Pafupifupi nthumwi iliyonse yachiwerewere yachilungamo ya anthu amalota zokhala ndi ansembe otanuka, opopa. Kuti mupeze mawonekedwe abwino, muyenera kuphunzitsa modzipereka komanso pafupipafupi. Izi zimabweretsa funso lomveka bwino: Zimatenga nthawi yayitali bwanji kupopera bulu?
Zimatenga nthawi yayitali bwanji kupopa bulu wanu?
Kuti mupope bulu wanu, muyenera kukhala miyezi pafupifupi 6 pachaka. Nthawiyo imasiyana malinga ndi maphunziro.
Mutha kuwonjezera matako mwakuchita masewera olimbitsa thupi payekhapayekha, kapena ndi wophunzitsa. Kapena mutha kuzichita nokha kunyumba pogula zida zofunikira zamasewera.
Mu holo
Njira yachangu kwambiri ndikutulutsa bulu pamalo ochitira masewera olimbitsa thupi, pomwe pali zida zapadera zofunikira zomwe zimakupatsani mwayi wokulitsa kulemera. Mulingo wakukulitsa matako umadalira pazinthu zambiri: kulimbitsa thupi, kulimbitsa thupi, chakudya.
Ndikokwanira kuphunzitsa pafupipafupi kawiri pa sabata kuti matako akhale otanuka kwambiri ndikukhala otukuka. Ndipo patatha miyezi isanu ndi umodzi yophunzitsidwa pafupipafupi ndi pulogalamu yophunzitsidwa bwino, cholinga chokhala ngati ansembe opopa chidzakwaniritsidwa.
Kunyumba
Pali nthawi zina pamene munthu safuna kupita kumalo ochitira masewera olimbitsa thupi. Ndiye ndikosavuta kuti agule zida zoyambira masewera ndikuphunzitsa kunyumba. Zikhala zazitali komanso zovuta, koma ndizotheka.
Chachikulu ndichakuti muzichita zolimbitsa thupi zomwezo monga mukamapita kukachita masewera olimbitsa thupi: squats, swings, press presses, lunges ndikuwonetsetsa kuti zikuchitidwa moyenera. Ma dumbbells onse awiri ndi mabotolo amadzi okwanira 5 litre atha kugwiritsidwa ntchito ngati zolemera.
Kupsinjika ndikofunikira pakukula kwa minofu, chifukwa chake ndikofunikira kuti pang'onopang'ono muchepetse mtolo. Ngati, chifukwa cha kusowa kwa zida zofunikira zamasewera, pali katundu wosakwanira minofu, ndiye kuti kukula kwawo kumachepa.
Zotsatira zoyamba zitha kuzindikiridwanso mwezi umodzi, koma kuti mukwaniritse zomwe mukufuna, zingatenge miyezi yopitilira isanu ndi umodzi.
Zinthu zomwe zimakhudza kuthamanga kwazotsatira
Kukula kwa minofu ya gluteal kumadalira izi:
- Kulimbitsa thupi. Ichi ndiye chinthu chachikulu chomwe chimakhudza kukula kwa minofu ya gluteus. Gwiritsani ntchito bulu wolimba uyenera kukhala wolimba komanso wokhazikika. Kuti mukwaniritse zomwe mukufuna, ndikofunikira kukhazikitsa molondola dongosolo la maphunzirowa.
Mphamvu ya katunduyo iyenera kukulitsidwa pang'onopang'ono. Payenera kukhala nthawi yopuma ndi kuchira pakati pa zolimbitsa thupi. Chifukwa ndi nthawi yopuma pomwe minofu ya minofu imakhazikika. Momwemonso, phunzitsani katatu pamlungu kwa mphindi 45.
- Chakudya. Kuti mumange minofu, muyenera kudya zochulukirapo, pang'onopang'ono kukulitsa minofu yanu. Ndi kuchepa kwa kalori, thupi silingathe kuthana ndi zovuta za maphunziro ndipo lidzagwira ntchito molimbika. Ndikofunikira kuti musunge kbzh yanu moyenera.
- Pamaso madipoziti mafuta pa matako a. Kuti mupope bulu wanu, choyamba muyenera kuchotsa mafuta ochulukirapo, kenako ndikupanga minofu.
- Kuzindikira. Kulumikizana kwa ubongo ndi minofu. Mukamaphunzira, yesetsani kumva momwe minofu ya matako imakhalira ndi mgwirizano.
- Tulo. Ndi nthawi yopuma pomwe minofu imakula, chifukwa chake muyenera kugona mokwanira. Minofu idzachira bwino ndikukula msanga ngati mutagona kwa maola 7-8.
