Elastic magulu(omwe amadziwikanso kuti resistance band) ndi chida chodziwika bwino cha zida zolimbitsa thupi m'zaka zaposachedwa.Ndi yaying'ono komanso yosunthika, yosalekeza ndi malo amlengalenga.Zimakupatsani mwayi wophunzitsa nthawi iliyonse, kulikonse.Zida zolimbitsa thupizi ndizodabwitsa kwambiri komanso zoyenera kukhala nazo.
01 Zomwezotanukamutani m'chiuno mwanu?
Anthu ambiri amasamala kwambiri za kupanga ma glutes awo, ndipo maphunziro a gulu lotanuka ndi njira yapadera komanso yothandiza yophunzitsira.
Matako a munthu ali ndi minofu itatu, yomwe ndi gluteus maximus, gluteus medius, ndi gluteus minimus.The gluteus maximus ndi imodzi mwa minofu yayikulu kwambiri m'thupi, ndipo imathandizira minofu ina iwiri ya m'chiuno m'njira zosiyanasiyana.
Kupyolera mu maphunziro a elastic band, mutha kukonza bwino matako akumtunda ndikuwongolera mzere wa chiuno.M'mawonekedwe amawonekera miyendo yayitali, ndipo chovala chimakhala chodzaza.
02 Elastic bandimayendedwe olimbitsa kunyumba
Pano kuti muphunzitse gulu la zotanuka zolimbitsa thupi kunyumba, zoyenera aliyense kunyumba zolimbitsa thupi, osangalala kutaya mafuta.
Gawo 1: Mayendedwe oyambitsa zotenthetsera
1. 90/90 kuyambitsa ntchafu
2. Reverse 90/90 kutsegula m'chiuno
3. Unilateral chule thabwa - ntchafu kutsegula
Zochita.
①Thandizani mapazi onse anayi pa ma yoga, manja pa bondo limodzi molunjika pansi.Mwendo wina wam'mbali ndi wowongoka, chikhatho cha phazi pafupi ndi pansi, zala zikuyang'ana kutsogolo.
②Sungani thupi lanu lakumtunda, kupuma, ndikukhala kumbuyo, ndi chiuno chanu chitakhala kumbuyo kwa mapazi anu.
③ Kutambasula kwamkati kwa ntchafu, kupuma pang'onopang'ono, ndikubwezeretsa komwe kunali koyamba.
4. Nsikidzi zakufa - kuyambitsa kwapakati
5. Supine kumbuyo mlatho - pachimake kutsegula
Gawo 2: Mayendedwe ophunzitsira mphamvu
1. Kumbali kunama clam style yotseguka ndi kutseka
Zochita.
① ndigulu la elasticimakhazikika mu ntchafu za miyendo, chithandizo cham'mbali, pachifuwa, ndi pamimba, miyendo yopindika mawondo pamodzi, ndipo mwendo wapansi umathandizira pansi.
② Sungani thupi lokhazikika, sungani malo a mapazi osasunthika, mphamvu ya minofu ya gluteus medius.Kenako yendetsani kumtunda kwa bondo kumbali ya kukweza kwapamwamba.
③ kuchitapo kanthu pamtunda wa kupuma pang'ono, kumva kugunda kwa gluteus medius, ndiyeno wongolerani liwiro, pang'onopang'ono kubwezeretsa.
2. kugwada kaimidwe zotanuka gulu lakumbuyo mwendo kukweza
Zochita.
① kukonza zolakwikagulu la elasticmu ntchafu, kupinda, mikono pansi pa mapewa kuthandiza thupi, elbows pang`ono akunama, mmbuyo molunjika, pachimake omangika, miyendo akunama bondo kugwada.
② Sungani thupi lokhazikika, sungani pachimake cholimba, ndi minofu ya gluteus maximus kuyendetsa mwendo wakumtunda kumbuyo, ndikukweza molunjika mpaka pamlingo wawo.
③ Dziwani kuti mukuchitapo kanthu, kuwonjezera pa mwendo wogwira ntchito, yesetsani kusunga thupi lonse.
3. Elastic band kugwada kumbali mwendo kwezani
Zochita.
①Gwadani pa mphasa ya yoga, konzekeranigulu la elasticpa ntchafu za miyendo yonse, pindani, ndikuthandizira thupi ndi manja pansi pa mapewa.Ndipo gwadirani mwendo umodzi ndi bondo, mwendo wina ndi bondo ndi mwendo wothandizira pamodzi.
② gluteus medius minofu mphamvu yoyendetsa mwendo wogwira ntchito kuti upitilize kugwada kumbali ndikukweza kwambiri, pamwamba pa kupuma pang'ono, kugwirizanitsa gluteus medius, ndiyeno pang'onopang'ono kubwereranso kumalo oyambira.
③ kuchitapo kanthu mthupi lonse kuti mukhale bata, kuwonjezera pa mwendo wogwira ntchito, yesetsani kuchita mbali zina za thupi.
4. Elastic band hip mlatho
Zochita.
① Gona chagada pa mphasa ya yoga, konzani zotanuka pa ntchafu za miyendo yanu, thandizirani thupi lanu ndi msana ndi mutu, lendetsani chiuno pansi, lekanitsa miyendo yanu molingana ndi mapewa anu, pondani pansi. ndi mapazi anu, ndipo ikani manja anu mbali zonse za thupi lanu.
② Sungani thupi lokhazikika, sungani chiuno, ndikukweza mmwamba mpaka thupi lakumwamba liri mu ndege yomweyi ndi ntchafu.
③ Imani pamwamba, gwirani gluteus maximus, kenako dinani m'chiuno kuti mubwezeretse.Samalani kubwezeretsa pamene chiuno sichikhala pamphasa, kusunga minofu ya m'chiuno nthawi zonse.
Gawo 3: Maphunziro a Cardiorespiratory endurance
Zofunika kuchita.
①Sunganigulu la elasticlathyathyathya ndi osamangidwa, ali pamwamba pa bondo.
②Pindani m'chiuno mwanu, pindani mawondo anu, theka la squat, tsamira patsogolo pang'ono, sungani pachimake, ndipo sungani mapazi anu pansi pa mapewa anu.Ndipo gwedezani manja anu mwachangu, kusinthana pakati kumanzere ndi kumanja.
③Samalani kusunga m'chiuno mwanu, ndipo musagwire mpweya wanu panthawi yophunzitsa.
Nthawi yotumiza: Mar-07-2023