Kuchita masewera olimbitsa thupi osiyanasiyana ndi gulu la mphira kumakuthandizani kuti musasinthe kulimbitsa thupi kwanu, komanso kuti mugwire bwino ntchito yamagulu ambiri amisempha, kuchotsa mafuta, makamaka m'chiuno ndi m'chiuno, komanso kukwaniritsa bwino.
Ndizosavuta kugwiritsa ntchito zida zamasewera ngati izi, chinthu chachikulu ndikudziwa zofunikira pazomwe mungasankhe ndikuchita zolimbitsa thupi molondola. Poterepa, zotsatira zabwino sizikhala zazitali kubwera, ndipo kulimbitsa thupi kulikonse kumabweretsa chisangalalo chachikulu ndi chisangalalo.
Kuphunzitsa gulu labala - mawonekedwe
Magulu a mphira atha kugwiritsidwa ntchito pophunzitsa mphamvu, kutambasula komanso kuchita masewera olimbitsa thupi, komanso masewera olimbitsa thupi a Pilates.
Zinthu zazikuluzikulu pazida zamasewera ndi izi:
- Itha kugwiritsidwa ntchito ngakhale kunyumba.
- Palibe kukonzekera kwapadera komwe kumafunikira musanachite masewera olimbitsa thupi.
- Momasuka.
- Amaloledwa kugwira ntchito pafupifupi magulu onse amisempha.
- Mutha kugula mulingo uliwonse wolozeka, chifukwa chake, sankhani nokha katundu woyenera.
- Imawerengedwa kuti ndi njira yosinthira pambuyo pobereka.
- Kutha kulimbikitsa msana wanu munthawi yochepa, kukwaniritsa kutambasula, ndikuchotsa malo amavuto.
Komanso, chofunikira kwambiri ndikuthekera kodziyimira pawokha ndikubwera ndi masewera olimbitsa thupi oyenera kulimbitsa thupi.
Ubwino wa Elastic Band Workout
Gulu lolimba lingagwiritsidwe ntchito kuthana ndi magulu onse am'mimba, komanso kukwaniritsa bwino.
Ubwino wake waukulu, malinga ndi ophunzitsa, ndi:
- Kutha kolimbitsa thupi ndikupopera magulu amtundu uliwonse.
- Thandizani kuchotsa makilogalamu ndi masentimita odedwa m'chiuno kapena m'chiuno.
- Yosavuta kugwiritsa ntchito.
- Kuchita bwino.
Zida zamasewera zotere zimatha kuikidwa m'thumba lililonse, ndizopepuka, ndipo koposa zonse, zimatenga malo ochepa.
- Thandizani kukulitsa kupirira kwakuthupi.
- Chiwopsezo chochepa chovulala.
Pa masewera olimbitsa thupi, palibe chilichonse pamagulu.
- Minofu imadzazidwa mofanana.
- Kusinthasintha. Zida izi ndizoyenera amayi, abambo ndi achinyamata, komanso akatswiri komanso oyamba kumene pamasewera.
- Pakati pa masewera olimbitsa thupi, katundu pamagulu amakhala otsika, makamaka poyerekeza ndi zoyeserera wamba.
- Ndizabwino kwa azimayi omwe angobereka kumene mwana ndipo akufuna kuti abwererenso mawonekedwe awo akale.
- Mutha kuchita makalasi osati m'malo olimbitsa thupi, komanso kunyumba.
M'zaka zitatu zapitazi, ophunzitsa ayamba kulangiza mwachangu kugwiritsa ntchito zida izi pophunzitsa kunyumba, makamaka mukafunika kupopa minofu yanu ya ntchafu.
- Mtengo wotsika.
Mtengo wa zida, poyerekeza ndi zida zina zamasewera, ndizochepa. Pafupifupi, mtengo wake umachokera ku 200 rubles.
Zoyipa za Elastic Band Workout
Kuphatikiza pazinthu zabwino zambiri, zochitika ngati izi zimakhala ndi zovuta zina.
