Panjira yofunafuna thanzi ndi kaimidwe kabwino, kusankha njira yoyenera yochitira masewera olimbitsa thupi ndi zida ndikofunikira kwambiri. Makina opondaponda ndi oimikapo manja, monga zida ziwiri zodziwika bwino zolimbitsa thupi, chilichonse chili ndi ubwino wake wapadera. Ngati ataphatikizidwa mwasayansi ndikugwiritsidwa ntchito, amatha kubweretsa kusintha kwabwino mthupi lathu. Nkhaniyi ichita kusanthula mozama kuchokera ku lingaliro la sayansi yamasewera kuti iwulule chinsinsi cha mgwirizano pakati pa maphunziro a aerobic pama treadmill ndi kutambasula kumbuyo pama handstands.
Ubwino wa masewera olimbitsa thupi a aerobic pa treadmill
Kulimbitsa ntchito ya mtima ndi mapapo
Kuchita masewera olimbitsa thupi olimbitsa thupi pogwiritsa ntchito makina opumira, monga kuthamanga kapena kuyenda mwachangu, kungawonjezere kwambiri kugunda kwa mtima ndi kupuma. Pamene nthawi yochita masewera olimbitsa thupi ikuwonjezeka, mtima umafunika kupompa magazi mwamphamvu ndipo mapapo amafunika kusinthana mpweya bwino, motero pang'onopang'ono kukulitsa ntchito za mtima ndi mapapo. Ndi kupirira kwa nthawi yayitali, kupirira thupi ndi mphamvu ya aerobic zidzawonjezeka kwambiri, kuchepetsa chiopsezo cha matenda a mtima ndi kupuma.
Maseŵera olimbitsa thupi a minofu
Mukamachita masewera olimbitsa thupi pa treadmill, quadriceps, hamstrings, minofu ya miyendo, ndi gluteus maximus ya matako, ndi zina zotero.
Minofu yonse ikuluikulu imagwira ntchito ndipo imachita masewera olimbitsa thupi mokwanira. Kupindika ndi kumasuka kwa minofu imeneyi sikuti kumangothandiza kuonjezera kagayidwe ka thupi m'thupi ndikulimbikitsa kuwotcha mafuta, komanso kumawonjezera mphamvu ya minofu ndi kulimba mtima. Nthawi yomweyo, gulu lalikulu la minofu lidzatenga nawo mbali pakusunga bata ndi kukhazikika kwa thupi, motero lidzapeza mphamvu zina.
Sinthani kaimidwe ka thupi
Kaimidwe koyenera kothamanga n'kofunika kwambirimasewera olimbitsa thupiMunthu akasunga chifuwa chake kunja, mutu wake mmwamba, mapewa ake atamasuka, manja ake akugwedezeka mwachibadwa ndipo masitepe ake ali pakati, thupi lake lidzakhala lolimba komanso lokhazikika. Kupitiliza kuchita masewera olimbitsa thupi mothamanga ndi kaimidwe koyenera kameneka kwa nthawi yayitali kungathandize kukonza kaimidwe koipa monga hunchback, kuchepetsa ululu wa msana ndi khosi, komanso kupangitsa thupi kukhala loyimirira bwino komanso lokongola.
Ubwino wotambasula kumbuyo pa makina opindika
Chepetsani kuthamanga kwa msana
M'moyo watsiku ndi tsiku, msana umakhala ndi kulemera kwa thupi ndi kupsinjika kosiyanasiyana kwa nthawi yayitali, zomwe zingayambitse kupanikizika kwakukulu pakati pa vertebrae ndikuyambitsa mavuto okhudzana ndi msana. Mukachita kutembenuza makina opindika, thupi limakhala lopindika. Njira yokoka imasintha, ndipo msana sulinso ndi kupanikizika kwakukulu koyima. Kupanikizika pakati pa ma disc a intervertebral kumatulutsidwa, ndipo malo pakati pa vertebrae amakulitsidwa. Izi zimachepetsa kutopa ndi kupsinjika kwa msana ndipo zili ndi tanthauzo labwino popewa ndikuwongolera matenda ena a msana.
Limbitsani mphamvu yapakati
Kuti musunge malo okhazikika a dzanja lanu pa makina oimirira ndi manja,Gulu la minofu yapakati liyenera kugwiritsa ntchito mphamvu mosalekeza. Magulu a minofu yapakati monga rectus abdominis, transverse abdominis, minofu yamkati ndi yakunja yopingasa, ndi minofu ya m'munsi mwa msana zimagwirira ntchito limodzi kuti thupi likhale lolimba komanso lokhazikika. Kudzera mu maphunziro obwerezabwereza a manja, minofu yapakati imalandira masewera olimbitsa thupi amphamvu, ndipo mphamvu ndi kupirira zimakula nthawi zonse. Mphamvu yamphamvu yapakati sikuti imangothandiza kukhala ndi kaimidwe kabwino tsiku ndi tsiku, komanso imapangitsa kuti thupi lizigwira bwino ntchito pamasewera osiyanasiyana ndikuchepetsa chiopsezo chovulala.
