Simusowa kuti mupite kumalo ochitira masewera olimbitsa thupi kuti magulu onse a minofu akhale okhazikika. Pali zolimbitsa thupi zosavuta zomwe zingachitike bwino kunyumba, panja, kapena kutchuthi. Ichi ndi kapamwamba kamene nthawi zina amatchedwa "wamphamvu" molakwika. Matabwawo ndi gulu lalikulu la masewera olimbitsa thupi omwe amachitidwa pansi poyambira ndikugogomezera mikono (yolunjika kapena yopindika) ndi miyendo. Poterepa, thupi lili pamzere umodzi.
Chifukwa chomwe thabwa lamphamvu limathandizira thupi lonse, ndi njira ziti zolimbitsa thupi zomwe zilipo komanso magulu a minofu omwe ali othandiza kwambiri, tikambirana mwatsatanetsatane lero. Mudzawonanso m'nkhani zathu zithunzi pazolimbitsa thupi zilizonse zomwe zingakuthandizeni kuchita bwino momwe mungathere.
Kodi bala yamphamvu ndi chiyani ndipadera?
Kuti musinthe pamalo omangirira a bar, momwe muyenera kuzizira poyambirira, kuti mupite pamagetsi, muyenera kungoyenda. Nthawi yomweyo, magulu a minofu omwe sanatenge nawo gawo pazoyimikazo nawonso amathandizidwa.
Zabwino za bala lamphamvu:
- safuna zida zapadera ndi malo;
- amasintha mosavuta kukhala ntchito payekha komanso mulingo wolimba;
- osiyanasiyana osati okhumudwitsa;
- oyenera othamanga amitundumitundu yamaluso.
Dziwani kuti powonjezera kusunthika kwa thabwa lokhazikika, simumangokhala ndi minofu yokha, komanso zida za vestibular. Yambani ndi matalikidwe ochepa, pang'onopang'ono muziwongolera kuti mupewe kuvulala. Chitani limodzi limodzi musanaphunzitsidwe.
Muyeneranso kumvetsetsa kuti kuchita masewerawa sikungathandize kumanga minofu - kumangowabweretsa iwo omwe sanatengepo gawo pamasewera aliwonse kapena zolimbitsa thupi m'mbuyomu. Ponena za kuchepa thupi - pakakhala kuti mulibe nthawi yoti mukayendere masewera olimbitsa thupi ndikuyenda mumsewu, mutha kupanga bar yolimba katatu pasabata kwa mphindi 30-40. Koma nthawi yomweyo, chofunikira kwambiri ndikusunga kuchepekedwa kwa kalori tsiku lililonse, apo ayi chochita chilichonse chikhala ndi magwiridwe antchito.
Mitundu yamatabwa
Zochita zonse zamphamvu zamagulu zitha kugawidwa m'magulu atatu:
- pa manja owongoka;
- pa magongono;
- ofananira (kuchokera patsogolo pake).
Maziko azosankha zonse ndikuchita kwakanthawi kochita masewera olimbitsa thupi. Musanasunthe mphamvu, phunzirani kuyimirira ndi manja owongoka kwakanthawi.
Kusiyana kwa bar yolimba pamanja owongoka
Malo oyambira azikhala otsindika pansi ndi mikono yowonjezera. Thupi latambasulidwa pamzere, kanjedza zili chimodzimodzi pansi pa phewa, miyendo imakanikizana, mutu ukuyang'ana pansi. Nthawi yomweyo, minofu ya atolankhani imakhala yothina. Ngati pali vuto lakumunsi chakumbuyo, ndikofunikira kulikweza poyang'ana momwe thupi lakhalira pakalilole. Pokhapokha zitayamba kusuntha.
Ndi mwendo kumbali
Kuyambira pomwe mumayambira ndi manja owongoka, muyenera kuthyola mwendo umodzi pansi ndipo osawunama, muziyendetsa chammbali, kuyesera kuti mufike molingana ndi mwendowo. Kenako timabwezeretsa mwendo. Kenako bweretsani mayendedwe ndi chiwalo china.
Mwendo wogwidwa ukhoza kukhazikitsidwa kwa masekondi pang'ono pamapeto pake. Bwerezani mayendedwe ka 15-20 mbali iliyonse. Ntchafu yakunja imagwira ntchito apa.
