Kudumpha ndi chingwe ndi masewera olimbitsa thupi othandiza kuti muphunzire thupi lonse ndi kutsindika kotsimikizika pamapazi anu. Maphunziro oterowo amapangitsa kuti kutentha kukhala kovuta kuposa kuthamanga, kusintha kupirira kwa aerobic ndi Anaerobic, kulimbikitsa mafupa. Kuphatikiza apo, amatha kuchitidwa kulikonse: m'malo olimbitsa thupi, kunyumba komanso pamsewu.
"Tenga ndikuzichotsa chingwe cha mtundu wanji chomwe chiyenera kusankha momwe mungagwiritsire ntchito zolumphira ndi zomwe ali nazo zosiyanasiyana.
Momwe Mungasankhire Chingwe
Vutoli lomwe ambiri oyambira amapanga chisankho chopepuka kwambiri chopangidwa kuchokera ku PVC. Zikuwoneka kuti opepuka, isadumphira, koma sichoncho. Zikatero, palibe mayankho akuthupi. Ndizosatheka kumva momwe chingwe chimasinthira kuzungulira thupi, chifukwa chomwe sichingathe kusintha ndikulumpha pa nthawi yoyenera. Ndi kufufuza koteroko komwe mudzakhumudwitsidwa ndikukhumudwitsidwa. Dweretsani sikapu yotsika mtengo ndikugwiritsa ntchito zopepuka pang'ono. Amakulolani kuti mumve momwe chingwe chimasinthira kuzungulira thupi, lomwe lidzathandizira kuti mumvetsetse. Liwiro lidzachepa ndendende kuti mutha kuchita masewera olimbitsa thupi popanda katundu wowonjezera. ? Chingwe cholemera kwambiri, minofu imakonzedwa. Kulemera pakati ndikokwanira kuchepetsa thupi, koma chifukwa chopanga minofu minofu muyenera kufufuza kwakukulu. Kukula kwa chingwecho kumatsimikiziridwa ndi ntchito zomwe zimayimira kutsogolo kwa jumuper. Pa ntchito yothamanga kwambiri, chingwecho ndichoyenera, chifukwa chophedwa a Trocks ndi chokwanira. Oyamba amatha kusankha kutalika pogwiritsa ntchito njira yosavuta yotola chingwe cha kukula komwe mukufuna. Kuti muchite izi, lingani chingwe ndi phazi limodzi, kuponda miyendo pamodzi. Kokani chingwe kuti ayambe, kukanikiza mfundo zolumikizidwa ndi chifuwa. Chingwe sichingakhale chokwera kwambiri kapena chotsika kwambiri kuposa chifuwa. Kupanda kutero, idzafika pansi, kapena kusokonezeka. Mutha kusintha kutalika kwa chingwecho, kumangiriza mfundo pafupi ndi ma hand. Chifukwa chake mutha kusintha kukula popanda kugula chingwe chatsopano.
Zoyambira zodumpha ndi chingwe
Choyamba, ikani mayendedwe akuluakulu osakhazikika:
- Imani molunjika. Anatumiza miyendo yaying'ono m'maondo, kuyika miyendo limodzi. Maganizowo ayenera kutumizidwa nthawi zonse, chibwano chimakwezedwa: Izi ndizofunikira kuti musapume.
- Manja amatsitsidwa ndi thupi. Kwezani dzanja lanu ndikukweza mbali kumanja ngodya kumanja. Ma kanjeme a manja ndi msodzi onse ayenera kukhala pamzere womwewo. Mutha kukankhira zovala za thupi pang'ono ngati muli omasuka kwambiri. Mukamagwira ntchito ndi kulumpha, maburashi okha ndi omwe amaphatikizidwa. Nthawi zina kayendedwe kakang'ono ndi zala zanu kuti musunthe.
- Yesani kulumphira mu izi. Kutalika kwa kudumpha kumayenera kukhala koyenera. Ngati ndi yayikulu kwambiri, mudzawononga mphamvu komanso kutaya liwiro.
Mukamagwira ntchito zazikulu zonse, muli okonzeka kulumpha ndi wokunja. Yesani kuyamba ndi tempo yotsika, ndikupanga 1-2 kudumpha. Mukangokhala ndi chidaliro, onjezani nthawi. Gwira chingwe chanu ndikudumpha ndi chisangalalo.
Zosiyanasiyana zowonjezera zodumpha ndi chingwe
- Kuthamanga ndi bondo lalikulu. Kusinthana miyendo kumanja ndi kumanzere. Bondo limakwera ku chivundikiro cha pelvis ndikugona ngodya kumanja.
- Kudumpha pa mwendo umodzi. Poyamba, kudumpha pa phazi limodzi kwakanthawi, ndiye - kwa wina. Masekondi 30 aliyense adzakhala okwanira.
- Chilankhulo chokhala ndi miyendo yoswana. Pangani kudumpha ndikufalitsa miyendo yanu mbali zosiyanasiyana pamtunda wa mapewa ochulukirapo. Ndiye kudumpha m'mapazi awiri, kuyimirira pafupi.
- Kudumpha ndi kuzungulira kwa kuyimitsidwa. Mangitsani ndi kutembenuzira mwendo wamanja kuti awonekere kwa maola awiri, ndipo kumanzere ndi maola 10. Mukakhala pamalowo, kudumpha ndikusintha malo oyimilira kuti aloze mpaka maola 12. Kuteteza mawondo anu, osatembenuzira miyendo kwambiri ndipo onetsetsani kuti muli ndi mawondo pang'ono.
- Kudumphira kudumpha. Mwachidule, choyamba adayika mwendo wakumanzere, kuwerama mu bondo kumanzere kwapansi. Ndiye mukulumpha, sinthani mapazi anu: Ikani kumanzere, kugwada pang'ono pabondo.