Kuchita Zolimbitsa Thupi

Kukalamba kwa thupi la munthu ndi njira yapang'onopang'ono komanso yapang'onopang'ono, ndipo ndikofunikira kulimbikitsa mapewa, chigongono, dzanja, akakolo, chiuno, ndi mawondo.

Kukalamba kwa mafupa, minofu ndi khungu ndi koyambirira kuposa kwa ziwalo zina monga mtima ndi ubongo.Pakati pa ziwalo zonse zoyenda, mwendo ndi wofunikira kwambiri pothandizira kulemera kwa thupi lonse ndikukwaniritsa ntchito zoyenda, kuthamanga, ndi kudumpha.Choncho, pamene nthawi zambiri pali kupumula kwa minofu, kufooka kofooka, ndi kuchepa kwa neuromodulation, padzakhala zovuta zambiri zoyendetsa mwendo.

Kusintha kwa miyendo kumaonekera, kotero anthu amaganiza kuti miyendo imakalamba kale.Nthawiyi, chifukwa anthu akale ndi wosasinthasintha m'munsi miyendo, kuchititsa yafupika kayendedwe, motero chifukwa mofulumira kukalamba miyendo.

Kudziwa kutikita minofu wololera ndi njira zolimbitsa thupi za bondo lolumikizana silingangolimbitsa thupi, komanso kuteteza bondo.

Njira Zisanu ndi zitatu Zosavuta komanso Zogwira Ntchito Zolimbitsa Thupi Lophatikiza Mabondo

1. Tambasulani mawondo mutakhala

Khalani pampando, ikani mapazi anu pansi, ndiyeno pang'onopang'ono muwongole kumanzere (kumanja) bondo, ndikukhalabe ndi malo kwa masekondi 5-10, ndiyeno pang'onopang'ono muike mwendo pansi, kusintha mwendo.Bwerezani 10-20 nthawi.

2. Phimbani mawondo anu molunjika

Gwirani manja anu kutsogolo kwa mutu ndikuyika mutu wanu pa iwo molunjika, ndiyeno pang'onopang'ono pindani bondo lanu pafupi ndi m'chiuno mwanu, sungani malowo kwa masekondi 5-10, kenako pang'onopang'ono ikani mwendo pansi, kusintha mwendo.Bwerezani 10-20 nthawi.

3. Zolimbitsa thupi zowonjezera

Tembenukirani bondo limodzi pachifuwa momwe mungathere, konzani ntchafu ndi manja onse kwa masekondi 5-10, kenako yongolani bondo pang'onopang'ono, kusintha mwendo.Bwerezani 10-20 nthawi.

4. Kuchita masewera olimbitsa thupi a Quadriceps

Pindani mwendo umodzi m'chiuno ndikugwira bondo ndi manja onse kumbuyo kumbuyo (kapena mothandizidwa ndi chopukutira), kukoka pang'onopang'ono mwendo m'chiuno, ndikusunga malowa kwa masekondi 5-10, kenako ndikuyiyika. pansi, kusintha mwendo.Bwerezani 10-20 nthawi.

5. Kankhani ndi kupaka ntchafu

Khalani pampando, pindani mawondo onse awiri, kulumikiza mbali zonse za kumanzere (kumanja) mwendo ndi zikhatho ndi zala za manja onse, ndiyeno kukankhira ndi kupukuta 10-20 nthawi mbali zonse za ntchafu mpaka bondo olowa ndi pang'ono. mphamvu.Kumbukirani kusintha mwendo.

6. Kankhani mwana wa ng'ombe ndi zala

Khalani pampando ndi mawondo onse awiri ndi miyendo yolekanitsidwa.Gwirani bondo ndi chala chachikulu ndi cholozera cha manja onse ndikukakamiza chala chachikulu ndi zala zina zinayi pamodzi.Kodi chala chimakankhira mbali ya mkati ndi kunja kwa ng'ombe ndi kupanga aliyense kukankha pafupi kwambiri ndi bondo.Bwerezani kukankha chala 10-20, kenaka sinthani mwendo kuti muyambirenso.

7. Menyani mozungulira bondo

Khalani pampando ndi miyendo yowongoka ndi mapazi pansi, masulani miyendo yanu momwe mungathere, ndipo pang'onopang'ono tambani mozungulira mawondo anu maulendo 50 ndi nkhonya zanu zakumanzere ndi zakumanja.

8. Dinani ndi kupukuta patella

Khalani pampando, pindani mawondo anu pafupifupi 90 °, ikani mapazi anu pansi, ikani zikhato za manja anu pa patella wa bondo, gwirizanitsani zala zanu zisanu mwamphamvu pa patella, ndiyeno pukutani patella mofanana ndi kupukuta. rhythmically kwa 20-40 zina.

Mu lack ntchito ndi chinthu chofunika kwambiri kufulumizitsa ukalamba.Choncho, anthu, makamaka okalamba, nthawi zambiri ayenera kuchita nawo zinthu zimene angathe.Kuchita masewera olimbitsa thupi, kuyenda, ndi kuthamanga, zonse n’zopindulitsa pa thanzi la anthu.