Pulogalamu ya kulimbitsa thupi imalola anthu kuchita bwino kwambiri ndi matupi awo, kupeza malingaliro monga kuyankha, kupepuka ndi zina zofunika kuchita bwino mtundu uliwonse wamasewera.
Mulimonsemo, kuphunzitsa kumafuna kuti a Njira 'yotenthetsera' zomwe zimaphatikizapo kutambasula minofu yambiri yamthupi, makamaka yomwe idzakhale gawo lantchito yotsatira. Zochita zodzipereka pantchitoyi zimadziwika ngati zolimbitsa thupi.
Pulogalamu ya kutalika Amalemba mitundu ingapo ya masewera olimbitsa thupi kupatula masewera olimbitsa thupi, ndipo ali ndi mawonekedwe omwe amachititsa kuti kukhale kosavuta: kutalika ndi pang'ono ndi pang'ono, Kutambasula minofuyo kwakanthawi 20 kapena 30. Kusunthaku kumatha kukhala ngati chiwongolero chowonjezera kukulira, ndikutenga minofu kuti ikwaniritse zosiyana. Kutambasula nthawi zambiri kumafuna thandizo la munthu wina.
Pulogalamu ya kutalika Siimodzi mwazinthu zomwe zimafunikira kuyesetsa kwambiri, kapena zomwe zimathandiza pakuchepetsa ma calories. Izi zimachitika chifukwa minofu siyopanikizika, monganso magulu ena ochita masewera olimbitsa thupi, koma minofu imangokonzedwa ndikutenthedwa kuti ichitike pambuyo pake: ziyenera kukumbukiridwa kuti minofu izizizira, ndipo mwadzidzidzi ali adakankhira pamtengo wokwera kwambiri.
Pamapeto pa masewera olimbitsa thupi, zolimbitsa thupi zimagwira ntchito kuti minofu iliyonse yomwe imagwiritsidwa ntchito isakhalebe yolimba, kuwathandiza kuti apumule.
Onaninso:
- Zochita zolimbitsa thupi
- Zochita zosinthasintha
- Mphamvu zolimbitsa thupi
- Kusamala ndi kulumikizana
Zochita zolimbitsa zimalola:
- konzekeretsa kuphunzira kwamayendedwe ena okhudzana ndi masewera,
- amachepetsa chiopsezo chovulala (makamaka kuchokera ku minofu ndi misozi)
- kuchepetsa kwambiri mavuto ammbuyo,
- kuchepetsa mavuto a minofu omwe amapezeka chifukwa chodzaza ntchito chifukwa chophunzitsidwa mopitirira muyeso,
- kuchepetsa mavuto a minofu ofunikira kuti aziyenda,
- onjezerani kupumula kwakuthupi ndi kwamaganizidwe.
Malinga ndi gawo la thupi, pali zolimbitsa thupi zosiyanasiyana. Ena mwa iwo alembedwa pansipa:
- Sinthasintha pamwamba pa phazi patsogolo, ndikupumula pamwamba pazala zanu pansi.
- Yendetsani kukhoma mukusinthasintha mwendo umodzi kutsogolo ndi winayo molunjika, kutambasula ng'ombe.
- Gwadani ndi miyendo yanu palimodzi, ndikutambasula thupi lanu osaliphimba, ndi manja anu pamakona oyenera mpaka pansi. Mwanjira iyi, onjezerani ma quadriceps.
- Atakhala pansi, mwendo umodzi utawerama ndipo wina utawongoka, yesetsani kubweretsa dzanja kulowera mwendo wowongoka.
- Ndi thunthu lowongoka ndikutambasula manja ndi miyendo, kansalu kapangidwe kake ndikusunthira manja kumapazi: kenako zidendene zimakanikizidwa pang'onopang'ono pansi, ndikulola kukulitsa tendon ya Achilles.
- Ndikutambasula phazi limodzi, kwezani linalo kupita pachifuwa, ndikutambasula m'chiuno mwanu ndi minofu yanu.
- Pamalo otsekemera, mawondo amatambasulidwa mpaka kupsinjika kwamiyendo yamiyendo kumamveka. Minofu yakumunsi yakutali ndi yolitali.
- Kutsogolo kwa khoma, ndi mtunda wautali wa mikono, iye amawachirikiza natsamira patsogolo, atagwira malowo kwa utali wonse momwe angathere. Tambasulani kumbuyo kwa mwendo.
- Manja awoloka ndipo mikono imakwezedwa mmwamba, ikukulitsa otambasula phewa.
- Kutsogolo kwa khomo lotseguka kwambiri, mikono iwiriyo imayikidwa, ndikuyesera kupita patsogolo ndi zigongono zokhomedwa pakhomo. Onjezerani ma pecs.
- Dzanja limodzi limatenga phazi kumbuyo, ndikulibweretsa kumchira, kukulitsa ma quadriceps. Ntchitoyi nthawi zambiri imafuna thandizo la mnzanu kapena khoma, kuti asataye bwino.
- Mukakhala pamaondo anu kutsogolo kwa mpando, patsogolo pake pamalumikizidwa kumbuyo kwa mutu, ndipo amadalira pampando wawo.
- Ndi nsana wanu pampando, mumayika manja anu pampando wake ndipo mumayesera kuthandizira kulemera kwake pamene mukutsetsereka pansi.
- Kuyimirira, ndikumenyetsa dzanja limodzi ndikutambasula kwinakwake, phewa lolemera limaloledwa kutsika kwambiri momwe lingathere. Mwanjira iyi, patitsani khosi.
- Yang'anani pansi, thupi litakulitsidwa komanso mitengo ikhathamira pansi, akuyesera kuti abweretse kumtunda kwa thupi, kutambasula m'mimba.
