Bodyflex: ndi chiyani, maluso ndi machitidwe oyambira a dongosololi * Crossfit

Bodyflex ndi njira yabwino kwambiri yogulitsa amayi wamba lingaliro lochita masewera olimbitsa thupi tsiku lililonse. Uwu ndi haibridi wa kupuma kwa yogic "nauli", mawonekedwe osavuta kwambiri ndi mawonekedwe osasunthika. Cholinga cha phunziroli ndikuchepetsa thupi m'malo amavuto ndikukhalitsa nkhope.

Gymnastics idapangidwa ndi mayi wapabanja waku America Greer Childers. Ku Russia, mlangizi wathanzi atolankhani a Marina Korpan akuchita nawo njirayi. Kuchita masewera olimbitsa thupi kuli bwino kuposa kugona pabedi, koma kodi kulimbitsa thupi kungakuthandizireni kutaya kukula kwa 6 osadya, kuchotsa makwinya ndi khola, ndikulimbitsa kagayidwe kanu?

Kodi bodyflex idawoneka bwanji ndipo mlengi wake ndi ndani?

Mbiri yakukula kwa masewera olimbitsa thupi imatha kupezeka m'buku la Greer Childers. Ndipo onani wolemba pa Youtube. Greer ali ndi webusayiti, komabe, mchingerezi. Iye anali mkazi wa dokotala ndipo anavutika kwambiri ndi ulesi. Makamaka, kuchokera ku moyo wovuta wa mayi wapabanja waku America. Sanapeze tulo tokwanira, kudya mopitirira muyeso, adamva zonyansa ndipo adachira mpaka zovala zazikulu za 16. Kuti mumvetsetse, kukula kwa Russia 46 ndi 8.

Zomwe osauka okha sizinachite, kupatula chakudya chamagulu ndi kuphunzitsa mphamvu. Greer adapita ku ma aerobics, koma miyendo yake idakulirako, ndipo m'mimba mwake, ngati ichepera, inali yaying'ono kwambiri. Ankadya masamba okha ndipo sanadye nkomwe, koma kenako anasiya kudya. Mwa njira, mbale yomwe amakonda a Childers ndi shawarma, ndiye kuti burritos, yomwe imafotokoza zambiri.

Mwamunayo anachoka, ndipo chisangalalo cha moyo chinapita naye. Ndipo ngati sichingakhale chaulendo wopita ku mphunzitsi wina wa esoteric ndikuphunzitsidwa kupuma "pamtengo wa Cadillac", Greer akadakhala atavala diresi yochokera ku "Omar Tent", momwemonso amatcha zovala zonse.

Patapita kanthawi, katswiri wopuma kupuma a Childers adachepetsa. Kenako ndidapanga zovuta zamphindi 15 m'mawa, ndikuphatikiza zolimbitsa thupi zokhazokha m'malo ovuta komanso nkhope, ndikutsatira dongosolo lazamalonda. Choyamba - masemina m'mizinda ya US. Kenako - buku lonena za kuchepa thupi, lomwe lidakhala logulitsa kwambiri. Chotsatira - "Jimbar". Ili si gulu lokanikiza kwambiri lothanirana ndi zolimbitsa thupi kunyumba. Pambuyo - kugulitsa matepi mavidiyo ndi mabuku. Ndipo pamapeto pake, zonse ndizofanana, koma kudzera patsamba.

Bodyflex ndipamene munthu amatulutsa mpweya mwamphamvu mwamphamvu, kenako amakoka m'mimba chifukwa chazitsulo ndipo amatenga malo ena osakhazikika. Atayimirira motere powerengera pang'ono pang'onopang'ono, amatha kupumira ndikuchita rep.

Zolimbitsa thupi zokha zimawoneka ngati zachilendo kuposa misala yaku Russia yochokera ku Instagram - chotupa. Koma imagulitsa kwambiri.

