Mbali yam'mbali

Pulatifomu ndi imodzi mwazolimbitsa thupi zodziwika bwino kwambiri. Nthawi zambiri amachitidwa ndi othamanga omwe amafuna kulimbitsa minofu yawo yam'mimba moyenera momwe angathere, kulimbitsa miyendo yawo ndi msana. Ndikofunikira kuti musunthire mayendedwe onse moyenera, ndipamene mudzakwaniritse zotsatira zake zonse. Pali mitundu ingapo ya zochitikazi. Chotchuka kwambiri, pambuyo poti ndichikale, ndi bala lammbali. Zimaphatikizapo katundu wochulukirapo pa abs ndi pamapewa, komanso zithandizira kusiyanitsa pulogalamu yamaphunziro.

Ubwino wa masewera olimbitsa thupi komanso zotsutsana

Monga zolimbitsa thupi zilizonse, mbali yakumanja, ikachitidwa moyenera, imapindulitsa thupi la wothamangayo, kuwalola kukhala ndi minyewa ndikukhala olimba ngakhale kunyumba. Tikuganiza kuti tilingalire mwatsatanetsatane funso la maubwino a mbali yotsatira.

Nchifukwa chiyani mbali yam'mbali ili yothandiza?

Chifukwa chake, othamanga angapeze chiyani pochita izi tsiku lililonse:

• Panthawi yochita masewera olimbitsa thupi, othamanga amakhala pamalo okhazikika. Chifukwa chake, magulu ambiri amtundu umodzi amatenga nawo gawo pantchito yake, ndipo amatha kutulutsa minofu ya miyendo, torso ndi mkono woyamba mgulu limodzi.
• Chipilala cham'mbali chimayamikiridwa makamaka chifukwa chotsitsa bwino atolankhani. Panthawi yochita masewera olimbitsa thupi, minofu yolunjika komanso yowongoka yam'mimba imakhala yolimba.
• Kafukufuku wa zamankhwala awonetsa kuti kuchita izi kumatha kuchepetsa kupweteka kwakumbuyo kwa anthu omwe ali ndi scoliosis ndikukonza zolakwika. Omwe ali ndi matendawa, omwe amagwiranso ntchito tsiku lililonse, patatha miyezi isanu ndi umodzi adazindikira kuti ululuwo udatsika ndi 32-35%.
• Komanso mbali yam'mbali ndi chida chofunikira kwambiri polimbana ndi "mavu" m'chiuno. Ikachitidwa, minofu imalumikizidwa mwanjira inayake, mphamvu zawo zimakula ndipo, mwambiri, corset imalimbitsidwa. Chifukwa chake, ngati mukufuna kuchotsa mbali zomwe mumadana nazo nthawi yotentha, ndiye kuti muthane ndi bala lam'mbali ndi kusiyanasiyana kwake ndi kulephera kwa thupi.

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Zotsutsana

Kulimbitsa thupi nthawi zina kumangobweretsa zopindulitsa, komanso kuvulaza. Inde, palibe zotsutsana zambiri, koma, komabe, zilipo ndipo tikuyenera kukuchenjezani za izi. Chifukwa chake, kupanga thabwa lakumbali sikuvomerezeka pamaso pazifukwa izi:

• ngati muli ndi disc ya herniated;
• ngati mwadwala msana, khosi ndi phewa;
• ngati muli m'miyezi yapitayi yamimba;
• ngati mukumva kuwawa kwamtundu uliwonse.

Ndi minofu iti yomwe imagwira ntchito?

Mukamapanga mbali yam'mbali, mutha kulimbitsa magulu angapo amisempha nthawi imodzi.

1. Mbali yam'mbali, yomwe inkachitika mosinthana mbali imodzi ndi inayo, imaphunzitsa bwino gluteus maximus ndi medius, minofu ya ntchafu yotsatira ndi ng'ombe. Ndikotheka kukulitsa katundu m'zigawozi pakapita nthawi pochita zovuta zosiyanasiyana zolimbitsa thupi ndikukweza ndi kukweza mwendo (m'mene mwendo umakulira, katunduyo umakulirakulira).
2. Dengalo limakhudza kwambiri msana wa chiberekero, zotambalala zakumbuyo ndi lamba wapamwamba wamapewa. Chifukwa chazovuta zomwe zimachitika panthawi yochita masewera olimbitsa thupi, othamanga sangathe kulimbitsa thupi lawo komanso amalepheretsa mawonekedwe a khomo lachiberekero ndi lumbar osteochondrosis
3. Ndikapangidwe kotsatira, ma abs amaphatikizidwanso pantchitoyi, ndipo madera ake onse ndi minofu yolunjika komanso yolemera yam'mimba.
4. Mbali yam'mbali imathandizanso m'manja, yomwe imagwira theka la thupi lonse. Potsatira njira yolondola, minofu monga biceps ndi triceps idzagwiritsidwa ntchito.

