Kuthamanga kwakukulu n'kofunika m'maseĊµera ambiri, kuphatikizapo masewera, mwachitsanzo, mu mpira wa volleyball ndi basketball. Ndicho chifukwa chake kudziwa momwe mungaphunzire kukwera pamwamba ndi kofunika komanso koyenera. Ngati ntchito yotereyi idayikidwa, ndiye kuti nkofunika kugwira ntchito yothamanga, zomwe zikutanthauza mphamvu ya minofu kukweza thupi kupita kutalika.
Kodi mungaphunzire bwanji kudumphira pamwamba?
Kuti mukwaniritse zotsatira zabwino, ndibwino kuti musankhe pulogalamu yomwe amagwiritsidwa ntchito ndi omanga thupi. Sikoyenera kuti muzichita masewera olimbitsa thupi tsiku ndi tsiku, chifukwa minofu imafuna nthawi yoti mupeze. Chiwerengero chapamwamba cha maphunziro ndi 4. Kuyankhula za momwe angaphunzire kukwera pamwamba, ndi bwino kuzindikira kuti wothamanga ayenera kukhala wolimba, wamphamvu ndi wathanzi. Ndikofunika komanso zakudya zoyenera , chifukwa kupezeka kwa kulemera kwakukulu sikulola kuti zipeze zotsatira zabwino.
Momwe mungaphunzire kulumphira pamwamba pazochitika zapakhomo:
- Kuthamanga ndi chingwe chodumpha. Ichi ndi ntchito yosavuta komanso yofikira yomwe imagwiritsidwa ntchito ndi ochita masewera olimbitsa thupi. Kudumpha pa chingwe kumakuthandizani kuti mukhale ndi gastrocnemius ndi minofu yokha. Kuti mukwaniritse zotsatira zabwino, muyenera kupukuta pansi ndi mapazi onse, pamene mutagwira mkondo, kuti mukhale pafupi. Muyenera kuyamba kudumpha kuchokera mphindi 15. ndipo pang'onopang'ono kuwonjezera nthawi kwa mphindi 30. Ndikofunika kuchita tsiku ndi tsiku.
- Masewera ndi kulumpha. Kulankhula za momwe mungaphunzirire kulumphira mmwamba, sikutheka kukumbukira zochita masewera olimbitsa thupi, zomwe zimaphatikizapo kukankhira thupi kunja. Ikani masewerawa, mutsike kumbali yowongoka pamabondo, ndiyeno tulukani kunja kwa malo awa. Nthawi yochepa imayenera kuchoka. Powonjezera matalikidwe a masewera, mutha kunyamula minofu yambiri. Ndibwino kuti tiphunzitse pa mlingo uwu: 15 zokhalapo mphindi 4. kuphwanya ndi bwalo lina.
- Dzuka pa zala zakutsogolo. Ntchitoyi idzakhazikitsa minofu ya ng'ombe . Imani pamtunda wina pamtunda, ngakhale bolodi lidzachita. Pansi ndi kukwera pa zala, kumverera kutambasula kwa minofu. Ndikofunika kumverera kutentha pamoto pakunyamula. Miyendo iyenera kukhala yosalala, monga jerks imavulaza. Muyenera kuzichita nthawi 20-30. Kuonjezera zotsatira, yonjezerani katundu, mwachitsanzo, kutenga zonyansa.
Kupititsa patsogolo ntchitoyi kumalimbikitsidwa kuti mukacheze nawo masewera olimbitsa thupi nthawi zonse. Kuti mudziwe kupita patsogolo, ndibwino kuti mwezi uliwonse uzikondwerera zotsatira zanu.