Kutuluka twine

Kutambasula

5K 0 23.08.2018 (yasinthidwa komaliza: 22.09.2019)

Kugawanika kwapakati ndi ntchito yovuta yogwiritsira ntchito masewera olimbitsa thupi, masewera olimbitsa thupi, masewera olimbitsa thupi, momwe miyendo imafalikira mbali zosiyana mpaka madigiri 180 kapena kupitilira apo. Mosiyana ndi kugawanika kwakutali, komwe mwendo umodzi uli patsogolo panu ndi wina kumbuyo, ndi wopingasa, miyendo ili mbali.

Kuti muchite kuyenda, muyenera kukonzekera bwino minofu ndi mitsempha, kukulitsa kuyenda kwa malo amchiuno ndi sacrum. Zimatengera nthawi yochuluka kuti mumvetsetse zolimbitsa thupi, kuyambira mwezi mpaka chaka. Zonse zimadalira zaka, mawonekedwe a anatomical, matupi obadwa nawo, kulimbitsa thupi.

Cross twine - gawo lathanzi

Kuchidziwa bwino:

• kumawonjezera kutuluka kwa minofu ya kubuula ndi mitsempha;
• kubwezeretsa magazi ziwalo m'chiuno, kumathandiza madzi madzimadzi;
• ikuthandizira magwiridwe antchito amphamvu ndi mayendedwe a anaerobic: matalikidwe amakula.

Kuphatikiza kofunikira kwa atsikana: kuyenda kumapangitsa kuti minofu ya kubuula ndi dera lumbar ikhale yolimba, nthawi yobereka ndi yobereka ndiyosavuta.

Zili ndi mfundo zolakwika: popanda kukonzekera bwino, pali kuthekera kotambasula ndikung'amba minofu ndi mitsempha.

Kutenthetsa pamaso pa twine

Kutentha ndi gawo lofunikira kwambiri panjira yopangira twine. Muyenera kuzichita musanachite masewera olimbitsa thupi. Izi zithandizira kukonzekera ntchito yomwe ikubwera. Pa gawo ili, kusinthasintha, kudumpha, squats, ma bend ndi oyenera. Ndibwino kuti muphatikize mayendedwe wina ndi mzake.

Kuchita masewera olimbitsa thupi ndiko kupsinjika kwa thupi, makamaka ngati kuli kwachilendo kwa ilo. Chifukwa chake, kutentha kumayenera kuyambika pang'onopang'ono, pang'onopang'ono kukulitsa liwiro komanso pang'onopang'ono pang'onopang'ono. Amakhala pafupifupi mphindi khumi. Chowonadi chakuti kutenthetsako chidachita bwino chikuwonetsedwa ndi thukuta pamphumi.

Lamuloli lingakhale motere:

1. Kusinthasintha kwa miyendo m'malo olumikizira mafupa.
   
2. Kusinthasintha m'mafupa.
   
3. Kusinthasintha kwa bondo.
   
4. Kuthamanga m'malo.

   

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5. Chingwe cholumpha.
   
6. Magulu.
   
7. Kusintha kwina kwa squat mwendo.
   

Pofuna kupewa kuvulala, muyeneranso kutentha thupi lakumtunda. Kuti muchite izi, muyenera kusintha, kusinthana ndi manja anu, ma push-ups. Ndikofunika kuti musachite mopitirira muyeso: kutentha sikuyenera kubweretsa kutopa kwambiri.

Kukonzekera koyambirira kuyenera kuchitidwa m'chipinda chotentha, pansi pofunda. Kuzizira, minofu siyotambasula komanso kutambasula bwino, komanso mofulumira "kuziziritsa".

Mukapuma pang'ono (mphindi 2-3), mutha kuyamba kugawa zolimbitsa thupi.

Malangizo kwa oyamba kumene

Kwa oyamba kumene, kutambasula kwamphamvu kumalimbikitsidwanso: kusinthana ndi kusinthasintha. Muyenera kuchita masewera olimbitsa thupi mpaka kutopa kwa minofu (kubwereza pafupifupi 10-15).

Kusankhidwa kwa gulu la minofu, lomwe liyenera kukhala cholinga chachikulu cha maphunziro, zimatengera kulimbitsa thupi komanso mawonekedwe amunthu.

Zochita zotsatirazi zikulimbikitsidwa kwa oyamba kumene:

1. Kuyimirira kapena kutsamira manja anu pakhoma, gwedezani miyendo yanu kumanja ndi kumanzere. Lonjezerani matalikidwe. Bwerezani mayendedwe ka 10-15 nthawi.
   
2. Momwemonso poyambira, sungani miyendo yanu mmbuyo ndi mtsogolo. Lonjezerani kutalika pang'onopang'ono. Bwerezani nthawi 10-15.
   
