Zochita zosavuta zotambasula zimadziwika kuyambira maphunziro azolimbitsa thupi. Ochita masewera othamanga ambiri sakonda kuthera mphindi zowonjezerapo za 20 akuchita masewera olimbitsa thupi, osamvetsetsa kuti kutambasula kwabwino kumathandiza bwanji thupi lonse.
Ichi ndi chimodzi mwanjira zamasewera olimbitsa thupi zomwe zimakupatsani mwayi wopanga thupi logwirizana lokhala ndi mawonekedwe abwino komanso momwe mungakhalire.
Kutambasula - nchiyani chimapereka?
Zochita zolimbitsa, kapena kutambasula, zimapangidwa kuti zithandizire kusinthasintha kwamalumikizidwe ndikuwongolera kuyenda kwawo. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kukulitsa magulu onse aminyewa, kuchepetsa nkhawa, kubwezeretsa kupepuka, kusinthasintha, komanso kutha mphamvu mthupi. Koma izi sizabwino zonse! Kodi kutambasula kumapereka chiyani kwenikweni ndipo ndikofunikira motani?
Kupititsa patsogolo kutuluka kwamagazi
Yogwira kayendedwe ndi lalikulu matalikidwe yotithandiza magazi kwa minofu ndi ziwalo. Magazi okhala ndi oxygen amatumiza michere mwachangu, ndipo zowola zimachotsedwa mwachangu, kuphatikiza ndi lactic acid. Kutambasula kumapangitsa kuti othamanga azitha kuchira kuvulala ndi zovuta.
Kutenga chiwongola dzanja
Kuchita masewera olimbitsa thupi ndikukhala ndi chiyembekezo pazotsatira zamtsogolo kumathandiza kuchepetsa kupsinjika, kupweteka mutatha kulimbitsa thupi. Ngati kulimbitsa thupi kumakhala kopindulitsa, ndipo zotsatira zake sizisiya kusangalatsa, ndiye kuti nkhokwe zamkati ziwonjezeka.
Maphunziro opitilira nthawi zonse sadzakhala olemetsa, zochitika za tsiku ndi tsiku zidzakhala zosavuta, ndipo padzakhala chidwi chofuna kuphunzira zochulukirapo.
Kuyimitsidwa kwa minofu ya atrophy
Atakula, zomwe zimayambitsa kuvulala ndizovuta kusunthika komanso kuyenda molumikizana. Pofuna kupewa izi, muyenera kutambasula pafupipafupi, kukulitsa katunduyo. Ndikofunikira kuchita kutambasula mutatha kuchita masewera olimbitsa thupi kuti mutambasule ulusi wa minofu ndikusunga thupi lanu kwa nthawi yayitali.
Kupewa kuvulala
Si chinsinsi kuti mutaphunzira, minofu imangokhala yamphamvu komanso yotchuka, komanso yolimba. Kutambasula pafupipafupi kumathandizira kukulitsa kusinthasintha komanso kuyenda limodzi. Ngakhale kugwa kosapambana kapena kunyamula zolemera zakuthwa kumatha popanda kupindika kwa mitsempha ndi kuphwanya palimodzi.
Kuzindikira, kusinthasintha
Kukhazikika kokhazikika kumakhazikika, kumathandizira kumva thupi lanu, kuphunzira momwe mungawongolere. Kuwonjezeka kwa kukhathamira kwa minofu kumapangitsa thupi kumverera kupepuka, mayendedwe amakhala achisomo, osalala, olondola.
Komanso, pali kuthekera kwatsopano kwa maphunziro apanyumba, pomwe kuyendetsa kumakhala kosavuta kuthana ndi mapiri kapena misewu yopanda phula.
Matenda a genitourinary, bwino libido
Katundu wambiri wamasewera amakhudzana ndi atolankhani, minofu ya m'chiuno. Kupimira koyeserera, zolimbitsa thupi zolimbitsa thupi zolemetsa m'munsi zimathandizira kuti magazi aziyenda bwino m'chiuno, ndikuwonjezera libido. Izi zidzakuthandizani kupeŵa mavuto osati kokha mu malo apamtima, komanso kupititsa patsogolo dongosolo la genitourinary.
Mafuta kuwotcha kwenikweni
Ngati pali ena omwe amaganiza kuti masewera olimbitsa thupi samabweretsa chilichonse, ndiye kuti alakwitsa kwambiri. Gawo lokonzedwa bwino limapatsanso katundu mthupi lonse. Ngakhale kuchokera kunja sikuwoneka ngati ntchito yotentha yamafuta, zopitilira theka la masewera olimbitsa thupi sizikhala zoyenera kwa oyamba kumene.
Kupuma bwino, kukhazikika kwakanthawi pamalo amodzi kumathandiza kuwotcha ma calories ambiri monga Pilates, kuthamanga ndi yoga.
