Mipira Yolimbitsa Thupi: Ultimate Guide to Benefits, Kukula & Zolimbitsa Thupi

Mwinamwake mwawonapo imodzi koma mukudabwa chomwe mungachite nayo.

Mpira wolimbitsa thupi ndi chida chophunzitsira chamitundumitundu chomwe chingagwiritsidwe ntchito Thupi, physiotherapy ngakhale pa nthawi ya mimba. A bal opangidwa ndi zinthu zofewa ndipo nthawi zambiri amadzazidwa ndi mpweya, m'mimba mwake amasiyana 45 mpaka 85 centimita ndipo kupanikizika kumatengera munthu amene akuugwiritsa ntchito.

M'nkhaniyi ndikukambirana zonse zokhudza ubwino wa mpira wolimbitsa thupi, momwe mungaphunzitsire nawo komanso zomwe muyenera kuziganizira pogula.

Chilichonse chomwe muyenera kudziwa za mpira wolimbitsa thupi

Kodi mpira wolimbitsa thupi ndi chiyani?

Mpira wolimbitsa thupi, womwe umadziwikanso kuti mpira wa masewera olimbitsa thupi kapena masewera olimbitsa thupi, ndi chida chophunzitsira chamagulu ambiri chomwe chimagwiritsidwa ntchito polimbitsa thupi, physiotherapy komanso ngakhale pa nthawi ya mimba. Mpirawo umapangidwa ndi zinthu zofewa ndipo nthawi zambiri umadzazidwa ndi mpweya. Kutalika kwake kumachokera ku 45 mpaka 85 centimita ndipo kupanikizika kungathe kusinthidwa pochotsa tsinde la valve ndikupukuta kapena kupukuta mpirawo.

Ndi magulu ati a minofu omwe mungalimbikitse ndi mpira wolimbitsa thupi?

Mpira wolimbitsa thupi ndi chida chophunzitsira chosunthika chomwe mungagwiritse ntchito kulimbikitsa magulu osiyanasiyana a minofu, kuphatikiza:

• Minofu yapakati
• Minofu ya mkono
• Minofu ya miyendo
• Minofu yakumbuyo

Kodi mumagwiritsa ntchito bwanji mpira wolimbitsa thupi?

Nazi njira zingapo zomwe muyenera kutsatira mukamagwiritsa ntchito mpira wolimbitsa thupi:

1. Sankhani malo athyathyathya ndipo onetsetsani kuti mpirawo ndi woyera komanso wouma.
2. Yang'anani kuthamanga kwa mpira ndikusintha ngati kuli kofunikira.
3. Yambani ndi masewera olimbitsa thupi osavuta ndipo pang'onopang'ono pangani masewera olimbitsa thupi ovuta.
4. Gwiritsani ntchito mpira nthawi zonse kuti muwonjezere phindu.

Kodi mungagule kuti mpira wolimbitsa thupi?

Mipira yolimbitsa thupi imapezeka m'masitolo ogulitsa zinthu zamasewera komanso ogulitsa pa intaneti. Derbystar ndi Veen ndi mitundu yotchuka yomwe imapereka mipira yolimbitsa thupi. Kuphatikiza pa mipira yolimbitsa thupi, palinso zida zina zophunzitsira monga mphasa zolimbitsa thupi, zodzigudubuza thovu ndi midadada ya yoga zomwe mungagwiritse ntchito kuti muwongolere maphunziro anu.

Ngati muli ndi mafunso okhudzana ndi kugwiritsa ntchito mpira wolimbitsa thupi kapena mukufuna upangiri waumwini, chonde funsani ndi physiotherapist kapena wophunzitsa zolimbitsa thupi.

Kodi mumachita bwanji masewera olimbitsa thupi ndi mpira wolimbitsa thupi?