3. Kuchokera pamalo oimirira, khalani patsogolo osagwada. Osazungulira kumbuyo kwanu kumbuyo kwenikweni! Yesetsani kufikira pansi. Kenako bwerani mmbuyo, mutapumitsa manja anu m'chiuno mwanu.
   

Kenako, pitani ku mayendedwe ovuta kwambiri:

1. Lunge: Pita patsogolo, msana molunjika. Khalani pansi, mukugwada, malo otsikitsitsa monga momwe chithunzi. Sinthani miyendo imodzi. Zofunika! Bondo lakumbuyo siliyenera kugwira pansi, ndipo bondo lakumaso liyenera kupitirira nsonga zala zakuphazi. Chidwi chachikulu chiyenera kulipidwa pa kukhazikika ndi kusamala. Kuchita masewera olimbitsa thupi, ngakhale kwa oyamba kumene, ndi a kalasi yovuta.

   

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2. Zoyendetsa: pindani mwendo umodzi, ndikukulitsa winayo mbali (ndi bondo lowongoka). Tumizani kulemera kwa thupi mwendo wothandizira, kumbuyo kuli kowongoka. Manja pachifuwa. Masika mpaka miniti, sintha miyendo.

   

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3. Kupinda: Kukhala pansi, miyendo imafalikira. Sinthanitsani kuti mugwadire miyendo yonse iwiri. Masika ndikukonzekera mawonekedwe a masekondi 10-15. Mutha kuchita zolimbitsa thupi mwa kupindika mwendo umodzi, kenako winayo.

   

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Pazomwe mukuchita masewera olimbitsa thupi, tikulimbikitsidwa kugwiritsa ntchito mphasa wapadera wa masewera olimbitsa thupi.

Gulu la masewera olimbitsa thupi kukonzekera twine

Musanachite masewerawa pansipa, muyenera kutentha bwino (pangani maofesi ofotokozera omwe atchulidwa pamwambapa). Mukamaphunzira, ndikofunikira kukhala omasuka momwe mungathere ndikupumira moyenera.

Ophunzitsa amalimbikitsa kuti azikhala pagawo lililonse kwa mphindi zosachepera theka, pang'onopang'ono kuwonjezera nthawi mpaka mphindi ziwiri kapena zitatu.

Gawani kayendedwe:

1. Miyendo ndi yayikulu kuposa mapewa. Mapazi, mawondo, chiuno anatembenukira panja. Mukamatulutsa mpweya, khalani pansi: mafupa a chiuno amagwa pansi momwe angathere pansi pake, mawondo amakokedwa kumbali (m'chiuno muyenera kutsegula momwe angathere). Konzani zojambulazo. Msanawo ndi wolunjika, misa imagawidwa mofanana. Pendeketsani thupi patsogolo, pumulani zigongono zanu mu ntchafu zamkati pafupi ndi mawondo. Kokani m'chiuno pansi, onjezerani kugwedezeka koyesedwa. Izi zolimbitsa amatambasula kubuula, ntchafu zamkati.

   

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2. Pamalo oyimilira, kwezani bondo la mwendo umodzi ndikutengera mbali. Dzanja lachiwiri liri pa lamba. Mukamatulutsa mpweya, onetsani ndikukhotetsa mwendo wokweza (chitani zonse ndi phazi lalitali). Bwerezani khumi. Pambuyo pake, kokani bondo lanu pamwamba ndi dzanja lanu ndikugwira theka la mphindi. Bwerezani zochitikazo ndi mwendo wina. Ngati simungathe kukhala olimba, mutha kudalira mpando.
   
3. Yambitsani miyendo yanu paphewa kapena pang'ono pang'ono. Mukamakoka mpweya, kwezani chifuwa, ndikutulutsa, pendekerani mwendo wakumanja. Pitirizani kuyimirira kwa masekondi angapo. Bwerezani ndi mwendo wina. Kenako gwirani nsapato zanu ndi manja anu awiri.
   
4. Pangani chovala chammbali, yesetsani kuti musakweze zidendene zanu pansi. Ngati n'kotheka, gwirani bondo la mwendo wothandizira ndi dzanja lanu, gwirizanitsani zala zanu kumbuyo kwanu, mutambasule msana.

   

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   Ngati simungathe kuyika manja anu pachikuto, ndiye kuti asungidwe patsogolo panu, monga chithunzichi:

   

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5. Khalani pazidendene zanu, tsegulani m'chiuno mwanu momwe mungathere. Yesetsani kukanikiza matako anu pansi ndi msana wanu molunjika. Ngati izi zalephera, valani bulangeti. Kokani msana. Pakutulutsa, tembenuzani thupi mosinthana mbali imodzi kapena inzake.
   
6. Sungani thupi patsogolo kuchokera pamalo am'mbuyomu. Pumutsani manja anu pansi, mugonepo. Gawani mawondo kumbali (ntchafu zamkati zili pansi), zala zakumaso zimakhudza. Izi zimatchedwa "chule".

