Zochita zofalitsa sizithandiza ngati zingachitike popanda njira yolondola komanso chidziwitso chofunikira! Lero tikuwuzani china chake chomwe sichingakhale chosavuta kutulutsa makina osindikizira abwino!
Mimba ndi njira yovuta, ntchito yake sikungoletsa komanso kuteteza ziwalo zamkati, koma pamodzi ndi minofu ina ya kotekisi, imakhazikika m'chiuno, m'chiuno ndi m'mimba.
Kugwira ntchito minofu yam'mimba kumathandizira kukhalabe olimba, kukonza magwiridwe antchito komanso kuchepetsa kuvulala. Ndi zochitika zilizonse zolimbitsa thupi, minofu yam'mimba ndi imodzi mwazoyamba kugwira ntchito - imathandizira kukonza ndikuthandizira msana.
Lero tikukuwuzani kuti ndi masewera ati a ab omwe ndi othandiza kwambiri komanso momwe mungapindulitsire masewera olimbitsa thupi!
Kapangidwe ka makina osindikizira m'mimba
Khoma lakumaso la pamimba limapangidwa ndimtundu wautali wophatikizika - minofu ya rectus abdominis, magawo ake awiri amagawika pakati pamimba, osati konse, monga ambiri amakhulupirira; chosindikizira chapamwamba ndi chakumunsi - magawano ndiotengera, osati kutomiki. Minofuyi imathandizira msana kupindika, imathandizira kutsika pachifuwa ndikukweza m'chiuno.
M'mbali mwake muli minofu yopingasa ndi oblique (kunja ndi mkati) minofu yam'mimba. Amakhala ndi udindo wopindika komanso kupotoza, kuteteza ma disc a vertebral kuti asasunthike.
Mitundu yochita masewera olimbitsa thupi
Mutha (ndipo muyenera) kunyamula minofu motsimikiza komanso mwamphamvu.
- Mphamvu yamphamvu imaphatikizapo kubwereza mobwerezabwereza masewera olimbitsa thupi, minofu kukhala yolimba ndikupumula. Katundu wotere amakupatsani mwayi wolimbitsa minofu, kukonza ntchito zamitsempha yamtima, komanso kufulumizitsa kagayidwe kake.
- Ngati zolimbitsa thupi zikufuna kuti mukonze gawo lomwe thupi limapereka kwa nthawi yayitali - tikulankhula za zovuta zomwe zimakhalapo, zimawonjezera kupirira, zimalimbitsa tendon, mafupa, komanso zimawonjezera chitetezo.
Kuti mukwaniritse zotsatira zabwino, ndikofunikira kuphatikiza mitundu yonse iwiri ya katundu.
Ngati cholinga ndikuchepetsa pang'ono, ndibwino kugawa katunduyo mothandizidwa ndi katundu wamphamvu, kukonzekera 60-70% ya nthawi yophunzitsira, ndikusiya kumapeto kumapeto kwa maphunziro.
Oyamba kumene pamasewera sayenera kuthamangitsidwa ndi zovuta, mphamvu ndi kupirira sizingakhale zokwanira. Ndikofunika kuti muwonjezere sabata yachiwiri kapena yachitatu yophunzitsira.
Ngati mukufuna ma cubes ofotokoza atolankhani, kungogwira ntchito ndi kulemera kwanu sikokwanira, njira yolumikizirana ndiyofunika:
- Ngakhale mafuta owonda m'mimba amatha kubisa ABS. Njirayi ndi chakudya choyenera. Palibe masewera olimbitsa thupi omwe angalowe m'malo mwa zakudya zoyenera. Mukakhala onenepa kwambiri, mungafunike zakudya zapadera.
- Kuti ma cubes athe kutsatiridwa bwino pamtambo, amafunika kukulitsa minofu ya atolankhani, izi zitha kuchitika pogwiritsa ntchito katundu wamphamvu wokhala ndi zolemera. Kupumula pakati pa maphunzirowa kumayenera kukhala pafupifupi masiku awiri, kuti ulusi waminyewa ukhale ndi nthawi yopumulanso.
