Pazinthu zilizonse zapaintaneti zomwe zimachita masewera, kukhala ndi moyo wathanzi kapena kumanga thupi, mutha kupeza zambiri zakufufuza kwa atolankhani apansi, mawonekedwe ake ndi zovuta zake, pomwe pamimba pamakhala mosayenera. Zochita pamakina apamwamba zimayenera kusankhidwa kuti zizigwiritsa ntchito moganiza bwino komanso mwanzeru.
Makina apamwamba ndi otsika ndi otani
Kugawidwa kwa atolankhani kukhala "kumtunda" ndi "kutsika" kumakhala kovomerezeka, awa ndi magawo awiri a minofu ya rectus abdominis. Zochita zilizonse zolunjika kumtunda kwa minofu ya rectus zimakakamiza gawo lakumunsi kuti ligwire ntchito, mosemphanitsa, chifukwa minofu ndi imodzi, ndipo imagwirizana kwathunthu. Komabe, machitidwe akuwonetsa kuti ndizovuta kwambiri kutulutsa gawo lotsika, pali zifukwa zingapo izi:
- Minofu ya rectus abdominis imakhala ndi makulidwe osiyanasiyana m'litali mwake: gawo lakumtunda ndilokulirapo, pomwe lakumunsi ndilopapatiza. Gawo lalikulu la minofu limayankha mwachangu ku maphunziro, chifukwa cha kuchuluka kwakukulu, ma cubes ndiosavuta kujambula.
- Ntchito yayikulu ya minofu ya rectus ndikubweretsa chifuwa m'chiuno. Mwachitsanzo, popendekera, mbali yakumunsi ya makina osunthira imakonza chiuno molingana ndi msana, ndipo chapamwamba chimakoka chifuwa kulunjika m'chiuno. Mukakweza miyendo pamalo osachedwa, m'malo mwake, gawo lakumunsi limagwira, pomwe atolankhani apamwamba amakonza chifuwa. M'moyo watsiku ndi tsiku, mumayenera kuwerama pafupipafupi kuposa kukweza miyendo yanu, chifukwa cha ichi, makina apamwamba amapangika ngakhale mwa anthu omwe alibe maphunziro.
- Pali mafuta ochepa m'mimba mwam'mimba ndipo minofu ya m'mimba imawoneka bwino; ngati minofu ya rectus abdomin idapopedwa ndipo imakhala ndi mawonekedwe a cubes, ndiye kuti ndikosavuta kuziwona kumtunda.
Kuphatikiza apo, kwa atsikana, chifukwa chamakhalidwe amthupi, zimakhala zovuta kwambiri kupopa atolankhani apansi, pomwe chapamwamba chimayankha mosavuta kunyamula.
Zowonjezera zowonjezera
Ngati pali cholinga chofuna kutulutsa atolankhani apamwamba kunyumba, ndiye kuti kulangizidwa ndi maphunziro osankhidwa bwino ndi omwe angathandize kwambiri pankhaniyi. Komabe, zida ndi zida zina zomwe zilipo zimatha kukonza magwiridwe antchito anu bwino:
- Phukusi lazovala komanso zovala zabwino zidzakuthandizani kuti mukhale ndi malingaliro olimbitsa thupi.
- Olimbitsa thupi ndiophunzitsira wogwira mtima komanso wotsika mtengo osati kokha pamimba yam'mimba, komanso minofu ina yapakati.
- Fitball ndi chida china chamasewera chomwe chidzakulitsa kwambiri mndandanda wa masewera olimbitsa thupi omwe alipo.
- Benchi yapadera yosindikizira ikuthandizani kuti mugwire bwino gawo lapamwamba la minofu ya rectus abdominis.
- Zolemera - kettlebells, dumbbells kapena barbell zikondamoyo.
Kodi ndiyenera kugwiritsa ntchito zolemera
Oyamba kumene amafunikira katundu wocheperako, amatha kuchita popanda zopumira kapena zolemera. Koma minofu yonse, kuphatikizapo abs, imazolowera kupsinjika, ndipo chitukuko chimafuna zolimbitsa thupi zambiri. Kulemera kwake ndikwabwino pa izi.
Nthawi zina atsikana amawopa kugwiritsa ntchito kulemera kwina pamaphunziro, akukhulupirira kuti izi zitha kubweretsa kukulira kwa kuchuluka kwa minofu. Tiyenera kumvetsetsa kuti chifukwa cha mawonekedwe a thupi, thupi lachikazi silikufuna kuwonjezera minofu, ndipo izi zimachitika panthawi yophunzitsidwa "mobwerezabwereza". Ngakhale kuphunzira ndi zolemera zolemera kumalimbikitsa kuwotcha mafuta.
Amuna, mosasamala kanthu kuti akufuna kuwonjezera kupirira kwa minofu kapena kuwonjezera kuchuluka kwa minofu, amafunika zolemera mukamakonza atolankhani. Ngati zida zapadera sizikupezeka, ndiye kuti mabotolo amadzi amatha kukhala m'malo mwa dumbbells kapena barbell zikondamoyo.