   

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7. Gwadani. Tambasulani mwendo wamanzere kumbali. Lembani mwendo wanu wakumanja pa bondo pamtunda wa madigiri 90. Bwerezani zomwezo ndi mwendo wina.
   
8. Bodza pafupi ndi khoma, kanikizani matako anu pamenepo. Tambasulani miyendo yanu, kuyesera kuti musapinde, mutembenukire kutsitsa mwendo wanu wamanja kapena wamanzere pakhomalo pansi, kupumula chidendene pakhoma.
   
9. Malo oyambira akhala. Kokani mapazi anu kwa inu. Ikani manja anu ndi zigongono pansi patsogolo panu. Pendeketsani thupi patsogolo. Khalani pamalo amenewa. Tambasulani ndi mikono ndikukweza mpaka mwendo umodzi, kenako kumzake.

   

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10. Gona pansi, kwezani mwendo wanu wakumanja ndikulumikiza mwendo wanu wakumunsi ndi dzanja lanu, yesetsani kukanikiza bondo lanu pamphuno.

    

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    Ngati ndizovuta, ndiye kuti mutha kupindika mwendo pang'ono kapena kugwiritsa ntchito bandi yolimbitsa thupi. Yesetsani kukanikiza mchira wanu, kumbuyo kumbuyo ndi mwendo wachiwiri pansi osawang'amba. Bwerezani ndi mwendo wina.
    

11. Gona kumbuyo kwako. Ikani manja anu mozungulira thupi. Wongolani mwendo wanu wakumanja ndipo yesetsani kuti musawang'ambe pansi. Pindani mwendo wanu wakumanzere pa bondo ndikuyesera kutambasula pansi kumanja, monga zikuwonetsedwa pachithunzipa. Bwerezani ndi mwendo wina.

    

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12. Gona pansi, kwezani miyendo yanu mozungulira pansi. Afalikitseni mpaka pazomwe mungakwanitse, mawondo ali owongoka.
    

Kuti kulimbitsa thupi kubweretse zotsatira, ziyenera kuchitidwa pafupipafupi, osachepera katatu pasabata.

Twine

Pambuyo pokonzekera mokakamizidwa, amapita kumalo ovuta kwambiri.

Gulugufe

Kukonzekera minofu ya ntchafu zamkati, kumatulutsa ma tendon m'dera loboola:

1. Khalani pansi, ikani miyendo yanu ndikufalitsa mawondo anu kumbali, mapazi amakhudzana.
2. Kokerani zidendene kwa inu, akanikizire mawondo kasupe pansi (msana awongola).

   

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3. Tambasulani manja anu ndikupendekera patsogolo.

   

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4. Chitani masekondi 40-60 mumaseti 3-4.

Pancake

Kusuntha kumatambasula ntchafu zamkati ndi zakunja ndi ma tendon pansi pa mawondo:

1. Khalani pansi ndi msana wanu molunjika, miyendo kutali momwe zingathere.
2. Tambasulani manja anu ndikutambasula patsogolo osagwada.
3. Thupi limalumikizana kwambiri ndi pansi, khalani m'malo mwa masekondi 3-5.

   

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4. Kenako tambasulani mwendo uliwonse mwendo khumi.

   

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Zigwa

Chitani masewera olimbitsa thupi kuti mukhale ndi mitsempha yambiri:

1. Imani chilili ndi mapazi olumikizidwa.
2. Ndi msana wowongoka, pindani patsogolo, kufikira mapazi anu ndi manja anu.
3. Khalani pamalo opendekeka kwa masekondi asanu mpaka khumi.

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Kupindika kumachitikanso pamalo okhala. Ntchito yochita masewera olimbitsa thupi ndiyomweyi: fikani ndi manja anu phazi ndi msana wanu molunjika.

Kokani zigongono

1. Tengani mawonekedwe oyimirira ndi miyendo yokulirapo kuposa mapewa.
2. Fikirani pansi ndi zigongono.

   

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3. Kuti musinthe zotsatirazi, kukulunga manja anu m'maondo anu, mutha kuyika miyendo yanu pang'onopang'ono.

   

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Gawo lomaliza - timakhala pa twine

Ngati mayendedwe omwe tawatchulawa akhala osavuta, timangopita ku twine:

1. Khalani pansi, pumulani manja anu pamwamba.
2. Yambani miyendo yanu kumbali, tambani mawondo anu.
3. Ngati simungathe kukhudza pansi ndi kubuula kwanu, khalani olimba kwa masekondi 10-15.
4. Bwererani pamalo oyamba.
5. Bwerezani kangapo.

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Muyenera kupuma pang'ono pakati pa ma seti. Lekani kuchita masewera olimbitsa thupi ngati mukumva kupweteka.

Onerani kanemayo: requested u0026 diy: convert to skinny jeans (February 2025).