Nthawi zambiri, atsikana amalangizidwa kuti asiye maphunziro ndi zolemera zowonjezera, kulosera kuwonjezeka kwa kuchuluka kwa m'chiuno chifukwa cha kuchuluka kwa minofu. Chenjezo ili pochita masewera olimbitsa thupi la abambo ndilofala kwa abambo, thupi lachikazi limakumana ndi kupsinjika mwanjira ina chifukwa cha mawonekedwe amthupi ndi mahomoni. Chiuno mwa azimayi chimatha kukulira ngati kubwereza mobwerezabwereza mu njira imodzi, pokhapokha ngati pali kutengera kwa chibadwa kwa izi (kapangidwe kapadera ka minofu yam'mimba).
Muthanso kupanga makina osindikizira ndi machitidwe osalunjika a atolankhani (kunyumba). Magulu oyenererana ndi izi, kuthekera kwa maphunzirowo kumakulitsa cholembera cholemera. Ngakhale kuti katundu wamkulu amagwera kumbuyo ndi miyendo, minofu yam'mimba ikugwiranso ntchito.
Kuchita masewera olimbitsa thupi mosagwiritsa ntchito molunjika ndikufa. Ndi ofanana ndi barbell squat, yomwe imafuna kuti mawondo awonjezeke ndikusintha, koma ndikufa, kulemera kuli mmanja, osati mapewa. Izi ndi maphunziro a othamanga odziwa bwino omwe apopa kale minofu yawo yayikulu mokwanira; oyamba kumene ayenera kuyamba ndi katundu wosavuta.
Zochita za Abs kwa oyamba kumene
Choyamba, m'pofunika kumvetsetsa zolakwa zoyambirira za othamanga a novice:
- Kunyalanyaza kutentha ndi kutambasula. Kuthamanga, kulumpha chingwe, kuzungulira mikono, miyendo ndi mutu - machitidwe onsewa adzakonzekeretsa minofu yonyamula ndikuthandizira kupititsa patsogolo zikhumbo zamitsempha. Mutatha kutentha, m'pofunika kukonza minofu ya m'mimba; izi zimafunikira kutambasula. Kukonzekera minofu ndi malo anu musanaphunzire kumathandiza kupewa kuvulala ndi ma sprains.
- Kuchita masewera olimbitsa thupi ndi atolankhani omasuka. Muyenera kumva minofu yanu; mukamanyamula katundu, atolankhani akuyenera kukhala wothina komanso kugwira nawo ntchito.
- Njira yolakwika. Pakunyamula, atolankhani akuyenera kugwira ntchito, osati miyendo kapena kumbuyo. Ndi bwino kuchita zolimbitsa thupi maulendo 12, ndikuwonetsetsa malingalirowo, kuposa kuyenda maulendo zana m'njira yosavuta koma yolakwika. Chifukwa chake, musanayambe maphunziro, ndi bwino kudziwa momwe mungachitire masewera olimbitsa thupi osankhidwa bwino.
- Kupuma kosayenera. Malamulo onse azolimbitsa thupi: kutulutsa mpweya kumayenera kuchitika pakanthawi kochepa mphamvu ya minofu, mpweya - pomwe zolimbitsa thupi zimafunikira kulumikizana kwakukulu kwa minofu. Osapumira kapena kupuma pafupipafupi - minofu imafunikira mpweya kuti ugwire ntchito ndikuwotcha mafuta.
- Kusankha kwachilendo kwa katundu. Mukamaliza maphunziro, oyamba kumene ayenera kukhala atatopa kwambiri, simuyenera kuchita masewera 100, zopindika ndi kukankhira tsiku loyamba lamaphunziro. Ngati maphunzirowa sanatope konse, ndiye kuti katunduyo ndi wosakwanira, kapena masewerawa adachitidwa molakwika.
