Zochita zapanyumba zosindikizira zidzakupatsani zotsatira zabwino mukawafikira ndi chidziwitso chofunikira chomwe tinafotokoza m'nkhani ya lero!
Chifukwa chomwe mungapangire bwino kunyumba
Chiwerengero chosatha cha maofesi, kuphunzitsa ndi mitundu yonse yazinthu zosindikizira zimakhazikitsidwa pazochita zingapo zapamwamba zomwe zida za masewera kapena zoyeserera sizifunikira. Komabe, izi sizikutanthauza kuti zothandizira sizidzafunika konse kunyumba.
Choyamba, athandizanso kuthana ndi zolimbitsa thupi momwe thupi limakulirakulira, ndipo chachiwiri, zida zamasewera zimapanga zosankha zogwirira ntchito yomweyo, ndipo izi ndizofunikira kwa atolankhani - minofu yam'mimba imazolowera msanga njira zamaphunziro zomwezi ndikusiya kusiya. Mukamachita masitepe oyamba, simungaganizire za izi, koma pakukula, gwiritsani ntchito njira yomwe ili pafupi: m'malo moyeza botolo lamadzi, m'zochita zina benchi imatha kusinthidwa ndi bedi kapena mpando, ndi zina zambiri.
Kanemayo, mphunzitsi wathanzi a Tatyana Fedorishcheva amalankhula zakufunika kofunda asanalowe kulimbitsa thupi kunyumba:
Mitundu yamaphunziro ndi iti
Ndikofunikira kudziwa zolinga zakuphunzitsira kunyumba. Ndichizolowezi kusiyanitsa kuphunzitsa kukhala "voliyumu" ndi "mphamvu". Ngati zotsatira za maphunziro ndizosindikizira zokhala ndi mizere yaying'ono, ndiye kuti ntchitoyi imachitika ndikukula kwa minofu. Ndipo ngati cholinga ndikukulitsa mphamvu ndi kupirira kwa minyewa osasintha kukula kwake, ndiye kuti maphunzirowa adzakhala "mphamvu".
"Kuphunzitsa voliyumu" kunyumba kumaphatikizapo katundu wolemera komanso nthawi yayitali pakati pa zolimbitsa thupi. Mukamaphunzira, ulusi waminyewa umawonongeka ndipo zimatenga pafupifupi masiku awiri kuti zisinthe. Ndipakati pa kulimbitsa thupi komwe kupindula kwa minofu kumachitika. Njira iyi imafunikira masiku 3-4 ophunzitsira sabata iliyonse kunyumba.
"Kulimbitsa mphamvu" kumakonzedwa mwanjira yoti minofu ilibe nthawi yoti ibwererenso ndikukula. Pachifukwa ichi, kuphunzitsa kumachitika tsiku lililonse, ndipo pazochita zolimbitsa thupi zolemera, kubwereza pang'ono kumapangidwa (osapitilira 12).
Mfundo yofunikira: mutha kukhala ndi cholinga chochepetsa thupi mothandizidwa ndi malo ophunzitsira atolankhani, koma simungakwaniritse. Kuti muchepetse thupi kunyumba, muyenera kuphatikiza Cardio (osasokonezedwa ndi machitidwe a ab) ndi zakudya. Ndipo ndibwino kupanga chizolowezi chodya moyenera, izi zimagwiranso ntchito kwa atsikana mokulirapo - amakonda kutolera mafuta ochulukirapo.
Ndi ziti zomwe zimapangitsa amuna ndi akazi kulimbitsa thupi kunyumba
Kwakukulukulu, machitidwe apakompyuta a atsikana samasiyana kwambiri ndi zochitika zapakhomo za abambo, kusiyana kwakukulu ndikumayendedwe ka zolimbitsa thupi.
Amuna, nthawi zambiri, amafuna kuwonjezera kuchuluka kwa minofu, chifukwa chake amakonzekera masiku atatu ophunzitsira sabata. Mwachilengedwe chawo, ndiolimba, koma osati olimba ngati azimayi, chifukwa chake kuphunzitsa kwawo kumakhala kovuta komanso kofupikitsa, munthu wosowa kwambiri amakhala wokonzekera maphunziro ozungulira kwambiri.
Atsikana, monga lamulo, amakonda kuphunzitsa abambo tsiku lililonse, akuyembekeza kuti akhale ndi mimba yathyathyathya. Koma ngati angasankhe njira zophunzitsira "volumetric", ndiye kuti achulukitse minofu kunyumba amayenera kugwira ntchito kuposa amuna chifukwa cha mawonekedwe amthupi lachikazi.
