Magulu atchire: momwe ungasewere moyenera kuti upope bulu

Magulu amatako ndi masewera olimbitsa thupi omwe amaphatikizidwa munjira iliyonse yolimbitsa thupi. Ubwino waukulu wama squat ndikuchita bwino kwawo, mosiyanasiyana komanso kuthekera kochitira kunyumba. Simusowa wophunzitsa nokha, zida zophunzitsira, kapena maluso apadera. Werengani nkhani yathu, yang'anani makanema ochepa, sankhani pulogalamu yoyenera - ndipo mupite ku "mtedza".

Inde, izi ndi zowona, squats oyenera matako, ngakhale kunyumba, amathandizira kukonza mawonekedwe a bumbu. Ngati mumasewerera pafupipafupi, pansi panu padzakhala kolimba, mozungulira, ngakhale pang'ono, ndipo minofu yanu yamiyendo idzakhala yolimba komanso yamphamvu. Mimba idzasonkhanitsanso, mpumulo wonse wamthupi upeza zolemba zokopa. Zinthu zazikuluzikulu ndikuchita squats molondola komanso mwadongosolo.

Kuti timvetsetse chifukwa chake ma squat agwiradi ntchito kwambiri, tiyeni tiwone za physiology.

Momwe imagwirira ntchito?

Zinthu zitatu zimakhudza mawonekedwe a matako:

1. Zokhudza thupi kapangidwe ka mafupa a m'chiuno;
2. Mafuta amthupi;
3. Matenda a minofu.

Monga momwe mungaganizire, mafupa sangawonongeke. Koma momwe ungatayire mafuta ndikulimbitsa minofu! Kodi ma squat amathandizira kupopa matako anu mukamagwira ntchito mwakhama, kudya komanso osadumpha zolimbitsa thupi? Awa, ndi okhawo omwe akuthandiza! Monga wophunzitsira aliyense angakuuzeni, masewera olimbitsa thupi oyenera kupopera glutes wanu ndi squat. Ngati mukufuna kuti minofu yanu ikule, mufunika zolemera. Pakulimbitsa ndi kuyaka mafuta - gwirani ntchito ndi kulemera kwanu, koma mwachangu komanso zambiri.

Ganizirani za minofu iti yomwe imagwira ntchito iyi:

• The gluteus maximus - ndi iye amene amachititsa mawonekedwe a matako anu;
• Wokongola pang'ono;
• Middle gluteus.

Awiri omaliza ali pansi pa yayikulu ndipo ali ndi udindo wosunthira miyendoyo mbali. Chachikulu chimakhudzidwa ndikutambasula kwa thupi, kulanda miyendo kutsogolo / kumbuyo, ndikuyenda.

Magulu amaphatikizanso pamitundu yosiyanasiyana:

• Ntchafu za Quadriceps (quadriceps);
• Ziuno;
• Ng'ombe;
• Minofu yayikulu;
• Onetsani.

Malumikizidwe ndi mitsempha ya thupi lakumunsi imagwira ntchito mwakhama.

Chifukwa chake tidazindikira kuti ndi minofu iti yomwe iyenera kupopedwa kuti tipeze chotsekemera chodabwitsa, kenako tilingalira momwe tingapangire squats moyenera matako.

Kodi muyenera kusewerera bwanji?

Ngati mukufuna kudziwa momwe mungadzigwere moyenera kuti mtsikana apikitse matako ake, ndiye kuti mwatsata kale. Njira yolondola ikuthandizani kuti mukwaniritse zotsatirazi munthawi yochepa kwambiri, apo ayi, zotsatira zake zidzakhala zero.

Komabe, kudziwa izi sikokwanira, ndikofunikanso kutsatira izi:

• Yambani ndi katundu wokwanira, musayesetse kuwombera nthawi yomweyo zolemba zapadziko lonse lapansi;
• Nthawi zonse mutsegule zolimbitsa thupi ndikutenthetsa ndikutha ndikumapuma ndikupumira;
• Osangogwedezeka, kusuntha moyenera komanso mosalala;
• Onetsetsani njira yopumira - inhale mukatsitsa, tulutsani mpweya kwinaku mukukweza. Osasunga mpweya wanu;
• Tsatirani njirayi. Osangogwada okha, komanso chiuno;
• Idyani chakudya chopatsa thanzi;
• Osayimira pamenepo. Minofu imatha kuzolowera ntchitoyi, chifukwa chake, imayenera kukhala yovuta pang'onopang'ono;
• Kuti muzitha kupopera moyenera ansembe, musangokhala ochepa chabe.

