Zingalowe pamimba ndizochita zolimbikitsidwa kwa abambo ndi amai omwe akufuna kuchepetsa chiuno. Zimayimira kuchotsa pamimba mkati ndikugwira pamalowo kwa mphindi imodzi kapena ziwiri, pomwe sitipuma, ndikupitilizabe kupuma bwino. M'nkhani yathu lero, tiwona momwe tingapangire masewera olimbitsa thupi m'mimba.
Ubwino wa chopukutira m'mimba ndikuti mwa kukhazikika pamimba pamalo obwerera m'mbuyo, titha kuchepetsa pang'onopang'ono kukula kwa mimba ndi m'chiuno. Zachidziwikire, ngati mumatsata zakudya zopanda mafuta ochepa komanso kuchita masewera olimbitsa thupi pafupipafupi.
Kutulutsa kwa atolankhani, monga masewera olimbitsa thupi, ndikosavuta chifukwa kumatha kuchitika kulikonse, palibe zida zowonjezera zofunika kuchita. Chitani izi kuntchito, kusukulu, mgalimoto, pagalimoto ... Kuyimirira kapena kukhala pansi, zosankha zapamwamba kwambiri zikugona ndikuyimirira pamiyendo inayi.
Munthawi yanga yophunzira, ndimayesa pang'ono kutulutsa vutoli: ulendo wapansi panthaka wopita ku yunivesite udatenga mphindi zopitilira makumi atatu, munthawi imeneyi ndidakwanitsa kuchita njira 10 mpaka 10 za zochitikazi. Zotsatira zake zidayamba kuwonekera patatha milungu ingapo: m'chiuno mudakhala pafupifupi masentimita 5, kuchuluka kwa m'mimba kunacheperanso. Mwa chitsanzo changa, ndinali wotsimikiza kuti kuchita masewera olimbitsa thupi kuli ndi phindu lake komanso phindu lake pochepetsa thupi, chifukwa chake ndikuganiza kuti akuyenera kuyang'aniridwa - ndiwowonjezera pazakudya zoyenera ndi mafuta ndi chakudya chambiri, mphamvu ndi maphunziro a Cardio.
M'nkhani yamasiku ano, tikambirana zinthu zotsatirazi ndi kukhazikitsidwa koyenera kwa zotupa m'mimba:
- Njira yochitira masewera olimbitsa thupi - momwe mungatsukitsire bwino pamimba;
- Ndi zolakwika ziti zomwe zimachitika pochita zingalowe pamimba;
- Pulogalamu yophunzitsa;
- Kodi zotsutsana ndi izi ndi ziti?
Momwe mungapangire zolimbitsa thupi m'mimba molondola?
Monga zolimbitsa thupi zilizonse zomwe zimakhudza kusakhazikika kwa minofu ndikukhazikika pazomwe zimayendera, zotsatira zake ndi 100% zimadalira njira yolondola. Ngati njira yopumira m'mimba sinakwaniritsidwe bwino, ndiye kuti mwina simungapindule kwambiri ndi zochitikazi.
Tiyeni tiwone momwe tingapangire masewera olimbitsa thupi. Mutha kuyamba kuchita pakali pano, osasokonezedwa powerenga nkhaniyi.
- Tengani malo oyenera poyambira: Imani kapena khalani pamalo okhazikika (mutha kufika pazinayi zonse kuti muwongolere, njirayi ndiyovuta kwambiri kwa oyamba kumene, koma yothandiza kwambiri), yang'anani kutsogolo, khalani kumbuyo kwanu molunjika panjira yonseyi.
- Tengani mpweya wambiri, mozama momwe mungathere, kwinaku mukukoka m'mimba mwanu. Kuti musavutike kuwona m'maganizo mwanu, yerekezerani kuti mukufuna kufikira msana ndi mchombo wanu, kufinya ziwalo zamkati kwinakwake pakati, ndi "kukankha" m'mimba momwemo pansi pa nthiti.