Zochita zolimbitsa thupi
Pali zosankha zambiri zolimbitsa thupi ndikukulitsa kukula kwa matako. Chinthu chachikulu ndikusankha zomwe zikukuyenererani. Othandiza kwambiri ndi awa: gluteal mlatho, squats, atolankhani ndi kusunthika kwamiyendo, komanso mapapu.
Ulemerero mlatho
Mlatho wonyezimira umagwira ntchito bwino pamiyendo yamiyendo, pomwe umathetsa kupsinjika kwakukulu mu quadriceps. Chiwerengero cha kuphedwa: 3 × 15-20 reps.
Njira yolondola ya mlatho imaphatikizapo zotsatirazi:
- gona chagada, pindani mawondo anu, ikani manja anu m'mbali mwanu;
- mukamatulutsa mpweya, kwezani mafupa anu mchiuno molunjika pakati pa thupi ndi chiuno;
- pachimake, kumangitsa minofu ya matako momwe mungathere ndikuchedwa kwa masekondi 1-2;
- tikamadzipumira, timadzitsitsa, koma, osazengereza kumapeto, timakwezanso m'chiuno.
Magulu
Magulu amagwirira ntchito ndikulimbitsa ma hamstrings poyambitsa njira zomangira minofu.
Pali mitundu yambiri ya zochitikazi, koma njirayi ndi yofanana kwa onse:
- timakhala owongoka, mapazi otambasuka m'lifupi kapena okulirapo pang'ono;
- chifuwa chimawongoka, masokosi amatembenuzidwa pang'ono mbali;
- kumbuyo kuli kowongoka, kopindika kumunsi kumbuyo, mikono patsogolo panu;
- squat pang'onopang'ono kuti mchiuno muzingokhala pansi pofanana ndi pansi.
- pa mpweya, timabwerera kumalo oyambira, koma osati mpaka kumapeto ndikubwereza zolimbitsa thupi.
Chiwerengero chobwereza ndikuti: tsiku loyamba, magawo asanu a 8-10. Tsiku lililonse, kuchuluka kwa kubwereza pamayendedwe kumawonjezeka ndi 2.
Masamba sakulimbikitsidwa ngati muli ndi vuto lakumbuyo.
Pendani miyendo yanu
Machs cholinga chake ndi kukonza ntchafu, gluteal ndi minofu yapakati. Zotsatira zimadalira mtundu wa masewera olimbitsa thupi omwe asankhidwa. Kusintha kwakumbuyo ndibwino kupopera ansembe. Chiwerengero cha njira zophera: 3 × 10, pa mwendo uliwonse.
Njira yakuphera:
- kuyimirira ndi miyendo yowongoka, timapumitsa manja athu pa chithandizo;
- onetsetsani kuti m'munsi msana simupindika panthawi yochita masewera olimbitsa thupi;
- mosiyanasiyana timabwezeretsa miyendo yathu, momwe mungathere, kwinaku tikukoka sock tokha;
- ndiye timabwezera mwendo pamalo ake oyamba.
Makina osindikizira mwendo
Makina osindikizira amiyendo amagwiritsidwa ntchito pogwiritsa ntchito nsanja yapadera, mbali yomwe imayikidwa payokha. Njira zoyambirira zikulimbikitsidwa kuti zizichitika popanda kulemera kuti zizigwiritsa ntchito njirayi.
Njira yosindikizira mwendo ili motere:
- Timagona pa pulogalamu yoyeseza kuti msana ufinyidwe kwathunthu.
- Timayika phazi lathu papulatifomu.
- Kwezani nsanja ndi mapazi athu ndikuchotsa zotetezera.
- Mukamakoka mpweya, tsitsani nsanja pansi. Kulemera konse kumasamutsidwa ku zidendene. Ndikofunikira kukhala mgawo lino osapitilira masekondi atatu.
- Yang'anirani mawondo anu, sayenera kupatukana.
- Zoyambira kumbuyo nthawi zonse zimayenera kukanikizidwa papulatifomu.
- Mukamatulutsa mpweya, kanikizani nsanja momwe mungathere.
Kuti mukwaniritse zotsatira zake, tikulimbikitsidwa kuti tichite zolimbitsa thupi m'magulu atatu obwereza 15-20.
Maunitsi
Mapuloteni cholinga chake ndikulimbitsa, kulimbitsa minofu ndi miyendo yonse.
Mukamapanga mapapu, ndikofunikira:
- kuyang'anitsitsa pamaso panu;
- sungani msana wanu molunjika;
- musakhudze pansi ndi bondo lanu;
- ikani mwendo wakumbuyo kuphazi, osati phazi lathunthu.