Zowona, Marina Korpan, mlangizi wamapulogalamu am'magulu komanso wopanga sukulu yonse yopumira, alemba kuti ngati mupitiliza kudya mabulu, palibe kusintha thupi komwe kungakuthandizeni. Koma akupitiliza kumuphunzitsa.

Lingaliro lalikulu la bodyflex

Lingaliro lovomerezeka ndi losavuta - mpweya umawotcha mafuta m'malo ovuta. Akuti kugwira mpweya kumapangitsa kuchepa kwake mu minofu yogwira ntchito, ndiye kuti "ipopedwa" mwadzidzidzi mdera lovuta ndikuyamba kuwotcha.

Kuphatikiza apo, masewera olimbitsa thupi, malinga ndi Greer, ndi othandiza kwambiri nthawi zambiri kuposa ma aerobics:

Samatsogolera ku hypertrophy ya minofu, zomwe zikutanthauza kuti miyendo ndi mikono sizingakule kwambiri.
Malo amodzi samanyamula malo ndi mitsempha, ndipo amatha kuichita ndi maondo opweteka komanso kumbuyo.
Ndizoyambitsa zamagetsi zomwe zimapangitsa kuti thupi liwotche zopatsa mphamvu msanga popuma.

Zonsezi ndizabwino, koma njira ya mafuta okosijeni ya asidi siyosavuta. Thupi lathu "silingayambe" ndikuwotcha mafuta ngati pali magetsi osavuta, mwachitsanzo, chiwindi ndi minofu ya glycogen. Kapena mwina, koma ngati chiwindi ndi minofu zilibe kanthu ndipo thupi lilibe mphamvu. Nthawi zambiri, thupi la munthu limasunga pafupifupi 400 g ya glycogen. Ndalamayi imapezeka powonjezera magawo awiri azakudya zatsiku ndi tsiku za mayi wazakudya zabwino. Ndiye kuti, kusintha thupi kuti likhale mafuta sikovuta.

Mfundo yachiwiri ndiyakuti muyenera kuyambitsa mapulogalamu ena a adipose minofu kuti mafuta ayambe. Ndipo amayamba kugwira ntchito pokhapokha ngati munthuyo ali ndi vuto la kalori.

Kutenga kwa mphindi 15 m'mawa kudzawotcha pafupifupi 50-100 kcal, ndipo izi ndi pokhapokha ngati kulemera kwake kuli kwakukulu. Zochita zonse zolimbitsa thupi zimakhudza dera lanu komanso kuchepa kwake. Palibe amene angadutse manambala awa ndi iwo.

Kodi bodyflex yochepetsa thupi imatani? Amakuphunzitsani kuyamwa m'mimba mwanu ndikuphunzitsa minofu yodutsa m'mimba. Ndi chifukwa cha izi kuti mimba zam'mimba zimakokedwa ndipo chiuno chimachepetsedwa. Poterepa, mafuta sawotchedwa opanda chakudya. Ponena za zinthu zina zonse, zimatha kungotulutsa minofu pang'ono ngati munthu sanachitepo kalikonse.

Kuchita masewera olimbitsa thupi kuyenera kuchitika tsiku lililonse pamimba yopanda kanthu. Mfundo apa ndikuti ndikosavuta kuyamwa m'mimba mutapuma.

Udindo wa oxygen ndi kaboni dayokisaidi popuma

Mabuku a biology salemba zakuti mpweya umawotcha mafuta popuma. Udindo wa mpweya m'thupi ndikutenga nawo gawo pa makutidwe ndi okosijeni pa mitochondria yamaselo (mokhudzana ndi mafuta). Koma mafuta acids amayenera kupita ku mitochondria iyi. Adzakhalapo pokhapokha ngati kuyankha kwamahomoni kumakhala kofanana ndi kuchepa kwa kalori.

Mpweya woipa ndi kanthu kena kokha kamene kamapezeka chifukwa cha kupuma kwa ma cell ndikutulutsidwa m'chilengedwe. Mukapuma, mpweya wanu "sutengeka kwambiri."