Ndikukweza mwendo wanu
Kuchokera pamalo oyambira, kwezani mwendo wanu wakumanja ndikuwukweza pang'onopang'ono. Kenako bwererani poyambira. Bwerezani kukweza ndi mwendo wanu wamanzere. Pamwamba pake, konzani mwendo wanu kwa masekondi pang'ono.
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Pali mtundu wina wovuta kwambiri wa zochitikazi, momwe mwendo wopindika umakwezedwa. Poterepa, mbali pakati pa ntchafu ndi mwendo wapansi ndi mwendo wapansi ndi phazi ndi madigiri 90.
Ndikofunika kuonetsetsa kuti ziwalozo sizilekanitsidwa. Kutengera ndi njirayi, minofu yakumbuyo kwa ntchafu ndi matako imagwiranso ntchito.
Bwerezani zochitikazo nthawi 15-20 mwendo uliwonse.
Ndikukweza manja ndi miyendo yotsutsana
Kukweza uku kumasiyana ndi zam'mbuyomu polumikizana ndi minofu ya deltoid, mothandizidwa ndi mikono yomwe imakwezedwa ndikugwiridwa. Njirayi ndi yofanana, nthawi yomweyo ndi mwendo wakumanzere, mukufunikanso kukweza dzanja lanu lamanja, kutambasula patsogolo osapindika. Ndipo mosemphanitsa. Tsekani pamwamba pa masekondi 2-3. Chiwerengero cha kubwereza chimodzimodzi.
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Miyendo ndi mbali
Ntchitoyi ikuphatikiza matabwa ndi kukweza mwendo ndi kutenga. Pali zosankha zitatu pakukhazikitsa kwake:
- Kwezani mwendo wanu kuchokera pomwe mumayambira, tengani mbali yomweyo (kumanja). Bweretsani mwendo pamalo ake oyamba mosemphanso.
- Tengani mwendo womwe udakwezedwa kale ndikuwerama mbali yomweyo.
- Tengani mwendo wanu wowongoka mbali inayo (pamwamba pa yomwe mukuthandizirayo), kukulitsa thupi kuseri kwa nthambi yosunthayo.
Ntchitoyi si ya oyamba kumene. Imabwerezedwa kasanu kapena kawiri mbali iliyonse. Chifukwa chake, kumbuyo, ntchafu zam'mbali ndi minofu ya gluteal zimanyamula.
Ndikukoka mwendo kupita kugongono lotsutsana
Zosiyanazi zimakupatsani mwayi wowonjezeranso ma abs ndi ma quadriceps.
Njira yakuphera:
- Kuchokera pomwe mumayambira, kwezani pansi ndikugwada mwendo wanu wamanzere, kuyesa kufikira chigongono chakumanja. Sikoyenera kutseka pomaliza.
- Bwererani poyambira.
- Bwerezani ndi mwendo wanu wakumanja, ndikukoka kumanja kwanu kwamanzere.
Chiwerengero cha kubwereza ndi 10-15 pa mwendo uliwonse.
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Dynamic Elbow Plank Variations
Mtundu wa thabwawo umawerengedwa kuti ndi wopepuka. Pachiyambi choyamba, manja akugwada pamphumi. Ngodya 90 madigiri. Mgwirizano wagongono uli chimodzimodzi pansi paphewa. Zotsogola zimafanana.
Manja owongoka ndikusintha kopindika
Malo oyambira ndi thabwa lapamwamba pamanja owongoka. Miyendo imatha kufalikira mulifupi kuti mukhale bata. Pamene mukupuma, pindani dzanja lanu lamanja, kenako dzanja lanu lamanzere ndikupumirani patsogolo.
Bwererani kumalo oyamba poyambira kutambasula dzanja lanu lamanja, kenako dzanja lanu lamanzere. Pitirizani ntchitoyi kwa masekondi 20-30. Mungabwereze kangapo. Poterepa, ma triceps ndi minofu ya deltoid imakhudzidwa nawonso.
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Ndi mawondo pansi
Mutatsamira m'manja mwanu, pindani bondo lanu lakumanja kufikira litakhudza pansi. Bwerezani ndi phazi lanu lakumanzere. Chitani zolimbitsa thupi, ndikugwiranso ntchito minofu ya mwendo, kwa masekondi 30-40.
