Gulu lodzipatula kwa ansembe

Aliyense amene amagwira ntchito yolimbitsa thupi amadziwa za kulimbitsa thupi kwakanthawi kochepa komanso kwayokha. Zochita zoyambira zimafunikira kuti mumange minofu mwamphamvu, kwinaku mukugwiritsa ntchito mphamvu zambiri komanso mphamvu.

Zochita kudzipatula cholinga chake ndi kulimbitsa ndi kupereka mpumulo ku minofu yomwe yapangidwa kale. Pophunzitsa, mitundu yonse iwiri imagwiritsidwa ntchito. Zochita zolimbitsa thupi zamatako ndi zabwino kwa atsikana omwe akufuna kuti gawo ili likhale lolimba komanso lamphamvu.

Zochita zolimbitsa thupi za matako - ndi chiyani?

Mosiyana ndi masewera olimbitsa thupi, masewera olimbitsa thupi amakhala ndi cholinga chokhazikitsa minofu yokongola. Mbali yawo yayikulu ndiyoti panthawi yamaphunziro awa, minofu imodzi yokha imakhudzidwa, osati gulu lonse nthawi imodzi. Chifukwa cha izi, pansi pa katundu, gawo limodzi la 1 limakwaniritsidwa, chifukwa chake limatha kupangidwa kukhala lolimba kapena lotanuka.

Kuchita masewera olimbitsa thupi kumatentha mafuta osakanikirana m'malo ena amthupi. Nthawi zambiri omanga thupi amachepetsa kuchuluka kwa zolimbitsa thupi zisanachitike mpikisano wofunikira ndikukhala patokha. Izi zimachitika kuti thupi lipumule m'njira yoyenera kwambiri ndi mafuta ochepa mthupi.

Atsikana amakonda masewera olimbitsa thupi chifukwa cha kuthekera kowongolera bwino kwamavuto amthupi osakhudza madera ena onse. Zochita zolimbitsa thupi zimachitika pafupifupi mbali iliyonse ya thupi, kuphatikiza matako.

Ngati cholinga ndikumanga minofu, ndandanda yophunzitsira imakhala ndi masewera olimbitsa thupi a 4/5 ndi masewera olimbitsa thupi apadera a 1/5 Ndipo pochepetsa chiuno, kukoka matako, dongosolo la 2/5 lokhalokha ndi 3/5 ndilabwino.

Kodi chabwino ndi chiyani - zoyeserera zoyambira kapena zokhazokha?

Palibe yankho losatsutsika la funso ili, maphunziro onse amapangidwa payekhapayekha kuthekera kwawo, maphunziro ndi zikhumbo zawo.

Zochita zodzipatula komanso zoyambira ndi njira yotsimikizika yopezera thupi lokongola, bola akhale limodzi. Kukana zolimbitsa thupi zamtundu uliwonse, zotsatira zake zimakhala zochepa kapena zosakhutiritsa.

Ngati minofu ya gluteal ndi yofooka kapena yopanda kukula, chidwi chachikulu chiyenera kulipidwa ku maphunziro oyambira mderali.

Ngati pali minofu, koma mawonekedwe sakukutsatirani, ndibwino kuonjezera kuchuluka kwa masewera olimbitsa thupi. Pokhapokha mutaphatikiza mitundu iwiriyi, mutha kukwaniritsa voliyumu yayikulu komanso mawonekedwe okongola munthawi yochepa.

Zochita zolimbitsa thupi za matako

Pali zolimbitsa thupi zambiri zakumatako komanso pakapita nthawi, kuchuluka kwawo kumangowonjezeka. Pali zolimbitsa thupi zomwe zimachitikira kunyumba kapena m'chilengedwe komanso zomwe zitha kuchitidwa m'malo olimbitsa thupi kapena malo olimbitsira thupi.

Maunitsi

Ma lunge ndi imodzi mwazinthu zolimbitsa thupi kwambiri zaminyewa yamiyendo ndi matako.