Limbikitsani kuyenda kwa magazi
Mukayimirira ndi dzanja, njira yoyendera magazi m'thupi imasintha, zomwe zimapangitsa kuti magazi m'miyendo ndi m'mapazi abwerere mosavuta kumtima ndi ubongo. Kupita patsogolo kumeneku kwa kubwerera kwa magazi kumathandiza kuchepetsa kupanikizika kwa mitsempha ya m'mapazi ndikuletsa ndikuchepetsa mitsempha ya m'mapazi. Nthawi yomweyo, magazi ambiri amapita ku ubongo, kuwapatsa mpweya ndi michere yokwanira, kusintha kayendedwe ka magazi mu ubongo, kupangitsa anthu kumva bwino, komanso kukulitsa chidwi ndi luso loganiza.
Lingaliro la maphunziro ogwirizana pakati pa awiriwa
Ndondomeko ya maphunziro
Ndikofunikira kuyamba ndi masewera olimbitsa thupi pa treadmill kuti thupi lizitenthetse thupi mokwanira, kuonjezera kugunda kwa mtima ndikufulumizitsa kuyenda kwa magazi, motero kukonzekera masewera olimbitsa thupi otsatira. Mukamaliza masewera olimbitsa thupi, chitani masewera olimbitsa thupi oyenera komanso opumula, kenako yambani kugwiritsa ntchito makina oimika manja kuti muwongolere kumbuyo. Kukonzekera kumeneku sikungoteteza kuvulala panthawi yophunzitsa thupi chifukwa thupi silikutentha mokwanira, komanso kumathandiza thupi kuti livomereze bwino momwe makina oimika manja amawongolere ...
Kulamulira nthawi ndi mphamvu
Malinga ndi thanzi la munthu komanso mphamvu zake zochitira masewera olimbitsa thupi, nthawi ndi mphamvu ya masewera olimbitsa thupi pa treadmill ndi masewera olimbitsa thupi pamakina oimirira ndi manjakuyenera kulamulidwa moyenera. Kawirikawiri, maphunziro a aerobic pa treadmill amatha kukhala kwa mphindi 20 mpaka 60, ndipo mphamvu yake ndi yoti munthu athe kupuma pang'ono koma akulankhulana mosavuta. Pa maphunziro a makina oimirira ndi manja, oyamba kumene angayambe ndi mphindi zochepa nthawi iliyonse ndikuwonjezera pang'onopang'ono mpaka mphindi 10 mpaka 15. Pamene kusinthasintha kwa thupi lawo kukukulirakulira, nthawiyo ikhoza kukulitsidwa moyenera, koma siyenera kukhala yayitali kwambiri. Nthawi yomweyo, samalani ndi kumva momwe thupi lanu limachitira panthawi yophunzira kuti mupewe kutopa kwambiri kapena kuvulala.
Makonzedwe a pafupipafupi
Phatikizani maphunziro ogwirizana a ma treadmill ndi ma handstand mu dongosolo lanu la masewera olimbitsa thupi la sabata iliyonse, ndipo tikukulimbikitsani kuchita izi katatu mpaka kanayi pa sabata. Kuchita masewera olimbitsa thupi kotereku sikungopatsa thupi mphamvu zokwanira zolimbitsa thupi kuti lizisinthasintha komanso kusintha, komanso kuwonetsetsa kuti thupi lili ndi nthawi yokwanira yochira ndikusinthasintha, kupewa zotsatirapo zoyipa zomwe zimadza chifukwa chochita masewera olimbitsa thupi mopitirira muyeso.
Kusamalitsa
Mukamachita masewera olimbitsa thupi pogwiritsa ntchito makina opumira matayala ndi ma handstand, ndikofunikira kutsatira njira zoyenera zogwiritsira ntchito. makina opumira matayala, sinthani liwiro lanu ndi kutsetsereka kwanu bwino, imani molimba ndipo gwirani mwamphamvu kuti musagwe. Mukamagwiritsa ntchito makina opindika, onetsetsani kuti zidazo zayikidwa bwino, ngodya yasinthidwa bwino, ndipo zida zotetezera chitetezo zoyenera zavalidwa. Kwa anthu omwe ali ndi matenda osatha monga kuthamanga kwa magazi ndi matenda a mtima kapena omwe ali ndi matenda enaake, ayenera kufunsa upangiri wa dokotala asanayambe maphunzirowa kuti atsimikizire kuti masewerawa ndi otetezeka.
Kuchita masewera olimbitsa thupi pogwiritsa ntchito makina opumira ndi kulimbitsa thupi pogwiritsa ntchito makina opumira ndi manja kuli ndi ubwino wake wapadera. Mwa kuphatikiza mwasayansi ndikuchita maphunziro ogwirizana motsatira njira yoyenera yophunzitsira, angathandize kwambiri kuchepetsa kuthamanga kwa msana, kulimbitsa mphamvu ya m'mimba, komanso kukonza kaimidwe ka thupi. Kudzera mu maphunziro oterewa, titha kukonza thanzi lathu lakuthupi bwino, kupanga kaimidwe kabwino ndikusangalala ndi moyo wathanzi komanso wabwino.
Nthawi yotumizira: Juni-30-2025