Mitundu

Tsopano, potsiriza, tiyeni tisunthire ku mitundu yama squat omwe ndi abwenzi abwino kwambiri olimba. Pansipa tidawalemba, komanso kukuwuzani momwe mungagwirire bwino kuti mupopetse bulu wa atsikana.

Zolakwa zazikulu

Chonde dziwani kuti ma squat oyenera matako, kunyumba kapena kumalo ochitira masewera olimbitsa thupi, amachitidwa pogwiritsa ntchito njira yomweyo. Zilibe kanthu ngati mukugwiritsa ntchito zolemera kapena squats ndi kulemera kwanu. Nazi zolakwika zomwe muyenera kupewa:

• Kupuma: pumirani mosamalitsa kutsika, tulutsani mpweya ukukwera;
• Kumbuyo sikunapangidwe;
• Masokosi nthawi zonse amatembenuzidwa mofanana ndi mawondo;
• Maondo sangatengeke kupitirira mzere wamasokosi;
• Zidendene sizikukwera pansi;
• Mutu sutsitsidwa kapena kuponyedwa kumbuyo;
• Kuti mugwirizane ndendende ndi minofu ya gluteal, kokerani m'chiuno mmbuyo pang'ono. Kupanda kutero, ndi miyendo ndi mawondo okha omwe azigwira ntchito.

Masewera akale

Squat butt iyi ndi njira yofunikira yomwe ingagwiritsidwe ntchito kuma squat ena onse. Kupatula pazomwe zatchulidwazi, zomwe tinenanso pansipa.

• Imani molunjika ndi mapazi phewa-mulifupi, mikono yanu mbali kapena kutambasula patsogolo panu;
• Mukamalowetsa mpweya, yambani kutsika pansi, kukokera m'chiuno mmbuyo, mutapindika pang'ono kumbuyo. Nthawi yomweyo, osazungulira kumbuyo kwanu;
• Malo otsika kwambiri olimbitsa thupi ndi malo omwe ntchafu zimapanga ndege yofananira ndi pamwamba;
• Pamene mutulutsa mpweya, nyamukani;
• Chitani nambala yobwereza yomwe mukufuna.

Magulu akuya

Kenako, tifotokoza momwe msungwana amatha kukhalira mozama kuti apope matako ake komanso kuti asawononge mawondo ake.

Njira imeneyi imayika kuchuluka kwamaondo pamiyendo, chifukwa chake, ngati muli ndi matenda okhudzana nawo, ndibwino kuti muwakane.

Tengani poyambira, monga momwe ziliri kale. Tsatirani malangizo am'mbuyomu, kupatula pazithunzi izi:

• M'munsi mfundo - m'chiuno kugwa pansi pa bondo, n'kupanga pachimake ngodya;
• Osakweza zidendene zanu pansi;
• Pewani kusuntha kwadzidzidzi;
• Osakhotetsa msana wanu.

Kuchita masewerawa kumawerengedwa kuti ndi kovuta, kumafunikira kulimbitsa thupi bwino, kukulitsa kusinthasintha kwa akakolo ndikuwonjezera kupirira. Kuchita bwino, mwa njira, kudzakhalanso kwakukulu. Njira yopangira squats zakuya matako ndi zolemera zowonjezera zimaphunziridwa bwino ndi mnzake. Ndizabwino ngati ali wothamanga wodziwa bwino yemwe amatha kuwongolera momwe magwiridwe antchito alili.

Imani yopapatiza

Monga dzinalo likutanthauza, pantchitoyi, miyendo idakhazikika kale m'lifupi. Zokonzera izi zimakupatsani mwayi woloza kunja kwa ntchafu, komanso, gluteus maximus muscle.

Ponena za njira yakupha, kumbukirani momwe mungagwiritsire ntchito bwino matako - tidalemba kale pamwambapa, ndikutsatira malangizowa. Malo otsikitsitsa ndi kufanana kwa ntchafu mpaka pansi. Osakweza zidendene zanu pansi, apo ayi ingodzazani kulumikizana kwa akakolo kokha, osati miyendo ndi matako. Ngati, chifukwa cha mawonekedwe athupi, sikutheka kuyika miyendo yanu mopapatiza, pezani zochepera zanu ndikugwira ntchito kuchokera pamenepo.

Mfundo zazikulu - sumo ndi plie

Tipitiliza kuphunzira momwe tingapangire bulu ndi squats kunyumba ndipo motsatira mzere ndi squats omwe ali ndi mawonekedwe otakata. Kuchita izi kumayang'ana bwino ma glutes ndi ntchafu zamkati. Zimafunikira kutambasula komanso kulimba mtima kuchokera kwa othamanga.

