Gulu la masewera olimbitsa thupi ndi chingwe cha atsikana

Chingwe cholumpha ndi projekiti yosavuta komanso yotsika mtengo. Ndi chithandizo chake, mutha kuchita masewera olimbitsa thupi, makamaka, kulumpha. Maphunzirowa amatchedwa kudumpha.

Makalasi amagwiritsidwa ntchito kuti achepetse thupi, kulimbitsa mitundu yosiyanasiyana ya minofu, kutentha, kulimbitsa thupi. Maofesi ophunzitsira ali ndi mitundu ingapo ya masewera olimbitsa thupi, osiyana maluso.

Zochita za chingwe pathupi

Kuphunzira ndi chingwe cholumpha kumakhudza thupi kuchokera mbali zosiyanasiyana, zomwe zimakhudza thupi palokha. Ndi bwino kukaonana ndi dokotala musanasankhe mtundu uwu wa ntchito. Ngati palibe zotsutsana, maubwino ake adzawonekera.

Zochita:

1. Pakati pa maphunziro, mothandizidwa ndi katundu wofatsa, mphamvu zamalumikizidwe zimawonjezeka. Kuphatikiza apo, makina onse aminyewa amalimbikitsidwa. Magulu oyenda amatulutsa mafuta. Thupi limasinthasintha.
2. Pulojekitiyi itapindika, minofu ya mikono, kumbuyo ndi kumapeto kwake imakhala yolimba. Pang`onopang`ono, buku la minofu minofu kukula.
3. Chingwe chodumpha chimakuthandizani kuwotcha mafuta (mpaka 1000 pa ola). Chifukwa chake, machitidwe otere nthawi zambiri amagwiritsidwa ntchito ndi anthu omwe amafuna kuonda. Kuphatikiza apo, kutayika kwa mapaundi owonjezera kungapezeke mwachangu.
4. Mtima ndi mitsempha yonse yamagazi imalimbikitsidwa ndikuwonjezera kuthamanga kwa magazi ndikudzaza thupi ndi magazi ochepa omwe ali ndi mpweya wabwino. Masomphenya ndi thanzi labwino limakula.
5. Chiwopsezo chokhala ndi kuchulukana, kuundana kwamagazi kumachepa.
6. Kusinthasintha, kukhazikika bwino, mwayi wamatenda am'mimba umachepa.

Zovuta komanso zotsutsana zamakalasi

Sikuti aliyense akhoza kuphunzitsa ndi chingwe. Kuchita masewerawa kumatha kukhala kovulaza. Chifukwa chake, musanayambe kulimbitsa thupi, m'pofunika kuti muyesedwe.

Pali zotsutsana izi:

1. Kunenepa kwambiri kuposa digiri yoyamba. Kulemera kopitilira muyeso ndi chimodzi mwazomwe zimatsutsana pophunzitsa. Malo ndi mtima wamitsempha zitha kuwonongeka chifukwa cha katundu wambiri chifukwa cha kulemera kwakukulu kwa thupi.
2. Matenda akulu amalumikizidwe, komanso msana ndi mafupa. Kuchita masewera olimbitsa thupi kumatha kuwononga ndikupangitsa kupita patsogolo komanso zovuta zamatendawa. Mwachitsanzo - phazi lathyathyathya, vertebral hernias, scoliosis pamwambapa.
3. Matenda amtima monga ischemia, matenda oopsa, kupunduka kwa mtima, arrhythmias yamitundu yosiyanasiyana.
4. Mitsempha ya varicose, thrombophlebitis, zotupa m'mimba. Kuchita masewera olimbitsa thupi kumatha kukulitsa vutoli ndikupangitsa zovuta.
5. Ukalamba umakhalanso wosiyana. Kuvulaza kumayambitsa kupsinjika kwa miyendo ndi mtima, msana ndi mafupa. Pali chiopsezo chadzidzidzi chapanikizika ndikutaya chidziwitso. Kuchita masewera olimbitsa thupi mofatsa komanso kuchita masewera olimbitsa thupi nthawi zonse ndizoyenera ukalamba. Palinso chiopsezo chovulala chomwe chimapewedwa bwino.
6. Mimba. Poterepa, kugwedeza thupi kumatha kubweretsa kuchuluka kwa chiberekero, kukakamizidwa kwambiri komanso chiopsezo chotenga padera.
7. Matenda akulu amaso.

Chifukwa chake, kufunsa upangiri wa adotolo komanso kukayezetsa kwathunthu kuchipatala ndikofunikira.

Kodi mungakonzekere bwanji zolimbitsa chingwe?

Kuphatikiza pa zida zofunikira, muyenera kusankha zovala zoyenera ndikupeza malo ophunzitsira.

Kusankha malo ndi zovala

Kodi mungapeze bwanji malo?

