Kutambasula kwabwino: ndi chiyani kwa munthu wamakono?

Mphamvu, chipiriro, kusinthasintha - zigawo zitatu za kuphunzitsa thupi ndizo zolinga zake zonse. Ngati mumapempha munthu aliyense wamasewera za maphunziro a tsiku ndi tsiku, ndiye kuti mumalankhula momoto amamva mawu akuti "kutambasula". Ndi chiyani? Yankho likupezeka mu kumasulira kwenikweni kuchokera ku Chingerezi - "kutambasula". Mtundu wa ntchito yomwe imalimbikitsa kuyenda, umoyo wathanzi ndi kutambasula kwa minofu pambuyo pa kupanikizika.

Maseŵera a masewera akukanganabe za ubwino woyendayenda asanaphunzire. Koma tikudziwa chinthu chimodzi: Pulogalamu yovomerezeka ya munthu aliyense, mosasamala kanthu za ntchito ndi msinkhu, idzakupatsani ubwino wambiri:

1. Kuwonjezeka kusintha ndi kuyenda. Ndi ukalamba, minofu ndi ziwalo zopanda mphamvu zimakhala zolimba, zimataya mafuta. Kutambasula kumateteza njira zowonongeka, kumapereka mphamvu, kumachepetsa mwayi wathanzi, kumachotsa nkhawa.
2. Kukhazikika patsogolo ndi kugwirizana kwa kayendetsedwe kake. Kutambasula ndi njira yabwino yothetsera kulimbika m'maganizo ndi msana, mphamvu ndi kusinthasintha komwe kumakhala pamtima pazochita zolimbitsa thupi komanso katundu wotetezeka.
3. Kuchepetsa chiopsezo chovulazidwa ndi matenda. Munthu amene amatha kuyenda bwino samamva ululu m'munsi kumbuyo, mawondo, chifukwa ziwalo zimakonzedwa kuti ziziyenda bwino.

Ndi maphunziro otani omwe akutambasula? Kodi izi zimapatsa othamanga chiyani? Njira yoyenera, yoloŵerera bwino, msana wathanzi, chifukwa amadziwika kuti kukhala ndi ubwino wabwino ndi chinthu chofunika kwambiri cha mtundu uliwonse wa masewera. Kuphatikiza mosamala mitundu yosiyanasiyana ya kutambasula, mukhoza kukwaniritsa minofu yabwino, mphamvu ndi liwiro.

Ochita masewera ambiri amadziwa momwe angayendetsere mitsempha, yomwe ndi njira yabwino kwambiri yopumula minofu popanda ululu chifukwa chowongolera pang'onopang'ono ndi kuchedwa pamtunda waukulu kwa masekondi 10-30. Yoga yotchuka imachokera pamtundu woterewu - woopsa kwambiri kwa oyamba kumene. Kutambasuka kwapadera ndikutambasula kwa minofu ingapo m'madoko osiyanasiyana (kawirikawiri 10 kapena 12) komanso kumbali zosiyanasiyana. Kutambasula kotere kumathandiza kwa osewera aliyense. Kutambasula mwamphamvu, kumaphatikizapo kukula kwa mgwirizano ndi kayendedwe ka kubwereza, kumathandiza musanayambe, kuvina, kudumphira.

Makanema ambiri olimbitsa thupi amapereka machitidwe olimbitsa thupi. Ndi chiyani ndipo ndani akuchifuna? Kwa aliyense. Munthu wamakono ali ndi zochitika zosaphatikizapo zokhudzana ndi moyo wapansi kapena ntchito yolemetsa. Chiwongolero chimakhala chifukwa cha kupweteka kwa minofu ya thupi loyamba la thupi. Kaŵirikaŵiri pa chitukuko cha zosowa za biceps, chifuwa, mimba, chipsinjo chosinthasintha. Choncho, masewera olimbitsa thupi amatha kukhala ogwirizana pophunzitsa.

Gwiritsani ntchito kutambasula nthawi zonse ndi ponseponse: mutagona, nthawi yopuma masana, kuyenda ndi galu. Kuika mikono kapena kutsetsereka pambali pambali, mungathe kusinthasintha mavitamini. Kuwombera bondo kuchifuwa kumachepetsa kumbuyo. Pochotsa mwendo wokhotakhota mmbuyo, minofu ya ntchafu imatambasula atayenda. Kupanga kwa mkono ukulungama pa chigoba kumathandizidwa ndi kutambasula kampeni pamapewa kumbuyo kwa mutu.