• Malo oyambira ndiyabwino, koma miyendo ndiyotakata kuposanso paphewa. Nthawi yomweyo, sumo imakhudza kukulira kwambiri kwa mapazi, momwe kutambasula kwanu kumalola. Mu plie, sikofunikira kuyala mapazi, koma ndikofunikira kutembenuzira masokosiwo mbali zonse momwe zingathere.
• Pamene mukugwedezeka, sungani mawondo anu akuloza mbali imodzi ndi zala zanu. Chosankha cha plié, pankhaniyi, chimakhala chovuta kwambiri kwa othamanga omwe sanatambasuke bwino kuposa sumo.

Sumo squats nthawi zambiri amachitidwa ndi kulemera kowonjezera. Ikuthandizani kuti mumange msanga minofu. Ngati voliyumu ili yofunikira kwa inu, chotsani ma dumbbells. Plie amathandizanso kukwaniritsa bwino mawonekedwe achikazi. Ponseponse, kusiyana pakati pa magulu awiriwa sikofunikira. M'nyumba yanu yokhazikika ya matako, mutha kusankha njira imodzi yokha, kapena njira zina.

Maunges kapena "curtsy"

Zochita zina zabwino zoziziritsa matako kunyumba ndizopindika. Mwachidule, izi ndizowukira mwendo umodzi.

• Malo oyambira ndi mwendo umodzi kutsogolo, wachiwiri kuchokera kumbuyo umakhala pachala chakumapazi. Thupi ndilolunjika, mikono ikutambasulidwa patsogolo panu;
• Mukamalowa mpweya, pindani pang'onopang'ono bondo lanu lakumaso, ndikusunthira kulemera kwanu konse. Ntchafu iyenera kufanana ndi pansi. Bondo lakumbuyo pomwe limakhala limakhudza nthaka;
• Mukamatuluka, pang'onopang'ono nyamukani pogwiritsa ntchito mphamvu ya minofu ndi matako;
• Chitani nambala yobwereza.

Masamba awa ndiabwino kutambasula matako. Ngati mukufuna, mutha kunyamula pancake m'manja mwanu (pachifuwa) kapena ma dumbbells (m'manja mwanu otambasulidwa m'mbali).

Kulemera

Ma squats othandiza kwambiri omwe amatsindika za glutes ndi omwe amathandizidwa ndi zolemera. Kunyumba ndikwanira kutenga mabotolo awiri amchenga kapena botolo lamadzi. Kapena mugule seti ya ma dumbbells pamalo ogulitsira masewera. Kulemera kwina kumakupatsani mwayi wolimbitsa minofu, motero atsikana omwe matako awo siabwino kwambiri - squats ngati amenewa ndiofunikira.

Ndi ma squat amtundu wanji omwe mungachite ndi zolemera? Pafupifupi chilichonse - chapamwamba, chokhala ndi malo otakata kapena opapatiza, mapapu. Mosamala, tikulimbikitsani kuchita masewera olimbitsa thupi, komanso mwayi wosankha pang'ono (chiopsezo chotaya malire).

Njira ziwiri zoyeserera zolemera - m'manja mwatsika m'mbali (zipolopolo ziwiri) komanso pachifuwa (1 chipolopolo).

Kulemera sikulimbikitsidwa kwa iwo okha omwe akufuna kukulitsa matako. Iyi ndi njira yabwino yogwirira ntchito mwamphamvu minofu yanu.

Zochulukira motani ndipo mutha kupopa matako anu zingati?

Atsikana ambiri ali ndi chidwi ndi kangati komwe muyenera kugona kuti mupope bulu, koma yankho la funso ili silikhala lachindunji. Kwa munthu aliyense, zonse zimachitika payekhapayekha, njirayi imadalira mulingo wolimbitsa thupi, momwe minofu ilili, kupezeka kwa mafuta amthupi, komanso chidwi, maphunziro pafupipafupi, mtundu wawo, kutsatira njira, ndi zina zambiri.

Tiye tinene nthawi yomweyo, ndizosatheka kupopera matako ndi squats m'masiku 10, monga mapulogalamu olimbitsira thupi pa intaneti amalonjeza. Tikafunsidwa ngati ndizotheka kupopera bulu kokha ndi squats kunyumba mwezi umodzi, ifenso sitingayankhe motsimikiza - mtedza umafuna masewera olimbitsa thupi osiyanasiyana. Komabe, squats atha kukhala osavuta pamavuto.