Mwa kutenga mnofu kapena kutambasula, munthu amathamangitsa kuthamanga kwa magazi kuntchito. Magazi okhala ndi oxygen amathamangira pamenepo. Izi zimangowonjezera kagayidwe kam'deralo. Koma palibe umboni wa sayansi wokhudza kuchuluka kwake.

Greer adalemba kuti zopatsa mphamvu 6,000 zitha kuwotchedwa mu ola limodzi. Kenako, malinga ndi zofunikira za US FDA, mawu awa adachotsedwa m'mabuku ndi pamawu osavomerezeka mwasayansi. Ngakhale wolemba njirayi akunena za kafukufuku wa University of California m'buku lake, amati, asayansi amavomereza kusintha kwa thupi. Koma palibe umboni kuti umasintha kagayidwe kameneka ndikupangitsa mafuta kuwotcha m'malo ovuta.... Zimangogwira ntchito ngati masewera olimbitsa thupi nthawi zonse kuti achulutse mamvekedwe ndikupewa kutangwanika.

Njira ya Bodyflex

Pansipa pali seti ya masewera olimbitsa thupi kwa oyamba kumene.

Musanayambe phunziroli, muyenera kuphunzira kupuma:

Imani kaye: miyendo-mulifupi paphewa padera, pumulani m'mimba ndi nkhope, pumulani manja anu m'chiuno ndikugwada pang'ono pamafundo amchiuno.
Tulutsani pang'onopang'ono mpweya wonse kuchokera m'mapapu anu.
Lembani mwamphamvu.
Komanso tulutsani mpweya mwachangu, ndikupanga phokoso "lodzuka".
Kokani m'mimba mwanu ndikuwerengera mpaka 8 mwakachetechete.
Kankhirani khoma la m'mimba patsogolo ndikupumira.

Zochita kumaso ndi m'khosi

"Zonyansa grimace"

Imani pomwe mudaphunzira kupuma, ndipo mutapuma, kanikizani chibwano chanu kuti khosi lanu lilimbe. Chitani mobwerezabwereza 3 mpaka 5, kwinaku mukugwira mpweya, payenera kukhala kukomoka m'khosi. Kusunthaku kuyenera, malinga ndi wolemba, kuchotsa makwinya m'khosi ndikuchotsa khomo lachiberekero la osteochondrosis.

"Mkango"

Ndipo tsopano mutha kuwongola kapena kukhala pansi ngati mutha kupuma mutakhala pansi. Kokani milomo patsogolo ndi chubu ndikutulutsa lilime. Ndikofunikira kuyimirira ndi nkhope yotere kwa ma 8 owerengera mochedwa ndikubwereza zochitikazo katatu.

Zolimbitsa thupi pachifuwa, m'chiuno, matako, miyendo

"Daimondi"

Zochita zokhazokha zankhondo ndi chifuwa m'malo onse a Greer. Muyenera kukhala zidendene zanu pamphasa, kugwada, ndi kufinya manja anu patsogolo pa chifuwa chanu, ndikutambasula zigongono zanu mbali. Ndikofunika kufinya "chala chala", ndikupanga mawonekedwe a diamondi patsogolo panu. Muyenera kukankha mwamphamvu, maakaunti onse 8. Kuyankha - 5.

Kukoka mwendo kumbuyo

Ntchitoyi imadziwika ndi aliyense kusukulu, koma apa muyenera kuchita motsimikiza. Timafika pazinayi zonse, timabwereranso mwendo wowongoka, timachepetsa minofu ya gluteal, kwezani mwendo ndikuimirira. Muyenera kumva kutentha paminyewa ndikupanga malo owonekera katatu mbali iliyonse.

