Cholinga chochepetsa thupi, koma nthawi yomweyo osachita khama kwambiri, chimayikidwa ndi anthu ambiri. Ndiwamagulu amtunduwu omwe ali ndi mapaundi owonjezera, koma alibe nthawi yokwanira kapena kukhala ndi mavuto azaumoyo, komanso kulimbitsa thupi pang'ono, kuti pulogalamu ya "Walking with Leslie Sanson" yakhazikitsidwa.
Munthu aliyense amatha kuyeserera osachoka panyumba, ndipo zotsatira zake, ngati zitachitidwa moyenera, sizingakudikireni nthawi yayitali. Chinthu chachikulu ndichakuti omwe akutaya thupi asankhe okha gawo lina la phunzirolo, lotheka kuthekera kwa thupi lawo.
Kuyenda Mofulumira ndi Leslie Sanson - Zinthu
Leslie Sanson, yemwe ndi mlangizi wodziwika bwino wazolimbitsa thupi, adapanga pulogalamu yapadera yomwe imalola kuti munthu achepetse thupi, koma sizimaphatikizapo kuyesayesa kwa titanic. Maphunzirowa amatengera kuyenda wamba, komwe kumasinthana ndi masewera olimbitsa thupi.
Maphunzirowa amagawika magawo asanu, mosiyanasiyana:
- nthawi;
- zovuta;
- kuchuluka kwa mamitala (kapena mamailo) omwe munthu akuyenera kuyenda.
Kuyenda mwachangu ndi Leslie Sanson kuli ndi zinthu zingapo, zoyambirira ndi izi:
- Kutha kuphunzitsa kunyumba komanso nthawi iliyonse.
- Simusowa zowonjezera zowonjezera kapena zida zamasewera.
- Pafupifupi aliyense amaloledwa kuchita masewera olimbitsa thupi, mosasamala zaka zake, zamasewera komanso zovuta zomwe zilipo.
Ndibwino kuti mufunsane ndi akatswiri musanayambe maphunziro otere kunyumba, kuti musawononge thanzi lanu.
1 mile ndi Leslie Sanson
A Mile Workout ndi Leslie Sanson ndioyenera anthu onse, kuphatikiza iwo omwe:
- alibe kulimbitsa thupi;
- posachedwapa anachitidwa opaleshoni;
- kuchira kuvulala kapena kudwala;
- ukalamba;
- kuchira pambuyo pobereka.
Dongosolo "mile imodzi" lakhazikitsidwa ndi:
- Kuyenda kosavuta kwa mphindi 20 - 21.
- Kufunika koyenda ndendende mtunda umodzi.
Kuchita masewera olimbitsa thupi komwe kumasintha kuyenda ndi zoyambira, mwachitsanzo:
- kukweza manja;
- kusinthasintha kwa thupi kumanja (kumanzere);
- squat osaya.
Pulogalamu yotere samachulukitsa minofu ndi mafupa ndipo imathandiza thupi kukonzekera magawo otsatira a maphunziro.
Ngakhale ndi mawonekedwe abwino kwambiri, tikulimbikitsidwa kuti tiyambe kuyambira gawo loyamba.
2 miles ndi Leslie Sanson
Kulimbitsa thupi kwa 2 Mile kutengera kufunikira koyenda mtunda wa mamailo awiri.
Pulogalamuyi ndi yovuta kwambiri ndipo imakhudza:
Kuyenda kwa mphindi 33
Kuchita masewera olimbitsa thupi:
- miyendo yokhotakhota;
- squats mpaka pa bondo;
- mapapu.
Magawo awiri a maphunziro.
M'mphindi 15 zoyambirira, munthuyo amayenda pang'onopang'ono, kenako amasinthana kuyenda kwambiri, ndikusinthana ndi zolimbitsa miyendo ndi kutuluka.
Gawo lachiwiri limalola:
- mu miyezi 2 - 3 chotsani 5 - 7 kilogalamu;
- mangani m'chiuno;
- kulimbikitsa minofu ya miyendo;
- kusintha kupirira kwakuthupi.
Simungathe "2 mile" kupitilira gawo lapitalo.
3 miles ndi Leslie Sanson
Kuyenda "3 miles" ndikovuta kwambiri ndipo kumaphatikizapo:
- kumaliza bwino mapulogalamu awiri oyamba;
Amaloledwa kupitiliza kulimbitsa thupi kumene magawo awiri apitawa atapambana, popanda kutopa ndi kupweteka kwa minofu.
