Gulu la masewera olimbitsa thupi ophunzitsira miyendo

Ochita masewera omwe amapopa matupi awo kuti achite masewera, ngakhale iwo omwe amadzichitira masewera olimbitsa thupi, amafuna matupi okongola.

Chifukwa chake, pophunzitsa, muyenera kupereka mitundu yonse ya minofu kuti igwire ntchito kuti kulimbitsa kwawo kukhale kofanana. Kuchita miyendo kumakhudza thanzi la ziwalo za m'chiuno ndi thupi lonse lathunthu.

Chifukwa chiyani ndikofunikira kuchita zolimbitsa thupi zoyambira mwendo?

Aliyense amene ayamba kupita ku masewera olimbitsa thupi kwa nthawi yoyamba amafunsa funso - kodi zilibe kanthu kuti ndi masewera olimbitsa thupi ati omwe angayambitse nawo masewera olimbitsa thupi komanso njira yabwino yothanirana ndi izi? Yankho, kumene, lidzakhala - lakhala nalo. Ngati zochitika zolimbitsa thupi zimagawidwa molondola, zidzakuthandizani kuti mukwaniritse zomwe mukufuna mwachangu kwambiri.

Malamulo omwe akhazikitsidwa sayenera kunyalanyazidwa apa:

1. Yambani zolimbitsa thupi zanu ndi masewera olimbitsa thupi.
2. Malizitsani ndi kutchinjiriza.

Zochita zoyambira kapena zingapo zophatikizika zimathandizira kugwira ntchito minofu yambiri nthawi imodzi, masewera olimbitsa thupi amapangidwa kuti agwire ntchito imodzi.

Zochita zoyambira mwendo kunyumba

Ngati simukupeza nthawi yochitira masewera olimbitsa thupi, mutha kulimbitsa minofu yanu yamiyendo kunyumba. Pali zolimbitsa thupi zoyambira m'miyendo ya abambo ndi amai, koma pali zolimbitsa thupi zochepa zomwe ndizoyenera aliyense.

Muyenera kudziwa kuti katundu wochuluka amapereka zotsatira zoyipa paumoyo, chifukwa chake maphunziro ayenera kuchitika ndikugawidwa moyenera. Ngati simungathe kudziwa kugunda kwa mtima molondola, muyenera kupeza kuwunika kwa mtima, ndiye kuti zimavuta kuti wothamanga amve thupi lake.

Musanaphunzitsidwe, onetsetsani kuti mukutenthetsa kutentha thupi, konzekerani minofu kuti mukhale ndi nkhawa. Mutha kugona, kupindika, kutambasula, kukankha. Pakati pa masewera olimbitsa thupi pamakhala mphindi 1-1.30.

Zochita:

• mapapu. Kusuntha kosavuta kumeneku kumakwaniritsa minofu ya matako ndi ntchafu. Kuti muchite masewera olimbitsa thupi, muyenera kuyika mwendo wanu wakumanja patsogolo, kugwada pa bondo, kukhala pansi osafikira pansi, ndikuchedwa kwa masekondi awiri. Dzuka, sintha miyendo. Mutha kusintha mapapu ndi kudumpha, patatha milungu ingapo yophunzitsa kuwonjezera 1-2 kg ya ma dumbbells;
• kulanda miyendo. Kuyimirira kuti mupumule pa mpando, tebulo, zovala, khoma, tengani mwendo wanu wamanzere kumbuyo, pomwe mukufunika kupukuta minofu ya gluteus, ndikusintha mwendo. Muyenera kuchita maulendo 25. Chotsatira ndikutenga kwamiyendo kupita mmbali. Pumirani kukhoma, tengani mwendo mbali yakumanzere, kwezani, tsitsani osakhudza pansi, gwirani masekondi awiri, kenako musinthe mwendo;
• kusintha. Kuchita masewera olimbitsa thupi kumachitika ndikuthwa, kuyenda mwachangu, kusunthika kumachitika ndi mwendo uliwonse m'njira zosiyanasiyana, maulendo 30;
• kuswana miyendo. Kugona pansi, tengani manja anu kumbuyo kwa mutu wanu, mutenge mpweya, mutambasule miyendoyo mmbali, mukamatulutsa mpweya, bwererani pamalo oyambira, mubwereza kawiri;
• kupindika kwa miyendo. Kugona pansi, yongolani miyendo yakumunsi. Mosiyana kwezani miyendo yanu, mukugwada pansi, osakweza zidendene pansi, chitani maulendo 30;
• chimakweza zala. Muyenera kukwera kotalika pang'ono kuti zidendene zikhale pansi, pang'onopang'ono kukwera mpaka kumapazi, kutsikira mpaka zidendene, izi zimapopa minofu ya ng'ombe;
• malo otsetsereka. Imani molunjika, pindani patsogolo osagwada, bwerezani kawiri.

Mutha kuthamangathamanga pamalopo, kulumpha chingwe. Chofunikira kwambiri pakuphunzitsa ndikuchita nthawi zonse.

Magulu

Ntchitoyi ikufuna kukulitsa mphamvu ndi miyendo.

Mbalame zimagwira ntchito:

1. Ma Quads.
2. Minofu yakumbuyo ya ntchafu, matako.

Pochita zolimbitsa thupi, miyendo imayikidwa m'lifupi-mulifupi, mutha kuyika masokosiwo mbali. Akukhwinyata, kusunga kumbuyo moongoka, mutu umaponyedwa kumbuyo. Ntchitoyi imachitidwa ndi barbell kuti ipereke bwino, kulemera kwake kumasamutsidwa.