Kuchita masewera olimbitsa thupi pamimba

Kutambasula mbali

Imani molunjika, pita ndi phazi lako lakumanja kukhala chopindika cham'mbali, tembenuzira chala chako kumbali, pindani bondo lanu, tengani ntchafu yanu kuti igwere pansi, idalire ndi dzanja lanu, ndikukweza dzanja lanu loyang'ana mbaliyo, kutsamira ntchafu yanu. Mwendo wina umakhala wowongoka. Kutambasula kumachitika katatu mbali iliyonse.

Zolemba M'mimba

Izi ndizachilendo, zowongoka, zosasintha. Kuchokera pamalo ocheperako, mpweya umagwiridwa, m'mimba mumangolekerera kuwerengera 8. Cholinga ndikuti mutenge m'mimba mwanu ndikugwirizane ndi abs yanu.

"Lumo"

Kuchokera pamalo apamwamba mukamagwira mpweya, miyendo yokhotakhota imachitika. Kumbuyo kwakumbuyo kumakanikizidwa pansi, ngati lordosis ndi yayikulu kwambiri, manja amaikidwa pansi pa matako.

Zochita zonse zam'mimba zimachitika kubwereza katatu.

Zochita m'chiuno

"Bwato"

Muyenera kukhala pamatako, mutambasule miyendo yanu molunjika mbali ndikuweramira pakati pawo, mukuchita kutambasula kwa ntchafu yamkati mutapumira.

"Seiko"

Timakwera pazinayi zonse, tenga mwendo wopindika kumbali. Monga momwe anatengera Greer, mutha kuwotcha "ma breeches", mafuta pa ntchafu yotsatira. M'malo mwake, minofu yaying'ono kwambiri ikugwira ntchito pano, yomwe imagwira ntchafu, pang'ono pang'ono matako.

"Pretzel"

Uku ndikutambasula pansi: mwendo umodzi wapindidwa pa bondo ndikuyika chidendene pamiyendo ya bondo limodzi ndi linalo, dzanja lotsutsana limakhala pa bondo, thupi limatembenuka kuchokera pa mwendo wokwezedwa.

Zochita zonse zam'chiuno zimachitidwa mobwereza katatu mbali iliyonse.

Zovutazo zitha kuchitidwa pamagawo onse amthupi tsiku lililonse, kapena mutha kusankha masewera olimbitsa thupi okha komanso malo anu ovuta.

Kodi ma gymnastics awa ndiabwino kwa ndani?

Bodyflex, ngati njira yochepetsera thupi lonse, yakhala ikukumana ndi zotsika. Tsopano wabwera ku Instagram. Gymnastics yapangidwa kuti azimayi achichepere omwe achira ali ndi pakati - palibe nthawi yolimbitsa thupi kwathunthu, momwemonso luso lochitira. Masana amayenda masana, koma m'mimba mukabereka simukuwoneka bwino kwambiri, ndipo sizotheka kuonda.

Kodi chofunikira ndi chiyani cha bodyflex kwa oyamba kunenepa kwambiri? Ndimakhulupirira ndekha komanso zotsatira zoyamba ndimasewera olimbitsa thupi osavuta. Sikoyenera atsikana othamanga. Ngakhale mphunzitsi Katya Buida akuti adataya thupi kamodzi kamodzi, adasiya, akuti, kagayidwe kake kanakula kwambiri kotero kuti palibe chomwe chinatsalira cha Katya.

Masewera olimbitsa thupi a Bodyflex sanapangidwe kwa iwo omwe ali ndi thanzi labwino. Onse awiri a Marina Korpan ndi a Greer Childers amalankhula za izi mwachindunji. Marina amaphunzitsa mtundu wake wa masewera olimbitsa thupi, kusokoneza machitidwe omwe takambirana pamwambapa ndi mayendedwe ochokera ku callanetics ndi Pilates.

