikira komanso kusamba m'manja asanayambe kudya. Ndi chofunika kuti maziko kuvomerezedwa, monga zotsatira akhoza kukhala wosangalatsa kwambiri. Upeleka zochangamutsa zovuta, tiyenera kukumbukira kuti ndondomeko imeneyi ayenera kulankhula bwinobwino. M'mawu ena, musati ayerekeze kuti knead. M'pofunika mosamalitsa kutsatira ena Zochita monga zikuthandizani kuphunzira mmene pampando twayini mu nyengo ndi mwamsanga nthawi.

Ubwino ingachititse zochangamutsa

Kodi ubwino amachita zochangamutsa kwa twayini chiyani? positives ayenera kuzindikiridwa. Iwo ali motere:

1. Kumawonjezera plasticity ulusi minofu.
2. Ndi zochangamutsa cha zovuta bwino makope, minofu kukhala ladzala ndi oxygen.
3. Mogwirizana ndi kuzikonzanso makope kuchuluka kwa asidi lactic yafupika mlingo wa kuthungo.
4. Kumawonjezera kusinthasintha kwa tendons ndi mafupa. Choncho, kuchepetsa mosavuta choipa.
5. Kuchuluka Mwachangu ulusi minofu.

Ndipo ubwino adzakupatsani zochangamutsa kwa twayini lapansi. Koma anthu ambiri safuna kuti achite. Ndipo pachabe.

Kukonzekera thupi womberani

Ndipotu, kukonzekera thupi lanu kwa twayini, zimatengera mwezi. Ndipo nthawi imeneyi m'pofunika kutero kwa wosaphunzitsidwa ulusi minofu ndi adadzuka. Choncho ndikofunikira kuwapatsa kugwedeza chilungamo. Kuti zimenezi zitheke, oyenera aerobic thupi. Mwachitsanzo, mukhoza kuthamanga kulimbitsa mwendo minofu.

Konzekera pamaso chingwe, ngati ali anatambasula Zochita ayenera kuchitidwa bwino. No mofulumira sayenera. Izi ndi zofunika pofuna kupewa kupweteka.

Kodi muyenera kukhala ndondomeko maphunziro

Monga tanenera kale, muyenera kukhala zochangamutsa pamaso chingwe. Kodi Zochita muyenera kuchita ichi? Izo ziyenera atchule chachikulu cha maphunziro zosiyana ndi monga zochangamutsa, ndi kutambasula Ulusi minofu.

1. Shoals. Akamanena za mtundu wa masewero kusamutsa thupi ku mapazi wina ndi mzake. magulu onse ayenera kuchitidwa mu malo amawerama. Iwo ayenera kumvetsa kuti wamkulu mtunda ndi pakati pa miyendo bwino.
2. Mahi mapazi. Kuchita Zochita amenewa kungakhale onse anaimirira ndi atagona. Ndi patsogolo zotheka kukhala sayenda a m'chiuno olowa. Onani kuti bwino womberani adzachitidwa, ndi zosavuta adzakhala ofunda.
3. Kuchita amang'amba, m'pofunika kulimbikitsa kumbuyo m'munsi ndi miyendo. Pakuti imeneyi ivomelezana Margolis Wheel monga thupi tilts patsogolo. Kuyambira malo - atakhala. miyendo ayenera kuchepetsedwa ndi mzake. Pogwira ntchito yonseyi, m'pofunika kuyesa kukhudza pachifuwa ndi mawondo, amene sakhoza ndichotse. Manja ayenera kuyesera n'kuyamba wapansi.
4. Kuchita masewera olimbitsa thupi ili, m'pofunika kudalira phazi pa mlingo woyenerera Mwachitsanzo, pa mpando. Muyenera kuchita mbali anaŵerama mwendo umodzi kuti liukitsidwa. Tiyeneranso kuyesa kukhudza pansi ndi manja ake.
5. Kuchita zotsatirazi zikuthandizani kuyankha funso la mmene angachitire amang'amba ana ndi akulu. M'pofunika kukhala pansi, kutambasula miyendo kutsogolo ndi kufalitsa kupatula ngati kuli kotheka. Kenako, muyenera kuyesa kukhudza thupi pansi, kufika kutsogolo ndi pansi. Njirayi ndi othandiza kwambiri. Ndi inu mukhoza mu nthawi yaifupi zotheka kuti adziwe twayini mtanda.
6. Kusonyeza m'munsizi zidzathandiza kuti adziwe osati mtanda, koma kugawanika patsogolo. Ndi pang'ono ngati malo zamaluwa. kusiyana ndi mapazi ayenera olumikizidwa pamodzi. Kutenga malo koyamba, m'pofunika kuyesa kukhudza maondo pamwamba pansi. Kwa nthawi yoyamba, mungathe kudzithandiza yekha ndi manja ake. Ngati muli ndi funso za mmene angachitire amang'amba ana, mukhoza kuweruza awo kuchita izi.