Kodi gulu lammbali limalimbikitsidwa ndi ndani?

Zochita izi ndizoyenera kukulira minofu kwa onse akatswiri othamanga komanso oyamba kumene. Tiyeni tiwone bwinobwino omwe mbali ina ingalimbikitsidwe:

• Chipilala cham'mbali ndichabwino kwa othamanga nthawi yowuma. Ndi kupsinjika kwakanthawi komwe kumathandizira omanga thupi kuchotsa mafuta owonjezera. Ngati mwatsopano ku masewera olimbitsa thupi, ndiye kuti zolimbitsa thupi zidzakuthandizani kulimbitsa minofu ya torso, komanso kudzikonzekeretsa kupsinjika kwakukulu.
• Matabwa ndi othandiza ngati mukudandaula za scoliosis. Kuphunzira pafupipafupi kumathandizira kukhazikika. Mutha kuchepetsa kupweteka kosasangalatsa kumbuyo, komanso kukonza kupindika kwa msana.
• Amayi nthawi zambiri amapanga matabwa ammbali kuti athane ndi cellulite. Mavuto osakhazikika amathanso kukuthandizani kuti mukhalenso ndi mawonekedwe abwino mukamabereka.
• Kuchita masewera olimbitsa thupi ndiabwino kwa anthu omwe amangokhala. Pumulani mukugwira ntchito pakompyuta. Tengani mphindi zochepa kuti mugwire mbali yammbali - izi zingathandize kupewa kukula kwa matenda osiyanasiyana omwe amabwera chifukwa chotsika pang'ono.

Kodi mungapangire bwanji mbali?

Ngakhale kuti zochitikazo ndizosavuta, muyenera kukhala ndi luso lokhazikitsa thupi pamalo oyenera ndikugawa katunduyo. Kupanda kutero, sipadzakhala zotsatira zoyembekezeka.

Njira zolimbitsa thupi

Chifukwa chake, kuti muime moyenera pambali, muyenera kutsatira izi:

1. Konzani malo abwino ochitirapo masewerowa. Ngati ndi kotheka, tikulimbikitsidwa kuyika kalipeti pansi.
2. Ugone mbali yako. Ikani chigongono chanu pansi ndikudalira bwinobwino. Kutsogolo kuyenera kukhudza pansi kwathunthu.
   
3. Kwezani m'chiuno mwanu. Sungani torso yanu molunjika. Thupi liyenera kufanana ndi chingwe chotambasulidwa. Konzani thupi lanu ndikudzuka motere momwe mungathere.
   
4. Pumulani, kenako mugone mbali inayo ndipo chitani zomwezo.

Tikukhulupirira kuti mwazindikira momwe mungapangire thabwa lammbali molondola, chifukwa uwu ndi mwayi wabwino wopopera minofu ya torso, miyendo ndikuchoka mwachangu momwe mungathere.

Pali kusiyanasiyana kwakuthupi: wothamanga amatha kupanga mbali yammbali ndi mwendo kapena mkono wokwera mmwamba, komanso kupindika kwa thupi.

Malangizo Othandiza

Pali zinsinsi zingapo zochitira izi. Chifukwa cha iwo, mutha kuwongolera zotsatira zanu.

• -Musanakonze zojambulazo, muyenera kulimbitsa abs, komanso malo owoneka bwino.
• Maso anu akuyenera kupita kutsogolo, khalani khosi lanu molunjika - akuyeneranso kuti mukhale omangika.
• Kuti muwone momwe kayendetsedwe kabwino kayendetsedwe, nthawi yoyamba imagwira ntchito pamaso pagalasi.
• Yesetsani kusunga thupi lanu nthawi yayitali momwe mungathere, ndikutsata momwe mukuyendera, gwiritsani ntchito wotchi yoyimitsa.
• Ngati mukufuna kugwira bwino ntchito pagulu lamisempha, chitani zosachepera 3-4.