Njira zogwiritsa ntchito njira zonse zolimbitsa thupi:
Kutumiza mapapu:
- thupi nthawi zonse limakhala pamalo owongoka, kumbuyo kuli kowongoka, kuyang'ana kumayang'ana kutsogolo;
- miyendo pamodzi, mapazi ofanana wina ndi mnzake;
- mwendo umaponyedwa patsogolo, motakata komanso mwamatalikidwe, pomwe mwendo wakumbuyo umatambasulidwa, kupumula pa chala chake;
- katunduyo amasamutsidwa kwambiri kufikira mwendo wogwira ntchito;
- timakhala pansi bwino, pambuyo pake timabwerera bwino pamalo oyambira;
- timayang'anira malire;
- sintha mwendo ndikupanga zomwezo.
Mapapu obwerera: malo oyambira ndi ofanana ndi mapapu akale. Mwendo wokhayowo ndiwo umakhalabe, ndipo sitepe imabwereranso ndi mwendo winawo.
Mverani minofu yolimba ikugwira ntchito mukamatha kupuma.
Chiwerengero cha njira zoperekera: 3×10.
Ndemanga za atsikana
Sindinayambe ndasewera masewera, ndinayamba kuchita masewera olimbitsa thupi kanayi pa sabata, ndikusiya kudya "zinyalala za chakudya". Pamtima pa maphunziro anga panali squats. Pang'ono ndi pang'ono ndinakulitsa katunduyo, pomwe ndidazindikira kuti squats angapo adandipatsa mosavuta. Zinanditengera pafupifupi miyezi isanu ndi umodzi kuti ndiziwonere ndekha zotsatira zakugwira zofunkha.
Ksenia, St. Petersburg
Ndinagwira ntchito kunyumba, ndimagwiritsa ntchito ma dumbbells awiri ndi botolo lamadzi la 5-lita ngati cholemetsa chowonjezera. Ankachita masewera olimbitsa thupi monga kubwinyata, kufa ndikuyamba kupuma ndi zopumira, komanso kupalasa botolo. Patatha mwezi umodzi, matako anga adayamba kukulira. Zonsezi, ndidaphunzira kunyumba kwa miyezi itatu.
Anna, Voronezh
Anayamba kuphunzira kunyumba atabereka. Kukhwimitsa, kumenya, kuphulika tsiku lililonse. Theka la ola nditaphunzira, ndinamwa protein. Zotsatira zake zinali, koma osati momwe ndimafunira. Koma, nditangopita kukachita masewera olimbitsa thupi ndi mphunzitsi pamalo ochitira masewera olimbitsa thupi, zotsatira zake zidandidabwitsa. Nditamaliza masewera olimbitsa thupi katatu, matako anga adayamba kukhala angwiro.
Alexandra, Moscow
Atabereka, adabwerera ku masewera olimbitsa thupi patatha miyezi itatu. Ndimaphunzitsa ndekha ndi mphunzitsi, chifukwa nthawi zambiri ndimachita zolakwika molakwika. Mwanayo ali wocheperako, ndimachita zolimbitsa thupi kawiri pa sabata, nthawi zambiri sindimatha kupita kumalo ochitira masewera olimbitsa thupi. Pazochitikazo ndimakonda kwambiri mapapu ndi mlatho wokongola.
Svetlana, Rostov-pa-don
Poyamba ndimaganiza kuti sikofunikira kupopera bulu wamunthu wapadera. Koma nditayamba kuchita masewera olimbitsa thupi ndi mphunzitsi, ndidazindikira kuti iyi ndi sayansi yonse. Kuphatikiza pa maphunziro, ndikofunikira kudya chakudya choyenera, chomwe sichinaperekedwe kwa ine, koma tikugwira ntchito. Zinanditengera miyezi isanu ndi umodzi yophunzitsira ku bwalo lochitira masewera olimbitsa thupi kuti ndione bulu wokongoletsedwayo pakalilole, koma tsopano ndikulimbana ndi zotsatira zabwino.
Maria, Saratov
Sizingatheke kutchula nthawi yeniyeni yomwe idzafunike kupopera ansembe, chifukwa munthu aliyense ali ndi thupi losiyana. Ndikofunika kutenga njira yonse pankhaniyi. Chifukwa chake, kuwonjezera pa kuchita masewera olimbitsa thupi pafupipafupi, ndikofunikira kuwunika momwe mumadyera. Ndipo pakatha miyezi isanu ndi umodzi mudzatha kupopera bulu wamaloto anu.