Kodi muyenera kuchita chiyani ndi kuchepetsa kusapeza

Zonse zochita pamwamba sikutanthauza kugula zida aliyense masewera. Choncho, kuphunzira kukhala pansi pa chingwe ndipo akhoza kukhala kunyumba. Kuchita kokoka, tinkaona okonzeka kugawanika patsogolo? Ndiye inu akhale kumbukirani ena mokoma lapansi. Kuchita amang'amba akhale pa lathyathyathya kutsetsereka pamwamba. Mbali ayenera kuika mipando. N'zofunika kuti asiye manja. Pansi pa mapazi ali kuikamo chochuluka, chinthu zofewa. Mwachitsanzo, pilo. Ndi zinthu izi zina, mungathe kuchepetsa ululu, komanso kusankha mtundu olondola a chingwe. Makamaka mosamala amafuna onsewa ayenera kulankhula kukachitika kuti chidwi anatambasula za amang'amba ana.

mfundo

Pa kuphedwa kwa anatambasula ndi zochangamutsa ndi zofunika kupuma bwino. Chifukwa mpweya kwambiri akhoza kumasuka minofu kufika kumapeto. Upeleka zochangamutsa zovuta, m'pofunika kuganizira chinachake zosangalatsa. maganizo abwino apite ndi pa kutambasula. Ndi thandizo lawo tikhoza kusokonezeka pa ululu.

Musanayambe ntchito subsidence pazipita, m'pofunika kuchita njira maphunziro ena. Pansi pa chingwe bola kudzakhala kuwala ululu. Khalani masekondi angapo mu udindo uwu. Pambuyo njira maphunziro angathe kuchitidwa kuchimwa pazipita.

Pamene katundu pazipita ntchito kupyolera mwa nthaka. M'pofunika kuti kuwala ikulendewera mu madera osiyana poyesa kufika pansi beseni. Amagwiritsidwanso pang'ono kukokera masokosi lapansi. Kumbukirani kuti microtrauma akhoza kuchiritsa tsiku limodzi, kusintha olimba thupi. Komabe, zifukwa akhoza kukhala chinthu chammbuyo. Limapola osachepera mwezi, kenako izo zidzakhala zofunikira kachiwiri mongonena zokambirana chifukwa anatambasula.

Popanda wabwino zochangamutsa Ulusi minofu sizikugwira ntchito

Kuchokera pa zimene takambiranazi, Ndizachidziwikire kuti anatambasula njira ndi zochangamutsa zovuta, ndi zomwe konzekera minofu ndi Mitsemphayi kumasuka ulusi ntchito mfundo akufa. Zikatero, ngati zonse zichitike molondola, cholinga chingapezeke pa nthawi yochepa. Musaphwanye ndifulumire. Apo ayi, kumawonjezera mwayi kuvulazidwa. Choncho, khama onse adzakhala chabe.

Pomaliza

Kuyenda kwa zochangamutsa ndi kutambasula ndondomeko bwinobwino. Izi zidzadalira momwe mwamsanga mukhoza kumaliza ntchito yonseyi monga twayini. Mwachibadwa, mu masiku oyambirira angapo kudzakhala kovuta kwambiri kudzikakamiza kuti achite chirichonse, makamaka mmene munthu adzakumana ndi ululu choyamba. Koma ndi njira zonse kukwaniritsa zotsatira mulingo woyenera sikovuta. Ndi ndikukhumba inu zabwino zonse mu gawoli m'malo yovuta komanso yotopetsa.