Chofunika kwambiri ndi:
- Mwayi wopeza zovuta.
Chida ichi chimapangidwa kuchokera ku lalabala yolimba kwambiri, yomwe imayambitsa ziwengo mwa anthu ambiri. Mu milandu 94%, matupi awo sagwirizana amawonetseredwa ngati mawanga ofiira pakhungu, kufiira kapena kuyabwa.
- Sitinathe kusintha katunduyo. Mwachitsanzo, ngati munthu akuchita ndi ma dumbbells, ndiye kuti akhoza kuwonjezera kapena, mosiyana, kuchotsa kulemera. Kuchita maphunziro ndi tepi sikuloleza izi, chifukwa chake, zotsatira zake zikakwaniritsidwa, zitha kusungidwa, koma osasintha.
- Moyo waufupi.
Pogwiritsira ntchito kwambiri, zinthuzo zimayamba kutambasula mwamphamvu, kutayika kwake, komanso kung'amba.
- Zovuta.
Mukamaphunzira, maliboni nthawi zambiri amaterera, kugwa komanso kupukusa manja anu.
Kodi mungasankhe bwanji gulu lolimbitsa thupi?
Chisamaliro chapadera chiyenera kulipidwa posankha kusanja kotere, zimatengera izi:
- chomaliza;
- kulondola kwa maphunziro;
- kumasuka komanso kuphweka kwa masewera olimbitsa thupi.
Mwambiri, akatswiri apanga malamulo wamba osankha zinthu:
Gulani mulingo woyenera wolimba. Matepiwo amapangidwa mosiyanasiyana mosiyanasiyana, kutengera kuti pamtundu wina pamakhala vuto lanji.
Kulimba kumeneku kumawonetsedwa ndi mtundu winawake, mwachitsanzo:
- chikasu - katundu wochepa;
- wobiriwira kapena wofiira - sing'anga;
- buluu (wofiirira) - katundu wambiri.
Kwa anthu osaphunzitsidwa, ndibwino kuti muchepetse kuchuluka kwa katundu.
Wopanga aliyense amatha kuwonetsa kuchuluka kwa katundu ndi mtundu wake, chifukwa chake ndikofunikira kufunsa ndi omwe amalangiza kapena kuphunzira mosamalitsa malangizowo.
- Onetsetsani kuti kutalika sikutsika mita 1.2.
Kutalika kwa kuchuluka kwake ndikulimbitsa thupi komwe mungachite nazo. Ngati zili zazifupi kwambiri, mwachitsanzo, yochepera mita imodzi, ndiye kuti munthuyo sangakwanitse kugwira nayo ntchito, ndipo padzakhalanso zoopsa zazikulu zovulaza minofu ndi minyewa.
- Samalani m'lifupi, ndilabwino kwambiri mukakhala masentimita 15 - 18.
Komanso, pogula, akatswiri amalimbikitsa kuwunika mtundu wa zinthuzo, chifukwa lalabala yotsika mtengo komanso yosalimba imatha kung'amba kapena kukhala yovuta kuigwiritsa ntchito.
Zochita zolimbitsa ndi gulu la mphira
Pali zolimbitsa thupi zosiyanasiyana ndi zida zamasewera.
Mukamachita chilichonse, ndikofunikira:
- kuwunika kulondola kwake;
- kuti mugwire mosamala m'manja mwanu;
- chitani kanthawi kochepa musanalowe nawo masewera olimbitsa thupi;
- musamachite masewera olimbitsa thupi kudzera mu zowawa.
Mwambiri, zolimbitsa thupi zoyeserera bwino kwambiri ndi izi:
Kutambasula zingwe.
Kuti mumalize muyenera:
- khalani pansi ndikutambasula miyendo yanu popanda kupindika;
- mbedza tepi pamapazi onse awiri;
- sungani msana wanu molunjika, kwezani m'mbali mwake.
Muyenera kutambasula bwino momwe mungathere.
Kutambasula minofu ya adductor.
