Thegudumu la m'mimba, yomwe ili ndi kadera kakang’ono, ndiyosavuta kunyamula.N’chimodzimodzi ndi mphero imene anthu ankagwiritsa ntchito kale.Pali gudumu pakati kuti litembenuke momasuka, pafupi ndi zogwirira ziwiri, zosavuta kugwira kuti zithandizire.Tsopano ndi chidutswa cha zida zazing'ono zam'mimba zomwe nthawi zambiri zimasankhidwa ndi anthu olimba.
Thegudumu la m'mimbandi zambiri zolimbitsa thupi pamimba.Itha kupititsa patsogolo matumbo a rectus, matumbo a oblique, erector spinal, ndi magulu ena apakati a minofu.Koma sikuti kwenikweni makamaka m'chiuno ndi pamimba.Ikhozanso kuphatikizidwa maphunziro a thupi lonse.Ndipo limbikitsani pectoralis yaikulu, latissimus dorsi, ndi magulu ena apamwamba a minofu yam'mbuyo.Ikhoza kuphunzitsa ngakhale minofu ya m'munsi monga matako ndi miyendo.
Kwa anthu ambiri, kugwiritsa ntchitogudumu la m'mimbazolimbitsa thupi m`mimba minofu adzaoneka m`munsi ululu ndi lumbar kusapeza.Izi nthawi zambiri zimakhala chifukwa mphamvu yake si yolondola ndipo minofu ya m'mimba siili yolimba mokwanira.Kukondoweza m'mimba mwagudumu la m'mimbazimafuna kulinganiza mwamphamvu.Ngati mugwedezeka kumanzere ndi kumanja panthawi yochita masewera olimbitsa thupi, obliques am'mimba adzabwera kudzakupulumutsani ndikugwira ntchito yokhazikika komanso yolinganiza.Mwanjira ina, mudzachita ma oblique a m'mimba.Ndipo ili ndi mphamvu yamphamvu kwambiri yokulira mozungulira, n'zosavuta kupanga chiuno chachikulu.Chifukwa chake ndikofunikira kudziwa momwe mungagwiritsire ntchito bwinogudumu la m'mimba!
Pali malangizo atatu kwa oyamba kumene.
1. ingoyambani kugwiritsa ntchito mawu oti kugwada, zitha kukhala zosavuta kutseka olowa.
2. onjezani pedi yokhala ndi mikangano yambiri kuti muchepetse chiopsezo.
3. patsogolo chiyambi cha chigongono olowa akhoza pang'ono kupinda, ndipo pang'onopang'ono kuwonjezera ngodya kumbuyo.
Ndiye kaimidwe kotani kangatchulidwe?Asanu otsatiragudumu la m'mimbanjira zophunzitsira zitha kugwiritsidwa ntchito.
Kugwadagudumu la m'mimba
▼ Zofunikira pakuyenda:
Kugwada malo, manja onse gwira chogwirira chagudumu la m'mimba.Ndipo kukankhiragudumu la m'mimbakuonjezera patsogolo.Kenako bwezeretsaninso pamalo ake ndikubwereza ntchitoyo.Dziwani kuti kuchira sikuyendetsedwa ndi kaimidwe ka chiuno.
▼Zigawo zophunzitsira: limbikitsa pamimba.
gudumu la m'mimbaPose Wall
▼ Zofunikira pakuyenda:
Yang'anani ndi khoma.Gwiranigudumu la m'mimbam'manja onse ndi kukankhira mmbuyo ndi mtsogolo mmwamba khoma.Wonjezerani thupi mpaka malire ndikubweza, bwerezani.
▼Zigawo zophunzitsira: minofu yam'mbuyo ndi pachifuwa.
gudumu la m'mimbaKuyimirira
▼ Zofunikira pakuyenda:
Malo agudumu la m'mimba kutsogolo kwa mapazi anu, ndi mapazi anu otalikirapo pang'ono kusiyana ndi mapewa-m'lifupi mwake.Limbikitsani gudumu kutsogolo ndikugwira mwamphamvu manja onse awiri mpaka thupi lanu likhale lopingasa pansi.Ndiye retract, ndikofunika kumangitsa pachimake pa ndondomeko ndi kubwereza.
▼Zigawo zophunzitsira: m'chiuno ndi pamimba, mapewa, mikono yakutsogolo.
gudumu la m'mimbakalembedwe ka shrimp
▼ Zofunikira pakuyenda:
Lathyathyathya thandizo boma, mbedza ndigudumu la m'mimbagwira ndi mapazi onse awiri.Bweretsanigudumu la m'mimbakuyandikira kwambiri pamimba ndi V-contraction.Ndiye kubwezeretsa ndi kubwereza ntchito.
▼Zigawo zophunzitsira: minofu ya m'mimba.
gudumu la m'mimbabodza kalembedwe
▼ Zofunikira pakuyenda:
Gona pansi.Gwirani mapazi anu pagudumu la m'mimbagwirani ndi kupinda gudumu ndi miyendo yanu.Ndiye kubwezeretsa ndi kubwereza ntchito.
▼Zigawo zophunzitsira: minofu ya m'mimba.
Nthawi yotumiza: Oct-26-2022