Limbitsani mawondo

kulimbitsa mawondo amiyendo

Tikasinthira masewera, kaya mu masewera olimbitsa thupi kapena panja, timazindikira kuti mawondo ndi mafupa ofunikira thupi lonse. Monga ma bondo, mawondo ndiofunikira pakuyenda kwa thupi lathu lonse. Sitingachite bwino pamasewera ngati mawondo athu sali okwanira. Chifukwa chake, tikuphunzitsani zina zolimbitsa thupi kulimbitsa mawondo.

Ngati mukufuna kuphunzira kulimbitsa mawondo anu, iyi ndiye positi yanu.

Kutupa kwaminyewa

kulimbitsa mawondo

Kuti tidziwe kulimbitsa mawondo, choyamba tiyenera kudziwa momwe zimagwirira ntchito komanso momwe zimakhalira. Kulumikiza uku ndikovuta komanso kofunikira mthupi. Popanda mapiko tikadakhala nawo sitinathe ngakhale kuyenda monga timachitira. Tikamalankhula zakumangika pamalumikizidwewa, timatanthauza kuti ali ndi zinthu zambiri zomwe zimakhudzidwa. Timayamba ndi kapangidwe ka mafupa. Mu bondo, fupa la ntchafu lotchedwa femur limasunthika ndi khungu lotchedwa tibia, fupa laling'ono kwambiri lomwe limapezeka pamitsempha yotchedwa patella.

Monga mukuwonera, ndikulumikizana kwa mafupa ambiri omwe nawonso amalumikizidwa ndi minyewa ku minofu yomwe imayendetsa kusunthira. Tiyeneranso kukumbukira kuti mitsempha ndi yomwe imagwirizanitsa mafupa a bondo ndikupereka bata. Tikudziwa kuti mitanda yam'mbuyo yam'manja ndiyomwe imaletsa mzimayi kuti asabwerere kumbuyo kwa tibia. Mitsempha yam'mbuyo yam'mbuyo ndiyomwe imalepheretsa chikazi kuti chitsogolere pamwamba pa tibia. Pomaliza, mitsempha yazogwirizira zapakati ndi omwe ali ndi udindo woteteza chikazi kuti chisatsetsere chammbali.

Pogwira ntchito zonsezi ndikofunikira kulimbitsa mawondo anu kuti muzitha kuchita masewera olimbitsa thupi ndikukhala ndi thanzi labwino.

Zochita zolimbitsa mawondo

zolimbitsa bondo

Kukhala ndi minofu yamphamvu yoyendetsa ndi kukhazikika pamabondo anu kumatha kupewa mavuto akulu mtsogolo. Ambiri mwa mavutowa ndiopweteka kwambiri. Pali gawo lotchedwa vastus medialis lomwe limathandizira kutengera zovuta zomwe thupi lonse ndi malo ake amalandira mosalekeza. Pamene minofu ya quadriceps ilibe mphamvu zokwanira, kusakhazikika kumachitika. Zina zonse zomwe zilipo pa bondo zomwe tazitchula pamwambazi ziyamba kuvutika.

Chifukwa chake, tikuphunzitsani zina zolimbitsa maondo anu. Ndi masewerawa mutha kuyamba kukonza thupi kuti mupewe zowawa komanso mavuto ena azaumoyo. Kuphatikiza apo, atha kuthandizanso kukonzekera maphunziro ovuta komanso ovuta. Kumbukirani kuti ngati mukumva kupweteka m'maondo, ndikofunikira kuti mupite kwa dokotala musanayambe kuchita masewera olimbitsa thupi.

Tikuwunika zomwe ndizozochita zazikulu zolimbitsa mawondo.

Kukweza mwachikondi

Zikuwoneka ngati masewera olimbitsa thupi ndipo ndichoncho. Komabe, amathandizira kukonza kutsogolo kwa ma quads anu osagwada. Kuchita masewerawa kumatha kukhala kothandiza ngati simukukhala ndi vuto lililonse popinda cholumikizira. Mutha kulimbitsa minofu ndipo zidzakhala zofunikira kuti muzitha kuyambitsa zovuta pochepetsa kuyenda kwa cholumikizira.

