Kuchita Zolimbitsa Thupi Motetezedwa Ndi Ululu Wamsana

Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kungathandize kulimbikitsa thanzi la msana ndi kuchepetsa mphamvu ndi kubwereza kwa zigawo za ululu wammbuyo.Kuchita masewera olimbitsa thupi kungapangitse kukhazikika kwa msana, kulimbikitsa kuyenda kwa magazi ku minofu yofewa ya msana ndikusintha kaimidwe kazonse ndi kusinthasintha kwa msana.

Koma pamene munthu akumva kupweteka kwa msana, zimakhala zovuta kudziwa nthawi yoti athetse ululu wina ndi nthawi yoti asamavutike kuti awononge msana kapena kupweteka.
Ngati mukulimbana ndi ululu wammbuyo, ndikofunikira kuti mulankhule ndi dokotala zomwe muyenera kuchita komanso zomwe simuyenera kuchita pokhudzana ndi zizindikiro zanu komanso msinkhu wanu.

Kawirikawiri, mukakhala ndi ululu wammbuyo, kuyenda kwina kuli bwino kusiyana ndi kusakhalapo, koma kuchita masewera olimbitsa thupi kungayambitse kupweteka kwambiri, ndipo kusunga izi ndi zomwe simukuzidziwa kungakuthandizeni kudziwa nthawi yoyenera kusiya.

Zochita Zolimbitsa Thupi Zopewera Ndi Ululu Wamsana

Zochita zina zolimbitsa thupi zimatha kukulitsa ululu wammbuyo kapena kuvulaza:

Chilichonse chomwe chimayambitsa kupweteka kwapakati kapena koopsa kwa msana.Osachita masewera olimbitsa thupi chifukwa cha kupweteka kwapang'onopang'ono kapena koopsa.Ngati kupweteka kumamveka ngati kupsinjika kwa minofu yocheperako ndipo kumatenga nthawi yayitali kuposa mphindi zingapo panthawi yochita masewera olimbitsa thupi, siyani masewerawa.Kukweza miyendo iwiri.Nthawi zambiri amagwiritsidwa ntchito kulimbikitsa minofu ya m'mimba, kukweza mwendo kumatha kukakamiza m'chiuno ndi msana, makamaka kwa anthu omwe ali ndi pakati.Pamene mukumva kuwawa kwa msana, kapena simunagwire ntchito zambiri za m'mimba, yesetsani kukweza miyendo yomwe imangotulutsa mwendo umodzi wokha nthawi imodzi.Zochita zolimbitsa thupi kapena zolimbitsa thupi zimatha kubweretsa zovuta pamitsempha ya msana ndi ligaments, makamaka ngati sizikuchitidwa moyenera.Pewani masewera olimbitsa thupi awa panthawi ya ululu wammbuyo ndipo m'malo mwake yesani masewera olimbitsa thupi ab ngati crunch yosinthidwa.Kuthamanga.Ziribe kanthu komwe mumasankha kuthamanga (msewu wopangidwa, malo achilengedwe kapena treadmill), kuthamanga ndi ntchito yaikulu yomwe imapangitsa kuti pakhale kupsinjika kwakukulu ndi mphamvu pamagulu onse a thupi, kuphatikizapo msana.Ndi bwino kupewa kuthamanga pa nthawi ya ululu wamsana. Chala chala chala chala chala chala chitaima.Zochita zolimbitsa thupi zala mutayimilira zimakakamiza kwambiri ma discs a msana, ligaments ndi minofu yozungulira msana.

Zolimbitsa Thupi Kuti Muyese Ndi Kupweteka Kwamsana

Zochita zina zimatha kuchepetsa ululu wanu kapena kufulumizitsa kuchira:

Back Press zowonjezera.Kugona pamimba panu, ikani manja anu pa mapewa anu ndi kukanikiza mofatsa kuti mapewa anu achoke pansi.Mukakhala omasuka, ikani zigongono pansi ndikugwira malowo kwa masekondi 10.Zochita zodekha izi ndizabwino pakutambasula kwa msana popanda torque kapena zovuta zosafunikira.Ma crunches osinthika.Kugwedeza pang'ono pamene mukugwedeza minofu ya m'mimba ndikungokweza mapewa pansi ndi bwino pamtima wanu ndipo sikungawononge msana, makamaka panthawi ya ululu wammbuyo.Gwirani crunch kwa mphindi imodzi kapena ziwiri, kenaka muchepetse mapewa anu pansi.Mapazi anu, fupa la mchira ndi kumunsi kumbuyo ziyenera kukhalabe pansi kapena mphasa panthawi yochita masewera olimbitsa thupi.Kugona pansi kapena pamphasa, tembenuzani thaulo kuseri kwa phazi lanu, tambani mwendo wanu ndikukokera thauloyo molunjika kumutu kwanu.Sungani mwendo wina pansi, ndi bondo lopindika.Gwirani malo mpaka masekondi 30.Akachita bwino, kutambasula kumeneku kungathandize kukulitsa minofu ya m'munsi mwa thupi yomwe ingakhale yonyalanyazidwa pamene ululu wammbuyo ugunda.Kuyenda.Kuyenda ndi masewera olimbitsa thupi omwe amatha kukhala othandiza makamaka kwa anthu omwe ali ndi ululu wammbuyo.Onetsetsani kuti musapite patali kapena kuyenda motalika kwambiri ngati muli ndi ululu wochepa kapena wowawa kwambiri, ndipo onetsetsani kuti malo oyendapo ndi ofanana, opanda kukwera kwambiri kapena kutsika koyambira.Imani pafupi phazi kuchokera pakhoma ndikutsamira kumbuyo mpaka msana wanu ukhale wosalala pakhoma.Pang'onopang'ono tsitsani khoma, ndikumangirira msana wanu mpaka mawondo atapindika.Gwirani malowo kwa masekondi pafupifupi 10, kenako tsitsani pang'onopang'ono m'mwamba.Ma Wall sits ndi abwino kugwira ntchito ntchafu ndi glute minofu popanda kupsyinjika pa msana chifukwa chothandizidwa ndi chitetezo ku khoma.

Ndi malingaliro olakwika omwe anthu ambiri amawadziwa kuti muyenera kugona kapena kusasuntha kwambiri mukamamva kuwawa kwa msana.Akatswiri ambiri a zaumoyo a msana amalimbikitsa zosiyana ndi odwala awo.Makamaka mutalandira kuwala kobiriwira kuchokera kwa dokotala wanu, kuyamba kuchita masewera olimbitsa thupi pamene msana wanu ukupweteka kungakupangitseni kumva bwino mwamsanga kuposa momwe mungazindikire.