Ndikosavuta kusankha malo, muyenera kungokumana ndi izi:

• malo okwanira. Mufunika osachepera mita ziwiri kuchokera mbali zosiyanasiyana, poganizira kupezeka kwa malo aulere pamwamba. Malo oyenera: malo osewerera panja, masewera olimbitsa thupi, chipinda chachikulu chogona;
• zokutira. Malo apansi adzachita. Koma sikuyenera kukhala poterera kuti musavulaze. Udzu, ngakhale waufupi kwambiri, sungagwire ntchito. Zipangizo zabwino - phula, njira zazikulu zopangira mphira, linoleum yapamwamba ndi laminate;
• m'chilimwe padzuwa lotseguka sikoyenera kuchita. Ndipo ndi bwino kutsegula mpweya m'chipindacho.

Momwe mungasankhire zovala?

Zovala zomasuka ndizoyenera kuphunzitsidwa ndi chingwe cholumpha, chomwe sichingasokoneze zochitikazo. Zovala zamasewera opepuka, kuphatikiza zida zachilengedwe, zikhala bwino.

Yankho labwino kwambiri pa kugonana koyenera ndi top top ndi leggings. T-shirt ndi akabudula nawonso ndiabwino. Mtundu wapadera wa bra umathandizira kuthandizira mabere pakuyenda kwakukulu.

Kwa amuna - komanso T-sheti, kapena T-sheti, mathalauza kapena zibudula. Nsapato zidzafunika bwino, osati zolemera ndipo, mulimonsemo, zolimba. Chisankho chabwino kwambiri ndi nsapato zamasewera apamwamba zokhala ndi zokhazokha komanso ma insoles omwe amaganizira momwe phazi limapangidwira.

Muyeneranso kukhazikika mwendo mwendo. Mutha, inde, kusankha nsapato kapena ma moccasins, ngati zili bwino mwa iwo ndipo simungamve kupweteka kumapazi anu.

Nsapato, zovala ndi malo ophunzitsira osankhidwa bwino ndichinsinsi cha kulimbitsa thupi kopanda thanzi.

Gulu la masewera olimbitsa thupi ndi chingwe

Zochita izi zimatheka bwino mukamachepetsa mitundu ina yamaphunziro. Adzakulolani kuti muzimitsa minofu yomwe sidzakhala ndi nthawi yozizira. Muyenera kugwira zida za projectile. Poyamba, pendani mozungulira kuchokera mbali imodzi.

Kenako muyenera kugwira ntchito mbali zonse ziwiri, kuyesa kupanga "zisanu ndi zitatu". Zochita zimachitidwa ndi dzanja lamanzere, kenako kumanja. Malizitsani zovuta ndi manja awiri. Pambuyo - tambasulani manja anu ndikuyamba kuchita kudumpha:

Ndi miyendo yonse ikufika nthawi imodzi:

• osakwatira - pamapazi. Kutembenuza chingwe chimodzi, kulumpha kumodzi;
• kudumpha kawiri - kasinthasintha;
• mmbuyo ndi mtsogolo mayendedwe;
• mapazi pamodzi - mapazi patali.

Ndi kusintha kwa miyendo:

• kuthamanga m'malo;
• kukweza mawondo.

Ndi kuswana phazi.

Kodi muyenera kuphunzira zochuluka motani?

Kutalika kwa gawo lazophunzitsira zingwe kumatenga kutengera kuchuluka kwa masewera olimbitsa thupi, kuchuluka kwa kulimbitsa thupi komanso cholinga cha gawoli. Kwa oyamba kumene, akulimbikitsidwa kuti azichita mphindi zosapitirira 20 kwa amayi ndi mphindi 25 za abambo tsiku lililonse.

Pa mulingo wapakatikati, ndiye kuti, kwa anthu ophunzitsidwa, mutha kuyeserera kwa mphindi 30-40 mpaka kanayi pa sabata, motsatana, kukulitsa kulumpha komwe kumachitika.

Mulingo wapamwamba ungakwanitse kulimbitsa thupi 5 pasabata ndi mphindi 50 zakukula kwa thupi ndikulimbikitsa thanzi. Akatswiri amalangiza kupumula pang'ono mphindi zisanu zilizonse kwa mphindi kapena ziwiri.

Njira zolimbitsa thupi

Ntchito iliyonse yazingwe ili ndi masinthidwe ake, omwe amayenera kutsatiridwa mosamalitsa kuti maphunzirowa abweretse zotsatira.