- Kupanda kachitidwe mkalasi. Makalasi osowa, kusowa ntchito nthawi zonse kapena kuphunzitsa "swoop down", sabata lotanganidwa miyezi isanu ndi umodzi yonse - sizibweretsa zotsatira zowoneka. Ngati mumachita masewera olimbitsa thupi pafupipafupi, ulusi wowononga minofu sungakhale ndi nthawi yoti uchiritse.
Zochita zoyambira kusindikiza kwa oyamba kumene zikuphatikizapo: kuchokera kuzinthu zolimbitsa thupi - bala ndi zingalowe, kuyambira pakupotoza, lumo, ngodya, kukwera miyala. Maphunziro onse ali ndi njira zingapo.
Ndikofunika kukonzekera zolimbitsa thupi zoyambirira kuchokera kuzomwe mungachite mwamphamvu munjira yoyambirira. Mukamachita zosachepera 3-4 pa sabata, pakatha milungu ingapo mutha kuwonjezera bala ndi zingalowe.
Nthawi zambiri, oyamba kumene amalangizidwa kuti azigwiritsa ntchito njira ya "mphamvu" kapena "kubwereza mobwerezabwereza" - chitani zolimbitsa thupi ziwiri kapena zitatu za 20-50 nthawi (zambiri ndizotheka), kutengera kuthekera kwake. Kupatula komwe kulimbikitsidwa pakati pama seti kuyambira masekondi 30 mpaka 2 mphindi.
Ndondomeko yamaphunziro yotereyi imathandizira kusintha kwa atolankhani am'mimba. Pambuyo pa miyezi 2-3, mutha kuyima pamlingo wokwaniritsa ndikusintha magulu ena a minofu. Ngati ntchitoyi ikupitiliza kupopa minofu yam'mimba, ndiye kuti muyenera kuchoka pamasewera olimbitsa thupi kupita ku atolankhani kwa oyamba kumene kupita ku maphunziro ovuta. Pazifukwazi, monga lamulo, malo ophunzitsira "mphamvu" amagwiritsidwa ntchito, opangidwira kubwereza pang'ono ndikuwononga mphamvu.
Zochita zapamwamba
Minofu imazolowera kuthamanga koyamba, maphunziro sakupatsanso mphamvu ndi misa - kupsinjika kowonjezera kumafunikira. Njira yoyamba yophunzitsira kukhala yovuta kwambiri ndikugwiritsa ntchito zolemera.
Zolemera zowonjezera zitha kugwiritsidwa ntchito kuzinthu zonse zosavuta zam'mimba, monga kukweza mwendo kosavuta komwe kumathandiza kwambiri polemera zolemera. Mukamagwira ntchito zolemera, muyenera kutsatira lamuloli: kuti muwonjezere kuchuluka kwa minofu, kuchuluka kobwereza mobwerezabwereza ndi cholemetsa chochepa kumachitika, kuwonjezera mphamvu kumafunikira zolemera zazikulu komanso kubwereza pang'ono (mpaka 12).
Mike Mentzer, pofunafuna machitidwe othandiza kwambiri atolankhani, adapanga njira yophunzitsira mwamphamvu kwambiri (HIT), adalimbikitsa kubwereza zochitikazo mwa njira imodzi malinga ngati pali mphamvu. Dzikoli limatchedwa "kukana" - kusowa kwa mphamvu yakubwereza kubwereza kulimbitsa thupi. Kuchita masekondi 1-2 "olephera" ndikupumira kwakanthawi pakati pa zolimbitsa thupi - kuyambira masiku atatu mpaka asanu - wothamanga amapeza mwayi wopititsa patsogolo minofu yolimba. Mwanjira imeneyi, njira zamaphunziro ndizofunikira kwambiri kuposa kusankha masewera olimbitsa thupi.
Palibe zolimbitsa thupi zabwino kwambiri pamimba. Izi zimatengera kukula kwa kulimba, mawonekedwe ake komanso zomwe amakonda - ena amakonda kukweza miyendo yawo pa bar yopingasa, ena amakonda kupotoza.
