Kodi kutambasula ndi chiyani ndikugwiritsa ntchito kwake?

Kutambasula ndi dzina lachiwiri lakutambasula minofu. Posachedwa, pakhala kuchuluka m'masukulu otambalala, mapini komanso kusinthasintha. Marathons okhala ndi masewera olimbitsa thupi ovuta kwambiri amachitika pa malo ochezera a pa Intaneti, ndipo m'makalabu olimbitsa thupi, maphunziro amtunduwu akukhala otchuka kwambiri. Chifukwa chiyani? Anthu atopa pang'ono pamasewera a "chitsulo", kapena adangozindikira kuti popanda kusinthasintha, simungapezenso mphamvu. Kutambasula nokha sikuwotcha mafuta kapena kumanga minofu, koma ndizopindulitsa pakuchita masewera olimbitsa thupi.

Kodi kutambasula ndi chiyani?

Zitha kumveka m'njira ziwiri:

1. Monga gawo lazomwe mumachita zolimbitsa thupi, yesetsani zolimbitsa thupi mutakhala ndi mphamvu kapena Cardio. Kenako gulu lililonse la minofu limatambasula masekondi 20-30, nthawi zina 2-3. Magulu ena, monga ma hamstrings ndi glutes, amatha kutambasula pang'ono.
2. Monga gulu lodziyimira palokha. Zosankha ndizothekanso apa. Maphunzirowa atha kuchitika mu fungulo la "kutambasula matalikidwe omwe amavomerezedwa mthupi ndipo osakakamiza", komanso momwe mphunzitsi amaphunzitsira ma wadi, kuwathandiza kuthana ndi mfundo zakufa.

Maphunziro olimbitsa thupi nthawi zambiri amakhala otetezeka. Iwo Cholinga chake ndikungosangalatsa minofu, kuwonjezera kuyenda, kutanuka, kuchepetsa ululu ukatha maphunziro.

Sukulu ndi ma studio, omwe cholinga chawo ndikumuyika kasitomala, ndi nkhani ina. Zimagwiritsa ntchito zinthu zochokera ku masewera olimbitsa thupi komanso kutambasula mwamphamvu ndikusuntha kozizira. Musanapite kumalo amenewa, m'pofunika kuyesa mozama zaumoyo, makamaka limodzi ndi dokotala.

Kusiyanitsa pakati pakutambasula ndi mitundu ina yolimbitsa thupi

Kutambasula kulibe cholinga chokupangitsani kuchepa kapena kuchotsa madera ovuta. Chilichonse chomwe chalembedwa ndikunenedwa pamutuwu sichinthu china koma kungotsatsa. Kusinthasintha ndimkhalidwe wosiyana kwambiri ndi thupi. Amathandiza anthu:

• pewani kuvulala kwam'nyumba mukapindika, kusunthira pa ayezi kapena mumchenga;
• kwezani zolemera zazikulu zokwanira popanda kuvulala;
• yendani momasuka mukuvina;
• onetsani zovuta za acrobatic;
• kuchita bwino kwambiri pa masewera olimbitsa thupi;
• kukhala malo abwino kumbuyo ndi msana atakhala pansi;
• gwirani ntchito osamva kuwawa m'munda, ndiwo zamasamba, mozungulira nyumba.

Nanga bwanji chisomo cha ballerina ndi minofu yotsika ya wovina? Izi zimatheka chifukwa chobwereza bwereza komanso ntchito yama plyometric pagulu lomwelo la minofu, kugwiritsa ntchito kwambiri ma calories (ochulukirapo kuchokera pachakudya) kuwotcha mafuta, komanso zakudya zolimba.

