Momwe mungaphunzirire zokopa kwa atsikana kuyambira pachiyambi, koma mwachangu (tsiku limodzi)

Funso "momwe mungaphunzirire kukankhira mtsikana" limakhumudwitsa oimira ambiri a theka lokongola laumunthu. Kupatula apo, iyi ndi masewera olimbitsa thupi olimbitsa minofu ya pachifuwa, mikono ndi pamimba. Kuphatikiza apo, sikuti imangolimbitsa minofu, koma imathandizira kukhwimitsa khungu lakumaso kwa manja, ndikupanga mawonekedwe okopa pachifuwa ndi pamimba - ndiye kuti, imangoyang'ana mbali zovuta kwambiri za chithunzi chachikazi.

Nthawi yomweyo, mutha kukankhira kunyumba, m'misewu, ndi malo ochitira masewera olimbitsa thupi - zolimbitsa thupi sizifunikira kupezeka kwa oyimilira, kukhala ndi luso lapadera, ndipo ndikosavuta pakupha.

Komabe, ngati chilichonse chiri chophweka, chifukwa chiyani azimayi ambiri sangachite zomwe akufuna? Kodi chingwe chachikulu kapena chinsinsi cha kuphedwa bwino ndi chiyani? Kodi mungaphunzire bwanji kukopa atsikana kuyambira pachiyambi, ndipo kodi ndizotheka tsiku limodzi? Ndipo mu sabata limodzi?

Munkhaniyi, tithandizira msungwana aliyense kuphunzira momwe angapangire zolimbitsa pansi kuchokera pansi, tikuuzani momwe mungakonzekerere ndi komwe mungayambire maphunziro.

Chifukwa chiyani kuli kovuta kuti atsikana aphunzire kukankha?

Chifukwa chake, tidazindikira kuti kuphunzira kuchita ma push-ups sikovuta konse, njirayi ndiyosavuta komanso yotsika mtengo. Komabe, ngati wothamangayo ali ndi minofu ndi chifuwa chofooka, sangamupatse masewerawo. Physiologically, mwachilengedwe mwachilengedwe mwa amuna minofu ya lamba wamapewa imakula kwambiri. Ichi ndichifukwa chake kuli kovuta kwambiri kuti azimayi aphunzire, komabe, ndimaphunziro amasewera pafupipafupi, aliyense amatha kupitilira ngakhale kukwera kwambiri pamalo ochitira masewera olimbitsa thupi.

Chifukwa chake, kuyambira pano, cholinga chachikulu cha maphunziro anu ndikulimbitsa minofu yolimbana ndi ntchitoyi.

Ndi minyewa iti yomwe imagwira ntchito pokakamiza?

• Choyambirira, ma triceps amagwira ntchito, makamaka ngati mutakankha ndi mikono yopapatiza;
• Komanso, katundu wamkulu amalandiridwa ndi minofu yayikulu ya pectoralis. Kukula kwa mitengo ikuluikulu ndikopatukana, chifuwa chimaphatikizidwa pantchitoyo;
• Minofu ya deltoid imakhudzidwa pang'ono ndikukankhira thupi;
• Makina amakhalabe osunthika m magawo onse, chifukwa chake, amalandila katundu wofunikira;
• Minofu ya pachimake imakhala yolimba, ndiye kuti, imathandizira thupi kukhalabe m'malo.

Chifukwa chake, kwa msungwana yemwe akufuna kuti ayambe kukankhira pomwepo, tikupangira kuti muphunzitse bwino minofu yomwe idanenedwa. Pansipa tilembere zochitika zothandiza pazifukwa izi.

Kankhani kwa atsikana: njira yoyenera

Maluso opanga ma push kwa atsikana ndi abambo siosiyana.

1. Malo oyambira - kutsindika kuli pa mikono ndi masokosi otambasulidwa, kubwerera molunjika, kuyang'ana pansi;
2. Mukamakoka mpweya, yambani kukankhira mmwamba, kuyesera kutsika pansi momwe mungathere;
3. Nthawi yomweyo, kumbuyo kumakhala kolunjika - sikokwanira, sikutulutsa bulu, sikugwa pansi ndi mimba;
4. Mukamatulutsa mpweya, chifukwa champhamvu ya ma triceps ndi minofu ya pectoral, pitani pamalo oyambira.
5. Chitani kuchuluka kwa njira ndi kubwereza.

