Zolimbitsa thupi kwa atolankhani amuna, ichi ndi chimodzi mwazinthu zazikulu kwambiri zakuchepa kwa "kasupe" m'nyengo yam'nyanja. Lero tikukuwuzani masewera olimbitsa thupi omwe ali oyenera kwa inu!
Ngati munthu, atadziyang'ana pagalasi kwa nthawi yayitali, asankha "kuchitapo kanthu," ndiye kuti alowa nawo omwe akubwera kumene. Kuyamba kugwira ntchito ndi zolimbitsa m'mimba kwa amuna ndiye chisankho choyenera. Kutsimikiza mtima ndi kudziletsa kudzakhala anzanu abwino panjira yopita ku thupi lamphamvu, ndipo lingaliro laling'ono limakupatsani mwayi kuti musayendeyende pakati pa "katundu", "maphunziro" ndi "njira".
Chiyambi cha nthawi
Musanasankhe malo ophunzitsira oyenera atolankhani, muyenera kudziyesa mozama kuti mudziwe luso lanu. Kulemera mopitirira muyeso ndi mafuta owonjezera a subcutaneous mafuta sangayendetsedwe ndi kukweza kulikonse kwa torso, chifukwa zolimbitsa m'mimba ndimphamvu zamagetsi (zomwe cholinga chake ndi kugwiritsira ntchito gulu la minofu) ndipo ntchito yawo sikuti agwiritse ntchito kilocalories, koma kuwonjezera nyonga ndi kupirira minofu. Kuwongolera kwa zakudya zopatsa thanzi komanso kutengera mtima, mwachitsanzo, kuthamanga kapena kulumpha chingwe, kuthana ndi kuchuluka kwamafuta mwa amuna mwachangu komanso bwino. Wophunzitsa zolimbitsa thupi a Denis Gusev amalimbikitsa amuna kuti akhale "owuma" (yambitsani kunenepa kwambiri), kenako kenako ayambitseni maphunziro olimba.
Kuphunzitsa "kupumula" ndi "kupirira"
Pali njira ziwiri zokonzekera maphunziro:
"Vuto". Ngati munthu ali ndi chidwi ndi mawonekedwe atolankhani - mizere iwiri yayikulu yamimba m'mimba ndi kupumula kwa minofu ya oblique - maphunziro akuyenera kukulitsa kuchuluka kwa minofu. Kuti muchite izi, minofu yam'mimba imadzazidwa mwamphamvu, osatenga nthawi yayitali, pakati pa zolimbitsa thupi minofu yolimbana nayo imapuma pafupifupi masiku atatu. Zochita zolimbitsa thupi ndizovuta, monga lamulo, amagwiritsa ntchito zolemera, ndipo amachitidwa "kulephera", ndiye kuti, kuthekera kwakuthupi kobwereza kwina. Ndikusankha koyenera kwa katundu, kubwereza kosapitirira 12 kumachitika m'njira imodzi. Pazochita zilizonse, njira zinayi zimakonzedwa, ndipo zonsezi zimachitidwa "kulephera", zina zonse pakati pa seti siziposa mphindi ziwiri. Chofunikira pamaphunziro otere ndi kusiyana pakati pa zolimbitsa thupi, minofu imawonjezeredwa ndi voliyumu munthawi yopuma, yomwe imatha mpaka masiku atatu. Maphunziro oterewa sakuvomerezeka kwa amuna osakwanitsa chaka chimodzi chamaphunziro.