Kulimbitsa mtima, kamvekedwe ndi kudzidalira
Thupi lopindidwa bwino, lomwe anthu ena adzaliyamikira, lidzakhala bonasi yosangalatsa kuchokera pakukhazikika kwanthawi zonse. Sipadzakhalanso manyazi kuvula pagombe, m'malo ochitira masewera olimbitsa thupi kapena chilimwe chokha. M'malo mwake, chithunzi cha matani, kupumula kosangalatsa, kuyenda kosavuta kumatsimikizira kuyamika kambiri.
Kutambasula ndikofunikira makamaka kwa amayi atabereka mwana: kumathandizira kumeta khungu lotayirira ndikubwerera mwachangu mawonekedwe ake akale. Zinthu zopanikiza zidzakhala zosavuta, thupi silidzalephera kugwira bwino ntchito ndikuwonjezeka kwakukulu kwa katundu, mahomoni azikhala olimba.
Momwe mungatambasulire bwino?
Musanayambe kuchita masewera olimbitsa thupi, muyenera kudzizolowera ndi malamulowo, kuphwanya zomwe simungathe kupeza zotsatira zabwino:
- Kutambasula kumachitika pamatumba otenthedwa, ndiye kuti, pambuyo pomagwira ntchito yayikulu. Izi ndizofunikira makamaka pakuphunzitsa mphamvu, kuthamanga, kulimbitsa thupi.
- Palibe chifukwa chobowoleza minofu, kukoka ndi matalikidwe akutali kwambiri. Izi sizingakwaniritse zotsatira zachangu kwambiri, koma ovulala ndi 100%.
- Pamalo amodzi, muyenera kukhala kwakanthawi. Kwa oyamba kumene, nthawi imatha kuchepetsedwa ndi gawo limodzi mwa magawo atatu, koma muyenera kuyesetsa kwakanthawi kwakanthawi.
- Ganizirani pazomverera. Ngati pali crunch, ululu wakuthwa, kupweteka, ndiye kuti muyenera mosamala mosokoneza makalasi.
- Lonjezani ngakhale gulu lililonse la minofu. Simuyenera kubwereza maulendo 5 pa mwendo wakumanja, ndipo 3. Ndi bwino kuunikanso pulogalamuyo ndikuisintha kuti igwirizane ndi kuthekera kwanu.
- Ngati kutambasula kumatenga malo osiyana munthawi yamakalasi, ndiye kuti kulimbitsa thupi kwathunthu sikuyenera kukhala kochepera mphindi 40-50. Zikakhala zolimbitsa thupi zochepa pakatha mphamvu zolimbitsa thupi, ndiye kuti nthawi imachepetsedwa kukhala mphindi 20.
- Muyenera kutenthetsa thupi kuchokera pamwamba mpaka pansi: choyamba khosi, mapewa, mikono, kenako atolankhani, komanso kumapeto - miyendo.
Gulu lazolimbitsa thupi
Cervical kutambasula
Chitani 1.
- Ndi bwino kuyimirira, kuphimba mutu wanu ndi dzanja lanu lamanzere kuti zala zanu zikhudze khutu lanu lakumanja.
- Kokani mutu wanu kumanja, tsekani pamalo kwa masekondi 15.
- Sinthani dzanja, ndikuchita zomwezo, pakadali pano dzanja lamanzere likukhudza khutu lamanja.
- Bwerezani nthawi ziwiri mbali iliyonse.
Chitani 2.
- Kuyimirira, pindani manja anu loko kumbuyo kwa mutu wanu.
- Pendeketsani mutu wanu patsogolo pang'ono kuti chibwano chanu chifike pachifuwa.
- Ndikofunika kupereka katundu kumalo osungira chiberekero, kuti mumve momwe minofu ikuvutikira.
- Zotsalira mphindi 15
Kutambasula mikono ndi lamba wamapewa
Chitani 1
- Ikani mapazi anu m'lifupi-paphewa, kwezani dzanja lanu lamanzere.
- Ndi dzanja lanu lamanja, tengani chigongono ndi kumanzere kwanu ndipo pendeketsani mutu wanu kumanja kuti mumve kupweteka m'mapewa anu.
- Konzani pamalo amenewa masekondi 20 mpaka 30.
- Bwerezani kumbali inayo.
Chitani 2
- Mapazi akutambalala m'lifupi, manja kumbuyo atsekedwa loko.
- Tsamira patsogolo ndi mawondo owongoka komanso mawondo opindika, kwinaku mukukweza manja anu mmwamba.
- Konzani pansi pamasekondi 15, kenako mubwerere poyambira.
- Bwerezani nthawi 3-5.
- Olimbitsa thupi amapereka katundu wathunthu kumbuyo, mapewa, mafupa. Ndikofunikira kuzichita popanda ma jerks mwadzidzidzi, kumbuyo nthawi zonse kumakhala kowongoka.