Alvin Cosgrove, wolemba Women Fitness and Health, New Rules for Weight Training for Women, alemba kuti kutambasula ndi gawo lofunikira pakulimbitsa thupi, koma chidwi cha atsikana aku Western ku yoga, Pilates, ndikutambasula sikuwatsogolera ku mawonekedwe omwe akufuna. ... Ola limodzi lotambasula sabata ndiyokwanira.ngati mukufunitsitsa mphamvu, kapena mphindi 10 zakanthawi kumapeto kwa gawo ngati mukungoyesa kuwotcha ma calories owonjezera ndikuwonjezera kulimbitsa thupi kwanu.

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Mitundu yayikulu

Mitundu yotambasula malingaliro azolimbitsa thupi ndi iyi:

1. Malo amodzi - kuthamanga yunifolomu ya ndalezo, ndiye kuti, dzanja kapena mwendo, ndikutambasula pang'onopang'ono ndikotheka. Mwachidziwitso, sichimangokhala, monga momwe minofu imasinthira, thupi limasintha malo ndikutambasula kumakula. Ndi dzina chabe losiyana ndi subspecies zake zamphamvu.
2. Mphamvu - Kuchita masewera olimbitsa thupi pang'onopang'ono kukulitsa matalikidwe. Chitsanzo choyambirira ndi mapapu, oyamba ndi matalikidwe ochepa, pomwe ntchafu ili pamwamba ndikufanana ndi pansi, kenako - mpaka bondo limakhudza mwendo wothandizirawo pansi.
3. Zojambula - "kukankhira" komweko thupi pamalo omwe likufunidwa. Kupanikizika kwa thupi, miyendo, kugwedezeka mmwamba ndi pansi, akasupe. Chaka chatha chapitacho, mabuku onse ophunzitsira aphunzitsi adalemba kuti kutambasula mpira sikunali kothandiza kukhala wathanzi. Tsopano mawonekedwe asintha, koma njira zoyeserera sizinasinthe. Ophunzitsa samaphunzitsabe kutambasula kwamtunduwu.

Ubwino wamakalasi

Kutambasula ndi phunziro loteteza. Kuchita masewera olimbitsa thupi kumakuthandizani kupewa zovulala zapakhomo ndikusintha magwiridwe anu amasewera ndi kuvina. Amathetsa kusokonezeka kwa minofu ndi mafupa atatha kugwira ntchito yomweyo. Ubwino wina wokutambasula ndikuthandizira kukhazikika, kuchotsa zovuta zake kwa iwo omwe ali nawo ndi hypertonicity ya minofu ina, monga ma trapeziums.

Kuchita masewera olimbitsa thupi kumabwezeretsanso mtendere wamumtima, kumathandizira kukhala ndi thanzi labwino, komanso kumathandiza kuthana ndi nkhawa. Amakulitsa kufalikira ndikuthandizani kuti mupeze maphunziro oyambira.

Kodi kutambasula kutha kusintha zina? Ayi. Zimangowonjezera kusinthasintha. Pofuna kupewa matenda am'magazi ndi mafupa, pamafunika mphamvu yolimbitsa thupi. Zimalimbitsa mafupa ndipo zimathandiza kupewa kufooka kwa mafupa kwa amayi.

Kwa mtima wamtima, kutambasula sikungathandize kwambiri. Mwa zina, zimapangitsa kuti magazi aziyenda bwino komanso kumathandizira kugwira ntchito yamtima, koma sizimakhudza thanzi la myocardium yomwe.

Malamulo oyambira ndi malangizo ophunzitsira kunyumba

Kulimbitsa thupi kunyumba ndikotchuka kwambiri. Kuti nawonso akhale otetezeka, ndibwino kupita kumakalasi ochepa ku kalabu yolimbitsa thupi kapena gulu kuti mukaphunzire njira zolimbitsa thupi. Omwe amagwiritsa ntchito kanema amatha kulangizidwa kuti aunikenso kangapo, kuimitsa kujambula ndikufotokozera ngati china chake sichinafikebe. Kutambasula kwa oyamba kumene kupatula kupatukana ndi masewera olimbitsa thupi.

