Ndi kulakwitsa kwakukulu kunyalanyaza zoyenda m'mimba, zolimbitsa thupi zomwe zimathandizidwa ndi chithandizo chake zimatha kupereka katundu wambiri pamtundu wa minofu. Zida zamasewera izi zimakhala ndi kapangidwe kosavuta - gudumu lokhala ndi magwiridwe m'mbali, chifukwa chake limafikirika komanso limagwiritsidwa ntchito mosavuta.
Kodi muyenera kuyang'ana chiyani mukamagula masewera olimbitsa thupi?
Zida zamasewera zilizonse ziyenera kupangidwa ndiukadaulo wapamwamba komanso wodalirika. Ntchito zosakhazikika, zovekera ndi mapulasitiki otsika mtengo zimatha kubweretsa kupindika ndi kuvulala.
Anthu omwe alibe maphunziro ayenera kuyang'anitsitsa nyumba zomwe zili ndi gudumu limodzi lalikulu kapena zingapo zoyandikana - zotchinga zotere zimakhazikika ndipo sizimachepetsa nkhawa.
Pamsika mungapeze mawilo olimbitsa thupi ndi njira yobwererera, izi zimathandizira gawo lovuta kwambiri - kubwerera pamalo oyambira.
Zithunzi zokhala ndi zingwe zamiyendo ndizoyenda ndizoyenera othamanga odziwa zambiri - mapangidwe awa amakulolani kusiyanitsa katunduyo pa abs.
Ubwino wa gudumu lochita masewera olimbitsa thupi
Pulogalamu yoyeseza ngati gymnastic roller imagwira ntchito osati kwa atolankhani okha, kuchita masewera olimbitsa thupi ndi iyo kumabweretsa katundu wambiri paminyewa ya kumbuyo ndi m'mapewa. Pang'ono ndi pang'ono, mchiuno, matako ndi khosi zimakonzedwa.
Kuphunzira kwathunthu kwa minofu ya thupi kumakupatsani mwayi wolimbitsa matako ndi kutuluka, kusintha mawonekedwe ndi kupopera manja anu (ndiye kuti mutha kuyenda m'manja mwanu). Kulimbitsa thupi ndi gudumu kumaphatikizapo magulu angapo amtundu umodzi nthawi imodzi, chifukwa chake amagwiritsa ntchito zolimbitsa thupi osati zokhazokha, komanso masewera olimbitsa mafuta (chifukwa cha kuchuluka kwa kalori).
Zisamaliro zachitetezo mukamagwira ntchito ndi gymnastic roller
Malamulo ochepa osavuta angakuthandizeni kupewa zovuta:
- Choyamba, muyenera kuwonetsetsa kuti palibe zotsutsana pakugwira ntchito ndi roller: intervertebral hernia, mafupa osalimba, matenda am'mbuyo kapena olumikizana, mimba kapena matenda oopsa.
- Musanayambe kulimbitsa thupi, muyenera kutambasula ndikutenthetsa, izi sizingowonjezera kuvulala, komanso kuonjezera mphamvu ya maphunzirowa.
- Zochita zonse ziyenera kuchitidwa mwachangu komanso mosagwedezeka, ndikumva kupweteka phewa ndibwino kuti muchepetse kuyenda.
- Oyamba kumene ayenera kuwonjezera kulimbitsa thupi pang'onopang'ono, kuyambira ndi machitidwe osavuta m'mimba obwereza 3-5.
Abs roller: zoyambira kwa oyamba kumene
Kwa anthu osaphunzira, ngakhale katundu wosavuta wodzigudubuza sakhala wophweka. Poyamba, ndibwino kuyika mphasa pansi pa mawondo anu kapena kugwiritsa ntchito ziyangoyango zofewa zamaondo - izi zimapewa kupweteka kwamafundo. Muthanso kuwonjezera pulogalamu yophunzitsira - kuyenda pa maondo anu (kuweruza ndi ndemanga za madotolo ndi odwala, zimakupatsani mwayi wothana ndimavuto osakhazikika mukapindika miyendo ndikuthandizira).
- Malo opangira masewera olimbitsa thupi. Malo oyambira amafanana ndi malo omwe amakonda kukankhira, koma manja okha ndi omwe amakhala pamagudumu. Amafunika kukanikiza atolankhani ndikukonzekeretsa thupi kuti likhale motere kwa masekondi 30, pang'onopang'ono kuwonjezera nthawiyo kukhala mphindi ziwiri.
- Amagwada. Malo oyambira: kukhala pansi pa mawondo anu, ndikupumitsa manja anu pagudumu lochita masewera olimbitsa thupi lomwe lili patsogolo panu. Zimafunika kutulutsa gudumu patsogolo panu, kenako ndikubwerera. Mutha kuyamba ndimatalikidwe ang'onoang'ono, pang'onopang'ono kubweretsa kutulutsa kulumikizana ndi thupi kufanana pansi. Langizo la Newbie: mutha kukhala moyang'anizana ndi khoma kuti pulogalamu yoyeseza, mukafika pobwerera kumbuyo kwambiri, ikhale kukhoma. Izi ziteteza kuti zisatayike komanso kuti m'mimba mugwere pansi. Mutha kuyamba ndikubwereza 3-10, pang'onopang'ono kubweretsa 25-30.
- Mbali imapindika pamondo. Zochita izi ndizofanana ndi kupindika molunjika, koma muyenera kungoyendetsa bwalo loyenda mozungulira pamadigiri a 45. Choyamba, pangani kubwereza 3-15 mbali imodzi, kenako kubwereza mbali inayo.
Pamene masewerawa salinso ovuta, mutha kuyimilira moyang'ana kutsogolo ndi oblique popindika. Kuti muchite izi, muyenera kutambasula miyendo yanu pang'ono ndikugwada, kupumitsa manja anu pagudumu, kupanga mpukutu wathunthu, kenako kubwerera kumalo oyambira. Pamene kubwereza kawiri konse sikuli kovuta, mutha kuchita masewera olimbitsa thupi kwa akatswiri odziwa masewera.
Woyendetsa m'mimba: Zochita Zapamwamba
Zochita izi sizimangofunika maphunziro okha, komanso gudumu lokhala ndi zingwe zamiyendo:
- Sungani ndi gudumu. Malo oyambira: thabwa pamanja otambasulidwa, miyendo yolumikizidwa ndi zingwe zamagalimoto zolimbitsa thupi. Ndikofunika kugubuduza maondo anu pachifuwa, kenako mubwerere pamalo pomwepo. Chitani magawo atatu a 15-20 nthawi.
- Kukondera buku lokhala ndi gudumu. Ntchitoyi ndi yofanana ndi buku lakumbuyo, mawondo okha ndiwo ayenera kukulungidwa mosinthana ndi zigongono zakumanzere ndi kumanja. Chitani magawo atatu a 10-15 nthawi.
- Pachimake. Malo oyambira ndi ofanana. Amayenera kukweza matako mmwamba, osakhotetsa miyendo ndi kumbuyo, thupi liyenera kutenga chilembo chokhotakhota "V", kenako ndikubwerera kumtunda. Chitani magawo atatu a 10-15 nthawi.