Ntchitoyi ikuchitika motere:

  • Mumagona kumbuyo kwanu ndikuyika mwendo womwe umapuma mosinthasintha. Chikondi chomwe tiyenera kuchita chiyenera kukhala chowongoka kutsogolo kutsogolo.
  • Timasinthitsa phazi ndikubweretsa zala zanu kwa inu ndikusunga bondo nthawi zonse.
  • Timakweza phazi mpaka pafupifupi masentimita 20 kuchokera pansi ndipo timagwira kwa masekondi ochepa. Kenako tidzatsikanso ndikubwereza pakati pa 10 kapena 20 nthawi ndi mwendo uliwonse.

Zotanuka Band bondo

Ngati mukuchita masewera olimbitsa thupi ngati newbie kapena mukuchira chifukwa chovulala, ndizosangalatsa kuchita izi popanda gulu la mphira. Bandeji yotanuka imatha kutambasulidwa kuti iwonjezere kukana ndikugwiritsa ntchito mphamvu zambiri. Asitikali akuchitika motere:

  • Tili ndi gululo ndi phazi lakumanzere lomwe lidzakhale pansi ndikuwathandiza khoma.
  • Timakweza bondo lamanja mpaka lafika mchiuno kapena kutalika kwambiri momwe mungathere.
  • Chepetsaninso pakubwereza kwa 10-15.

Kulimbitsa mawondo anu ndi masometric squat

Zochita zamtunduwu ndizabwino kwambiri pakukulitsa mphamvu ya mawondo. Ndi ntchitoyi mumagwiranso ntchito minofu yomwe imazungulira bondo lonse komanso ntchafu ndi matako. Asitikali anachitika motere:

  • Timayamba kuyimirira ndikutsamira kukhoma kwathu kukhoma.
  • Timapita patsogolo osasunthira kumbuyo kwathu kukhoma, ndikulekanitsa mapazi athu m'chiuno. Timalowetsa m'chiuno mpaka pansi mofanana ndi mawondo. Tikhala pakati pa masekondi 20-30.

Wokhala squat

Kwa anthu omwe sachita bwino kubisalira, kusiyanasiyana kungagwiritsidwe ntchito. Mwanjira imeneyi timachepetsa bondo. Asitikali akuchitika motere:

  • Tidzaimirira ndi nsana ku mpando.
  • Timatsika mosamala mpaka mutatsala pang'ono kukhala pampando pamene tikukwera. Mapazi anu ayenera kukhala otambalala m'lifupi ndipo msana wanu uzikhala wowongoka nthawi zonse. Mutha kuchita maulendo 10-15.

Limbitsani mawondo kuti apite patsogolo

kutambasula

Chotsatira tidzaphunzitsa masewera olimbitsa thupi kuti tilimbikitse mawondo patsogolo kwambiri zomwe zingathandizenso kukonza minofu mozungulira ndi matako.

Mabwalo

Ntchitoyi imadziwika bwino chifukwa chothandiza kwambiri kugwiritsira ntchito thupi ndi m'munsi. Zimathandizira kulimbitsa ma glute, ma hamstrings, ndi ma quadriceps. Kuphatikiza apo, zimapindulitsa pakuchepetsa kupsyinjika kwamaondo ndikuwongolera kukhazikika panthawi yolimbitsa thupi. Ntchitoyi ikuchitika motere:

  • Ugone kumbuyo kwako mawondo utapinda ndi mapazi ako molunjika ndi mchiuno mwako.
  • Timayambitsa ma glutes ndikukweza mchiuno. Timagwira kwa masekondi pang'ono ndipo timapewa kugwedeza nsana wathu nthawi zonse.
  • Dzichepetseni pansi ndikugwiranso ntchito mozungulira 10-15.

Ndikukhulupirira kuti ndi chidziwitsochi mutha kuphunzira zambiri zamagulu ena olimbitsa maondo.


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