Ndikofunikira kudziwa kuti ngati mungolimbana ndi makina osimbira m'mimba, zotsatira zake zidzakhala thupi lopanda malire; alangizi akatswiri amalangiza kugwira ntchito mofanana ndi magulu onse a minofu.
Pali njira ziwiri zophunzitsira kwathunthu:
- "Thupi lathunthu" - zolimbitsa thupi zamagulu onse amisempha zakonzedwa muntchito imodzi. Njira iyi ikulimbikitsidwa kwa oyamba kumene; kwa othamanga odziwa, dongosololi limafunikira kubwereza mobwerezabwereza ndi njira zina.
- Gawani - kugawa zolimbitsa thupi. Pali mitundu yambiri yogawa zolimbitsa thupi, nthawi zambiri thupi limagawika m'magulu (monga lamulo, awa ndi nsana, mikono, abs, mapewa ndi chifuwa) ndipo gulu limodzi lokha lamphamvu limagwira ntchito yolimbitsa thupi imodzi. Pofuna kulimbitsa thupi, minofu imafuna nthawi yochulukirapo komanso nthawi yayitali yochira, kugawanika kumakupatsani mwayi woti muganizire izi.
Mutha kupeza mapulogalamu apadera ogawika amtundu wina, kuphatikiza atolankhani. Ndi njirayi, makina osindikizira m'mimba amapopedwa pafupipafupi komanso mwachangu kuposa ziwalo zina za thupi.
Zochita zolimbitsa thupi za abs
Simuyenera kuyang'ana zovuta zovuta kwambiri kuti mumange abs. Pali maphunziro angapo osavuta omwe adayesedwa ndi nthawi komanso othamanga, chofunikira kwambiri pakuchita masewera olimbitsa thupi ndikuti minofu yolumikizidwa iyenera kugwira nawo ntchitoyo, ndipo nthawi zonse mumatha kuwonjezera katundu mothandizidwa ndi zolemera kapena kugwiritsa ntchito zida zamasewera.
Kupotoza
Malo oyambira kupotoza molunjika: atagona chagada, manja ayenera kuikidwa kumbuyo kwa mutu, miyendo ikugwada pamaondo. Amayenera kukoka lamba wamapewa m'chiuno, kuzungulira kumbuyo, ndikukhala pamalowo kwa masekondi pang'ono, kenako pang'onopang'ono kubwerera kumalo ake oyamba. Zochita izi siziyenera kusokonezedwa ndi "torso lifts" - mukamakhota, kumbuyo kwenikweni sikuyenera kuchoka pansi. Njirayi imapopa bwino kumtunda ndi kumunsi kwa rectus abdominis muscle. Ngati minofu ya oblique yam'mimba imafunika kugwira ntchito, ndiye kuti mutha kugwiritsa ntchito zopindika. Kuyamba malo atagona kumbuyo kwanu, ana a ng'ombe pa benchi (kapena kukwera kwina kulikonse), manja kumbuyo kwanu. Zimayenera kupotoza chigongono chakumanja kulowera kumanzere, kumangodikirira kwa masekondi ochepa (kumbuyo kwakumapeto kumakanikizidwa pansi). Bwererani poyambira, kenako mubwereze ndi chigongono chakumanzere kulowera kumanja.
Mapulani
Chosavuta chosankha - kudalira zigongono ndi zala za miyendo, muyenera kuwongola thupi; kukhala pamalo amenewa ayenera kukhala osachepera 30 masekondi. Kutalika kwa katundu kumatha kuwonjezeka pang'onopang'ono. Pali zosankha zamatabwa ndi manja owongoka, ndi mwendo wokweza ndi / kapena mkono. Katundu wotere amatulutsa minofu yapakatikati.
Wokwera miyala
Kuchita masewerawa kumagwiritsa ntchito pafupifupi corset yonse yamisala, nthawi zina othamanga amagwiritsa ntchito kutentha. Malo oyambira ndi thabwa lokhala ndi manja owongoka. Ndikofunikira kukoka maondo pachifuwa, kuwonetsetsa kuti atolankhani amakhala okhazikika nthawi zonse. Kuthamanga kwa masewera olimbitsa thupi, kumakhala kothandiza kwambiri.