Momwe mungapangire kuti magwiridwe antchito apamwamba azigwira bwino ntchito
Malamulo angapo angakuthandizeni kuti mukhale ndi zotsatira zabwino kuchokera ku maphunziro:
- Sankhani pulogalamu yamaphunziro malinga ndi mulingo wamaphunziro anu. Kuchita masewera olimbitsa thupi olimba kwambiri kumatha kubweretsa kupweteka kwa minofu kwa nthawi yayitali, ndipo masewera olimbitsa thupi ochepa kwambiri sagwira ntchito. Mukamalimbitsa minofu, sinthanitsani zovuta zamaphunzirowo. Thupi limazolowera kupsinjika, ndipo masewera olimbitsa thupi amasiya kuyambitsa kupita patsogolo.
- Osanyalanyaza kutentha ndi kutambasula. Sikuti amafunikira kokha kuti ateteze kuvulala ndi zovuta, minofu yophunzitsidwa imayankha bwino pamaphunziro.
- Chitani masewera olimbitsa thupi molondola. Simuyenera kuchita mantha kuti muzitha kuchita masewera olimbitsa thupi kuti mumvetsetse njira yochitira masewera olimbitsa thupi, kuti mupeze magulu amtundu womwe akuyenera kugwira ntchito ndi omwe ayenera kumasuka. Ndikofunikira kuthana ndi kupuma - monga lamulo, mpweya umayenera kuchitika panthawi yakulimbikira kwambiri, komabe, pamakhala kusiyanasiyana pakuchita masewera olimbitsa thupi omwe ali ndi zovuta zingapo. Pochita masewera olimbitsa thupi m'mimba, abs iyenera kukhala yovuta nthawi zonse. Kuchita maphunzirowa molakwika, minofu ya rectus abdominis sikugwira ntchito kapena sikugwira ntchito mokwanira.
- Tsatirani ndandanda yamaphunziro nthawi zonse, musakhale aulesi ndipo perekani zonse zomwe mungathe panthawi yophunzitsayi.
Momwe mungapangire ma abs anu apamwamba
Kugawa zolimbitsa thupi mosiyana ndi gawo limodzi la mnofu umodzi sikofunika kwenikweni. Ngati maphunzirowa ndi am'mimba, ndiye kuti ma 15-25% azolimbitsa thupi ayenera kukonzekera makina apamwamba. Gawo ili la minofu ya rectus abdominis imayankha mosavuta kupsinjika kwa amayi ndi abambo, chifukwa chake ndikofunikira kuwonetsetsa kuti magulu onse amisili amakula mofanana.
Ntchito yayikulu yosindikiza kumtunda ndikubweretsa chifuwa m'chiuno, pomwe chigawo chotsikacho chimakonza m'chiuno mokhudzana ndi msana, kuphunzitsa kumatengera mfundoyi.
Zochita Zapamwamba Zosindikiza
- Kupotoza. Zochita zothandiza kwambiri pamakina apamwamba, zili ndi njira zambiri. Ma crunches achikale amachitidwa atagona pamalo olimba. Muyenera kuchotsa manja anu kumbuyo kwa mutu wanu, ndikugwada miyendo yanu m'maondo. Mukamatulutsa mpweya, muyenera kukokera chibwano chanu mmwamba, ndikukweza masamba amapewa, koma kusiya m'munsi kumbuyo mutapanikizika pansi. Pakutulutsa, bwererani koyambira. Kuti mumvetse bwino tanthauzo la zochitikazo, mutha kulingalira zopotoza kalipeti yochita masewera olimbitsa thupi - muyenera kuzungulira kumbuyo kwanu mutakweza phewa. Mumtundu wakale, ndizololedwa kugwiritsa ntchito zida zolemera. Poterepa, mitengo ya kanjedza ili pachifuwa ndipo imanyamula zolemetsa - kettlebell, chikondamoyo kuchokera ku barbell kapena botolo lamadzi.
- Zosankha zopindika. Kupotoza kumatha kuchitidwa mwakugona nsana wanu pa fitball, ndikupumitsa mapazi anu pansi, chinthu chachikulu ndikuwunika mosamala kuti kumbuyo kwenikweni kumakhala kofanana pansi. Njira ina ndikupotoza pa benchi, pamenepa pakufunika kukonza mapazi pansi pa odzigudubuza apadera. Sikoyenera kukweza thupi lonse mozungulira mozungulira, kupindika kokha kumachitika. Ku bwalo lochitira masewera olimbitsa thupi, zolimbitsa thupi "zopotokola pambali" zilipo: muyenera kugwada patsogolo pa simulator ndikukoka chingwe ndi manja anu moyang'anizana, ndikupendeketsa thupi patsogolo. Mukamatulutsa mpweya, pindani, zigongono zikuyenera kusunthira pakati pa ntchafu.
- Zolakwika pamimba. Amayenera kuwongola, atagona pamimba, kutambasula manja anu mthupi. Mukamatulutsa mpweya, tambasulani masamba anu ndikumutu, onetsetsani kuti gawo lotsika la thupi silimachokera pansi. Pakutulutsa, bwererani koyambira.
- Amakweza mikono ndi miyendo. Malo oyambira: atagona chagada, miyendo yowongoka. Mukamatulutsa mpweya, pamafunika kuti muzikweza manja ndi miyendo yanu nthawi yomweyo, kuti zikhatho zikhudze mapazi, kwinaku zikupumira, zibwererenso.
- Kalata "T". Malo oyambira: chithandizo chogona pamanja owongoka. Amafunika pa exhale kusamutsa thupi ndi dzanja lamanja, ndi kukweza pamwamba ndi lamanzere ndi kukhala mu malo. Pamene mukupuma, bwererani kumalo omwe mumawakonda ndikubwereza mbali inayo.