Kodi mwayesapo? Kodi sizinagwire ntchito? Osataya mtima, tikukuuzani momwe mungaphunzirire atsikana kuyambira pachiyambi, tikupatsani dongosolo losavuta koma lothandiza kwambiri.

Zochita kuti muphunzire kukankhira pansi

Choyamba, tiyankha funso lofunika kwambiri - kodi zingatheke kuti mtsikana aphunzire kuchita zodzikakamiza tsiku limodzi, ndipo, mwatsoka, molakwika. Ngati mtsikana ali wosakonzeka kwathunthu kuthupi, sizokayikitsa kuti adzatha kuphunzira patsiku limodzi. Zachidziwikire, pali kuthekera kuti ali ndi majini abwino, koma ngati simukukhala oyenera kuyambira ali mwana, cholowa chomwe sichingamuthandize ali ndi zaka 30

Chifukwa chake, monga tidalonjezera, tikukuwuzani pulogalamu yabwino yomwe ingalole kuti mtsikana aphunzire msanga momwe angapangire zolimbitsa thupi. Kuti muyambe, werengani izi:

• Pafupifupi, zimatenga masabata 3-4 kuti muphunzire kuchita zikakanizo kuyambira pachiyambi;
• Mlungu uliwonse mudzachita masewera olimbitsa thupi. Kusintha kwawo kumakhudza kuwonjezeka pang'onopang'ono kwa katundu mpaka pazambiri, pomwe mutha kuchita kale ma push pansi;
• Mumayamba kulimbitsa thupi kulikonse ndi thabwa. Onetsetsani kuti mwatambasula manja anu, konzekerani thupi molunjika, yesani m'mimba, pachifuwa ndi miyendo komanso munthawi yake. Sabata imodzi imayimirira masekondi 40 kawiri, kupuma kwa mphindi imodzi. Masabata awiri nthawi ikukwera mpaka mphindi ziwiri. 3 sabata - onjezerani njira ina. Mu sabata lachinayi, muyenera kukhala mu bar kwa mphindi 3-4 muma seti atatu.
• Muyenera kuchita katatu pa sabata, makamaka mu theka loyamba la tsiku, maola 2-3 mutadya;
• Zochita zilizonse ziyenera kuchitika nthawi 15-25 m'magawo atatu. Kusiyanitsa pakati pama seti sikuposa mphindi zitatu.

Mlungu umodzi. Kankhani kuchokera kukhoma

Kuphunzitsa mtsikana yemwe ali ndi minyewa yolimba kuti achite zovutirapo sikovuta konse. Chimodzi mwama subspecies osavuta azolimbitsa thupi ndichopangira khoma.

• Imani moyang'anizana ndi chithandizo, ikani manja anu pa iyo ndikuyamba kukankhira mmwamba;
• Pakapuma patsogolo, mpaka chifuwa chikhudze khoma, ndikutulutsa mpweya kumbuyo komwe kumayambira;
• Bwererani pang'ono tsiku lililonse, zikukulepheretsani nokha.

2. sabata. Kankhani kuchokera pa benchi

Tiyeni tipitilize kuwonetsa mayi momwe angaphunzirire kukweza. Pezani benchi yolimba, mpando, kapena tebulo.

• Onetsetsani kuti mukugwiritsa ntchito manja otambasula;
• Kukwezetsa thandizo, kumakhala kosavuta kuphunzira kuchita zolimbikitsa;
• Kutsatira njira yachikale, pangani ma push-ups;
• Ntchito iliyonse yotsatira, yang'anani chithandizo chotsika pang'ono kuposa choyambacho kuti muwonjezere katunduyo.

3 sabata. Zolimbitsa mawondo

Tipitiliza kuulula chinsinsi cha momwe msungwana angaphunzirire mwachangu kuchita zochotsa pansi kuyambira pomwepo ndipo sabata lachitatu timapita pansi ndikuchita zolimbitsa thupi kuchokera m'maondo athu. Timatsatira luso la zochitikazo, koma sitiyika mapazi athu kumapazi, koma m'maondo athu.

• Malo oyambira: chithandizo chagona atatambasula manja ndi mawondo, thupi molunjika, kuyang'ana pansi;
• Tikamakoka mpweya, timatsikira mpaka zigongono zitapanga mawonekedwe a madigiri 90;
• Tikamatulutsa mpweya, timadzuka.