- Mukayamwa m'mimba mwanu momwe mungathere, tulutsani mpweya bwino ndikupitilira kupuma bwinobwino, koma kumbukirani kusunga m'mimba mwanu. Zikumveka zoyambira, koma yesani ndipo onetsetsani kuti pakuchita zonse ndizovuta kwambiri - kupangira kolondola kwa zingaliridwe kumafunikanso nthawi ndi khama.
Katundu wam'mimba ndikungokhala wokulirapo, musachite mantha ngati koyamba minofu ikuphwanyidwa - izi si zachilendo.
Katundu wamkulu amatengedwa ndi minofu ya m'mimba yopingasa, yomwe siyimachita nawo zolimbitsa thupi m'mimba ndipo ngakhale pakati pa othamanga odziwa zambiri nthawi zambiri imakhala yofowoka. Minofu yopita m'mimba ikapendekeka, mchiuno umachepa, mawonekedwe am'mimba otupa amachepa polimbitsa thupi.
Yesetsani kutseka malowa nthawi yayitali. Yambani ndi magulu angapo a masekondi 15-20 ndikuwonjezera pang'onopang'ono. Chilichonse choposa miniti ndichabwino kwambiri komanso chilimbikitso kwa ena.
Mtundu wa masewera olimbitsa thupi
Palinso njira ina yopangira zingalowe m'malo mwa atolankhani, koma ndikukhulupirira kuti sizothandiza, ndipo phindu lake ndi yochepa. Zimachitika popanda kugwira pamimba pamalo "obwezeretsedwa", sitimachita zina zowonjezerapo ndipo nthawi yomweyo timapumula. Chifukwa chake kuyenda kumeneku ndikungopumira kwambiri kwinaku mukukoka pamimba. Kodi mupita patsogolo kwambiri pakuwotcha mafuta owoneka bwino ndikuchepetsa kukula kwa m'chiuno? Zokayikitsa.
Komabe, mawonekedwe oterewa ndi choncho, ndi oyenera kwa othamanga oyamba omwe zimawavuta kupuma ndi mimba yawo yolowetsedwa, kotero minofu yam'mimba yopingasa ilandila katundu wina. Kutulutsa kotereku ndi mayendedwe ofananawa adatchuka kwambiri mu qigong ndi yoga, koma mukamachita zolimbitsa thupi ndikuwoloka, ndibwino kuti musakhalebe woyamba.
Ndi zolakwa ziti zomwe zimachitika mukamachita masewera olimbitsa thupi?
Pansipa pali zolakwika zazikulu zomwe othamanga amakumana nazo mukamazindikira kutulutsa m'mimba. Zolakwitsa zamtunduwu sizimayambitsa ngozi yayikulu, koma zitha kuchedwetsa kukula kwanu:
- Musati muzungulire msana wanu mu thoracic msana panthawi yopuma, chifukwa chake simudzatha kuyang'ana kukhazikika kwam'mimba kwam'mimba.
- Osapanga zingalowe m'malo mutangomaliza kudya kwambiri., nthawi yabwino yochita izi ndi m'mawa m'mimba yopanda kanthu. Pakadali pano, njira zamatenda zimakhazikika mthupi, chifukwa chake mukulitsa mafuta a visceral.
- Kuchita masewera olimbitsa thupi ndikofunikira, koma simuyenera kuchita misala pankhaniyi. Osachita izi ngati mukumva kuwawa kapena kusasangalala. m'mimba kapena m'matumbo, kapena kukhala ndi zilonda zam'mimba. Atsikana samalimbikitsidwa kuti azitsuka pakapita msambo kapena ali ndi pakati, kulimbitsa thupi kwambiri pamimba yam'mimba kumatha kusintha kusintha kwa msambo komanso ntchito yolera.
- Yang'anirani mpweya wanu, sayenera kukhala wankhanza. Muyenera kupuma mozama, koma bwino komanso moyenera.
Pulogalamu Yapulogalamu Yophunzitsira
Zochita zilizonse zimalephera kugwira ntchito ngati simukuyesera kuganizira kwambiri momwe zingagwirire ntchito yamagulu ofunikira ndipo osatsatira mfundo zakukula kwa katundu, komanso zotsalira pazosindikiza sizichoncho.
