Funso la momwe mungapangire minofu kunyumba mofulumira ndi lofunira kwa aliyense amene akufuna kukhala wokhazikika, koma nthawi yomweyo alibe mwayi wopita ku masewera olimbitsa thupi . Thupi lopopedwa ndilo chifukwa cha ntchito yayitali, yolimbikira komanso yodzipangitsa, ndipo ngati simungathe kuchita popanda maphunziro ozolowereka, ndondomeko yoganizira za kudya ndi kugwiritsa ntchito mankhwala osokoneza bongo. Ngati zolinga zanu zimangotengera minofu mu tonus, mungathe kuchita ndi machitidwe amphamvu a kunyumba. Tidzakambirana izi mosiyana mwatsatanetsatane.
Kodi mwamsanga bwanji kupopera thupi kunyumba?
Kwa minofu ya thupi lonse inabwera mu tonus, zovuta zosavuta komanso zovuta kuzigwiritsa ntchito bwino:
- akuthamanga pomwepo;
- ntchito ndi dumbbells (squats, mapapo, masewero a manja);
- machitidwe olimbitsa thupi - kukoka, kukwera, ngodya, ndi zina.
Ndibwino kuti mupange mapulani a phunziro: Mwachitsanzo, ayambe kuchita masewera 10-15 pomwepo, pitirizani kuchita masewera olimbitsa thupi ndi manja osokoneza manja, kenako - kuwonetseratu masewera olimbitsa thupi. ndiyeno kukankhira kapena kukoka. Bwerezani pulogalamuyi tsiku lotsatira, liyenera kutenga osachepera 30-40 mphindi. Kubwereza ntchito iliyonse iyenera kusankhidwa 12-15, chiwerengero cha njira - 2-3, malinga ndi msinkhu wa thupi.
Ngati mukufuna kuthamangira chifuwa chanu mwamsanga, yonjezani kuchulukitsana kwakukulu ndi zosavuta kuzichita ku zovutazo: mitengo ya palmu ikhale pambali pa chifuwa, mipiringidzo ikuyang'ana kumbali. Pakangotha mphindi imodzi, muyenera kukankhira dzanja lanu pamanja mwanu molimba momwe mungathere. Bweretsani maulendo 2-3.
Kodi mungatani kuti muzitha kuimitsa miyendo yanu panyumba mofulumira?
Pofuna kupopera minofu ya m'mapazi, m'pofunikanso kuwonjezera pulogalamu yophunzitsa zomwe zimapangitsa kuti azigwiritsa ntchito:
- Kwa minofu ya gastrocnemius : kukweza pa masokosi ndi manja onyansa. Chitani pang'onopang'ono, maselo 3 a maulendo 15. Ndiye chimodzimodzi, koma mwendo umodzi.
- Kwa minofu ya ntchafu ndi mabowo : kuwonongeka - kuimirira phokoso ndikugwiritsanso zitsulozo kutsogolo kwa iwe, kugwada, kusungunula kumbuyo. Bweretsani njira zitatu za nthawi 15.
- M'chiuno : kuwukira kwakukulu ndi zobvala zopopera manja, chifukwa 15 kubwereza mwendo uliwonse mu njira ziwiri.
Minofu yabwino kwambiri ya mwendo ndi chingwe, zomwe zingathenso kuphatikizidwa mu zovuta zovuta . Samalani, kuwonongedwa sikuli yankho ku funso la momwe mungayankhire msana kwanu kunyumba mwamsanga. Pofuna kupopera minofu ya kumbuyo, muyenera kugona pansi, konzani miyendo yanu ndikuyendetsa maulendo atatu pa nthawi 12-15.