Maphunziro ayenera kuchitika malinga ndi malamulo:

1. Choyamba, kutentha komwe kumakulitsa kutentha kwa thupi lanu, kumawonjezera kuyenda ndi kufulumizitsa kuyendetsa magazi. Monga kutentha, masitepe mmalo mwake, kuyenda ndikukweza bondo lalitali, kugwada kutsogolo ndi mbali, ma squats, ma push-up, ndi zopindika pazofalitsa ndizoyenera.
2. Minofu iliyonse imakokedwa osaposa masekondi 30-40 pa seti iliyonsezikafika pa newbies. Pang'onopang'ono, mutha kupita kukagwira ntchito molingana ndi thanzi lanu, mukangotsimikiza kuti mutha kuwongolera matenda anu.
3. Mukamazitambasula nokha, muyenera kupewa kupweteka kwakuthwa, kumverera kuti china chake chitha kuphulika, kupotoza malo.
4. Nthawi zambiri, pamafunika kumverera kwachisokonezo m'minyewa, koma osapweteka kwambiri.
5. Kumverera ndikokha, koma muyenera kuganizira kwambiri, osati kutalikirana kwa mayendedwe pachithunzichi kapena kanema. Kusinthasintha kwaumunthu ndiyomwe payekha; aliyense sangakhale wopambana mofananira kutambasula.

Chofunika: simungathe kuchita masewera olimbitsa thupi molunjika pansi pa chowongolera mpweya, pakalapeti yoterera kapena mchipinda momwe muli zokongoletsa. Chifukwa chake padzakhala zoyipa zambiri kuposa zabwino.

Kodi mumatambasula kangati? Ngati palibe cholinga chokhala pagawanika kapena kuyimirira pa mlatho, phunziro la ola limodzi kamodzi pa sabata kapena ngakhale mphindi 30 ndilokwanira. Ekaterina Firsova akuwombera maphunziro apakanema kwakanthawi kochepa, Katya Buida - motalika, ndipo wophunzira aliyense amasankha kutalika kwake.

Mtundu wabwino wa zovuta kwa iwo omwe akukhala m'nyumba magawo awiri kuchokera ku Ekaterina:

Zovala ndi zida zamakalasi

Amaphunzitsa zovala zabwino - zamiyendo kapena zamiyendo, T-sheti kapena rashguard. Manja aatali amafunikira maphunziro a kalabu, nsalu zothamanga kwa othamanga omwe atha kukhala ndi vuto lalikulu la minofu akamatambasula. Kutambasula kunyumba ndi demokalase, zomwe amavala zili kwa dokotala yekha, kutengera zosavuta.

Zochita zolimbitsa thupi zimafunanso:

1. Mapilo ang'onoang'ono oterera. Amawagwadira akamachita masewera olimbitsa thupi.
2. Malamba a Yoga ndi njerwa - athandizire kukulitsa mayendedwe osiyanasiyana.
3. Ma pnee ndi nsapato zolimbitsa thupi - zothandiza pophunzitsa mtundu wa masewera olimbitsa thupi.

Kunyumba, mutha kuchita masewera opanda masokosi kapena opanda. Mateti a yoga amafunika nthawi zonse.

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Maphunziro ovuta pafupifupi

Nyumba yosavuta yomanga nyumba idapangidwa ndi alangizi othandizira masewera olimbitsa thupi:

1. Kutambasula khosi. Imani ndi mawondo anu ogwada pang'ono ndikuchotsa chingwe chakumbuyo kwanu. Tambasula korona wamutu wako chakumwamba. Tsitsa chibwano chako pachifuwa. Tambasulani manja anu pansi. Mvetserani kutambasula kwa minofu yayitali pamsana.
2. Thoracic Tambasula. Kuchokera pomwe mwayimilira, pitani kumapazi anu ndikutambasula manja anu patsogolo, kupumula msana wanu.
3. Kutambasula minofu ya oblique yam'mimba ndi lats. Imani mosadukiza, mapazi okulirapo pang'ono kuposa mapewa, pindani mozungulira, poyamba mu ndege yofanana ndi mzere wa msana, yochedwa masekondi 30, kenako ndikupotoza pang'ono kuti msana wanu uzimva ngati kutambasula.
4. Kutambasula ma extensors amchiuno ndi rectus abdominis muscle. Lowani pamalo ocheperako ndipo pang'onopang'ono muchepetse mpaka matalikidwe omwe alipo. Chala chakumiyendo chothandizira chikhale kumbuyo, kutsikira kuzama komwe kulipo, manja anu atambasuke ndi kumbuyo, kutambasula nkhope yakutsogolo kwa thupi. Sinthani miyendo yanu.
5. Kutambasula minofu kumbuyo kwa ntchafu ndi glutes. Kuchokera pa "miyendo yotambalala kuposa mapewa", tsamira patsogolo, dzichepetse kuti manja ako agwire pansi, ndikutseketsa. Yesetsani kusakopa msana wanu.
6. Yesetsani kupindika mwendo uliwonse, osapotoza mafupa a chiuno, kuti mulimbikitse kutambasula.
7. Khalani pansi matako anu ndikupendekeka kumiyendo yanu, mutagwira zala zanu ndi manja anu. Miyendo ndi yopatukana, koma simuyenera kukakamiza malowa ndikutambasula mu twine.
8. Minofu ya ng'ombe imatha kutambasulidwa ndikukoka masokosiwo kwa inu ndi zidendene kukhoma kuchokera pomwe mumakonda.
9. Malizitsani kutambasula manja anu mwadongosolo.

Muthanso kuwona kutambasula kwina kwa oyamba kumene:

Kutambasula ndi mimba

Kutambasula nthawi yapakati ndikololedwa komanso kulimbikitsidwa. Zithandiza kuti magazi aziyenda bwino komanso zithandizire kuchepetsa kupweteka kwakumbuyo ndi miyendo. Zochita zachizolowezi zitha kuchitidwa kupatula izi:

1. M'nthawi ya trimester yoyamba, kutambasula kwamphamvu kulikonse komwe kumatha kupsinjika minofu yam'mimba sikuvomerezeka. Tikulankhula za kupachikidwa pamtanda wopingasa, nsapato zosinthira, komanso mothandizidwa ndi aphunzitsi.
2. Mu wachiwiri ndi wachitatu - zolimbitsa ndi kutsindika pamimba kuchokera pamalo a supine sizichotsedwa.

Momwemo, mukufunikira kanema wa mimba kapena kalasi yoyenera. Iwo omwe akhala akutambasula kwa nthawi yayitali amatha kudzipangira okha.

Pazovuta zilizonse zamitunduyi, muyenera kuyima ndi dokotala.... Zovuta zokhazokha zimatha kusankhidwa ndi onse ochita masewera olimbitsa thupi komanso katswiri wazolimbitsa thupi kwa amayi apakati.

Kutambasula kwachangu

Kutambasula ndikothandiza kwambiri kukulitsa kusinthasintha, kusinthasintha komanso kuyenda kwamafundo. Koma simuyenera kuyesayesa kuigwiritsa ntchito pazinthu zomwe sizili zogwirizana ndi cholinga chake. Kuchepetsa thupi ndikutambasula, monga ntchito yokhayo yolimbitsa thupi, kumangopambana ndikudya kwambiri.

Kuphatikizika kophatikizana komanso kugawanika kulikonse kungayambitse zovuta zamankhwala. Chifukwa chake, ngati cholinga chiri chachikulu, ndikofunikira kutenga makalasi olumikizidwa ku intaneti ndi mlangizi waluso. Ndipo zolimbitsa thupi kuti muchiritse zitha kupangidwira nokha komanso kunyumba.

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