- kusowa kwamatenda ndi zovuta zaumoyo;
- kulimbitsa thupi.
Kulimbitsa thupi kutengera:
- Kuyenda mtunda wa mailosi atatu.
- Yendani kwa mphindi 45.
- Katundu kuphatikiza miyendo, mikono ndi minofu yamapewa.
Kusinthana kosiyanasiyana ndi zolimbitsa thupi zosiyanasiyana, mwachitsanzo:
- kudumphira m'malo;
- mapapu akuya;
- Kutalika kwakukulu kwa mwendo;
- kukweza manja;
- amapendekera patsogolo ndi chammbuyo.
Kuchita masewera olimbitsa thupi kumakupatsani mwayi wowotcha mafuta, kukhetsa mapaundi osafunikira, komanso kulimbitsa minofu yonse ndikuwonjezera kupirira kwakuthupi.
Makilomita 4 ndi Leslie Sanson
Ma Mile 4 okhala ndi Leslie Sanson kulimbitsa thupi amakhala athanzi ndipo amagwiritsa ntchito minofu yonse.
Phunziroli latengera:
- Yendani mofulumira kwa mphindi 65.
- Kupsinjika pang'ono pamagulu onse aminyewa.
Kuchita masewera olimbitsa thupi angapo, mwachitsanzo:
- kusinthitsa mapapu ang'ono ndi akuya;
- kuthamanga m'malo;
- squats akuya;
- kuthamanga patsogolo ndikutero.
Pakadali pano, munthu amawotcha mafuta nthawi yomweyo, komanso amalimbitsa minofu yonse ndikupanga mpumulo wokongola wamthupi.
Makilomita 5 ndi Leslie Sanson
Kulimbitsa thupi kwachisanu ndi gawo lomaliza komanso lovuta kwambiri.
Phunziroli latengera:
- Kuthamangira m'malo mtunda wamakilomita asanu.
Pa gawo lachisanu, pali pafupifupi kuyenda wamba, munthu amangokhalira kuthamanga m'malo mochita masewera olimbitsa thupi.
- Kutalika kwa phunziroli ndi mphindi 70.
Zochita zimachitidwa paminyewa yonse, mwachitsanzo:
- kukweza mwendo, wopindika pa bondo, kupita phewa lina;
- kudumpha kwakukulu komanso kwakukulu;
- kusintha ndi zina zotero.
Mutha kupita ku pulogalamu yomaliza munthu:
- kuthana mosavuta ndi mapulogalamu am'mbuyomu;
- alibe matenda amtima;
- Atha kupirira maphunziro okhwima popanda zovuta zoyipa;
- amadziwika ndi kupirira kwakuthupi.
Ngati simukudziwa kuti phunziro lomaliza ndi Leslie Sanson lidziwika, ndiye kuti ndizololedwa kuchita nawo mapulogalamu opepuka.
Ndemanga za kuonda
Za ine, Kuyenda ndi Leslie Sanson ndiye kulimbitsa thupi kopambana komwe kumathandiza kuchotsa mbali ndi mapaundi osafunikira, osachita masewera olimbitsa thupi otopetsa komanso kusuntha ma dumbbells. Pambuyo pa magawo atatu oyamba, miyendo yanga inali itatopa kwambiri, ndipo m'mawa ndimamva kupweteka kwa minofu m'magulu anga.
Pambuyo poyenda 4 - 5, panalibe vuto lililonse, ndimamva mphamvu yayikulu komanso malingaliro abwino. Kwa mwezi ndi hafu ya masewerawa, zimanditengera makilogalamu 5.5, ndipo sikuti kunangotsika kokha, koma chiwerengerocho chimakhala ndi ma curve abwino kwambiri.
Elena, wazaka 34, Moscow
Pazifukwa zathanzi, kusambira, kunyamula, komanso zolimbitsa thupi zambiri m'manja ndi kumbuyo ndizotsutsana nane. Kuyenda ndi Leslie Sanson ndi mwayi wabwino wochita masewera, koma nthawi yomweyo osavulaza thanzi lanu. Kuphatikiza apo, maphunzirowa amachitika mu mpweya umodzi, amathandizira kuchotsa malingaliro onse oyipa kuchokera pamutu panu, ndipo koposa zonse, samakulolani kuti mupeze mapaundi owonjezera.