Mzere wa Wall

Ntchitoyi imalimbitsa:

• minofu ya ntchafu;
• katemera;
• matako;
• ng'ombe.

Ndikofunikira: kuyimirira chakhoma kukhoma, kukanikiza matako ndi masamba anu, miyendo yanu imayikidwa patsogolo paphewa, mawondo anu amapindika pang'ono. Manja patsogolo, ogwada pamapilo, opindika pamwamba pa wina ndi mnzake.

Inhale osakweza matako, masamba amapewa kuchokera pakuthandizira, khalani pansi, mupange ngodya yolondola ndi miyendo yanu. Manja amakhala pamapewa. Exhale, bwerera pamalo oyambira.

Mphuno ya Dumbbell

Izi ndizochita bwino kuti mugwiritse ntchito minofu yonse ya m'munsi mwanu. Iyenera kuchitidwa ndimayendedwe athunthu. Kwenikweni, mapapu amachitika ataimirira pamalo amodzi, koma mutha kupita chitsogolo. Ngati dumbbells ntchito, simuyenera kupanga kayendedwe mwadzidzidzi, mukhoza kuvulala.

Zolakalaka zaku Romanian

Izi ndizofunikira, zomwe zimagwiritsa ntchito minofu yambiri:

1. Bulu.
2. Mwana wa ng'ombe.
3. Lumbar.
4. Zamgululi

Kuchita masewera olimbitsa thupi kumachitika ndi barbell, amabwera pafupi nayo, bala limapachikidwa pamwendo. Miyendo ndiyotambalala m'lifupi, mawondo amatambasulidwa. Mgwirizanowo ndi wokulirapo kuposa mapewa.

Komanso:

• pindani manja anu pang'ono, sungani msana wanu molunjika, masamba amapewa amasonkhanitsidwa palimodzi, miyendo imapindika pang'ono m'maondo, mafupa a chiuno amatsamira patsogolo kuti msanawo ukhale wowongoka;
• masamba amapewa amasonkhanitsidwa palimodzi, m'chiuno mwake mumabwereranso, kumbuyo kumakhala kokhota, kopendekera. Kulemera kumakwezedwa ndi zingwe, koma osati kumbuyo, sikuyenera "hump". Bala imakwera pamwambapa pakati pa ntchafu. Mutu umasungidwa molunjika;
• bala imatsitsidwa pafupi ndi miyendo, thupi limapendekera kumbuyo.

Pulojekitiyi imatsitsidwa pansi, mikono itapindika pang'ono, othamanga abwerera pamalo oyambira.

Pendulum

Olimbitsa thupi limagwira minofu oblique wa atolankhani, amalenga katundu m'munsi mwendo, matako. Imachitidwa pamalo apamwamba, sizimapangitsa kupsinjika kosafunikira pamtsempha. Zimachitidwanso poyimirira ndi gulu labala. Mu njira yoyamba, muyenera kuchita izi:

1. Kugona pansi, yongolani manja anu, kwezani mbali zanu paphewa ndi manja anu pansi.
2. Kokani mu abs yanu, kwezani miyendo yanu limodzi, zidendene zanu ziyenera kukhala zikuloza mmwamba.
3. Mukatulutsa mpweya, miyendo imakwera m'mwamba, kwinaku ikupuma, imagwera kumanzere, kumanja, pansi. Manja, mutu, mapewa sayenera kuchoka pansi.

Ntchitoyi imachitika pang'onopang'ono, itha kuchitika ndikunyamula mpira ndi mapazi anu.

Pendulum ina imapangidwa pogwiritsa ntchito gulu labala, njirayi imagwiritsa ntchito minofu ya ntchafu, matako:

• kuyimirira, kuponda pa tepi ndi mapazi awiri, kukokera malekezero pachifuwa;
• makina osindikizira amakoka, mwendo wamanja umatengedwera kumanja limodzi ndi gulu lotanuka katatu, kenako mwendo umasinthidwa.

Atsikana sayenera kuchita izi nthawi zambiri, ndizoyenera kulimbitsa corset ya minofu.

Mwendo Wonama Umakweza

Zochita izi zimatulutsa minofu ya atolankhani, rectus abdominis minofu, quadriceps minofu ya ntchafu.

Lamulo lakupha:

1. Gona chagada pa mphasa wa masewera olimbitsa thupi.
2. Tambasulani manja anu mthupi lanu, kanjedza pansi.
3. Kutulutsa kumapangidwa, miyendo imadzuka kuti ipange ngodya, wothamanga amamva kupindika kwa minofu yam'mimba.
4. Gwirani miyendo yanu pamalo amenewa masekondi 5.
5. Kusunthaku kumatsagana ndi kupumira, miyendo imatsitsidwa pang'onopang'ono, kuyimitsidwa patali masentimita 20 kuchokera pansi.

Oyamba kumene amachita izi maulendo 10 munjira zitatu, omwe amachita maulendo 15 munjira zinayi kwa miyezi ingapo, othamanga maulendo 20 munjira zinayi. Muthanso kukweza miyendo powapinditsa kapena kuyinyamula motsatira, machitidwewa ndioyenera kwa oyamba kumene ndipo omwe amavutika kuthana ndi kukweza nthawi yomweyo.

Miyendo ya anthu imagwira ntchito nthawi zonse, ndipo kuti apange minofu pa iwo, njira yapadera imafunikira pakuphunzitsa. Chifukwa chake, sikuti aliyense amakonda kuchita zolimbitsa thupi, chifukwa iyi ndi minofu yovuta kupopa. Ndibwino kuti mupatule tsiku lophunzitsira miyendo, ndiye kuti masewerawo sangawoneke otopetsa.