Kukankhira pansi mozungulira pansi: kukankhira kutsogolo

Sikuti aliyense amachita zolimbitsa dzanja, chifukwa zolimbitsa thupi sizimangofunika mphamvu mu minofu yokha, komanso kuthekera kokhala olimba. Mtundu uwu umadziwikanso kuti ma push-up ofukula, amachitidwa motsutsana ndi khoma, ndipo othamanga odziwa zambiri amadziponyera konse, popanda kuthandizidwa.

Tisanapite ku njira yochitira masewera olimbitsa thupi, tiyeni tiwone mawonekedwe ake, maubwino ake, zovuta zake, komanso njira zachitetezo.

Kuyenda pansi kuchokera pansi kumatha kubweretsa kuvulala ndi mabala, makamaka ngati othamanga omwe sanaphunzitsidwe amawachita popanda kuthandizidwa ndi wophunzitsa kapena mnzake.

Ndi minyewa iti yomwe ikukhudzidwa panthawiyi?

Sitikokomeza konse ngati tinganene kuti kukankhira pamalo oyimilira kumakhudza pafupifupi minofu yonse ya thupi (kupatula miyendo):

1. Chandamale minofu - triceps, anterior ndi pakati deltoid minofu, clavicular gawo la pectoralis minofu yayikulu, trapezius;
2. Minofu yam'mbali imathandizira kukhalabe olimba komanso kukhazikika kwa thupi mlengalenga - atolankhani, minofu yolimba, ndi othandizira msana. Gulu lofananalo la minyewa lidzaphatikizidwa ngati mutadziyandamitsa kukhoma.
3. Mgwirizano wamapazi, chigongono ndi dzanja, komanso mitsempha ndi minyewa ikugwira ntchito mwakhama.

Chifukwa chake tsopano mukudziwa zomwe ma push-ups akusunthira mozondoka ndipo ndi minofu iti yomwe ikupeza nkhawa kwambiri. Tiyeni tipitilire ku zabwino ndi zoyipa za ntchitoyi.

Pindulani ndi kuvulaza

Kuyimilira molimbana ndi khoma kumafunikira kulumikizana bwino kwa minofu, kulimba mtima, kulimbitsa minofu yolimba, ndipo, mphamvu yamphamvu m'manja. Ingoganizirani, munthu sadzangoyenera kuchita kuwongoka, komanso azikankha, ndiye kuti, kukankhira zolemera zawo zonse mozungulira, komanso kangapo.

Phindu la masewerawa limakhala pakuphunzitsidwa bwino kwamagulu onse am'mutu, komanso, wothamanga amachulukitsa kupirira kwake, mphamvu, amaphunzira kumva bwino. Mwanjira ina, ichi ndivomerezedwa ndikutha kuthana ndi vuto lokha, chifukwa si aliyense amene angakwanitse kuchita izi. Chifukwa chake, munthu amaphunzitsa kukhala wolimba mtima komanso wamakhalidwe, kumawonjezera kudzidalira, ndikukhala wokhutira m'maganizo.

Ngati wothamangayo sanakonzekere kapena ali ndi mavuto azaumoyo, kuchita masewera olimbitsa thupi kumamupweteka. Tiyeni tiwone zotsutsana:

1. Mimba;
2. Kuwonjezeka kwa matenda aakulu;
3. Njira zotupa;
4. Kuthamanga kwa magazi kumafalikira;
5. Zovulala zamitsempha, mafupa, mafupa a lamba wam'mapewa;
6. Kuwonongeka kwa maso, matenda amaso;
7. Maganizo osakhala athanzi ndi matenda;

Chonde dziwani kuti kuwonjezera pa chiopsezo chosasungidwa m'manja ndi kugwa, potero kuvulala kapena kuvulala koopsa, mutha kuvulaza msana wanu ngati mutayika mutu wanu pansi. Mulimonsemo izi sizingachitike. Choyamba, msana pamalowo ndi wosakhazikika kwambiri. Chachiwiri, msana wa khomo lachiberekero umakhala pachiwopsezo. Chachitatu, mutha kuvulaza mutu wanu osamvetsetsa kuti zidachitika bwanji.

Kukonzekera gawo

Kukankhira m'manja mozondoka kukhoma ndikosavuta kuchita kuposa popanda kuthandizira mozungulira. Komabe, ngakhale ndizosavuta, zolimbitsa thupi zimakhalabe zovuta kuzilumikiza ndipo zimafunikira kukonzekera kolimba kuchokera kwa wothamanga. Yesani choyimilira pamanja pafupipafupi (ngati kuti muziyenda ndi manja anu). Zachitika?

Pansipa pali zina zabwino zokuthandizani kukonzekera thupi lanu njira yatsopanoyi.

