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Muyenera Kuwonera

Musaphonye

Kunyumba Zaumoyo Zakudya zolimbitsa thupi Zakudya Zolimbitsa thupi oi-Amritha K Wolemba Amritha K. pa June 26, 2019

Kukula msinkhu mutakwanitsa zaka 18 kuli pafupi kuthekera. Komabe, sizitanthauza kuti ndizosatheka! Kutalika kwanu komanso momwe mumakhalira kutalika kumakhudzidwa ndi zinthu zingapo monga chilengedwe, mahomoni, majini, ndi zakudya. Koma, silinena kuti palibe njira zomwe zingakuthandizeni kukulira.

Kuchita masewera olimbitsa thupi ndi gawo loyamba komanso lofunika kwambiri lomwe limakuthandizani kuti mukhale ndi kutalika kwina. Kuti muonjezere kutalika kwanu muyenera kutambasula msana wanu, khosi ndi minofu ya mwendo ndipo izi zitha kupezeka mosavuta ndikulimbitsa thupi kosavuta ^[1] .

Nazi zina mwazochita zothandiza kwambiri zomwe zingakuthandizeni kukulitsa kutalika kwanu ^[ziwiri] .

Zochita Zowonjezera Kutalika Kwanu

1. Kulendewera

Pogwiritsa ntchito manja anu ngati chithandizo, ikani thupi lanu pansi. Izi zimathandizira kutambasula minofu yanu, potero kukulitsa kukulitsa kutalika kwanu ^[ziwiri] .

Momwe

Dikira pa bala pogwiritsa ntchito manja anu.
Sungani mikono yanu ndi msana molunjika.
Khalanibe pamalopo kwa masekondi 30.
Bwerezani chimodzimodzi katatu katatu tsiku lililonse.

2. Kuthamanga

Chimodzi mwazinthu zofunikira kwambiri zokulitsa msinkhu wanu, kuthamanga kumathandizira kuti miyendo yanu izitalika. Imagwira bwino mukamatha msinkhu, koma imatha kuchitika nthawi iliyonse m'moyo wanu ^[3] .

3. Kudumpha

Zonse zosangalatsa komanso zopindulitsa, kudumphadumpha kumathandizira kukulitsa kutalika kwako chifukwa kumafuna kulumpha. Kulumpha ndikudumpha chingwe kumalimbitsa miyendo yanu ndikuwapangitsa kukhala aatali pomalizira pake kukuthandizani kuti mukhale wamtali ^[ziwiri] .

Zindikirani : Mukamadumpha ndikulumphalumpha, onetsetsani kuti miyendo yanu yonse imasiya ndikutera pamtunda nthawi yomweyo.

4. Mawondo owongoka

Kuyeserera izi kumathandiza pakupangitsa minofu ya ng'ombe yanu kukula. Malire owongoka, monga momwe dzinalo likusonyezera, kukulitsa minofu mozungulira - potero ndikupangitsa kuti ukhale wamtali.

Momwe

Imirirani ndikusunga miyendo yanu pang'ono motalikirana.
Bwerani pansi ndikuyesera kukhudza pansi.
Musagwadire mawondo anu.
Bwerezani kangapo maulendo 7-8.

5. Chala chimakweza

Ntchitoyi ndi yosavuta kuichita. Mukamagwiritsa ntchito zala zanu zazing'ono ndikufika mmwamba, minofu m'manja mwanu, komanso miyendo yanu, imatalikirana ^[4] .

Momwe

Imani pa zala zanu zakumbuyo ndi msana wanu molunjika.
Tambasulani minofu m'miyendo yanu ndikufika mmwamba.
Nthawi yomweyo, ikani manja anu mmwamba kuyesera kufikira padenga.
Bwerezani monga mwa kufuna kwanu.

6. Miyendo

Njira imodzi yosavuta yokulitsira kutalika ndi kukweza miyendo. Mukamagwiritsa ntchito miyendo yolimbitsa thupi, miyendo yanu imadutsa njira yovuta yotambasula - zomwe zimapangitsa kutalika kwakwe.

Momwe

Gona pansi nkhope yanu ndi manja anu pansi.
Ikani manja anu m'mbali mwa chifuwa chanu.
Kwezani miyendo yanu yonse momwe mungathere, kwinaku mukuwongolera mapazi anu molunjika komanso palimodzi.
Thandizani msana wanu ndi manja anu, ngati mukufunikira.
Bwerezani zomwezo kwa mphindi pafupifupi 10 ndikubwereza kulikonse kwakukhala kwa masekondi 60.

7. Kukankha mwendo kwina

Kupangidwa kuchokera ku 'Tae Kwon Do', mtundu wankhondo waku Korea, kukankha mwendo kwina kumathandizira kukulitsa minofu pamapazi anu ^[ziwiri] .