Momwe mungapopera mwachangu mimba yanu kunyumba
Sizingatheke. Ngakhale palibe mafuta owonjezera ndipo muyenera kungolimbitsa (kapena kuwonjezera) minofu yanu yam'mimba, zimatenga pafupifupi mwezi umodzi kuchita masewera olimbitsa thupi. Katundu wambiri wosagwirizana ndi ena amangobweretsa kuvulala kokha komanso kupweteka kwanthawi yayitali, pakati pazotsatira za "kupitilirapo" - kusowa tulo, kutaya mphamvu, kukhumudwa ndi kuchepa kwa chitetezo chamthupi, azimayi atha kusintha msambo. Kuda nkhawa ndi kutayika kwa ndende ndizotheka. Nthawi yomweyo, atolankhani sangaphunzitsenso mwachangu, ngakhale kupweteka kwambiri komanso thanzi labwino sizingasokoneze zolimbitsa thupi zolondola.
Momwe mungakulitsire kuphunzitsa kwa kunyumba
Malamulo atatu osavuta adzakuthandizani kuti mukwaniritse zotsatira zabwino zolimbitsa thupi:
Musanayambe kulimbitsa thupi, muyenera kutentha ndikutambasula - izi zikonzekeretsa minofu ndi malo olumikizira katundu ndikupewa kuvulala.
Pochita masewera olimbitsa thupi, kutulutsa mpweya kumayenera kuchitika panthawi yamavuto akulu kwambiri. Minofu imafunikira mpweya wabwino kuti igwire ntchito, chifukwa chake, pokonzekera maphunziro kunyumba, muyenera kusamalira mpweya wabwino. M'nyengo yozizira, izi ziyenera kuchitika nthawi yomweyo musanaphunzitsidwe; nthawi yotentha, mutha kuyeseza ndi zenera lotseguka.
Simungathe kumasula atolankhani mukamachita masewera olimbitsa thupi. Kuyamba kuchita masewera olimbitsa m'mimba nthawi zonse kumatanthauza, mwa zina, kubweretsa minofu yam'mimba mwamphamvu.
Mufilimuyi, Elena Yashkova akuwonetsa masewera olimbitsa thupi omwe angachitike kunyumba:
Zovuta zolimbitsa thupi atolankhani kunyumba
Zochita zinayi zophweka komanso zothandiza m'mimba zomwe adanenedwa ndi Elena Silka. Katundu woyesedwa kwakanthawi ndi wabwino kwa oyamba kumene. Chitani zolimbitsa thupi zilizonse kwa masekondi 30, pambuyo pa kutha, nthawi yomweyo pitilirani ku zotsatira.
- Kukulitsa thupi kuchokera pomwe limakonda. Malo oyambira: gona chagada, ikani manja anu kumbuyo kwa mutu wanu (ngati katunduyo ndi wovuta kwambiri, dutsani pachifuwa), pindani miyendo yanu m'maondo. Ndikofunika kukweza thupi pogwiritsa ntchito minofu ya m'mimba yokha, simungathe kuthandiza ndi mapewa kapena khosi, kuyang'ana kumayang'ana m'mwamba. Maphunzirowa amatulutsa minofu ya rectus abdominis. Kunyumba, zitha kukhala zovuta kutolera cholemetsa patsogolo panu; chifukwa ichi, sikungokhala dumbbell kokha, komanso botolo lamadzi ndiloyenera.
- Kukweza miyendo pamalo osachedwa. Kugona kumbuyo kwanu, tambasulani manja anu mthupi lanu, kanjedza pansi. Zimafunika kukweza ndi kutsitsa miyendo yowongoka osakhudza zidendene zapansi. Katunduyu amakulolani kuti mugwiritse ntchito gawo lotsika la minofu ya rectus abdominis - yomwe imadziwika kuti otsika. Kwa oyamba kumene, amaloledwa kukweza miyendo yopindika pang'ono m'maondo.
- Njinga yovuta. Kugona kumbuyo kwanu, mutu wakwezedwa, miyendo imagwada pamaondo, mikono ili kumbuyo kwa mutu. Amayenera kukoka chigongono ku bondo lina, mwendo waulere wawongoka panthawiyi. Mutu ndi zidendene sizimakhudza pansi panthawi yophedwa. Katundu wotere amapita kumatumba am'mimba oblique.
- Mapulani. Kulimbikitsana, kugona chagongono, wongolani msana wanu. Pamafunika kukonza thupi pamalo oti atolankhani azikhala othinana komanso kumbuyo osapindika.
Kuchita masewerawa kwa mphindi ziwiri kunyumba ndikobwino kwa magawo oyamba ogwiritsira ntchito abs yanu. Patatha sabata imodzi mwayamba maphunziro, mutha kuchita masewera olimbitsa thupi - mukamaliza masewera olimbitsa thupi, pumulani mphindi 30 ndikubwereza. Ndikofunikira kuwunika kuphedwa kolondola, atolankhani akuyenera kukhala omangika kwa mphindi ziwiri za bwalolo, apo ayi zoyesayesa zonse zitaya tanthauzo.