Pali kusiyanasiyana kambiri ndi zida zolemera, zowonjezera pamwamba ndi zina zosintha kuti mupeze kuwonjezeka kwa nkhawa pamagulu awa amthupi:

1. Kuti muchite izi, muyenera kuimirira, mulifupi mapazi mulifupi.
2. Kumbuyo panthawiyi kuyenera kukhala kotsamira pang'ono kumbuyo, pambuyo pake munthu amayenera kupita patsogolo mwendo umodzi.
3. Poterepa, thupi liyenera kukhala pamalo oyenera osagona, ndipo kulemera konse kumagwera mwendo wakutsogolo.
4. Chifukwa chake, payenera kukhala mbali yoyenera pakati pa ntchafu ndi mwendo wapansi, ndipo bondo lakumbuyo liyenera kukhala kutalika kwa phazi lakumbuyo.
5. Pambuyo pake, muyenera kubwerera, mutangoyamba kumene ndikupitiliza zolimbitsa thupi, ndikusinthasintha miyendo yanu.

Kutengeka

Kusunthaku kumagwiritsidwa ntchito pomanga minofu ndikulimbitsa ntchafu yakumtunda ndi matako.

Kuphatikiza pakukula kwa minofu, gululi limagwiritsidwa ntchito pazofunikira zina, mwachitsanzo:

• Ndikumva zowawa mdera lumbar. Komabe, panthawi yophunzitsayi, kulemera kowonjezera sikungagwiritsidwe ntchito.
• Monga kutentha musanachite zolimbitsa thupi zolemera kumbuyo, m'chiuno ndi matako.
• Kukonzekera kukufa. Zimakhala zachilendo kwa oyamba kumene kugwiritsa ntchito hyperextension kwa mwezi umodzi asanayambe kufa.

Katundu wamkulu pantchitoyi amagwera pamtambo wakuthwa, mitsempha ndi minofu yayikulu yamatako.

Pochita izi, mutha kugwiritsa ntchito zida zapadera kapena mbuzi yamasewera:

1. Muyenera kugona, mukugwada mchiuno.
2. Poterepa, thupi limakhala ngati mawonekedwe oyenera.
3. Chotsatira, mukungofunika kuti musadzipendeke, ndikupanga mzere wowongoka, kenako mutenge malo oyambira.

Sungani miyendo yanu kumbuyo

Kuchita masewera olimbitsa thupi momwe mumakhala kusiyanasiyana kosiyanasiyana kuti mukhale ndi minofu ya ntchafu ndi matako. Olimbitsa thupi mothandizidwa ndi maphunziro amenewa bwino kumangitsa thupi mu nthawi yochepa.

Pali zosankha zingapo zamtundu uliwonse ndipo mtundu uliwonse umakhala ndi gawo lake:

• Kubwerera. Mukusintha koteroko, ma biceps a ntchafu ndi minofu yayikulu yamatako imachitika.
• Pitani patsogolo. Mu mtundu uwu, ma quadriceps amagwira ntchito.
• Kutuluka. Katunduyu amagwera makamaka pamtundu wapakati wa matako.
• Mkati. Kuthamanga uku kumapangidwa kuti apange minofu ya adductor.

Palibe chovuta pakuchita izi ndipo zitha kuchitidwa kunyumba. Zomwe mukusowa ndi malo oti mutsegulire mwendo wanu ndi chithandizo kuti mugwiritse.

Popeza mwakhala bwino, muyenera kusunthira mwendo wanu panjira yofunikira, ndikubwezeretsanso modekha, koma nthawi yomweyo siyenera kukhudza pansi ndi phazi. Mukamaliza masinthidwe angapo, muyenera kusintha mwendo kapena njira yanu.

Kulanda mwendo pamalo oyimilira pamiyendo yonse inayi

Kuchita masewerawa kumathandizanso pakukula kwa gluteus medius ndi minimus muscle.