Momwe

Imani molunjika pa mphasa.
Tambasulani thupi lanu mpaka kutambasula mwendo wanu wakumanja.
Ikani manja anu pafupi ndi chifuwa chanu ndipo zisunge zolimba.
Yambani kukankha kuthambo pafupifupi masekondi 30 ndikubwereza izi ndi mwendo wanu wamanzere.

8. Masamba olumpha

Kuchita masewerawa kumathandiza kuti thupi lanu likhale lolimba komanso limalumikizana ndi thupi, lomwe limathandizanso kukulitsa kutalika kwanu ^[5] .

Momwe

Yambani ndi mawonekedwe abwinobwino.
Dzichepetseni mu squat pochepetsa m'chiuno mmbuyo ndi pansi, mukugwada.
Dzilimbikitseni ndi miyendo yanu pamene mumatuluka mu squat ndikudumpha.

9. Mermaid kutambasula

Kuchita masewerawa kumaphatikizapo kutambasula thupi lanu (magulu angapo a minofu yomwe imayenda pakati pa nthiti) ndi minofu yamapewa. Kukhazikika kumafuna kuti thupi lanu likhale lolunjika ndipo limakhudza phewa lanu, pomwe kutambasula kwa minofu kumakuthandizani kuti mukhale wamtali.

Momwe

Khalani pansi mawondo anu atawerama pansi kumanzere.
Gwiritsitsani akakolo anu ndi dzanja lanu lamanzere.
Kwezani dzanja lanu lamanja, kwezani ndikufikira pamutu panu.
Muzimva bwino mbali yakumanja ya torso yanu.
Gwiritsani masekondi 20 mpaka 30.
Bwerezani kumbali inayo.

10. Matabwa ammbali

Kuchita masewera olimbitsa thupi kumathandizira kutambasula minofu yanu yamiyendo, monga zochita zina zambiri zomwe zingakuthandizeni kukulitsa msinkhu wanu. Zimathandizanso kuti miyendo yanu ikhale yolimba komanso yopyapyala ^[ziwiri] .

Momwe

Gona ndi mbali yako, ndikusunga mapewa ako molunjika pansi pa khosi lako.
Tambasulani miyendo yanu ndikuyika dzanja lanu lamanzere m'chiuno mwanu chakumanzere.
Thandizani abambo anu mutakweza m'chiuno mwanu ndikufikira pamtunda wa dzanja lanu lamanja.
Pangani thupi lanu kulumikizana pansi.
Khalani m'malo mwa masekondi 30.

Zolimbitsa Thupi Lanu Lam'mwamba

11. Pelvic kusintha

Kuchita masewera olimbitsa thupi kumathandizira kupindika kwa msana wanu wam'munsi ndi kumbuyo, motero kumapangitsa kutalika kwanu ^[ziwiri] .

Momwe

Gona pamphasa ndi mapewa anu atagona pansi.
Sungani manja anu atatambasula mbali ndi manja anu akuyang'ana pansi.
Bwerani mawondo anu ndi kuyandikira mapazi anu pafupi ndi matako.
Arch kumbuyo kwanu, kotero kuti mafupa a chiuno amakwezedwa.
Gwiritsani matako ndikulola miyendo ndi mapewa zikuthandizireni kulemera kwanu.
Gwiritsani malowo kwa masekondi 30 ndikubwereza.

12. Kutambasula mbali

Kuyimirira ndikutambasula pamalo amenewa kumathandiza kuti minofu yanu ikule ndikukula. Kutambasula kwammbali kumalimbitsa ndikulimbitsa minofu yapakati. Izi ndizothandiza kutambasula minofu yanu kuchokera kumbuyo mpaka paphewa ^[6] .

Momwe

Imani molunjika ndikusunga mapazi anu pamodzi.
Mangani manja anu palimodzi, mutambasula pamutu panu.
Pindani thupi lanu lakumanja kumanja.
Gwirani masekondi 20 ndikubwerera koyambira.
Bwerezani kutambasula kawiri ndikusintha mbali.

13. Malo otsika otsika

Kuchita masewerawa kumafuna kuti mugwaditse msana wanu komanso thupi lanu, lomwe ndi njira zowongoka kwambiri kuti muwonjezere kutalika kwanu. Kutambasula thupi lakumtunda kumakhala kovuta, koma kuchita zotchinga zazing'ono kumathandizira kusuntha minofu.

Momwe

Tsekani manja anu ndi zala zanu.
Tambasulani manja anu kutsogolo kwa mwendo wanu wakumanja.
Pindani mwendo wakumanja ndikutambasula mwendo wanu wamanzere.
Tambasulani momwe mungathere ndikukhala momwe muliri masekondi 30.

14.Pitani patsogolo msana

Poyang'ana kumbuyo kwanu, mitsempha yanu, ndi m'mimba mwanu, kutsogolo kwa msana kumathandizira kutambasula ndikupangitsa kutalika kwa ziwalo za thupi lanu, kukuthandizani kuti mukhale wamtali ^[ziwiri] .