Kuti muchite masewera olimbitsa thupi ndi mpira wolimbitsa thupi, ndikofunikira kuti mutenge malo oyenera. Mutha kuganiza za kukhala molunjika pa mpira, kugona pa mpira, kapena kugwiritsa ntchito mpira ngati benchi yophunzitsira. Kenako mutha kuchita masewera olimbitsa thupi, momwe ndikofunikira kuti mukhale ndi kaimidwe koyenera ndikuchita masewera olimbitsa thupi modekha komanso mowongolera.

Kodi mayina odziwika bwino a mpira wolimbitsa thupi ndi ati?

Mpira wolimbitsa thupi umatchedwanso mpira wa yoga, mpira wolimbitsa thupi, kapena mpira wokwanira. Kuphatikiza apo, pali mayina ena, monga mpira waku Swiss, mpira wokhazikika, ndi mpira wolimbitsa thupi.

Kodi pali kusiyana kotani pakati pa mpira wolimbitsa thupi ndi mpira wa yoga?

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Mpira wa yoga ndi mpira wolimbitsa thupi ndizofanana. Kusiyanitsa nthawi zambiri kumakhala mu dzina ndi kagwiritsidwe ntchito. Mpira wa yoga nthawi zambiri umagwiritsidwa ntchito pochita masewera olimbitsa thupi, pomwe mpira wolimbitsa thupi umayang'ana kwambiri kulimbitsa minofu ndikuwongolera bwino komanso kusinthasintha.

Kodi mumatsuka bwanji mpira wolimbitsa thupi?

Mutha kutsuka mpira wa yoga ndi nsalu yofewa komanso sopo ndi madzi. Onetsetsani kuti mwaumitsa mpirawo bwinobwino musanaugwiritsenso ntchito.

Chifukwa chiyani mpira wolimbitsa thupi ndiwowonjezera pamasewera anu

Kugwiritsa ntchito mwachangu komanso mosasamala kwa mpira wolimbitsa thupi

Mpira wolimbitsa thupi ndi njira yabwino yowongolera ndikuwongolera mayendedwe athupi lanu. Chifukwa chake, ndizothandiza kwambiri pakuphunzitsa abs yanu. Ndizothandiza kwambiri pazolinga zosiyanasiyana, ngakhale kwa amayi apakati. Ubwino waukulu wa mpira wolimbitsa thupi ndikuti umakulimbikitsani kuti mukhalebe achangu. Makamaka mukakhala tsiku lonse, zimakukakamizani kuti mukhale ndi kaimidwe kabwinoko ndikuwonjezera mphamvu zanu komanso kukhazikika.

Ubwino wa abs wanu

Musayembekeze kuti mudzakhala ndi abs wamkulu mutatha kulimbitsa thupi pang'ono ndi mpira wolimbitsa thupi. Ndi njira yabwino yophunzitsira abs yanu, koma zimatenga nthawi kuti muwone zotsatira. Kulimbitsa minofu ya m'mimba mwanu nthawi zonse mukakhala pa mpira kumawonjezera mphamvu yanu yam'mimba.

Ubwino kwa amayi apakati

Mpira wolimbitsa thupi ndiwowonjezeranso kwambiri kwa amayi apakati. Ndizothandiza kukhala pansi ndikuzungulira mozungulira kuti muchepetse msana wanu. Zimapangitsa kuti thupi lanu liziyenda ndikuwongolera kaimidwe kanu ndi pelvis.

Zothandiza ku ofesi

Mpira wolimbitsa thupi umathandizanso kuofesi. Ngati mutakhala nthawi yayitali, mutha kuvutika msanga ndi msana wopweteka komanso wouma. Posintha mpando wanu waofesi ndi mpira wolimbitsa thupi, mumaonetsetsa kuti thupi lanu likuyenda bwino ndipo kaimidwe kanu kamakhala bwino. Onetsetsani kuti mpirawo wakwera bwino ndipo uli pamtunda woyenera, miyendo yanu ili pamtunda wa madigiri 90 ndipo mapazi anu akupumula pansi.