Ngati zochitika zitatu izi sizibweretsa kutopa ndi kutentha kwa minofu yam'mimba, ndi nthawi yoti musokoneze zochita zanu. Kuti muchite izi, mutha kugwiritsa ntchito kulimbitsa thupi kwathunthu kuchokera kwa wophunzitsa zolimbitsa thupi Yaneliya Skripnik.
Anaphatikiza zolimbitsa thupi zisanu ndi ziwiri zapanema m'mimba kunyumba m'magulu atatu, kulimbitsa thupi kulikonse kuyenera kuchitidwa nthawi 15-20. Pakati pa gululi, yesetsani kuchita masewera olimbitsa thupi osadodometsedwa, pakati pamagulu, mupumule masekondi 30.
Gulu loyamba
- Zosintha crunches. Malo oyambira adzafunika benchi, mpando kapena bedi. Muyenera kugona pansi kuti mutu wanu uzitsogoleredwa ku benchi, ndipo kumakhala kosavuta kuti manja anu agwire benchi. Miyendo imakwezedwa ndikukweza pamwamba pansi pamtunda wa madigiri 30. Ndikofunika kukweza miyendo yanu mmwamba, kenako mutambasule ndikukhudza benchi ndi masokosi anu, ndikukweza chiuno pansi. Bwererani pamalo oyambira. Ngati katunduyo ndi wolimba kwambiri, gawo pakati pa pansi ndi miyendo limatha kukulitsidwa: madigiri 45-60. Ichi ndi chimodzi mwazochita zabwino kwambiri zapansi panyumba.
- Malo oyambira ndi ofanana. Ndikofunika kutambasula ndi miyendo yanu mmwamba, ndikukweza kumbuyo kumbuyo kuchokera pansi. Musayende kwambiri, mayendedwe akuyenera kukhala ndi malangizo apansi-pansi. Katundu wotere amapita kumtundu wa rectus abdominis.
- Lumo. Malo oyambira: atagona pansi, miyendo ili ngodya ya madigiri 30 mpaka pansi. Ikani manja anu kumbuyo kwanu ndikunyamuka pang'ono paphewa lanu. Poterepa, yongolani miyendo yanu. Katundu wotere amalola kuti nyumba igwire ntchito nthawi yomweyo minofu yakunja ya oblique yam'mimba ndi makina apamwamba.
Kupuma kwamasekondi 30 ndi gulu 2:
- Poyambira, muyenera kukhala pansi ndikutsamira pang'ono (pafupifupi madigiri 45 pakati pa pansi ndi thupi), kutsamira magongono anu. Miyendo ndiyowongoka ndikukweza pamwamba pansi (ngodya yapakati ndi miyendo ili pafupifupi madigiri 30). Zimayenera kukoka mapewa ndi mawondo wina ndi mnzake. Nthawi yomweyo, miyendo imagwada pamaondo, ana amphongo amakhala ofanana pansi, ndipo mikono imawongoka, kusunthira kutsindika kuchokera kugongono kupita kuma palmu. Kenako bwererani poyambira ndikubwereza nthawi 15-20. Izi ndizolimbitsa thupi zothandiza kwa rectus abdominis (kumtunda ndi kutsika) kunyumba.
- Njinga. Zochita izi ndizosiyana pang'ono ndi zomwe Elena Silka adaphunzitsa pakuphunzitsa oyamba kumene. Malo oyambira: atakhala, thupi limaikidwa pang'ono (osatinso momwe tidapangira kale), mikono kumbuyo kwa mutu, miyendo ndiyowongoka ndikukweza pamwamba pansi. Zidendene sizikhudza pansi panthawi yophedwa. Monga njinga iliyonse, iyi ndi maphunziro a minofu yam'mimba ya oblique.
Kupuma kwamasekondi 30 ndi gulu 3:
- Bala ndi lamphamvu. Support atagona zigongono, thupi awongola. Tengani mwendo wamanzere kumbali, kenako ndikwere. Popanda kugwira pansi ndi phazi lanu lakumanzere, bwerezani nthawi 15-20. Kenako chitani izi ndi phazi lanu lamanja. Ntchitoyi imapereka zovuta zambiri pamatumba am'mimba oblique ndi oblique.
- Bala ndilokhazikika. Konzani thupi kwa mphindi imodzi kuti muthandize mutagona. Onetsetsani kuti kumbuyo sikupinda, ndipo atolankhani ali othina.
Mukamaliza maphunziro onse kunyumba, pumulani kwa mphindi ziwiri, kenako mubwereza mozungulira kwachiwiri. Pakatha mphindi ziwiri mutapuma, yesetsani kuchita masewera olimbitsa thupi lachitatu.
Maphunziro samakhala nawo nthawi zonse kubwereza mobwerezabwereza ndi njira, pali njira "yabwinobwino" yonyamula katundu - pamene kubwereza kumatsimikizika kutengera momwe mumamvera. Kanemayo, Yanelia Skripnik adanenanso zofananira zam'mimba kunyumba:
