Pewani Zochita 4 "Zosachita Zinthu Zaumoyo"

Mwina kukhala ndi moyo wathanzi, kapena kuti mumange zolimba, anthu ambiri amakondana ndi kulimba, chifukwa chake, ophunzira ena adayamba kuchita chilichonse chachikulu cha APP, mabuku ophunzitsira sanagwe, kusewera maluso athunthu, koma kunena kuti, chizolowezi ndicho chokhacho choyeserera chowonadi, osatsata mwachizolowezi mchitidwe wa "master", Zochita zina zimachita zolakwika, zitha kukhala zovulaza kwambiri, zotsatirazi zidalemba mndandanda wazofala kwambiri 4 olimba kayendedwe zolondola njira maphunziro, olimba chipani mwamsanga kulemba zolemba.

1. Makankhidwe
Ophunzira olimbitsa thupi mwina sanachite zolimbitsa thupi, zolimbitsa thupi ziwalo zolimbitsa thupi: mphamvu yam'mwamba, chifuwa, mkono, pakati. Zolakwika zoyambitsa: periarthritis wamapewa, phewa mozungulira.
Njira zophunzitsira zokakamiza: choyambirira, mimba imalimbitsa, matako atsekereza, kukweza pachifuwa kuti masamba azikhala okhazikika, thupi mbali zonse ziwiri zamanja ndikulimba pang'ono kuposa paphewa, mikono yake iyenera kukhala yoyang'ana pansi. Dziwani kuti mukadzuka, mkono wanu usakhale wowongoka, wopindika pang'ono, ndipo mukagwa pansi kuchokera pansi mpaka masentimita awiri, thupi lanu liyenera kukhala lolimba komanso lochedwa, komanso osapirira.

2. Kukhala pansi
Malo omwe masewera olimbitsa thupi amakhala: mimba. Zizolowezi zolakwika zimatha kubweretsa:
Njira zolimbitsa thupi zokhazikika: gwiritsani ntchito mimba, musakakamize khosi, malo otsika kumbuyo muyenera kumamatira pansi ndi thupi limodzi, kuti mimba, kenako igwe pang'onopang'ono, mpaka tsamba lamapewa ligwere pansi, kuti Pangani mimba kukhala yolimba, iyeneranso kuyang'ana kulunjika kwa manja, maso ndi kupuma, kupuma kumene.

3. Mapulani
Ziwalo zolimbitsa thupi zothandizidwa ndi thabwa: thupi lonse, kuyesa kwakukulu kwa ndende.Kugwiritsa ntchito molakwika kumatha kubweretsa: m'chiuno, kuvulala paphewa.
Njira yolimbitsa thupi yothandizira thabwa: choyamba kalimbitsani pamimba ndi m'chiuno, kenako kwezani msana wamtundu wa m'mwamba, ndikusunga phewa. Tikamachita izi, tiyenera kusamala ndi mutu, matako ndi kumbuyo kuti tikhale ndi mzere wolunjika, khosi litakweza komanso kupuma.

4. Kukweza kwammbali kwa ma dumbbells
Dumbbell mbali yopingasa malo okwezera zolimbitsa thupi ndi: phewa. Yesetsani pambuyo pazolakwika zomwe zimayambitsa: phewa bursitis, biceps kutupa.
Njira yolondola yochitira zolimbitsa thupi mbali yakunyamula: mutanyamula dumbbell, sungani dzanja lanu pansi mukakweza, dzanja silingakhale lalitali kuposa chigongono, chigongono sichingakhale chapamwamba kuposa phewa, phewa likumira kumbuyo, mkono ukhoza kupindika pang'ono, ukamakweza mpweya, ukamayamba kutulutsa mpweya pang'onopang'ono, ukhale ndi liwiro losakhazikika, usakhale wopsa mtima.


Post nthawi: Jul-13-2021