Kukhazikitsa kwake, simukufuna zida zapadera ndi zinthu zilizonse:

1. Muyenera kukwera pazinayi zonse kuti pakhale mbali yolondola pamchiuno ndi kupindika kwa bondo.
2. Pambuyo pake, muyenera kutenga mwendo wopindika kupita mbali ndi pafupifupi madigiri 80, pomwe sayenera kupindika, kupachika kapena kuwerama.
3. Kusunthaku kukangotha, mutha kubwezera mwendo pamalo pomwe udalipo.
4. Pochita masewerawa, muyenera kugwiritsa ntchito miyendo yonse mosinthana.

Kupuma ndikofunikanso kwambiri, mukakweza, koka mpweya ndi kutulutsa mpweya pobwerera. Izi zithandizira kwambiri ntchitoyi.

Ndikofunikanso panthawi yophunzitsira kuti musapinde msana wanu ndikuusunga chimodzimodzi ndi pamwamba ndikusunga thupi pamalo okhazikika osalitembenuzira ku mwendo. Ngati limodzi la malamulowa silikutsatiridwa, mbali yolanda iyenera kuchepetsedwa.

Masitepe apamwamba nsanja

Ntchitoyi ndi yothandiza nthawi iliyonse yakukula. Kwa oyamba kumene komanso anthu omwe ali ndi zovuta m'thupi, muyenera kugwiritsitsa kapena kuthandizira mwapadera. Kwa otsogola kapena othamanga, tikulimbikitsidwa kuti muziyenda ndi ma kettlebells awiri kapena ma dumbbells omwe ali mmanja.

Izi zipangitsa kuti gululi likhale lovuta komanso lothandiza:

1. Kuti mumalize, muyenera kuyimirira chimodzimodzi patsogolo pa bokosi lolumpha, benchi yapadera yochitira masewera olimbitsa thupi kapena zopinga zina zofananira.
2. Ndikofunika kutenga sitepe yayikulu ndikuyika phazi lonse papulatifomu, pambuyo pake, pogwiritsa ntchito kutambasula kwa mwendo woyimirira, yolumikizani yachiwiri.
3. Muyenera kuchita izi mosinthana.

Mlatho waulemerero

Zochita izi ndizabwino kulimbitsa thupi.

Ndipo pakukhazikitsa kwake, palibe zida kapena njira zosakwanira zofunika, malo athyathyathya okha:

• Muyenera kugona pansi ndi mapazi anu pansi ndi zidendene zanu pafupi ndi matako momwe mungathere.
• Pambuyo pake, muyenera kuyimirira theka-mlatho, ndikuyang'ana kumapazi ndi mapewa, pomwe manja anu agona chimodzimodzi, pamanja.
• Kubweretsa mafupa a chiuno pamalo okwera kwambiri, ndikofunikira kugwirana ndi minofu yamatako ndikuyamba pomwe.
• Imachitidwa mwachangu kubwereza 20 mpaka 40.

Kutsogoza mwendowo nditayimirira thabwa pazigongono

Pali zosankha zingapo zamatabwa, ndipo zonse zimathandizira m'magulu osiyanasiyana amisempha. Kutsogolera mwendo kumbuyo, kuyimirira thabwa m'zigongono, kumabweretsa dera lokongola ndi kumbuyo kwa ntchafu bwino.

Kuti mumalize, muyenera kutsindika pokha ndi zigongono zanu pansi, pansi pamapewa anu. Chotsatira, muyenera kutulutsa mwendo umodzi kuti mzere wolunjika ndi thupi upangidwe, komabe, mayendedwe akuyenera kuchitidwa ndi kuyesayesa kwanu osagwedezeka ndi kudumpha.

Kuti mukwaniritse zotsatira zachangu, musagwiritse ntchito zofunikira zokha, komanso masewera olimbitsa thupi. Ngati tsambalo limakhala ndi minofu yolimba komanso limalimbitsa minofu, ndiye kuti zolimbitsa thupi zomwe zimadzipatula zimabweretsa mpumulo komanso kuti zikhale zolimba. Pali zolimbitsa thupi zambiri za matako zomwe mungachite mu masewera olimbitsa thupi kapena nokha kunyumba.