Gwiritsani ntchito yoga ndi pilates

Ngati mukufuna kuyesa mpira wolimbitsa thupi pa yoga kapena Pilates, kumbukirani malangizo awa. Osagwiritsa ntchito mpirawo kwa nthawi yopitilira ola limodzi ndikuwonetsetsa kuti mpirawo wakwera bwino. Gwiritsani ntchito mpirawo ngati chothandizira pazochita zinazake osati m'malo mwa pansi.

Mpira wolimbitsa thupi ndi njira yabwino yopititsira patsogolo thupi lanu ndikuwongolera momwe mumakhalira. Ndizowonjezera zothandiza pakulimbitsa thupi kwanu ndipo zitha kugwiritsidwa ntchito m'njira zosiyanasiyana. Kaya mukuphunzitsa masewera enaake kapena mukufuna kuti thupi lanu liziyenda bwino, mpira wolimbitsa thupi ndi chida chothandizira kukhala nacho.

Kuphunzitsidwa ndi mpira wolimbitsa thupi: ndi liti lomwe lingakhale lingaliro labwino?

Limbikitsani kukhazikika kwanu ndikulimbitsa minofu yanu

Mpira wolimbitsa thupi ukhoza kukhala wowonjezera pazochitika zanu zolimbitsa thupi, makamaka ngati mukufuna kukonza bwino ndikulimbitsa minofu yanu. Ngakhale kuti sikofunikira kugwiritsa ntchito mpira wolimbitsa thupi m'malo mwa zolemera zachikhalidwe kapena makina, zingakhale bwino kuchita masewera olimbitsa thupi.

Phunzitsani kunyumba ndi malo ochepa komanso osawononga ndalama zambiri

Ubwino umodzi wa mpira wolimbitsa thupi ndikuti mutha kuphunzitsa nawo kunyumba, ngakhale mulibe malo ambiri. Ma dumbbells ndi benchi nthawi zambiri amakhala okwera mtengo ndipo amatenga malo ambiri. Mpira wolimbitsa thupi ndi njira yotsika mtengo poyerekeza ndi zida zina zolimbitsa thupi.

Phatikizani ndi zolemera kuti mupeze zambiri

Ngakhale mpira wolimbitsa thupi umapereka mwayi wambiri wokha, mutha kuwuphatikiza ndi zolemera zolimbitsa thupi zochulukirapo. Mwachitsanzo, mutha kugwiritsa ntchito ma dumbbells mutakhala pa mpira kuti muphunzitse msana wanu, mapewa ndi mikono.

Dziyeseni nokha kuti musankhe kukula koyenera kwa mpira

Ndikofunika kusankha mpira woyenerera kukula bwino kuti mupeze zotsatira zabwino. Njira yodziwika bwino yodziwira kukula kwanu ndikuyimilira kukhoma ndikuyesa kutalika komwe muli kuchokera kumapeto kwa chala chanu chapakati mpaka pamapewa anu. Mutha kupeza kukula koyenera pazowunikira kukula kwa mpira.

Sinthani mpando wanu wakuofesi kuti mukhale bwino

Mpira wolimbitsa thupi utha kukhalanso m'malo mwa mpando waofesi yanu. Izi zingathandize kuti mukhale ndi kaimidwe bwino komanso kupewa mavuto amsana. JordyGymballen, mwachitsanzo, amapereka mipira yolimbitsa thupi mumitundu yosiyanasiyana ya utawaleza, yomwe mungagwiritsenso ntchito kuwunikira malo anu antchito.

Kulimbikitsa kuyenda ndi masewera olimbitsa thupi kutengera zolinga zanu

Pali masewera olimbitsa thupi osiyanasiyana omwe mungachite ndi mpira wolimbitsa thupi, kutengera zolinga zanu komanso minofu yomwe mukufuna kuphunzitsa. Patsamba la gulu la JordyGymballen mupeza mwachidule zolimbitsa thupi komanso kudzoza koyenda. Ngati muli ndi mafunso okhudza masewera olimbitsa thupi omwe ali abwino kwa inu, mutha kulumikizana ndi akatswiri olimbitsa thupi nthawi zonse.