Mukangoyamba kumene kuchita izi, ndikupangira kuti muyambe ndi njira zitatu, iliyonse yomwe mungachedwetse 7-8 masekondi 15-20. Mpumulo pakati pa seti - pafupifupi mphindi imodzi.
Chitani zotchinga motere tsiku lililonse, pakadutsa sabata mupatsidwa kwa inu mophweka, kenako onjezani nthawi yokoka mpaka masekondi 30-35. Kenako mpaka masekondi 50, mpaka mphindi, ndi zina zotero.
Kutalika kwa masewera olimbitsa m'mimba sikuyenera kupitilira mphindi 25-30, ndiye kuti katundu wosavomerezeka pamitsempha ya m'mimba uyamba, womwe umadzaza ndi zosasangalatsa (kuphulika, kutentha pa chifuwa, ndi zina zambiri), ndipo mphamvu ya zolimbitsa thupi icheperachepera. Yesetsani kugwiritsa ntchito nthawi ino mwamphamvu kwambiri: ndimaganizo athunthu pantchito yam'mimba yopingasa, kukhazikika pamalo oyenera, ngakhale kupuma komanso kupumula pang'ono pakati pa magulu.
Njira yosavuta ndikutsuka chopanda kanthu m'mimba yopanda kanthu, chifukwa chake ndikupangira kuti muchite m'mawa kapena musanagone, zokolola za kulimbitsa thupi kwanu zingokula kuchokera apa, mudzayamba msanga ntchito yoletsa mafuta a visceral ndikutsitsa malo ogulitsira a glycogen. Mutha kuphatikiza zingalowe m'malo mwanu zolimbitsa thupi m'mimba, momwe mumachita zolimbitsa thupi, kapena ndi cardio.
Crossfit zovuta
Kwa iwo omwe amakonda maphunziro ovuta kwambiri, ndikupangira izi:
- thabwa (osachepera mphindi imodzi);
- kupotoza kunama (osachepera kubwereza 15);
- Chotsani pazinayi zonse (5-6 reps ndikuchedwa kwambiri kotheka);
- miyendo yopachika (osachepera 10 reps).
Zochitazo zimachitidwa chimodzichimodzi, osapumira pang'ono. Maseti atatu mpaka anayi azikhala okwanira kulimbitsa thupi kwathunthu.
Kuvuta kwa zovuta zotere kumachitika chifukwa chakuti mkati mwake timasinthasintha zolimbitsa thupi komanso zolimba, potero timagwiritsa ntchito ulusi wochulukirapo wam'mimba munthawi yochepa.
Amakhulupirira kuti zochitika zilizonse zam'mimba zolimbitsa thupi zimakulitsa kuchuluka kwa minofu ya rectus abdominis ndikuwonekera m'mimba momwe. Zachidziwikire, izi sizolondola kwathunthu. Tsopano sitikupita kuzinthu izi, koma pophunzitsa abs munjira yofananira, timadzipulumutsa tokha pazovuta izi, popeza timapanga zingalowe panthawi yomwe minofu yam'mimba imakhala yodzaza ndi magazi momwe angathere. Zachidziwikire, kupanga zingalowe m'malo mwazolimbitsa thupi ndizovuta kwambiri, koma muyenera kukumbukira kuti kupumula kokongola kumakhala kovuta nthawi zonse, chifukwa chake ndi ochepa omwe amatha kudzitama ndi minofu yam'mimba yopangidwa bwino. Komanso, khama ili lokha limachitika osati m'malo ochitira masewera olimbitsa thupi, komanso kukhitchini.
Kodi ndi zotsutsana ziti pochita masewerawa?
Contraindications, ndiye kuti, pamene zingalowe m'mimba siziyenera kuchitidwa:
- Zilonda zam'mimba kapena zilonda zam'mimba 12, gastritis ndi mavuto ena am'mimba;
- kutupa m`mapapo, mphumu, chibayo ndi matenda ena a dongosolo kupuma;
- hernias ndi zotuluka mu lumbar ndi thoracic msana;
- ochepa matenda oopsa, tachycardia ndi kuchuluka intracranial anzawo.