Kusintha kwamphamvu kwammbali
Chipilala cham'mbali ndi chosiyana ndi muyezo. Malo oyambira: ndikugogomezera chikhatho chimodzi kapena mkono woyamba ndi phazi lofanana. Thupi limapotolokera chakumbuyo, osachita ulesi. Pochita izi, minofu ya m'mimba ya oblique imagwiranso ntchito. Dzanja laulere limatha kukwezedwa.
Chonde dziwani kuti kuthandizira pamfundo ziwiri sikukhazikika. Osayamba kuchita masewera olimbitsa thupi pamalo oterera kapena onyowa.
Kupotoza
Kuyambira pomwe adayamba, tsegulani thupi pansi. Tambasulani dzanja lanu laulere pakati pa thupi lanu ndi pansi mbali inayo. Kubwerera kumalo oyambira, bwerezani mayendedwe kasanu ndi kawiri mbali iliyonse.
Kuchita masewerawa kumapanikizika kwambiri paminyewa ya oblique.
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Kukweza kwa dumbbell
Poyambira, kupumula pachikhatho, muyenera kutenga dumbbell m'manja mwaulere (kulemera kwake kumasankhidwa payekhapayekha). Kenako:
- Kweza dzanja lako kuzinyalala.
- Tsitsani mpaka ntchafu yanu osakhudza.
- Kwezani dzanja lanu kachiwiri.
Kuphatikiza apo, ma deltas akuchitidwa ntchito. Chitani nthawi 10-15 pa dzanja lililonse.
Bwezerani
Ndikutambasula manja anu (nkhope pansi) pamalo oyimilira, kwezani mkono umodzi pansi ndikweze, ndikutembenuza thupi lanu lonse madigiri 90 (chammbali mpaka pansi). Bwererani pamalo oyambira. Bwerezani mbali inayo ya thupi. Ndipo kotero nthawi 8-10 iliyonse.
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Kutsegula m'chiuno
Malo omwe thupi limakhala nawonso mbali ndi pansi. Kuthandizira pa mkono wopindika pa chigongono pamtunda wa madigiri 90. Dzanja lina limakwezedwa mmwamba. Miyendo imakhala yokhotakhota pabondo. Komanso:
- Kwezani bondo la mwendo wakumwamba osakweza phazi lanu ku nthambi yothandizira. Tsekani kwa masekondi ochepa.
- Bwererani poyambira.
- Bwerezani zochitikazo nthawi 15-20 mbali iliyonse.
Pazochitikazi, minofu ya adductor ndi abductor m'chiuno imagwiridwa.
Ndikukoka mawondo
Mbali yam'mbali mothandizidwa ndi mkono wakutsogolo ndi kunja kwa phazi. Dzanja linalo limakwezedwa kapena kumbuyo kwa mutu.
- Pa nthawi imodzimodziyo, pindanani miyendo yanu yosagwirizana.
- Bwererani poyambira.
- Bwerezani zochitikazo nthawi 10-15 mbali iliyonse.
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Ndi ma calories angati omwe mungawotche ndi masewera olimbitsa thupi?
Bala yolimba, ngakhale imagwiritsa ntchito mphamvu zambiri mthupi kupyola malo amodzi, sizimapangitsa kuti pakhale kalori wambiri. Wothamanga amatha pafupifupi 5 kcal / min pa masewera olimbitsa thupi. Mphamvu yamagetsi imakulitsa mphamvu yakugwiritsa ntchito mphamvu mpaka 10-15 kcal / min. Powonjezera zolimbitsa thupi ndi ma dumbbells, mutha kugwiritsa ntchito 20 kcal / min. Kugwiritsa ntchito mphamvu kwambiri kumayambitsidwa ndi bala yolimbirana kapena kufulumira pa liwiro lalikulu. Chifukwa chake mutha kuthera mpaka 30 kcal / min!
Chonde dziwani kuti kulimbitsa thupi kumachitika mosiyanasiyana. Avereji ya mphamvu yogwiritsira ntchito kapamwamba ndi 350-400 kcal / ola limodzi.
Mapeto
Mphamvu yamphamvu ndi masewera olimbitsa thupi kwambiri. Ndi chithandizo chake, ndikosavuta kupanga zovuta zaumwini zogwiritsa ntchito magulu ofunikira, kusintha katundu ndikupangitsa kulimbitsa thupi kukhala kosangalatsa. Thabwa siligwiritsa ntchito mphamvu zambiri, koma lithandiza kulimbikitsa minofu.