Mwachidule, mpira wolimbitsa thupi ukhoza kukhala wothandiza kwambiri pakugwiritsa ntchito kunyumba, kuwongolera bwino komanso kulimbitsa minofu yanu. Ndi njira yotsika mtengo poyerekeza ndi zida zina zolimbitsa thupi ndipo imapereka mwayi wambiri, makamaka kuphatikiza zolemera. Kuphatikiza apo, imatha kukhala m'malo mwa mpando waofesi yanu ndipo imapereka kudzoza koyenda komanso masewera olimbitsa thupi kutengera zolinga zanu.

Kodi muyenera kulabadira chiyani pogula mpira wolimbitsa thupi?

Kukula koyenera

Mpira wabwino wolimbitsa thupi umabwera mosiyanasiyana, choncho ndikofunikira kusankha kukula koyenera. Mutha kulingalira izi poyang'ana kutalika ndi kulemera kwanu. Pa intaneti mungapeze matebulo othandiza omwe amakuthandizani kupeza kukula koyenera. Ngati zimakuvutani kupeza kukula kwake, funsani katswiri kumalo ochitira masewera olimbitsa thupi kapena sitolo komwe mukufuna kugula mpirawo.

Kodi mukufuna kuwononga ndalama zingati?

Mutha kupeza mpira wabwino kwambiri pamtengo wotsika mtengo, koma mungafunenso kuwononga ndalama zambiri pa mpira wapamwamba kwambiri. Ndikofunika kuyang'ana zomwe mukufuna kugwiritsa ntchito komanso zomwe mumapeza pobwezera. Mipira yotsika mtengo nthawi zina imatha kukhala yocheperako, pomwe mipira yokwera mtengo imakhala yabwinoko komanso imakhala nthawi yayitali.

Zida za mpira wolimbitsa thupi

Zida za mpira wolimbitsa thupi ndizofunikanso kuziganizira. Mipira yambiri imapangidwa ndi PVC, koma palinso mipira yopangidwa ndi mphira kapena zipangizo zina. Ndikofunikira kuyang'ana zakuthupi za mpira, monga zida zina zimakhala bwino pazolimbitsa thupi zina kuposa zina.

Kodi kufufuma bwanji?

Mukagula mpira watsopano wolimbitsa thupi, uyenera kukulitsa kaye. Mipira yambiri imagulitsidwa ndi pampu ya phazi, koma mitundu ina imagulitsanso mapampu amphamvu kwambiri. Ndikofunikira kutseka valavu bwino ndikudikirira mpaka mpirawo utakhazikika musanayambe masewera olimbitsa thupi. Yang'ananinso mpirawo tsiku lotsatira ndipo, ngati kuli kofunikira, muuwuzenso ngati ukumira mozama mukakhala pa iwo kapena ngati mapazi anu akhudza pansi.

zosankha zowonjezera

Mipira ina yolimbitsa thupi imakhala ndi zina zowonjezera, monga spout kuti zikhale zosavuta kukweza mpira kapena ntchito yotsutsa-kuphulika yomwe imalepheretsa mpira kuti usadutse monga choncho. Palinso mipira yokhala ndi hula hoop balance stool bosu kapena ball step bench, zomwe zingapangitse kulimbitsa thupi kwanu kukhala kovuta kwambiri. Ndikofunika kuyang'ana zomwe mukufuna komanso zomwe zikugwirizana ndi masewera olimbitsa thupi.

kumbukirani

Pali mitundu yambiri yomwe imagulitsa mipira yolimbitsa thupi, monga Tunturi, Adidas ndi Avento. Ndikofunika kuyang'ana mtengo ndi ubwino wa zinthu zamtunduwu. Kawirikawiri, mipira yogulitsidwa kwambiri ndi yabwino komanso yamtengo wapatali.