Momwe

Khalani wamtali ndikukhala ndi miyendo yolunjika.
Falitsani miyendo yanu pang'ono ndikukhala wamtali momwe mungathere kuchokera pansi pa msana wanu.
Tambasulani manja anu ndikufikira pazidendene zanu, ndikulumikiza minofu yanu ya mwendo.
Gwirani m'njira yoti msana wanu upange C, kuyang'ana m'mimba mwanu.

15. Ulemerero ndi mlatho wa mchiuno

Kuchita izi kumathandiza kuti mukhale osinthasintha komanso kuti muwonjezere kutalika kwanu. Mwa kutambasula maondo osunthika, msana wanu wam'mbali umatambasulidwa, komanso kumbuyo kwa ntchafu zanu.

Momwe

Gona kumbuyo kwako ndipo tambasula manja ako kuti ugwire akakolo ako.
Kwezani mawondo anu ndi m'chiuno mofanana pansi.
Malizitsani kukweza torso yanu m'chiuno, ndikutambasula msana wanu.

16. Malo osambira

Amatchedwanso maphunziro a kuuma, kusambira pansi kumachitika ndi cholinga chokulitsa kutalika kwanu ndikuwongolera kusinthasintha kwa minofu ya thupi.

Momwe

Gona pamalo athyathyathya ndikukweza miyendo yanu mmodzimmodzi.
Tambasulani manja anu kutsogolo ndikutsanzira momwe mumasambira.
Chitani izi kwa mphindi 10-15.

17. Kupindika mbali

Ntchitoyi ikuyang'ana kutambasula m'chiuno mwanu. Kuphatikiza apo, zimathandizira kulimbitsa mbali yanu yam'mbali, kulimbitsa pachimake ndikusintha momwe mukukhalira zomwe zikuthandizira kukulitsa kutalika kwanu ^[ziwiri] .

Momwe

Imani mozungulira ndi mapazi anu atagona pansi.
Pindani thupi lanu chammbali ndikutambasula momwe mungathere.
Gwiritsani ntchito masekondi 30.
Bwerezani ndi mbali ina ya thupi.

Chitani Zolimbitsa Thupi Lanu Lotsika

18. Mmodzi lep akudumpha

Kuphatikizika kosangalatsa komanso zolimbitsa thupi, kudumphira mwendo umodzi kumayikidwa pakulimbitsa mphamvu ya thupi lanu lakumunsi, potero kumathandizira kukulitsa kutalika kwanu ^[7] .

Momwe

Ikani manja anu molunjika kuloza kudenga.
Kudumphira mwendo wanu wakumanzere maulendo khumi.
Yendani kumanja kwanu kwamanja kakhumi.
Bwerezani.

Onani Zolemba Pazolemba

[1]Kwa, H. S. S. H. H. (2016). Momwe Mungalimbikitsire Hormone Yokula Kuti Yakule Kukula Mwachilengedwe. Nyenyezi.
[ziwiri]Decathalaon. (nd). ZOCHITIKA ZABWINO ZA 30 ZOKULITSITSA MITUNDU [Blog post]. Kuchokera ku, https://sportsadvice.decathlon.in/advice-alias/30-best-exercises-increase-height-tp_14731
[3]Hermanussen, M., & Scheffler, C. (2019). Kutalika kwa thupi ngati chizindikiritso. Mapepala pa Anthropology, 28 (1), 47-60.
[4]Milgrom, C., Finestone, A., Levi, Y., Simkin, A., Ekenman, I., Mendelson, S., ... & Burr, D. (2000). Kodi zolimbitsa thupi zimakhudza kwambiri ma tibial kuposa kuthamanga?. Magazini yaku Britain yokhudza zamankhwala, 34 (3), 195-199.
[5]Carvalho, A., Mourão, P., & Abade, E. (2014). Zotsatira zamaphunziro amphamvu kuphatikiza plyometric yapadera pakapangidwe kathupi, kutalika kwakulumphira ndikukula kwamphamvu kwamiyendo mwa osewera osanja a mpira wamwamuna: kafukufuku wamilandu. Zolemba za kinetics yaumunthu, 41 (1), 125-132.
[6]Bobbert, M.F, & Van, A. S. (1994). Zotsatira zolimbitsa minofu pakulumphira kopingasa: kafukufuku wofanizira. Mankhwala ndi sayansi mu masewera ndi masewera olimbitsa thupi, 26 (8), 1012-1020.
[7]González-Ravé, J. M., Machado, L., Navarro-Valdivielso, F., & Vilas-Boas, J. P. (2009). Zotsatira zoyipa zolimbitsa thupi zolemetsa, zolimbitsa thupi, komanso zolemetsa komanso zolimbitsa zolumpha pa squat ndikulumpha motsutsana ndi magwiridwe antchito. Journal of Strength & Conditioning Research, 23 (2), 472-479.