1. Zokankhira zachikhalidwe kuchokera pansi ndikuchedwa pansi. Ndikofunikira kukhala kwa masekondi 3-5, pogwiritsa ntchito minofu ya triceps momwe zingathere (osafalitsa zigongono zanu kwambiri);
2. Kankhani mu kutseka kotseka. Bwerani mawondo anu ndi ntchafu, gwirani chifuwa chanu ndi mawondo anu. Ikani manja anu pansi ndikusamutsa thupi lanu m'manja mwanu. Pindani m'zigongono kuti thupi lopinduka liyime mozungulira, manja anu azigwira mchiuno mwamphamvu. Yambani kukankhira mmwamba;
3. Mwamsanga pamene ntchito yapitayi yakhala yosavuta kwa inu, yesetsani kubweretsanso miyendo yanu ndikukwera kuchokera pamalo oyambira kupita pakamanja. Yambani pang'ono, ndipo kwezani miyendo yanu kutalika ngati minofu yanu ikuloleza. Pang`onopang`ono kubweretsa thupi chilili.
4. Zowongolera kuzungulira kukhoma zimayamba kuchitika mukaphunzira momwe mungagwirire choyimilira ndi dzanja. Zomwezo zimakakamizika popanda thandizo.

Mukadziwa bwino zomwe tazitchula pamwambapa, ndikuyamba kuzichita molimba mtima komanso molimba mtima, mutha kupitiliza kukankhira patali, zabwino ndi zovulaza zomwe tafotokozazi.

Njira yakupha

1. Konzekera;
2. Chitani choyimilira m'manja (kukhoma kapena kutali), ikani manja anu pansi paphewa-mulifupi, thupi latambasulidwa, msana ukugwa pang'ono m'chigawo cha lumbar, chiuno chimayang'ana pang'ono kutsogolo kwa mutu, mapazi ali pamwamba pamutu;
3. Mukamakoka mpweya, pindani bwino mivi yanu, pomwe chifuwa chiyenera, kulowa mumtunda wopingasa. Kusintha kwa mphamvu yokoka kuyenera kulipiritsa kusokonekera kwa msana.
4. Mukamatulutsa mpweya, imirirani pang'onopang'ono, ndikudina manja anu pansi. Chifuwacho chimabwerera ku ndege yowongoka, mafupa a chiuno amathandiza kuyendetsa bwino.
5. Chitani nambala yobwereza.

Ngati mukuganiza momwe mungaphunzirire momwe mungapangire zolumikizira molumikizana ndi khoma, chitani zomwezo, koma mutha kuyika mapazi anu pothandizira. Mutha kudalira zidendene, zala, phazi lathunthu. Poterepa, sikofunikira kuwongolera malire ndi chiuno. Mtunda kuchokera kukhoma kupita kwa wothamanga ndi gawo limodzi.

Ntchitoyi ndi yovuta kuchita. Chifukwa chake, musataye mtima ngati poyamba mwalephera. Mutha kuyamba ndi kusiyanasiyana kozolowereka (kuphatikiza ma push kuchokera pakhoma mwanjira zonse, osati mozondoka).

Chitani masewera olimbitsa thupi

Tazindikira momwe tingaphunzire kuchita zodzikakamiza titaimirira mmanja mwanu mutatontholetsa, tilembetsanso kusiyanasiyana kwa zochitikazo:

• Choyimilira ndi khoma;
• Choyimilira m'manja popanda kuthandizira;
• Kukulitsa kwa Kipping - pamalo otsika kwambiri, asanakwere, wothamanga amapinda maondo ake ndikuwabweretsa pachifuwa, ndipo pakadali pano akukweza, amawongola miyendo yake. Chifukwa chake, amapanga chosunthira chamtsogolo, zomwe zimapangitsa kukhala kosavuta kuti atuluke kupita kumalo oyambira;

Tsopano mukudziwa momwe mungaphunzirire kuchita zosokoneza, tiwone mawonekedwe achitetezo.

Zomangamanga zachitetezo

• Osapanga ma jerks mwadzidzidzi, gwirani ntchito bwino;
• Musati muike mutu wanu pansi, ngati simunagwire ntchito, mulibe vuto lililonse ndi khosi lanu;
• Ikani mphasa wofewa pansi pamutu panu;
• Pakutsitsa, zigongono zimagawanika pang'ono mbali;
• Thupi liyenera kusonkhanitsidwa, liwonongeke mu minofu iliyonse;
• Yambitsani zala zanu lonse kuti muwonjezere zotsalira.

Pomaliza, tikukulimbikitsani kuti mukonzekere bwino zochitikazo. Ndizovuta kwambiri kukankhira pamalo owongoka, ndipo muyenera kuyambitsa ntchitoyi pokhapokha mukawona kuti mwakonzeka. Zabwino zonse komanso kupambana pamasewera!