Magulu otsutsaalinso chithandizo chachikulu chomwe chingakuthandizeni kuyendetsa masewera ovuta kwambiri.Nazi zifukwa zowonjezera gulu lotsutsa pamasewera anu!
1. Magulu otsutsaakhoza kuwonjezera nthawi yophunzitsa minofu
Kungotambasula gulu lotsutsa kungapangitse kupsinjika komweko ngati kulemera.Kuchuluka kwa kuchuluka kwa kutambasula, kumakhala kolimba kwambiri.Ndipo magulu otsutsa amasiyana ndi zolemera zaulere.Gulu lotsutsa limapereka mphamvu panthawi yonse yochita masewera olimbitsa thupi.Potero zimatha kuwonjezera nthawi yophunzitsira minofu.
2. Magulu otsutsa amatha kukhala othandiza pafupifupi muzochita zilizonse zophunzitsira
Magulu otsutsa amathanso kukuthandizani kuti mukhale ndi mphamvu popanda kudzaza minofu yanu mutavulala.Magulu ena otsutsa, makamaka aatali okhala ndi kutambasula kowonjezera, ndi abwino.Amakhala osinthasintha komanso okhazikika kuposa magulu ang'onoang'ono otambasulira ochepa omwe ndi osakwana 30 cm mulifupi.
Momwe mungagwiritsire ntchito zotsutsana moyenera?
1. Sankhani choyeneragulu lotsutsamalinga ndi mtundu wa maphunziro
Ngati maphunziro anu akuphatikiza masewera olimbitsa thupi ophatikizana ambiri, mutha kusankha gulu lalitali lolimba.Nthawi zambiri amatchedwa "super resistance bands" chifukwa amawoneka ngati magulu akuluakulu a mphira.Mtundu woterewu wa gulu lotsutsa ukhoza kuteteza kuvulala kuchokera ku maphunziro olemera.
Mukamagwiritsa ntchito magulu enaake a minofu, mumafunika kusinthasintha komanso kusinthasinthagulu lotsutsa.Izi zikuthandizani kuti mutambasule kuchokera kumakona osiyanasiyana.Apa ndi pamene mungafune kusankha mphete yopyapyala yayitali.Ndi pepala lopyapyala, lotambasulidwa, ngati riboni yayikulu.
Pazochita zolimbitsa thupi zoyenda pang'ono, monga maphunziro a m'chiuno, mutha kusankha gulu la mini resistance.Chifukwa ndi bwino kutsetsereka pa bondo kapena pamwamba pa bondo.
2. Onani "kulemera" kwa gulu lotsutsa
Magulu otsutsaamabwera mosiyanasiyana mosiyanasiyana, nthawi zambiri amakhala wopepuka kwambiri, wopepuka, wapakatikati, wolemera komanso wolemera kwambiri.Mitundu nthawi zambiri imagwiritsidwa ntchito kusiyanitsa magawo osiyanasiyana.
Ndikofunika kusankha "kulemera" koyenera kwa makhalidwe a masewera olimbitsa thupi, malingana ndi zolinga zanu.Ngati simungathe kubwereza 5 motsatana mumalo oyenera mukamapanga seti, ndiye kuti muyenera kuchepetsa kulemera pang'ono.Ngati simuli otentha kumapeto kwa maphunziro, ndiye kuti muyenera kuwonjezera kulemera kwanu pang'ono.
3. Sinthani molingana ndi malo ochitira masewera olimbitsa thupi
Mukhoza kusintha mphamvu ya masewera olimbitsa thupi, makamaka magulu a mini-resistance, malingana ndi malo a magulu otsutsa m'miyendo.
Pomwe gulu lotsutsa likuchokera ku minofu yomwe mukufuna kuchita masewera olimbitsa thupi, kulimbitsa thupi kwambiri kudzakhala kolimba.Izi zili choncho chifukwa zidzapanga lever yaitali kuti minofu isunthe.Ngati mukufuna kulimbikitsa gluteus maximus mwa kukweza mwendo kumbali, mukhoza kuika gulu lotsutsa pamwamba pa bondo m'malo mwa bondo.Mwanjira iyi gluteus maximus iyenera kulamulira ntchafu ndi mwana wa ng'ombe ndipo zotsatira zake zidzakhala bwino.
*Langizo lofunda: Osayika agulu lotsutsapamwamba pa bondo, bondo, kapena mfundo ina.Ngakhale magulu otsutsa amakhala ofewa komanso osinthika, kupsinjika komwe kumapanga kumatha kukakamiza kwambiri olowa.Izi zikhoza kuonjezera chiopsezo cha ululu kapena kuvulala.
4. Kuvuta!Kuvuta!Kuvuta!
Kuti mukhale ndi mphamvu zolimbikitsira magulu otsutsa, asungeni molimba nthawi yonse yolimbitsa thupi!Muyenera kumamva kugwedezeka kwa minofu yanu motsutsana ndi gulu lotsutsa.
Tambasulanigulu lotsutsanthawi yonse yolimbitsa thupi pakuyenda kulikonse.Mpaka mukumva ngati mukuyenera kukana kukanidwa kuti musabwererenso.Kenako sungani kupsinjika uku mosasinthasintha nthawi yonseyi.
Nthawi yotumiza: Jan-05-2023