Anatambasula kunyumba - kulimbitsa minofu ndi Mitsemphayi

Anatambasula kunyumba kumathandiza kwambiri pa Poyembekezera minofu vutoli ndi mavuto obwera ndi kaimidwe zolondola. Anatambasula Zochita kuthandiza kupewa kuvulala ndi kuwonjezera dzuwa ndi zolimbitsa thupi nthawi zonse. Komabe, tiyenera adzanyamula kukumbukira kuti magawo kwambiri yogwira pa imakungika zingachititse ngozi. Zolimbitsa thupi zimenezi ziyenera anapita mosamala. Bwino kuchita zovuta ndi chiwerengero makezana za kubwereza ndi tsiku. Pankhaniyi, kupeza zotsatira chogwirika amafunika kuphunzitsa nthawi zonse popanda kujombajomba.

Kodi mwendo anatambasula kunyumba, ndi bwino n'chiyani akatswiri. Koma n'zotheka, potengera mabuku zogwirizana kukhala ya zokambirana komanso yekha.

Kumayambiriro a maphunziro ayenera bwino kutenthetsa. Kuwala kuthamanga ndi kuyenda ndawala (pafupifupi mphindi 10) osati kuphunzitsa minofu mtima, komanso "ofunda" thupi. Magazi akuyamba mofulumira kuzungulira kudutsa mu zotengera magazi, kutentha thupi ndi miyendo. Popanda ichi chisanadze mankhwala kudzakhala kovuta kugwira Zochita ndi matalikidwe kutero. Nthawi yabwino kutambasula ikuchitika m'nyumba - madzulo. Inali pa nthawi iyi ya tsiku thupi modekha kulandira katundu ndi kukhala supple minofu.

Anatambasula kunyumba othandiza kuchita nambala inayake mikhalidwe:

- luso kudziletsa pa ukulu wa katundu minofu pamene kuchita chilichonse Tambasula;

- akupenyetsetsa udindo mutu, m'chiuno mapewa ndi miyendo pa masewera olimbitsa thupi;

- katundu lamulo mogwirizana ndi boma ambiri wathanzi, thupi tsiku lililonse akumverera mosiyana.

Kumbukirani kuti zolondola kutambasula miyendo kunyumba kumafuna nthawi kusamalira banjalo. Apa, onetsetsani kumvetsera maganizo anu.

Kotero, apa ndi Zochita ochepa chimene chimapangitsa kuti kusinthasintha kwa thupi.

Anatambasula za groin mu malo mosapumira. Muyenera kukhala pansi, mapazi likutsindikanso kuti mapazi anu anayang'ana pa mzake ndi clasp manja anagwirizana zidendene. Pang'ono pang'ono amatsamira patsogolo, kuyambira kusamukira ku mchiuno mpaka kumverera kwa kuwala anatambasula mu groin lapansi. Pa zizoloŵezi ayenera pang'ono kutambasula minofu m'mimba ndi kutulutsa. Kuti tikhalebe malo m'mapapo kutambasula kwa masekondi 45 pamene kupuma pang'onopang'ono, rhythmically. Tiyenera kuyesetsa ingapendame anachoka m'chiuno popanda Yosefera nsana wanu flexion m'munsi mwa khosi ndi mapewa. M'munsi kumbuyo asungike molunjika ndipo akuyembekezera. The yaitali munthu akhoza kukhala mu malo a anatambasula, ndi aluso adzakhala otanganidwa. Komabe, tiyenera kukumbukira kuti pasakhale malingaliro cha ululu.

Anatambasula chakumbali ya m'chiuno ndipo kumbuyo padziko ntchafu. Khala pansi, malo mwendo kwathunthu anawonjezera, phazi la kumanzere ayenera kukhudza pamwamba lamkati la ntchafu bwino. Pa nthawi yomweyo lamanja bondo yaitali mwendo ayenera kukhala mu mkhalidwe omasuka. Kupuma kunja, yambani tsopano pang'ono pang'ono linapendekeka kwa phazi wotambasula mwendo pa ntchafu olowa kumva mosavuta Tambasula. The chibwano asungike pang'ono anatambasula kutsogolo, manja ndi mapewa momasuka. Gwirani ku udindo uwu pafupifupi 45 masekondi pamene kupuma pang'onopang'ono rhythmically. Mofananamo, Chitani pa phazi lina.

Pamene kuchita masewera olimbitsa thupi ili, muyenera kuonetsetsa kuti minofu quadriceps ya ntchafu yoyenera omasuka, ndipo safuna kuwerama otsika kwambiri bondo. Komabe, m'pofunika kuchepetsa malo a mwendo yaitali phazi vertically, ndi mawondo minofu ndi zala ayenera kukhala mu mkhalidwe omasuka.

Anatambasula za quadriceps femoris minofu mu malo mosapumira. Muyenera kukhala pansi, kukhotetsa mwendo pa malo, chidendene kukhudza kunja kwa ntchafu bwino. The mwendo kumanzere akuyesetsa pa bondo ndi phazi la kumanzere akubwera ku mbali lamkati la ntchafu ya mwendo. Phazi la mwendo ayenera nditadzipatula ndipo bondo unakhota mbali imodzi. mukhoza kupitiriza kusuntha pang'ono pambali ngati inu kumva kuthamanga zosasangalatsa pa bondo la otere. Pang'onopang'ono anapanduka molunjika ku zosavuta anatambasula. Bwino, mungathe kupumula pa manja anu pansi. Khalani mu malo mpaka masekondi 45 kenako kuchita masewera olimbitsa thupi ofanana ndi mwendo wina. Inu simungakhoze kusochera kutali kwambiri, monga izi zimathandiza bondo kwa kusiya pansi, kenako katundu chachikulu ndi pa bondo wake, osati pa ntchafu.

Mukamapereka zonse ndi lonse zovuta anatambasula Zochita kunyumba zingalimbitse minofu ndi Mitsemphayi, kuwapanga kwambiri wandiweyani ndi zotanuka.