Kunama mwendo mapini pa masewero olimbitsa thupi ndi kunyumba

M'nkhani lero tikambirana Zochita chotchuka monga kunama mwendo azipiringa. Monga ulamuliro, ndi wina zokambirana zazikulu zimene analimbikitsa maphunziro ochitira masewera a. Popeza ichi kutchuka kwake mkulu, ndi zofunikila tione njira ya kuchita izi.

ndi chinsinsi cha kutchuka kwake ndi chiyani?

Malinga ndi kafukufuku, ndi kunama mwendo pindilani ndi imodzi mwa ntchito kwambiri okondedwa ndi theka wamkazi wa anthu. Zimenezi n'zosadabwitsa, anapatsidwa kuti aliyense mtsikana akufuna chimwemwe amuna awo kumbuyo mitundu, makamaka mapazi, amene osati kukhala ang'ono koma toned. Choncho, yomwenso waukulu adzaikidwe pa minofu imeneyi. Komanso, monga tatchulazi, pulogalamu yoyeseza chotero ndi chinthu chofunikira cha masewero olimbitsa iliyonse.

Amene minofu zimakhudzidwa izi

Anaŵerama miyendo yake mu malo supine chifukwa minofu hamstring, kapena kukhala mwatsatanetsatane za hamstrings, ndi semimembranosus ndi semitendinosus. Komanso pa lotanganidwa mu wathunthu kudzipatula anamanga ntchito hamstring ndi mwendo flexion ntchito ya bondo.

Ngati ife kulankhula za mbadwo wa tendons, ndiye pali muyenera kuganizira kuti zigwirizana minofu 3 chachikulu:

• Kukongola femoris.
• Semitendinosus.
• Semimembranosus.

Masiku ano, pali Zochita 2 yekha, kuphatikizapo kugwiritsa ntchito hamstrings mu maphunziro awo. Mwachitsanzo, n'zotheka kubweretsa Romania samatha, kumene hamstrings chifukwa kutsegula a m'chiuno limodzi Chitani kwambiri ngati Tambasula a.

ubwino

kunama mapini mwendo, monga phunziro lililonse, si popanda ubwino wake. Pankhaniyi, zikuphatikizapo chakuti ndi okhaokha ndi kwathunthu cholinga pa matako toning ndi kumbuyo kwa miyendo. Komanso Dziwani kuti ntchito yonseyi angagwiritsidwe ntchito kupereka onse chochuluka ndi mpumulo hamstrings. akhoza olekanitsidwa ena ubwino:

• Kuphweka kwa kukhazikitsa.
• A zosiyanasiyana yofanana.
• Kuwonjezeka mitengo mphamvu Zochita zina muyezo miyendo.

Komanso, monga momwe kafukufuku ambiri mwa anthu wamwamuna - ndi kulimbitsa thupi zovuta.

Ndikufuna kunena mawu ochepa za kuti miyendo flexion-ukugwirizana ndi masewera olimbitsa thupi kwambiri, amene amathandiza mtundu wa bwino pakati patsogolo ndi ku mapazi ake. bwino Izi masewero osati yofunika kwambiri mbali zokongoletsa, komanso njira, monga kwambiri amachepetsa imabwera choipa chimene chikanakhoza chifukwa cha vutoli ndi.

Kodi kuchita masewera olimbitsa thupi ili

Ngakhale atagona mwendo flexion ndipo chimodzi cha makalasi losavuta nthawi chiyani zimachitika zoipa kuchita kuti m'tsogolo angakhale ndi zotsatira zosasangalatsa kwambiri. Choncho, kuchepetsa yatsoka ndi zinthu zimenezi, kuganizira momwe ntchitoyo luso lake.

Choyamba tafika pa pulogalamu yoyeseza ndi ntchito platen m'munsi, agwirizane malo ake malinga ndi kukula. Kenako pogona, chafufumimba, atakhala miyendo gawo mu mkanda (pafupifupi coplanar ndi akakolo) ndi kukonza iwo mu wachibale kufanana kwa wina ndi mzake. chidwi ziperekedwe kuonetsetsa kuti maondo si ikulendewera benchi, ndi fupa lothyoka ake inali m'chiuno. Kenako, mwamphamvu kwinaku m'chiuno iye pulogalamu yoyeseza ndi, ntchito manja kwa zii, kutsogolera maso lake pansi, ndi Yosefera ABS wanu ndi matako. Pokonzekera izi kwa utakhala umatha.

mwendo mapini ali chigonere pulogalamu yoyeseza ndi

Pamene malo koyamba lavomerezedwa, timayamba masewera olimbitsa thupi. Choncho, poyamba pa zonse akupanga mpweya kwambiri ndi kugwira mpweya, wosunga ntchafu pamaso pa benchi, ndi gulu lamphamvu kukoka wodzigudubuza kuti matako a. Tidamva kutulutsa pamene zapita mmodzi wa amplitudes zovuta kwambiri. Anachedwa ndi masekondi angapo mu malo a ulemu ndi wochedwa, ngakhale kachiwiri popanda akutaya pa mpweya, ndi kubwerera ku malo kuyambira. Ndiye Bwerezaninso zomwezi kangapo.

kuchita zidule

Kuti zotsatira pazipita, izo tikulimbikitsidwa kuti azitsatira malamulo otsatirawa:

• Pa nthawi pake, kugwiritsa kusamalira pulogalamu yoyeseza.
• Palibe musatenge mafupa a chiuno anu arches benchi.
• Kuchita mwendo pindilani mpaka nthawi monga ali pafupi kwathunthu kubwera mu kukhudzana ndi matako a.
• Kupulumutsa katundu minofu musati kwathunthu limbitsani maondo anu akakhala pa mfundo yomaliza.
• Kusunthira mmwamba kuchita pang'ono mofulumira kuposa pansi.
• Musati kukwawa m'chiuno kapena mafupa a chiuno pa benchi.
• Onetsetsani kuti maondo anu ikulendewera benchi.
• Tambasula kumbuyo ntchafu pambuyo akamaliza lililonse njira.

Kumbukirani, kutiletsa kuchita masewera olimbitsa thupi ili pamaso pa sing'anga kapena chachikulu mimba.

Zochita kunyumba

Monga mchitidwe limasonyeza, mpope shapely miyendo ndi matako olimba mungachite popanda kupita kumalo ochitira masewera a. Zonse muyenera kuchita - chilakolako ndi opirira. Komanso, kusiyana yaikulu pa ntchito kunyumba kuti apite pamene mukufuna ndi momwe mukufuna. Komanso, iwo ali mwamtheradi mfulu.

Pali Zochita kunyumba, zomwe angathe kuchitidwa kaya olimba mlingo wanu. Mwachitsanzo: zolungama ndi kuika mapazi ake pang'ono onse kuposa mlingo phewa. Dzanja gwiritsitsani lamba, ndipo masokosi ndi mawondo "tione" mu madera osiyana. Pambuyo pake, pang'onopang'ono squat monga otsika ngati n'kotheka, pamene kuiwala kusunga nsana wanu molunjika ndi maondo anu asaone okhala pambali. Komanso, mwa kuchita masewera olimbitsa thupi ili, muyenera kuonetsetsa kuti m'mimba anali retracted, ndi thako minofu ndi silikuyenda bwino. Sami zokwera ndi kukhala akuluakulu ayenera kupanga bwino kwambiri.