N`zotheka kusintha ndondomeko ya matako mu mwezi, koma ichi ndi kofunika kutsatira malamulo awa:

1. Pezani masewero olimbitsa thupi ndikutsatira dongosolo mosamalitsa;
2. Squat iyenera kuchitidwa m'njira zingapo. Nthawi yomweyo, kuti muwotche kunenepa kwambiri, ndikofunikira kugwira ntchito mwachangu, mothamanga, ndikuwonjezera kuchuluka kwa njira zobwerezabwereza. Kuti amange misala yomweyo, squat iyenera kuchitidwa pang'onopang'ono, koma moyenera, ndikuyimilira pamalo otsika kwambiri. Chiwerengero cha kubwereza mwa njirayi chingakhale 10-15 yokha, koma kulemera kwake ndikofunikira.
3. Onetsetsani zakudya zanu - osaphatikizapo shuga, chakudya chophweka, chakudya chofulumira, zakudya zosavuta. Idyani mapuloteni ambiri, zipatso, ndiwo zamasamba, tirigu, mtedza.
4. Onjezerani ku masewera olimbitsa thupi ena opopera matako: lumo, kuyenda matako, kupalasa njinga, kulumpha, kuyenda paphiri, mapapu.
5. Kuti mupope bulu mwachangu, ndikofunikira kuchita squats molondola, chifukwa chake - tsatirani njirayi;
6. Osanyalanyaza kutentha - kumakonzekeretsa matako kuntchito, kutenthetsa minofu ndi mafupa, kumachepetsa chiopsezo chakumva kupweteka mukamaphunzira;
7. Dzilimbikitseni ndipo onetsetsani kuti mwakhazikitsa zolinga.

Chifukwa chake, ndizotheka kupopa bulu ndi squats kunyumba. Zotsatira zoyambirira zowoneka bwino ndizotheka kulowa mkati mwa masiku 30 kuchokera pomwe maphunziro ayamba. Ndi pulogalamu iti yomwe mungagwiritse ntchito koyambirira?

Onani Tchati Cha Gulu Lanyumba kuti mupeze squat woyambira bwino kwambiri. Ochita masewera olimbitsa thupi amatha kuwonjezera kuchuluka kwa kubwereza pamachitidwe awo kapena kuwonjezera kulemera. Muyenera kuchita tsiku lililonse kapena tsiku lililonse (ngati mukuyamba kwathunthu). Njira iliyonse yatsopano imatha kudulidwa ndi mtundu wina, kapena mitundu ina masana.

Musanayambe zovuta, onetsetsani kuti mukumvetsetsa momwe mungagwiritsire ntchito moyenera - osangopopera bulu wanu, komanso kuti musawononge thanzi lanu. Onerani makanema otsogola. Komanso, onetsetsani kuti mulibe zotsutsana.

Kodi minofu iyenera kuvulala?

Pali chikhulupiliro kuti ngakhale kutsatira njira yolondola ya squat matako, ndikofunikira kuti atsikana azimva kupweteka akaphunzitsidwa. Zachidziwikire, izi ndi zotsatira za wothamanga yemwe amachita bwino kwambiri. M'malo mwake, ululu umachokera ku misozi ing'onoing'ono mumtundu wa minofu yomwe yapatsidwa katundu mosayembekezereka. Kumayambiriro kwa maphunziro, izi ndizosapeweka - taganizirani nokha, moyo wamtendere wa matako anu udaphwanyidwa kwambiri, titero, adachotsedwa m'malo abwino ndikukakamizidwa kugwira ntchito. Inde adzakwiya. Komabe, minofu ikagwiritsidwa ntchito, sipayenera kukhala ululu. Pokhapokha mutakulitsa katundu pang'ono.

Chonde dziwani kuti kupweteka kumatha kuchitika osati kokha chifukwa chokwera kwambiri, komanso corny, chifukwa simunatenthe minofu yanu, mwaphonya masewera olimbitsa thupi. Kapenanso sanatsatire njirayi molondola, akumadzaza mafupa.

Nthawi zambiri, zopweteka zimatha, tsiku limodzi mutatha kuchita masewera olimbitsa thupi. Momwemo, pambuyo pa maola 6-8, thupi limasiya kukumbutsa za mayeso. Ngati mumangomaliza maphunziro anu ndikumva kuwawa, kapena sikutha milungu ingapo, mukuchita china chake cholakwika.

Tiyeni tifotokoze mwachidule zonsezi pamwambapa! Ma squat matumba ndi masewera olimbitsa thupi omwe amawapangitsa kukhala oyenera komanso olimba. Ndipo imapanganso miyendo yopyapyala komanso mimba yabwino. Kuchita masewera olimbitsa thupi kumathandiza thupi lonse, kusunga minofu ili bwino. Zochita zamasewera, zamtundu uliwonse, zimawonjezera kudzidalira komanso kusangalala, ndipo omalizawo atha kuchita zodabwitsa! Zabwino zonse ndi mtedza wanu!

Onerani kanemayo: Fela Kuti - Expensive Shit Edit Official Audio (November 2024).