"Kubwereza mobwerezabwereza" (kapena "kugwira ntchito"). Cholinga cha maphunzirowa ndichofunikanso - kukulitsa chipiriro ndi nyonga. Maphunziro ogwira ntchito amasankhidwa ndi otsatira thupi lakale (popanda "kutulutsa" minofu), othamanga ambiri komanso oyamba kumene. Sikoyenera kuti mudziteteze kwathunthu panthawi yolimbitsa thupi - padzakhala kutopa kokwanira ndikuwotcha minofu yam'mimba kumapeto kwa masewerawa. Monga lamulo, zochitika zilizonse zapa atolankhani zitha kuchitidwa kunyumba, nthawi 20-30 mpaka ma seti anayi. Ophunzitsa olimbitsa thupi amakhulupirira kuti ngati munthu angathe kubwereza mobwerezabwereza makumi atatu, ndiye kuti mtolo uyenera kukhala wolimba kapena wosiyana. Mutha kuchita izi tsiku lililonse, koma osachepera 3 pa sabata. Mu maphunziro a "multi-rep", zolimbitsa thupi m'mimba zimalimbikitsidwa amuna; Nthawi zambiri amagwiritsa ntchito zipolopolo zolemera. Ngati zovuta zamaphunziro ndi katundu sabata iliyonse asankhidwa molingana ndi kuthekera kwa mwamunayo, ndiye kuti atolankhani sadzangolimba komanso azikhala okhazikika, minofu ya minofu idzawonjezeka, koma pang'onopang'ono kusiyana ndi "voliyumu" yamaphunziro.
Gulu la masewera olimbitsa thupi a amuna osaphunzitsidwa
Oyamba kumene atha kugwiritsa ntchito njira yachikale yazolimbitsa thupi m'mimba mwa amuna, zovuta izi zimawoneka ngati zosavuta ngati zichitike moyenera - pakatha milungu iwiri zotsatira zoyambirira zidzawonekera. Zochita zitatu zoyambirira zimachitika m'magulu atatu azaka 20-25, magawo atatu omaliza amphindi imodzi. Idyani pakati pa masekondi 30, pakati pa masewera olimbitsa thupi mphindi ziwiri. Pafupipafupi maphunziro ndi tsiku lililonse. Zochita zolimbitsa thupi zimakhala ndi zovuta zingapo - muyenera kusankha molingana ndi kuthekera kwanu ndi kuthekera kwanu.
Musanaphunzire, musaiwale kutambasula ndi kutentha.
- Kupotoza. Zimayenera kugona chagada pamtunda wolimba, kukhota miyendo yanu m'maondo. Njira yosavuta kwambiri imakulolani kuwoloka manja anu pachifuwa, choyambirira ndikuziika kumbuyo kwanu, koma osatseka manja anu. Pa exhale, m'pofunika kukoka chifuwa m'chiuno, kupindika msana, pomwe kumbuyo sikuyenera kutuluka. Pakutulutsa, bwererani koyambira. Izi ndizofanana ndikukweza torso pamalo okhazikika, koma kumbuyo kwenikweni kumakhala pansi. Ngati zachitika bwino, gawo lapamwamba la minofu ya rectus abdominis imachitika. Kodi kusokoneza? Mutha kutenga cholemera cholemetsa - chimbale kapena cholumikizira - ndikuchisunga kumbuyo kwanu.
- Kukweza miyendo yowongoka kuchokera pamalo ovuta. Muyenera kugona chagada ndikuwongola pamalo olimba, kutambasula manja anu ndi zikhatho pansi mthupi. Zimafunika kuti pang'onopang'ono mukweze miyendo yanu pamalopo, kuti mubwezeretse mpweya. Ntchito yotsikirayi imagwira ntchito bwino kwa amuna. Kodi kusokoneza? Pakufika njira imodzi, mapazi sayenera kutsitsidwa kwathunthu, koma ngodya ya 30 degrees pakati pa pansi ndi miyendo. Muthanso kumangirira zing'onoting'ono zazing'ono m'miyendo yanu.
- Njinga. Ichi ndi chimodzi mwazochita zabwino kwambiri za m'mimba za abambo. Kugona kumbuyo kwanu pamalo olimba, muyenera kuyimirira paphewa lanu, ndikukhotetsa miyendo yanu. Mukamatulutsa mpweya, kokerani chigongono ku bondo lina, pomwe mwendo waulere umawongoka. Mukapuma mpweya, bwererani pamalo oyambira (osayiwala kuti mutu wakwezedwa) ndikubwereza ndi chigongono china. Kodi kusokoneza? Poyambira, kwezani miyendo yopindika pamwamba ndikukhala osatsitsa mpaka kumapeto kwa njirayo.