Munthu akuyenera:
- zokopa tepi phazi limodzi;
- tengani malekezero ake ndi manja onse awiri ndipo pang'onopang'ono mugone chafufumimba;
- kukoka kufufuza ndi manja anu, potero kwezani mwendo wanu.
Kutambasulaku kumakupatsani mwayi wokhala pamphumi yopingasa kwakanthawi kochepa.
Mapapu ammbali.
Kuti mumalize muyenera:
- kukulunga miyendo yanu pansi pa mawondo ndi zida zamasewera;
- ikani manja anu m'chiuno mwanu ndikuyimirira molunjika;
- pangani mapapu akuya kwambiri, choyamba kumiyendo yakumanja, kenako kumanzere.
Ndikamphuno zam'mbali, akatswiri amalimbikitsa kuti amalize kulimbitsa thupi.
Zochita Zolimbitsa Mgulu
Gulu la mphira limathandizira kupopa minofu ya miyendo munthawi yochepa, komanso kuchotsa masentimita osafunikira.
Mukamachita kulimbitsa mwendo, ndikofunikira:
- osapanga mayendedwe mwadzidzidzi kuti asawononge minofu ndi minyewa;
- yesetsani kusiya chiwerengerocho;
- Mukamachita masewera olimbitsa thupi, tengani mpweya wabwino ndi mpweya;
- kupumula pakati pa ma seti.
Komanso, ophunzitsa amalimbikitsa kuti asayambitse kalasi ngati munthu akudwala kapena akumva kuwawa.
Magulu
Pochita bwino squats kuchokera kwa munthu, zimaganiziridwa:
- Imani ndi mapazi anu pakati pa tepi.
- Gwirani mathero ake ndi manja anu.
- Chitani squat yakuya, pomwe muyenera kukweza manja anu mmwamba.
Chifukwa chake, pali katundu wambiri pamiyendo, ndipo minofu yamikono imasinthanso.
Miyendo kumbali
Kuti mutenge mwendo wanu kumbali yomwe mukufuna:
- gawani mapazi anu m'lifupi-paphewa;
- m'dera lakumunsi kwa mawondo, kukulunga miyendo ndi tepi;
- ikani manja anu m'chiuno mwanu;
- mosinthana tengani miyendo yanu mbali zosiyanasiyana.
Muyenera kuchita zolimbitsa thupi nthawi 10 - 15 mwendo uliwonse.
Miyendo yoswana
Kuti mumalize zolimbitsa mwendo, muyenera:
- kukulunga miyendo yanu ndi tepi pamwambapa pa mawondo;
- kugona pamimba pako;
- ikani manja anu patsogolo panu;
- chotsani miyendo pansi pafupifupi masentimita 10 - 15;
- osatsitsa miyendo yanu kuti mufalikire m'mabubu osiyanasiyana.
Ndibwino kuti mutambasule miyendo yanu momwe mungathere wina ndi mnzake. Muyenera kuchita izi mu magawo atatu a 20 - 25 dilution pa seti iliyonse.
Mlatho waulemerero
Chifukwa cha mlatho wokongola, pali kafukufuku wabwino kwambiri wa minofu ya ntchafu ndi matako.
Kuti achite masewera olimbitsa thupi, munthu amafunika kuti:
- onetsetsani kalipeti kapena bulangeti pansi;
- kukulunga zida zamasewera pamwambapa;
- gona chagada;
- pindani miyendo yanu pa mawondo;
- dulani matako ndi chiuno kuchokera pansi;
- ndiye muyenera kutambasula miyendo yanu osayima mbali zosiyanasiyana.
Ntchitoyi imachitika m'njira zitatu, maulendo 15 mpaka 20 munjira imodzi.
Kukweza mchiuno atagona chammbali
Kugona pambali panu m'chiuno kumakulolani kuti muchotse masentimita owonjezera m'chiuno ndi m'chiuno, komanso kupopa minofu yolimba.