Sankhani kukula koyenera kwa mpira wolimbitsa thupi lanu

N'chifukwa chiyani kuli kofunika kusankha bwino kukula olimba mpira?

Mpira wolimbitsa thupi, womwe umadziwikanso kuti mpira wa masewera olimbitsa thupi kapena mpira wa yoga, ndi chida chogwiritsa ntchito pophunzitsira. Ndi njira yabwino kwambiri yolimbikitsira pachimake, kuwongolera bwino ndikuwonjezera kusinthasintha kwanu. Koma kuti mugwiritse ntchito bwino phindu la mpira wolimbitsa thupi, ndikofunikira kusankha kukula koyenera. Kusankha mpira wolimbitsa thupi womwe ndi waukulu kwambiri kapena wocheperako kungayambitse kusakhazikika komanso kuvulala.

Kodi mungasankhire bwanji mpira woyenerera kukula kwake?

Kusankha kukula koyenera kwa mpira wolimbitsa thupi kumadalira kutalika kwanu komanso chiŵerengero chapakati pa torso ndi mwendo wanu. Kawirikawiri, tikulimbikitsidwa kusankha mpira wolimbitsa thupi womwe umagwirizana ndi msinkhu wanu. Pansipa pali chitsogozo chonse:

• Ngati muli pakati pa 150-165 cm, sankhani mpira wa 55 cm
• Ngati muli pakati pa 165-178 cm, sankhani mpira wa 65 cm
• Ngati muli pakati pa 178-193 cm, sankhani mpira wa 75 cm
• Ngati ndinu wamtali kuposa 193 cm, sankhani mpira wa 85 cm

Komabe, ndikofunikira kukumbukira kuti malangizowa ndi chitsogozo chokha. Chiŵerengero chapakati pa torso yanu ndi kutalika kwa mwendo kumathandizanso posankha mpira woyenera kukula kwake. Mwachitsanzo, ngati muli ndi miyendo yayitali poyerekezera ndi torso yanu, mungafunike mpira wokulirapo pang'ono kuposa kukula kovomerezeka kwa kutalika kwanu.

Ndi chiyani chinanso chomwe muyenera kulabadira posankha mpira wolimbitsa thupi?

Kuphatikiza pa kukula koyenera, palinso zinthu zina zingapo zomwe muyenera kuziganizira posankha mpira wolimbitsa thupi:

• Ubwino: Pali mitundu yambiri ndi mitundu ya mipira yolimbitsa thupi pamsika. Sankhani mpira wabwino kwambiri wosamva komanso wokhazikika. Mpira wabwino kwambiri ukhoza kung'ambika kapena kuboola msanga.
• Kulemera kwake: Kulemera kwa mpira ndikofunikanso. Mpira wolemera ukhoza kupereka bata, koma ukhoza kukhala wovuta kwambiri kugwira nawo ntchito. Sankhani mpira womwe ukugwirizana ndi kulemera kwa thupi lanu ndi zolinga zophunzitsira.
• Ogwiritsa ntchito osiyanasiyana: Ngati mukufuna kugawana mpirawo ndi ena ogwiritsa ntchito, monga malo ochitira masewera olimbitsa thupi, sankhani kukula kodziwika komwe kumakwanira aliyense.
• Zosiyanasiyana: Pali mitundu yosiyanasiyana ya mpira wolimbitsa thupi, monga mpira wa Rockerz. Mpira uwu walandila mavoti abwino kwambiri pakafukufuku wanthawi za corona, chifukwa kugwira mpirawu sikutopetsa kuposa mpira wokhazikika.

Ndi masewera otani omwe mungapange ndi mpira wolimbitsa thupi?

