Kugwa uku akuonedwa kuti ndi imodzi mwa machitidwe olimbikitsa a kupopera minofu ya mapako ndi ntchafu. Zotsatira zabwino zili mmbuyo. Kuti mupeze zotsatira, muyenera kuchita bwino ntchitoyi.
Tisanadziwe momwe tingayambitsire miyendo yathu miyendo, tidzazindikira kuti minofu ndi yotani. Mtolo waukulu kwambiri umalandira ndi quadriceps, ndipo choyamba chimakhudza gawo lawo la pansi. Kubwerera mu zochitikazo, minofu ya kumbuyo kwa ntchafu ndi matako imakhudzidwa. Mukumangika kosalekeza ndi minofu ya makina osindikizira, ana a ng'ombe ndi minofu yambuyo. Ngati zimagwiritsidwa ntchito panthawi yophunzitsira, minofu yazithunzi zimalandira katundu.
Momwe mungapangire kusokoneza?
Kuti mutenge zotsatira zochuluka kuchokera ku zochitikazo, ndibwino kuti muchite izi zitatha masewera apamwamba. Ochita masewera ake amagwiritsa ntchito nthawi zambiri powumitsa thupi.
Tsopano tiyeni tiwone momwe kulili koyenera kuti tibwerere kumbuyo. Imani mwamphamvu, mukhoza kungocheka manja anu kapena kuwaika m'chiuno. Powonongeka, yikani mwendo umodzi mmbuyo ndikukhala pansi pa mwendo wachiwiri. Pansi mpaka ntchafu ya mwendo, yomwe imakhala kutsogolo, sidzafanana ndi pansi. Bondo la mwendo wakumbuyo siliyenera kutsika pansi. Kuti muteteze msana, mutenge phazi kumbuyo, muyenera kukankhira kumbuyo ndi kuphatikizana, ndipo thupi limapindika patsogolo. Powonongeka, bwerera ku malo oyambirira. Pangani chiwerengero chofunikanso chobwereza pamlendo uliwonse.
Malangizo a momwe mungapangire kumbuyo kumbuyo:
- Pofuna kuthandizidwa, nkofunika kugwiritsa ntchito kuchuluka kwa thupi kapena kuchepa.
- Sitikulimbikitsidwa kuchita mobwerezabwereza, chifukwa izi sizidzasintha zotsatira. Njira yabwino ndizobwereza 10-20.
- Pamene mukuyesera kuti muwononge mozama, ndibwino kunena kuti musataye malire anu, muyenera kusuntha pang'onopang'ono.
- Kuti mupeze zotsatira zoyenera ndikugwira
msana uli pamalo abwino, muyenera kupuma. - Sitikulimbikitsidwa kuchita kuchedwa pansi, pakuti sipadzakhalanso zotsatira zina, koma ndalamazo zikhoza kutayika.
- Mtundu wofunika kwambiri ndi wakuti pamene wothamanga akuwongolera thupi pansi, pamakhala zolemetsa pamatako , choncho ngati cholinga chikukupiza miyendo, onetsetsani kuti thupi liri patsogolo.
- Koma maondo, ndi abwino ngati ngodya yolondola imapangidwa m'munsi mwadongosolo la miyendo yonse.
Ndipo potsiriza, chidziwitso china chofunika kwambiri - pozama chiwonongeko, chimakhala cholemetsa pamatako.