Kodi ndizotheka kuonda ndi kukula kwa 6 pogwiritsa ntchito bodyflex? Inde, ngati munthu ali ndi vuto la kalori ndipo amadya mwanzeru. Mwa njira, Greer amapatsa otsatira ake 1200-1600 kcal zakudya monga momwe amachitira ku America. Ma Burritos amapezekanso, pita low-calorie pita wopanda yisiti komanso ndi chifuwa cha nkhuku m'malo mwa ng'ombe yokazinga.

Komabe, ziyenera kukumbukiridwa kuti zothandiza kwambiri (potengera njira ina yosinthira thupi, osati chakudya) ingakhale ulendo wopita ku kalabu yolimbitsa thupi, komwe muyenera kuphatikiza mphamvu zolimbitsa thupi.

Zotsutsana

Masewera olimbitsa thupi sangachitike:

Ndi diastasis ya rectus abdominis minofu.
Atangobereka kumene - milungu isanu ndi umodzi isanakwane pambuyo pobereka mwachilengedwe komanso 12 pambuyo pobereka.
Pakati pa mimba.
Pamaso pa khunyu ndi matenda amtima.
Odwala matenda oopsa kwambiri pakukulitsa matendawa.
Ngati pali chiopsezo cha detinalment detinalment.

Chofunika pa masewera olimbitsa thupi

Bodyflex inakakamiza ambiri mwanjira ina kudzisamalira. Ndi amene adatsegula "nauli" kwa azimayi, ndiye kuti, zingalowe za yogic, ndi mwayi womwe umatseguka ngati mukudziwa kujambula bwino m'mimba mwanu. Anapulumutsa anthu ambiri kuchokera ku masewera olimbitsa thupi. Tsopano asungwana asamukira pantchito zolimbitsa thupi, koma zaka 5-6 zokha zapitazo adapita ku makalasi 2-3 a aerobic patsiku ndipo samadya ngati akufuna kuonda. Mavuto pakudya, mitsempha ndi kuvulala pamalumikizidwe zimapezeka kuchokera kuzinthu "zothandiza" zotere.

Nthawi yomweyo, masewera olimbitsa thupi sagwira ntchito momwe Greer amanenera... Kodi kusintha uku kwa okonda kusinthasintha kwa thupi ndi kotani? Palibe, amapitiliza kuphunzira. Kulimbitsa thupi kumeneku sikutaya mafuta wamba. Amayi omwe amayamba kudzipangitsa kuti achepetse thupi pokhapokha atalumikizana ndi zakudya ndipo amatha kumamatira nthawi yayitali kuti awone zotsatira zake.

Bodyflex sichitha kupanga matako ozungulira, sichipangitsa chiuno kukhala chowonda ngati chachitali mwachilengedwe, ndipo sichingakuthandizireni kukhazikika. Masewera olimbitsa thupiwa amayenda pang'ono kwa iwo omwe safuna kuchita masewera olimbitsa thupi komanso omwe amakhutitsidwa ndi kuchepa pang'ono chifukwa chotsatira.

Kuchita masewera olimbitsa thupi kumayenera kuchitika m'mawa uliwonse pamimba yopanda kanthu. Korpan amalimbikitsa kuti asadye ola limodzi pambuyo pake kuti "achulukitse mafuta." Izi zingogwira ntchito ngati kuchepa kwama calorie tsiku ndi tsiku kusungidwa.

Ku Russia, dongosololi lili ndi choyerekeza china - masewera olimbitsa thupi "AeroShape". Amapangidwa magawo atatu ndipo ndi mndandanda wa zochitika za yoga zomwe zimachitika mukapuma. Masewera olimbitsa thupiwa ndiosavuta kuchitira iwo omwe amazunzidwa m'mawa.

Bodyflex ndikulowetsa pakuchepetsa thupi ndikulimbitsa thupi, osati m'malo mwa maphunziro amthupi ndi mphamvu. Muyenerabe kubwera kwa iwo ngati kupita patsogolo kutaima ndipo mtsikanayo akufuna kukonza mawonekedwe ake.