Zolakwitsa zomwe othamanga amachita

Nthawi zambiri, othamanga oyamba amapanga zolakwika zambirimbiri chifukwa sadziwa momwe angapangire bala lakumbali. Ndikofunikira kuti muphunzire momwe mungachitire mayendedwe onse molondola. Zolakwitsa zambiri zimawonedwa ngakhale ndi othamanga odziwa zambiri. Zina mwa izo ndi izi:

1. Kuzungulira kumbuyo. Vutoli lingawoneke panthawi yochita masewera ena. Gwiritsani ntchito minofu yanu yakumbuyo kuti mukonze zovuta.
2. Malo olakwika a mikono, chiuno ndi mutu. Vutoli limachitika pakati pa akatswiri othamanga chifukwa chakulimbitsa thupi. Kwa oyamba kumene pamasewera, tikulimbikitsidwa kuti ayambe zolimbitsa thupi kuchokera ku bala wamba, pomwe thandizo lina lingachitike pogwiritsa ntchito mawondo.
3. Kusintha kwa miyendo pamagulu. Vutoli limakhala chifukwa chakusasamala kwa wothamanga. Ochita masewera amaiwala kuwonetsetsa kuti thupi lonse lili molunjika. Ndizofala kwambiri kuzindikira zolakwitsa pakubwereza komaliza.
4. Ngati panthawi yayitali simukumva kupsinjika kwapadera m'dera la atolankhani, mtundu wa zotengeka, ndiye kuti mwina mukuchita cholakwika. Poterepa, yang'anani zithunzi kapena makanema. Muthanso kufunafuna thandizo kuchokera kwa mphunzitsi waluso.

Pulogalamu yophunzitsa

Kuti mupange pulogalamu yochita masewera olimbitsa thupi, muyenera kusamala kuti ndi minofu iti yomwe ikugwira ntchito mbali ina. Monga lamulo, othamanga amachita bala limodzi ndi zochitika zina. Ochita masewera olimbitsa thupi nthawi zambiri amaliza mapulaniwo koyambirira ndi kumapeto kwa tsiku lawo lophunzitsira.

Takusankhirani pulogalamu yamasiku 30 oyimilira, koma musanayambe, ganizirani malingaliro angapo omwe angakuthandizeni kukonza zotsatira zanu tsiku lililonse:

• Mbali yam'mbali imatha kuphatikizidwa ndi ma push-up komanso kulumpha. Kuchita masewera olimbitsa thupi kumatha kukhala kovuta kwambiri ndikugwira mkono kapena mwendo utakwezedwa pomwe ukuchitika, kupindika mwendo umodzi pa bondo.
  

  

  

• Kuchita masewera olimbitsa thupi kumatha kuchitidwa ndikusintha kwa thupi. Chitani mbali yakumanja kudzanja lanu lamanzere, kenako tsamira pazitsulo zonse osapuma, kenako pendekerani kumanja. Ochita masewera olimbitsa thupi amaphunzira kugwiritsa ntchito benchi ndi fitball, akuchita mbali yomwe akufuna.
  

  

• Ngati mumachita masewera olimbitsa thupi kunyumba, mutha kuchita masewera olimbitsa thupi tsiku lililonse. Mukawonjezeranso kukankha ndi kukoka, ndiye kuti nthawi yomwe mumagwiritsa ntchito mu bar idzawonjezeka.
• Kwa oyamba kumene poyamba, chidzakhala chokwanira kuti mugwire bar yolowera kwamasekondi pang'ono patsiku. Pambuyo pa masabata angapo mukuchita masewera olimbitsa thupi, yesani mbali yam'mawa m'mawa komanso madzulo.
• Ngati mukuyima mphindi imodzi popanda mavuto, ndiye kuti mutha kuyamba kuchita izi mosiyanasiyana. Yesetsani kuwonjezera nthawi yanu yamatabwa tsiku lililonse.

Pulogalamu yamasiku 30 yophunzitsira, gawo lililonse limafotokoza kutalika komwe muyenera kuyimirira kuti mupeze zolumikizira zomwe mukufuna.

Onerani kanemayo: THUMA MINA Mbali Mngadi (Mulole 2025).