Nina, wazaka 52, Novokuznetsk
Ndakhala ndikuyenda ndi Leslie Sanson kwa miyezi isanu ndi iwiri. Ndikadali pamsinkhu wachiwiri, koma ndilibe zolinga zofikira gawo lomaliza. Kulimbitsa thupi kwachiwiri kumanditopetsa, sikovuta, kumaperekedwa mosavuta ndikuwotcha zopatsa mphamvu mwangwiro. Ndinakwanitsa kutaya ma kilogalamu anayi, ndikonzekera kuchotsa ma kilogalamu ena asanu ndi atatu.
Irina, wazaka 31, St.
Nditangoyesa pulogalamuyi ndi a Leslie Sanson, ndidadabwitsidwa kuti kumasuka kwa ntchitoyi kuli kosavuta. Ndidapuma mpweya umodzi, ndipo m'mawa minofu yanga sinapwetekeke. Ndinapita ku gawo lachiwiri mwachangu ndipo patatha milungu ingapo ndinayamba "3 miles ndi Leslie Sanson". Apa ndidamva kuti kuyenda kwambiri ndikotani.
Ndinali nditatopa kwambiri, minofu yanga inali yothinana, thukuta linali kutuluka mumtsinje. Komabe, kufuna kuchotsa mbali zawo zoyipa ndikuchotsa makilogalamu 10 - 15 sikunataye phunziroli. Zotsatira zake, kumapeto kwa mwezi wachiwiri, "3 miles" adayamba kupatsidwa kwa ine mosavuta, ma kilogalamu adayamba kuchoka pamaso pathu.
Ndinaganiza zoyamba gawo lomaliza ndi Leslie Sanson, koma nditagwira ntchito mphindi 5-6 ndidazindikira kuti sindinali wokonzeka. Maphunzirowa anali ovuta kwambiri, ndinali nditatopa nthawi yomweyo ndipo ndimatha ngakhale kukweza miyendo yanga.
Anastasia, wazaka 29, Moscow
Ndinamva za kuyenda ndi a Leslie Sanson, ndipo mphekesera zija zidandifika mosiyana. Anthu ena adadandaula kuti palibe zotsatira, ena adatha kuchotsa ma kilogalamu 15 kapena kupitilira apo. Ndinayamba kuphunzitsa molingana ndi malamulo onse, poyamba ndimaphunzira pa "mile imodzi", patatha sabata ndidasunthira gawo lachiwiri, patatha mwezi umodzi ndidayamba lachitatu.
Ndidakwanitsa kuphunzira pulogalamu yachitatuyi patadutsa miyezi inayi, isanaperekedwe movutikira, ndipo machitidwe ena sanathandize. Ndikudzikonzekeretsa gawo lomaliza m'maganizo ndi mwathupi, komabe sindingathe kupirira. Kupuma kumayamba kusokonezeka, mtima umayamba kugunda mwamphamvu, komanso amachepetsa minofu ya miyendo. Mwambiri, ndili ndi zotsatira zodabwitsa, ndidataya ma kilogalamu 9. Sindikudziwa ngati nditha kudziwa "ma 5 mamailosi", koma ndipitilizabe kuchita izi.
Julia, wazaka 40, Syktyvkar
Kuyenda ndi Leslie Sanson ndi mwayi wabwino wochepetsa thupi ndikulimbitsa magulu onse am'mimba mukamachita masewera olimbitsa thupi kunyumba. Pulogalamuyi idapangidwa kuti ikhale yolimba komanso yolimba, ndipo koposa zonse, imapereka zotsatira zabwino.
Blitz - malangizo:
- onetsetsani kuti mwayamba kuchita kuyambira gawo loyamba osayamba pulogalamu yatsopano, kulumpha gawo lililonse;
- ngati zimakhala zovuta panthawi yochita masewera olimbitsa thupi, kupuma kumasokonezeka ndipo zimachitika mofulumira, ndiye kuti maphunziro ayenera kumalizidwa;
- ndikofunikira kuyesa kubwereza zochitika zonse pambuyo pa wophunzitsa, ndipo simuyenera kuwonjezera kapena kuchotsa zinthu mu pulogalamuyi.