Zoyambira: zolimbitsa thupi kwa oyamba kumene

Ngati mutangoyamba kumene kuphunzitsa ndi mpira wolimbitsa thupi, ndikofunika kuti muyambe pang'onopang'ono. Nazi zina zofunika zomwe mungachite kuti muzolowere mpira ndikuzolowera thupi lanu mayendedwe:

• Kukulitsa maondo: Khalani pa mpira ndi kuika mapazi anu pansi. Sungani msana wanu molunjika ndikuyendetsa patsogolo pang'onopang'ono kuti mawondo anu akhale pamwamba pa mpira. Kenako bwererani kumalo oyambira.
• Squat: Imani ndi nsana wanu ku khoma ndikuyika mpira pakati pa msana wanu ndi khoma. Dzichepetseni pang'onopang'ono ngati mutakhala pampando, mawondo anu akuwerama pamtunda wa digirii 90. Imani kaye kaye kenako bwererani.
• Kuchita masewera olimbitsa thupi m'mimba: Gona pa mpira mapazi ali pansi ndipo manja ali kumbuyo kwa mutu. Mangitsani abs anu ndikukweza mapewa anu kuchoka pa mpira. Imani kaye pang'ono ndikubwerera pamalo oyambira.

Zovuta zowonjezera: masewera olimbitsa thupi kwa ogwiritsa ntchito apamwamba

Mukadziwa bwino masewera olimbitsa thupi, mutha kupita ku masewera olimbitsa thupi ovuta. Nazi zitsanzo:

• Zochita zolimbitsa thupi: Imirirani pa mpira ndikuyesera kusamalitsa. Ngati izi ndizosavuta, mutha kuyesa kukweza mwendo umodzi ndikuwukweza mmwamba kwa masekondi angapo.
• Zochita zam'mbuyo ndi m'chiuno: Gona pa mpira mapazi pansi ndi manja kumbuyo kwa mutu. Pang'onopang'ono tembenuzani kumbuyo, kupumitsa msana wanu pa mpira. Imani pang'ono ndikubwerera pomwe munayambira.
• Matako: Gona pamimba pa mpirawo ndipo pang’onopang’ono gudubuza kutsogolo, manja ako pansi. Imani pang'ono ndikubwerera pomwe munayambira.

Pewani kuchita izi

Tsoka ilo, si masewera onse omwe ali oyenera kuchita ndi mpira wolimbitsa thupi. Nazi zina zolimbitsa thupi zomwe muyenera kupewa:

• Kusuntha kwapambuyo pakukhala pa mpira: Izi zitha kupangitsa kuti mpirawo kumira ndikutaya mphamvu.
• Kuchita masewera olimbitsa thupi pomwe mumayima pa mpira ndikusuntha nokha mwachangu: Izi zitha kupangitsa kuti mpirawo ugwedezeke ndikutaya mphamvu.
• Kuchita masewera olimbitsa thupi kwambiri m'mimba komwe mumadzikweza mmwamba: Izi zimatha kupangitsa mpira kuwuluka ndikutaya mphamvu.

Kutsiliza

Mpira wolimbitsa thupi ndi chida chophunzitsira chamitundumitundu chomwe mungagwiritse ntchito pamitundu yonse yolimbitsa thupi. Ndi njira yabwino yophunzitsira minofu yanu ndikuwongolera kugwirizana kwanu.

Mutha kuchita nawo masewera olimbitsa thupi ambiri ndipo ndi njira yosangalatsa kuti mukhale otanganidwa mukamagwira ntchito minofu yanu.

Ndikukhulupirira kuti tsopano mukudziwa kuti mpira wolimbitsa thupi ndi chiyani komanso momwe mungagwiritsire ntchito.

Joost Nusselder, woyambitsa wa referee.eu ndi wotsatsa malonda, bambo ndipo amakonda kulemba zamitundu yonse yamasewera, komanso adasewera masewera ambiri kwa moyo wake wonse. Tsopano kuyambira 2016, iye ndi gulu lake akhala akupanga zolemba zothandiza ma blog kuti athandize owerenga okhulupirika pamasewera awo.