Chitani # 3
- Imani kotero kuti mawondo anu ndi manja anu azikhala pansi.
- Pindani nsana wanu kumbuyo, konzekerani masekondi 10-15. Kupuma kuyenera kukhalabe kofanana.
- Wongolani msana wanu, mupumule kwa masekondi 10.
- Bwerezani mpaka seti 10.
Kutambasulira atolankhani
Chitani 1
- Gona ndi mimba yako pansi, miyendo motsatira thupi.
- Pindani manja anu pangodya 90.
- Nyamukani mwakachetechete mpaka mumveke zovuta m'mimba.
- Gwiritsani masekondi 30 pamlingo wokwanira, kupumula kwa masekondi 10.
- Bwerezani mpaka maulendo 10, kutengera mulingo wolimbitsa thupi.
Chitani 2
- Gwadani pamphasa, kwezani manja anu mmwamba.
- Bwerani bwino kumtunda wamatalikidwe otheka kwambiri.
- Gwirani masekondi 10-15 kuti mumve momwe minofu yonse ya atolankhani komanso yobwerera imagwirira ntchito.
- Bwererani ku malo apitawo. Bwerezani mpaka nthawi 5-8.
Kutambasula kwa miyendo
Chitani 1
- Ugone m'mimba mwako, puma, pinditsa miyendo yanu kuti zidendene zikhale pafupi ndi matako.
- Ng'ambani mwendo wamanja pansi ndikokereni bondo pamapewa popanda kugwedezeka mwadzidzidzi.
- Bondo likakhala pafupi ndi chibwano momwe mungathere, tengani masekondi 20.
- Bwerezani zomwezo mwendo wamanzere.
Chitani 2
- Imirirani molunjika. Pindani bondo lanu lakumanzere ndikukokera chidendene chanu kutako.
- Mbali inayo imatha kukhala yolinganiza kuti isagwe.
- Potere, ndikofunikira kukhala kwa masekondi 20-30.
- Kuti muike nkhawa kwambiri patsogolo pa ntchafu, mutha kukoka pang'ono m'chiuno.
- Chitani chimodzimodzi ndi mwendo wina. Bwerezani kasanu.
Chitani # 3
- Kukhala pansi, kulumikiza zidendene, kukanikiza mwamphamvu pansi.
- Zikhatho zimakulungidwa bwino pamapazi, ndipo zigongono zimapuma pamaondo.
- Kuyika msana wanu molunjika, tsamira patsogolo pang'ono ndipo nthawi yomweyo kanikizani mawondo anu ndi zigongono.
- Ngati ndi kotheka, khalani masekondi 30-40 kuti mupereke katundu wolimba kumbuyo, ntchafu yamkati.
- Ma reps ayenera kuchitidwa kutengera momwe thupi lilili.
Chitani masewera 4
- Ndi bwino kukhala pansi, kumbuyo kuli kowongoka, miyendo imakwezedwa patsogolo.
- Pepani pang'onopang'ono, yesetsani kupeza masokosi anu ndi zala zanu, ndipo ngati n'kotheka, gwirani mapazi anu.
- Kuchedwa poyimilira kwa masekondi 15-20, koma osapitilira mphindi, kubwerera pamalo oyambira.
- Bwerezani mpaka kasanu.
Chitani 5
- Imani pamphasa, ikani miyendo yanu pamodzi, nsana wanu uli wowongoka.
- Pepani kutsogolo mpaka zala zanu zikukhudza zala zanu.
- Amaundana kwa mphindi 30. Bwerezani monga mukufunira.
- Kuchita masewera olimbitsa thupi kumapereka katundu wabwino kwambiri pagulu lalikulu kwambiri la minofu.
Chitani masewera 6
- Pokhala pansi, tambitsani miyendo yanu kutali momwe mungathere.
- Poyenda masika, yesani kufikira chala chakumiyendo chakumanja.
- Pakakotama, bondo liyenera kukhala lopindika pang'ono, thunthu limatembenuka kuti bondo lamanja likhale pakati pa chifuwa.
- Sinthani mwendo ndikubwereza chimodzimodzi.
- Bwerezani zikhoterero khumi mwendo uliwonse.
Kutambasula ndichinsinsi chapadera pakapangidwe kabwino ka thupi, komwe kumapereka mwayi pamasewera, kumawonjezera kudzidalira komanso kulimba, komwe kudzakhala kophatikizanso kwambiri mu ubale ndi ena.
Kuphatikiza pa mawonekedwe ake okongola, imathandizanso pakusunga magwiridwe antchito amkati amkati, imathandizira kukulitsa mayendedwe osiyanasiyana, ndikusinthitsa njira yophunzitsira. Thupi lokongola, losinthika, zolumikizira zosunthika zimasungira unyamata kwa nthawi yayitali, ndipo chiwopsezo chodabwitsa cha vivacity chimapereka mphamvu kuzinthu zatsopano zamasewera.
