Ngati mukufuna kukhala ndi thupi lathanzi komanso minofu yolimba, kuwonjezera pa kulimbitsa thupi ndi kuchita masewera olimbitsa thupi aerobic, kutambasula ndi gawo lofunikira. Ngakhale kutambasula kungawoneke kosavuta, ubwino wake sungakhoze kunyalanyazidwa.

Nawa maubwino 6 a maphunziro otambasula mosasinthasintha.

1. Chepetsani kuvulala pamasewera

Kutambasula musanayambe kuchita masewera olimbitsa thupi kumapangitsa kuti minofu ikhale yofewa komanso kuchepetsa chiopsezo cha kuvulala. Maphunziro otambasula amatha kuonjezera kusinthasintha kwa mgwirizano, kupangitsa thupi kukhala loyenera, komanso kuteteza kuvulala kwamasewera monga sprains.

2. Wonjezerani kusinthasintha kwa minofu

Kuchita masewera olimbitsa thupi nthawi zonse kumapangitsa kuti minofu ikhale yofewa ndikuwonjezera kusinthasintha kwa thupi. Izi sizingakupangitseni kukhala othamanga kwambiri pamasewera, ndikosavuta kumaliza mayendedwe ovuta, komanso moyo watsiku ndi tsiku wopinda, kukweza miyendo ndi zochita zina zimakhala zosavuta.

3. Kuthetsa kutopa kwakuthupi

Anthu omwe nthawi zambiri amakhala kuntchito amakhala otopa kwambiri komanso amapweteka minofu. Ndipo maphunziro otambasula amatha kuthetsa kutopa kumeneku, kuti thupi likhale lomasuka komanso lokhazika mtima pansi. Maphunziro otambasulira bwino m'moyo watsiku ndi tsiku angapangitse thupi ndi ubongo kukhala maso komanso kuwongolera magwiridwe antchito.

4. Sinthani kaimidwe kosauka

Anthu ambiri chifukwa cha kaimidwe kolakwika kwa nthawi yayitali, kapena chizolowezi chopindika, kupindana ndi machitidwe ena oyipa, zomwe zimadzetsa mavuto osiyanasiyana m'thupi. Ndipo maphunziro otambasula amatha kuyambitsa gulu la minofu ya thupi, kuthandizira kusintha machitidwe oyipawa, kupanga mawonekedwe olunjika, kusintha mawonekedwe awo.

5. Kupititsa patsogolo masewera olimbitsa thupi

Kutambasula nthawi zonse kumapangitsa kuti minofu yanu ikhale yolimba komanso yolimba. Mwanjira imeneyi, thupi lanu likhoza kukhala logwirizana komanso lokhazikika panthawi yochita masewera olimbitsa thupi, kuonjezera zotsatira ndi zosangalatsa zolimbitsa thupi.

6. Sinthani maganizo anu

Pa maphunziro otambasula, muyenera kuyang'ana, kumasuka, ndi kupuma, zomwe zingathe kusintha maganizo anu. Ndipo maphunziro otambasula amadziwikanso ngati njira yochepetsera nkhawa ndikupangitsa kuti mukhale odekha komanso okhazikika.

Awa ndi mapindu asanu ndi limodzi a maphunziro otambasulira mosasinthasintha omwe ndikuyembekeza kuti mutha kuwaphatikiza mu pulogalamu yanu yolimbitsa thupi kuti mukhale ndi thanzi labwino, thupi logwira ntchito.