Pulogalamu ya kusinthasintha Ndi kuthekera kwa minofu kutambasula pamene cholumikizira chimayenda. Ndi mkhalidwe wofunikira pa chisamaliro chaumoyo, komanso pakuchita masewera aliwonse a masewera: palibe chilango chomwe iwo amachita samachita ntchito zomwe zimapangitsa thupi lawo kusintha pang'ono.
Kusinthasintha ndi katundu wa malo onsewa, ndipo chifukwa chake machitidwe kuti agwiritse ntchito mozama nawonso. Izi ndizofanananso ndi msinkhu wa munthu, jenda komanso kuchuluka kwa maphunziro omwe adakhalapo: kusinthasintha mwachilengedwe kumakhala kwakukulu koyambirira kwa moyo komanso mwa akazi, koma anthu omwe aphunzitsira gawo lalikulu la moyo wawo amapanga kusiyana kwakukulu poyerekeza ndi omwe sanaphunzire.
Onaninso:
- Zochita zolimbitsa
- Zochita zolimbitsa thupi
- Mphamvu zolimbitsa thupi
- Kusamala ndi kulumikizana
Kukula kwa kusinthasintha kwa thupi kumalola kuteteza minofu komanso kumalumikizidwe kuchokera kuvulala kulikonse komwe kungachitike, kuphatikiza pakupereka mayendedwe osiyanasiyana.
Minofu yotakasuka imakhala ndi nthawi yosavuta kugwirana msanga, chifukwa chake kuthekera kokulira kwamphamvu kwambiri. Ichi ndichifukwa chake pali fayilo ya ubale wolunjika pakati pa kusinthasintha komanso kuthekera kochita mayendedwe ndi mphamvu, yomwe imalongosola ubale wolunjika pakati pa masewera ndi kusinthasintha.
Ambiri mwa anthu omwe amachita masewera olimbitsa thupi satanthauza gawo lotambasula komanso kusinthasintha pokambirana za zomwe amaphunzira. Komabe, madokotala ambiri okhudzana ndi masewera amasankha kuganiza kukonzekera thupi ngati kansalu kamene mbali imodzi imakhala yolimba, ina ndikukula kwa ntchitoyi ndipo ina ndikusinthasinthaMwachidule, umu ndi momwe thupi limatha kutambasulira.
Ponena zakumapeto kwake, kukhala osinthasintha mwina njira yoti kutha ndi mitundu ina ya ululu wosatha, zomwe anthu amakhala nazo akafika zaka zakubadwa, monga kumunsi kumbuyo.
Zochita zina zopangidwira okalamba, monga Pilates, yomwe imaphatikiza zolimbitsa thupi ndi zochitika zina zosinthasintha, kuyendetsa minofu ndikukulitsa kuyenda kwa malo.
Zochita zosinthasintha, monga tanenera, zimasiyanasiyana kutengera kuthekera ndikukonzekera kwam'mbuyo kwa omwe amazichita, koma nthawi zonse amalimbikitsidwa kuti azichita pambuyo poti achite masewera olimbitsa thupi kuti minofu ikonzekere.
Nthawi zonse, zimakhudza gwirani malowa masekondi 20 kapena 30, ndikubwereza malowo katatu kapena kanayi.
- Mangani manja anu kumbuyo kwanu, ndipo tsamira patsogolo kuti msana wanu ukhale wowongoka momwe mungathere.
- Mukutambasula manja anu, pangani nawo kuzungulira pamapewa.
- Ndi manja anu patsogolo, pindani manja anu kumbali ndikubweretsa mapewa anu palimodzi.
- Kupinda mutu patsogolo mwa kukanikiza ndi manja.
- Manja anu atakhala pakhoma, ndipo msana wanu uli wowongoka komanso zidendene zanu pansi, yesetsani kuyendetsa khoma.
- Kupanikizika kwa chigongono ndi dzanja lina, kuchokera kumbuyo.
- Dutsani dzanja limodzi patsogolo pa chifuwa, ndipo ikani dzanja linalo pachimake.
- Ikani mkono umodzi kumbuyo kwa mutu, ndipo dzanja linalo pa chigongono, ndiyeno kanikizani pansi pa chigongono osasunthira mutu patsogolo.
- Ikani dzanja lamanzere pa bondo lamanja, ndikulikankhira kumapewa akumanzere.
- Gona kumbuyo kwanu ndi miyendo yanu molunjika, ndiyeno kwezani imodzi mwa iyo ndi bondo lanu lopindika, kukoka kupita pachifuwa chanu.
- Kwezani manja anu mmodzimmodzi, mokweza kwambiri.
- Manja atakhazikika pakhoma, phazi limodzi limayikidwa patsogolo ndikubwerera m'mbuyo, kuti mulimbikire kukhoma osasokoneza chidendene cha mwendo wakumbuyo.
- Ndikupuma phazi limodzi pansi, bweretsani linalo kutchire ndi dzanja lanu.
- Mukukhala pansi, dutsani mwendo umodzi pamwamba pawo womwe watambasulidwa.
- Miyendo yanu itafalikira kawiri m'lifupi mwa mapewa anu, ikani kulemera kwanu pa mwendo umodzi mukugwada.