4 sabata. Zachikhalidwe

Pakadali pano, mutha kuyamba kukankha mokwanira. Ngati mwaphunzira mwakhama m'masabata atatu apitawa, mwakonzeka.

Yambirani pomwepo ndikumasuka kuyamba. Samalani ndi zidule izi, zidzakupulumutsani ku zolakwitsa ndikupangitsa kuti ntchitoyi ikhale yosavuta:

1. Sungani malo owongoka a thupi. Mukazungulira kumbuyo kwanu, mikono kapena chifuwa chanu sichidzakhala ndi katundu, koma nsana wanu wokha ndi womwe ungagwire ntchito;
2. Pumirani moyenera - inhale mukamatsitsa, tulutsani mpweya mukamakweza;
3. Onetsetsani kuti mulibe malire, simuyenera kuchita kukakamiza kuti muvale. Mverani thupi lanu ndipo musamamuchulutse;
4. Osapumira pulogalamuyi. Ngati mukufuna kuphunzira kuchita ma push-up mwachangu komanso mosavuta, gwirani ntchito pafupipafupi;
5. Osamachita masewera olimbitsa thupi m'mimba yopanda kanthu kapena mutangomaliza kudya. Njira yabwino - maola 2 musanadye komanso mutatha kudya;
6. Kuyatsa njanji mumaikonda, kuvala mawonekedwe omasuka;
7. Kuti mulimbikitse, auzeni anzanu za cholinga chanu kwa mwezi umodzi kuti muphunzire kuchita zolimbitsa thupi. Auzeni pafupipafupi pazomwe mwachita bwino, lembani zotsatira zake pamawebusayiti.

Zochenjera izi zimathandiza msungwana kuti azitha kuphunzira kukankha pansi, ngakhale atakhala ndi thanzi labwino. Kumbukirani, ngati mukufunadi - mutha kusuntha mapiri. Kodi mukufuna kukwaniritsa cholinga chanu moyipa motani?

Zabwino ndi zoyipa zakukakamiza atsikana

Tidatchulapo zojambulazo kuti tiphunzire momwe tingakonzekerere msungwana kuyambira pachiyambi, ndipo tidabweretsa njira yabwino yophunzitsira othamanga. Pomaliza, tikufuna kufunsa funso limodzi.

Pali malingaliro pakati pa othamanga ambiri kuti kukakamiza ndi zolimbitsa thupi kwa amuna zomwe sizoyenera kwenikweni kwa atsikana. Kwenikweni, zimatha kuyambitsa kukula kwambiri kwa minofu ya lamba wam'mapewa, chifukwa chake, mtsikanayo adzawoneka ngati Schwarzneiger mu siketi.

M'malo mwake, iyi ndi nthano, komanso yopusa kwambiri. Kukankha sikungathandize amuna kulimbitsa minofu mwina, popeza kulimbitsa mphamvu ndikulemera pamafunika izi. Kuti mawonekedwe azimayi asanduke amuna, mayi ayenera kukhala ndi vuto la mahomoni. Mwa njira, pamaso pa matendawa, kukankha sikudzakhala chifukwa cha kusintha kwa mawonekedwe.

Kodi ntchitoyi imagwiritsidwa ntchito bwanji kwa atsikana?

• Kutulutsa koyenera kwa minofu ya pachifuwa, kumbuyo ndi mikono, chifukwa chake kupuma kokongola kumapangidwa, khungu limalimbikitsidwa, ulusi wa minofu umalimbikitsidwa;
• Kuwotcha mafuta kumachitika, chifukwa kuchita masewera olimbitsa thupi kumafuna kugwiritsa ntchito mphamvu molimba;
• Mtsikanayo amawoneka bwino m'mawere, khungu lotayirira limamangika;
• Makina okongola akupanga;
• Khalidwe limasintha;
• Machitidwe a kupuma ndi mtima amalimbikitsidwa.

Tikukhulupirira tatsimikiza mtima! Tikufuna msungwana aliyense kuti aphunzire momwe angapangire zopumira posachedwa. Zotsatira sizikhala zazitali kubwera!

Onerani kanemayo: MR JOKES. ASIYENI AKONDANA (November 2024).