Chitsanzo cha maphunziro ozungulira oyaka mafuta

Moyo wathanzi, womwe umaphatikizapo zakudya zoyenera komanso kuchita zinthu zochepa, tsopano ndiwotchuka.

Pali zolimbitsa thupi zambiri zomwe mungachite kuti mukhalebe athanzi komanso kuti muthane ndi vuto lomwe lili mthupi lanu. Munkhaniyi tikambirana zamaphunziro am'madera, komanso tiona zitsanzo za masewera olimbitsa thupi komanso mayankho a othamanga.

Kodi Kuphunzitsa Dera ndi Chiyani?

Dzinalo lozungulira silinapite pachabe, chifukwa machitidwe onse ndi ozungulira, omwe ndi ozungulira. Chifukwa chake, maphunziro ozungulira ndikukhazikitsa machitidwe oyenera motsatira, pomwe katunduyo amakhala pagulu lililonse la minofu.

Kuphatikiza apo, chimodzi mwazomwe zitha kudzakhala kuwongolera mwachangu (nthawi zina, ngakhale osapumira pang'ono). Ngati wothamanga wazolowera masewera olimbitsa thupi komanso kuthamanga, ntchitoyo iyenera kukhala yolemetsa ndi zowonjezera (zida).

Mfundo za maphunziro awa:

1. Kugwiritsa ntchito zolimbitsa thupi. Amatchedwa otsogola pamene amayatsa ngakhale timagulu tating'onoting'ono tating'onoting'ono;
2. Kubwereza kangapo. Chifukwa cha ichi, kupirira kumawonjezeka ndipo kutsekemera kwa minofu kumawongolera;
3. Kuchita masewera olimbitsa thupi limodzi. Kupezeka kwa masewera olimbitsa thupi kumatha kugwira ntchito imodzi yokha, motsatana, zolimbitsa thupi zina zimapangidwira gawo lina la thupi.

Malamulo ophunzitsira, kutsatira zomwe mungapeze zotsatira zabwino:

• Zochita za 4-8 zamitundu yosiyanasiyana zomwe zingathandize kupirira komanso cardio, ndi zina .;
• 8-10 obwereza
• Kutha pang'ono pakati pa zolimbitsa thupi ndi masekondi 10-15, ndipo pakati pa mabwalo ndi mphindi 1.5.

Mabwalowa amatha kusinthidwa molunjika kwa munthu yemwe akutenga nawo mbali:

1. Katswiri wothamanga yemwe amatha kugwira bwino ntchitoyo atha kukhala ovuta m'njira zosiyanasiyana (ma dumbbells, labala ndi zida zina);
2. Zidzakhala zovuta kuti oyamba kumene kumaliza mabwalo angapo nthawi imodzi, chifukwa chake koyambirira, mutha kuchepetsa kuchuluka kwa masewera olimbitsa thupi komanso kubwereza.

Ubwino wamaphunziro am'madera

Ubwino wobwereza ndi awa:

• Kuchepetsa thupi ndi thupi lotanuka;
• Imalimbitsa minofu, potero imawonjezera kupirira komanso kuyimitsa ntchito ya mtima;
• Nthawi yaying'ono;
• Mutha kuchita maphunziro ozungulira osati ku masewera olimbitsa thupi okha, komanso kunyumba;
• Mapulogalamu osiyanasiyana;
• Kusakhala ndi zowonjezera zowonjezera kapena kupezeka kochepa. Mwachitsanzo, kunyumba mulibe dumbbell, koma mutha kusintha ndi botolo lamadzi.

Contraindications maphunziro dera

Contraindications a maphunziro a dera ndi awa:

1. Matenda a mtima;
2. Kuthamanga kwa magazi;
3. Mimba ndi mkaka wa m'mawere.

Momwe mungapangire dongosolo lophunzitsira dera?

Sitikulimbikitsidwa kuti mupange pulogalamu yamaphunziro oyang'anira nokha; ndibwino kuti mulankhule ndi mphunzitsi waluso pankhaniyi.