Njira yophunzitsira ndi chingwe imadalira mtundu wa kudumpha:

1. Kudumpha kwina. Pali kusinthana kwa miyendo yapansi. Ma calories ambiri amatha kutayika ndi njirayi. Amagwiritsa ntchito kuchepa thupi ndi zina zambiri.
2. Kusambira kwammbali. Njira imeneyi imaphatikizapo kusintha liwiro la chingwe kuchokera mbali zosiyanasiyana za thupi.
3. Kuwoloka. Njira yopangira mgwirizano. Kulumpha kumachitika motere: kuwoloka mikono yanu pachifuwa, zigongono zikugwada. Manja akugwira ntchito.
4. Criss-mtanda kumbuyo. Njirayi imasiyana ndi yapita ija chifukwa chakuwoloka manja. Poterepa, manja adadutsa kumbuyo kwa thupi. Pakulumpha, mawondo amakwera kuposa masiku onse.
5. Pa mwendo umodzi. Njirayi cholinga chake ndikukula mwachangu kwa ng'ombe zamphongo, komanso minofu yonse ya akakolo. Miyendo imasintha mosinthana.
6. Kudumpha kawiri. Zochita zabwino kwa oyamba kumene. Kusintha kwina kwachingwe kumaphatikizapo kudumpha kawiri motsatana.
7. Thamangani. Zosavuta kuchita. Mutha kusintha liwiro. Njira imeneyi nthawi zambiri imagwiritsidwa ntchito kubwezeretsa kupuma. Oyenera zochitika panja.
8. Kulumpha mbali zosiyanasiyana. Kupotoza kumodzi - kudumpha kumanzere, wina kumanja. Kusinthasintha kwa kusintha kwa mbali kumapangitsa kuphunzira kukhala kosangalatsa, kumayendetsa mayendedwe, kumapanga zida zogwiritsira ntchito, kumaphunzitsa bwino minofu yonse ya m'munsi ndi kumbuyo, makamaka kumbuyo kwenikweni.
9. "Masewera" Kukumbutsa kayendedwe ka skier. Muyenera kutambasula miyendo ndi kudumpha kulikonse: m'modzi - kutsogolo, winayo - kubwerera. Ndikutembenuka kulikonse kwa chingwe, muyenera kusintha malo.
10. Kuthamanga kwa akavalo amiyendo imodzi. Njirayi imakhudza kupsinjika kwakukulu pamwendo. Sitiyenera kuiwala kusintha kumanzere, mwendo wamanja pantchito.

Pulogalamu yophunzitsira atsikana

Atsikana ndi amayi omwe akufuna kutaya mapaundi owonjezera amatha kugwiritsa ntchito maofesi angapo ochepetsa thupi.

Nawa ena mwa iwo:

Chiwembu chachikulu:

1. kwa oyamba kumene: lumphani maulendo 100 pang'onopang'ono. Pumulani mpaka mphindi zitatu. Kenako bwerezaninso. Zonsezi, njira 10 ziyenera kuchitidwa. Tempo itha kukulitsidwa pang'ono;
2. Njira 10 zimaperekedwanso kwa anthu ophunzitsidwa. Komabe, onjezani kuchuluka kwa kudumpha ndi 20-30 panthawi, ndikuchepetsa nthawi yopumira mpaka mphindi ziwiri. Liwiro likufulumira;
3. otchedwa msinkhu wapamwamba. Kufikira kudumpha 200 kumachitika panjira iliyonse. Kupuma kuyenera kuyang'aniridwa.

Slimming zovuta:

• kudumpha pafupipafupi - mphindi 10. Ankachita zala, kuyesera kuti muteteze ikamatera;
• kusintha kwa miyendo - mphindi 10. Mwendo wakumanzere umasintha lamanja;
• kutembenuza m'chiuno - katatu, kudumpha 25. Sinthani m'chiuno mwanu mosiyanasiyana;
• kudumpha kawiri - 25 munthawi zitatu. Ndi kusintha kamodzi kwa chingwe, kudumpha kawiri;
• pa mwendo umodzi - kudumpha 20. Chitani seti zitatu mwendo uliwonse;
• ndi mwendo wowongoka - mpaka mphindi 10, kusintha miyendo. Chothandizira chimadumpha, mwendo wina umakwezedwa pamalo owongoka.

Mtundu uliwonse wa masewera olimbitsa thupi ukhoza kukhala wosiyanasiyana, mwachitsanzo, kupanga masitepe okulirapo kapena kulumpha kwakukulu, kusintha mayendedwe awo. Mutha kukweza mawondo anu, kuphatikiza zolimbitsa thupi zingapo nthawi imodzi.

Chinthu chachikulu ndicho kukumbukira kuti pamene msinkhu ndi nthawi, ma calories ambiri amatenthedwa. Koma musadzipanikizire nokha. Ndi bwino kukulitsa nthawi komanso kuthamanga kwamakalasi pang'onopang'ono.

Kulumpha zingwe zolimbitsa thupi ndi njira yoti ambiri asinthanitse nthawi yopumira ndi maubwino okhalabe athanzi komanso athanzi. Musaiwale kuti muzimva kutentha musanadumphe. Kukula pang'ono kwa projectile kumakuthandizani kuti muziyenda nanu, kuyeserera pamalo aliwonse abwino, panthawi yabwino.