- Mapulani. Olimbitsa thupi zolimbitsa minofu yolimba komanso yolimba. Zimafunika kutenga malo olimbikira atagona pamawondo, kuwongola msana, kusisita minofu yam'mimba ndikuwundana pamalopa kwa mphindi imodzi. Kodi kusokoneza? Onjezani mkono umodzi patsogolo ndi / kapena kwezani mwendo pansi.
Ntchitoyi ikakhala yovuta, ndi nthawi yoti mupite kumalo ovuta kwambiri.
Zovuta zophunzitsira amuna
Zovutazo zimaphatikizapo zolimbitsa thupi zazikulu zitatu ndi ziwiri zokhala ndi chowongolera chosindikizira, maphunzirowa amapangidwira amuna odziwa bwino ntchito. Chitani masewera olimbitsa thupi m'magulu atatu a 25-30 nthawi. Mafupipafupi omwe amaphunzitsidwa kawiri kawiri pamlungu (zimaganiziridwa kuti magulu ena amisili amagwiranso ntchito zina, ndipo atolankhaniwo amachita nawo ntchitoyo molunjika).
- Ziphuphu za Fitball. Maphunzirowa amafunika mpira wawukulu, wolimba. Muyenera kugona ndi nsana wanu pa fitball kuti msana ugwirizane pansi, miyendo yanu izikhala pansi. Manja kumbuyo kwa mutu, koma osatseka. Mukamatulutsa mpweya, pindani msana, kukoka chifuwa mpaka m'chiuno, pomwe kumbuyo kwake sikumachokera pa mpira ndikukhalabe kufanana pansi. Wongolani msana kwinaku mukupuma.
- Mwendo wopachikidwa ukukwera. Kuchita masewera olimbitsa thupi kwa amuna kumapereka zotsatira zabwino mukamachita molondola. Malo oyambira ndikumangirira bwino pa bar yopingasa, mukamatulutsa mpweya, muyenera kukweza miyendo yanu yolunjika pamtanda, kwinaku mukukoka mpweya, tsitsani miyendo yanu. Ngati njirayi ndi yovuta kwambiri, miyendo yowongoka imatha kukwezedwa madigiri a 90 ndikusungidwa kwa masekondi ochepa. Zochita pa bar yopingasa yosindikizira ndizofala pakati pa amuna, ndichifukwa choti kupezeka kwa zida zamasewera komanso maphunziro osiyanasiyana ndikutenga nawo mbali.
- Buku. Ichi ndi maphunziro othandiza a minofu yonse yam'mimba. Kugona kumbuyo kwanu, miyendo yowongoka, mikono kumbali. Mukamatulutsa mpweya, kwezani dzanja lanu lamanja ndi mwendo wakumanzere ndikuwakokera. Pa mpweya wotsatira, kokerani dzanja lamanzere ndi mwendo wina wamanja wina ndi mnzake, ndipo pa exhale, mubwerere. Pa kutuluka kwachitatu, kokerani zigongono zonse ndi mawondo onse wina ndi mnzake. Bwererani poyambira.
- Maphunzirowa amafunika gudumu lamagetsi (lotchedwanso roller). Zimafunika kuti mukhale bwino pamiyendo yanu, gwirani ma wheel a gymnastic ndi manja anu ndikudalira pafupi ndi mawondo anu. Pepani wodzigudubuza momwe mungathere, kutsitsa m'mimba mwanu pansi. Kenako, osamasula gudumu, bwererani pamalo omwe mwakhala mukugwada. Zochita zoterezi ndi zokulungira zapa atolankhani ndizothandiza kwambiri kwa amuna, zimagwira magawo onse a minofu ya rectus abdominis.
- Kuchita masewera olimbitsa thupi kumachitika atakhala pansi miyendo yowongoka. Manja onse awiri agwira zokutira. Imafunika kuyika kanemayo kumanzere ndikuyendetsa pang'onopang'ono momwe ingathere, kubwerera ndikubwereza maulendo 25. Kenako chitani zojambulazo kumanja. Ndikofunika kukhala osamala komanso osathamanga mukamachita masewera olimbitsa thupi ndi gudumu yamagetsi kwa atolankhani, izi ndi zoona kwa amuna ndi akazi.