Chofunika kuti aphedwe:
- onetsetsani kalipeti kapena bulangeti pansi;
- kukulunga chiwerengerocho pamwambapa pamwamba pa mawondo;
- gona chammbali;
- ndiye muyenera kukweza mwendo m'mwamba momwe mungathere, osawugwaditsa.
Ntchitoyi imachitika m'magulu atatu a 15 mpaka 20 pamiyendo iliyonse.
Ndemanga za tepi
Gulu la labala, kwa ine, ndikupezeka kwapadera, chifukwa chake ndidakhala patali patali m'miyezi 3.5. Poyamba, zinali zovuta kuti ndizichita zolimbitsa thupi molondola, koma nditazolowera, maphunzirowo adangokhala chisangalalo. Tsopano ndikupitiliza kuphunzira, kukonza zotsatira zanga, ndipo koposa zonse, ndimasangalala nazo.
Larisa, wazaka 31, Novokuznetsk
Kwa nthawi yayitali sindinasankhe kugula gululi, koma mnzangayo adandikakamira. Tsopano sindikudziwa momwe ndimakhalira popanda zida zamasewera izi. Ndiosavuta kugwiritsa ntchito, yosavuta, imathandizira kutaya masentimita owonjezera m'chiuno ndi m'chiuno mwachangu. Ndimazichita kawiri pamlungu, ndipo sindigwiritsa ntchito mphindi zopitilira 25. Mukamachita masewera olimbitsa thupi, ndimakweza mwendo ndikugona chammbali ndikukhala, ndikungoyendetsa matako anga, komanso ndikunyinyirika.
Yana, wazaka 27, Tomsk
Ndimagwira ntchito yophunzitsa masewera olimbitsa thupi komanso kwa anthu ambiri, makamaka azimayi onenepa kwambiri, ndimayesetsa kuchita masewera olimbitsa thupi ndi gulu labala. Sizovuta kuzichita, ndipo koposa zonse, mutha kupopa magulu amtundu uliwonse. M'malingaliro mwanga, vuto lokhalo lochita masewera olimbitsa thupi ndi chida ichi ndi mwayi woti mupukuse manja anu. Komabe, izi sizovuta kupewa povala magolovesi amasewera.
Makar, wazaka 38, Moscow
Mwana atabadwa, m'mimba mwanga mudayamba kupachika mwamphamvu ndipo masentimita enanso adawonekera m'chiuno mwanga. Ndinayamba kuchita masewera olimbitsa thupi ndi gulu linalake la labala, ndipo ndinkachita masewera olimbitsa thupi katatu pamlungu. Mwachitsanzo, adachita masewera olimbitsa thupi, kusinthana ndi mlatho wokongola. Zotsatira zake, ndidabwereranso mawonekedwe anga m'miyezi inayi, ndipo ngakhale kuchuluka kwanga kudakhala kofala kuposa kubadwa.
Olga, wazaka 29, Yaroslavl
Ndikukhulupirira kuti ndizovuta kwambiri kukhala pachipangizo chopanda zingwe popanda mphira. Imalimbitsa bwino ndikutambasula minofu, ndikuchepetsa chiopsezo chovulala. Pambuyo pa miyezi itatu yophunzitsidwa pafupipafupi, ndidakwanitsa kukwaniritsa zomwe ndimafuna.
Maria, wazaka 31, Tomsk
Lamba wa raba ndi zida zothandiza zamasewera zomwe zimakupatsani mwayi wolimbitsa ndikupopera magulu osiyanasiyana a minofu. Kuchita masewera olimbitsa thupi ndikosavuta, chinthu chachikulu ndikutsatira malamulo ndikuchita mokhazikika.
Blitz - malangizo:
- Ndikofunikira posankha kutsatira malingaliro onse pazakusankhidwa, monga, onani kukula ndi mulingo wololera kwa chiwerengerocho;
- osachita masewera olimbitsa thupi ngati mukumva kuwawa m'thupi kapena mukumva kusakhala bwino;
- chitenthetsani pang'ono musanachite masewera olimbitsa thupi.