Koma ngati izi sizingatheke, muyenera kutsatira malamulowa musanapange:

1. Maphunziro akuthupi a wophunzirayo. Kwa oyamba kumene, masewera olimbitsa thupi ndioyenera, omwe amatha kukhala ovuta pakapita nthawi. Akatswiri othamanga ayenera kupatsidwa mtundu wapamwamba.
2. Pasakhale zochitika zosachepera zinayi mozungulira;
3. Kubwereza kumawerengedwa kuti ndi kotheka ngati alipo opitilira 5;
4. Konzekera pamaso maphunziro;
5. Zochita zamagulu omwewo siziyenera kupita limodzi. Mwachitsanzo, abs, squats, crunches;
6. Kulemera kwina kuyenera kukhala koyenera kuthekera.

Kuti mubwezeretse thupi, tsiku limodzi liyenera kuperekedwa popanda maphunziro.

Chifukwa chiyani othamanga ayenera kuphunzitsa minofu yawo yayikulu?

Minofu yapakati ndi minofu yovuta yomwe nthawi zambiri imatchedwa pakatikati pa thupi. "Makungwa" amakhala ndi akatumba angapo nthawi imodzi (ntchafu, kumbuyo, m'chiuno, pamimba) zomwe zimapatsa mphamvu komanso kupirira poyenda.

Kuchita masewera olimbitsa thupi kumathandizira wothamanga mu:

1. Palibe kuvulala kokhudzana ndi minofu;
2. Kukhazikika kosalala;
3. Kupititsa patsogolo njira zothamanga;
4. Kulimbitsa mgwirizano.

Gulu la masewera olimbitsa thupi ozungulira miyendo

Kwa miyendo, mutha kugwiritsa ntchito njira yotchuka ya Jason Fitzgerald, yomwe yatsimikizika kuti ndiyabwino.

Zochita izi ziyenera kubwerezedwa mozungulira nthawi 2-4, kutengera maphunziro oyamba.

Maphunziro a dera m'bwalo lamasewera - mwachitsanzo

1. Kuthamanga - Mphindi 3;
2. Kankhani - maulendo 10 (ngati zingatheke kuchokera ku benchi, ngati sichoncho, kuchokera pansi);
3. Mathamangitsidwe kuthamanga - mamita 10;
4. Kulumpha - kwa 1 miniti (miyendo ndi manja pamodzi ndi kupatukana);
5. Kuthamanga mwachangu - mphindi 5;
6. Kuyenda ndi squats - maulendo 10.

Kubwereza kwa bwaloli sikuyenera kukhala ochepera 3, apo ayi sipadzakhala zotsatira. Sitikulimbikitsidwa kupumula pagulu kupitilira mphindi imodzi.

Maphunziro a dera pochita masewera olimbitsa thupi - mwachitsanzo

Musanagwiritse ntchito zolimbitsa thupi zilizonse, muyenera kusokoneza minofu, kenako ndikupita ku zikuluzikuluzo:

1. Gulu la Mankhwala a Mankhwala - Bwerezani nthawi 15.
2. Kupotoza kasanu ndi kamodzi (kufikira ndi chigongono kupita ku bondo lina, motsatana, ngati chigongono chatsalira ndi bondo liri bwino);
3. Lunge 10 obwereza m'miyendo yonse iwiri. Ndi zovuta, mutha kutenga ma dumbbells;
4. Plank, masekondi opitilira 30. Chabwino, ino ndi nthawi yomwe wophunzira angathe kuchita;
5. Mulatho waulemerero - nthawi 10-15. Kugona kumbuyo kwanu, mimba iyenera kukankhidwira patsogolo.
6. Mbali yam'mbali masekondi 30 mbali iliyonse;
7. Kankhani maulendo 10.

Bwaloli liyenera kubwerezedwa kangapo kanayi, ndikupuma mphindi 1-1.5 pakati pawo.