Pakona
Ntchitoyi ili ndi njira zambiri, yolumikizidwa ndi chikhalidwe chofanana: imafunikira kukhala ndi mbali ina pakati pa ntchafu ndi thupi chifukwa cha minofu yam'mimba. Njira yosavuta ndiyo kukweza miyendo yanu yotambasulidwa mutagona pansi ndi kuwagwira momwe angathere. Njira yovuta kwambiri kumakhala pansi, manja amafanana ndi thupi, mitengo ya kanjedza pansi. Pamafunika, kutsamira m'manja mwanu, kukweza thupi pamwambapa, miyendo imakulitsidwa mtsogolo, pomwe chiuno chimasunthira pang'ono kumbuyo. Ndikofunikira kukhalabe pomwepo ndikubwerera poyambira. Maphunzirowa amathandizira kupilira kwa minofu yonse yam'mimba.
Lumo
Kugona kumbuyo kwanu, tambasulani manja anu mthupi lanu, mubiseni manja anu pansi pa matako. Ndikofunika kukweza miyendo yanu pansi ndi masentimita 10-20 ndikudutsa miyendo yanu. M'munsi kumbuyo muyenera kukhala omasuka. Ndi maphunziro awa, mutha kutulutsa minofu ya rectus ndi minofu yakunja ya oblique yam'mimba.
Ichi ndi chimodzi mwazochita zabwino kwambiri zopopera atolankhani, kuphunzira kwathunthu kwa minofu kumatheka kokha ndi njira yolumikizana komanso mwadongosolo.
Nkhani zolimbitsa thupi
Lero, simuyenera kupita kumalo ochitira masewera olimbitsa thupi kuti mukalandire upangiri waukadaulo kapena kucheza ndi anthu amaganizo ofanana. Ochita masewera ndi makochi mofunitsitsa amagawana zomwe akumana nazo pa Instagram ndi youtube, pamasamba awo mutha kupeza tsatanetsatane wazomwe angapangire atolankhani, zithunzi ndi makanema.
Elena Silka ndi kanema wake wa youtube "happybodytv". Ophunzitsa amatumiza makanema atsatanetsatane komanso omveka bwino, gawo lina la blog ladzipereka kuti athetse atolankhani. Amasunga tsamba la Instagram @happybody_home, pomwe amatsegulira zolowera marathons pa intaneti.
Yanelia Skripnik ndi mphunzitsi wina wolimbitsa thupi, kanema wake wa youtube "FitnessoManiya" waperekedwa kuti achepetse kunenepa, gawolo "kulimbitsa thupi kwa atolankhani" limapereka malo ophunzitsira ndikuwunikanso mwatsatanetsatane zinsinsi zonse zakugwiritsa ntchito minofu yam'mimba.
Alla Samodurova ndi iye Instagram @allsfine_workout. Zisankho zamaphunziro omwe amalemba zimapangidwa kuti zizikhala kunyumba.
Patsamba la youtube "Ndikuchepetsa thupi ndi Ekaterina Kononova", makanema pafupifupi khumi ndi anayi okhudza kutulutsa atolankhani amasonkhanitsidwa pamndandanda wina. Pazosankha mungapeze malo ophunzitsira za kuchepa thupi, chiuno chochepa thupi komanso m'mimba mosabisa. Ekaterina ali ndi tsamba la Instagram @ kononova1986, pomwe amalankhula mwachidule komanso mpaka pano za zakudya zopatsa thanzi ndikukhazikitsa zolemba za maphunziro
Wophunzitsa zolimbitsa thupi Tatyana Fedorishcheva patsamba lake la YouTube "TGYM" sikuti adangotolera zolimbitsa thupi zamagulu amisempha, komanso adakonzekeretsa zambiri zoyambira.