Kuwunika kwa othamanga

Ndakhala ndikusewera masewera kuyambira ndili ndi zaka 7 ndipo sindingaganize zamoyo popanda izi. Ndikakhala ku dacha, mzimu wanga umakondwera, ndimapita kumlengalenga, ndimathamanga maulendo angapo ndipo mphamvu zimangowonekera paliponse. Kuphatikiza apo, akuimbidwa mlandu wosangalala tsiku lonse.

Mumzindawu, sindimasiya maphunziro ngakhale m'nyengo yozizira, ndimatuluka m'mawa ndikuchita masewera olimbitsa thupi kwa mphindi 30. Zachidziwikire, machitidwe anga ndiopepuka, komabe amapereka zotsatira zabwino.

Pambuyo pa phwando la Chaka Chatsopano, ndidapeza ma kilogalamu a 7, zowonadi, sindinapite kukathamanga kwa sabata nthawi yomweyo, koma nditangoyambiranso kulimbitsa thupi, kulemera kwake kunatha m'masabata awiri, koma malingaliro anga adatsalira.

Ivan Petrovich, wazaka 65

Ndipo yemwe ndimadziwana naye bwino adayamba masewera olimbitsa thupi, moyang'aniridwa ndi mphunzitsi. Panthawiyo, ndinali wonenepa kwambiri mu makilogalamu 35, zomwe zidanditsogolera ku masewera olimbitsa thupi. Kunena kuti zinali zosavuta ndipo ndinayamba kuonda msanga ndikunama.

Poyamba kulimbitsa thupi, ndidasintha T-shirts 3, chifukwa ndidatuluka thukuta kwambiri kuti ndimatha kuthirira mundawo, koma sindinamalize mpaka kumapeto - ndinalibe mphamvu zokwanira. Wophunzitsayo adati izi ndizabwinobwino ndipo nthawi yotsatira tidzachita kwathunthu, zidakhala choncho. Kuthamanga kwakukulu kwamaphunziro ndi masewera olimbitsa thupi osankhidwa bwino, momwe mulibe malo opumulira, agwira ntchito yawo ndipo pakadali pano pamiyeso - makilogalamu 17 m'miyezi itatu.

Alexander, wazaka 27

Maphunziro a dera anganene kuti ndi ovuta kupirira. Kuyambira pa masewera olimbitsa thupi oyamba, mayendedwe amakhazikitsidwa omwe samachepa mpaka kumapeto kwa kulimbitsa thupi. Ndikotheka kuti ndizolowere ndipo zidanditengera sabata, zitatha izi zidayamba kupangitsa zinthu kukhala zovuta. Tsopano ndikumvetsetsa kuti kuzunzika kwanga kunali chiyani, kulemera kwanga kunandipatsa chisonyezo choberekera. Chifukwa chake, ndilengeza molimba mtima kuti ndizovuta, koma ndizotheka.

Anastasia, wazaka 33

Ndimachita maphunziro oyendetsa dera ndisanapikisane, sizimangokakamiza, komanso zimawongolera magwiridwe antchito.

Dmitry Vasilievich, wazaka 51

Sindinayambe ndayesapo, koma nditatha kuwunika mokoma mtima ndikuganiza kuti ndiyambe.

Vladislav, wazaka 35

Mbali yapadera ya makalasi kunyumba ndi kumalo ochitira masewera olimbitsa thupi ndi kupezeka kwa zida zina zomwe zimathandizira kapena, m'malo mwake, zimakulitsa magwiridwe antchito. Koma ngati mukufuna, mutha kupanga nyumba yaying'ono kunyumba ndi njira zosakwanira.

Kuti mupeze zotsatira zabwino, muyenera kutsatira malangizowo ndikuchita tsiku lililonse, kupatula tsiku lobwezeretsa.

Onerani kanemayo: Sheikh Chienda - Chomwe Allah wakhonza, palibe angatsutsane nacho (Mulole 2025).