Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kumawerengedwa kuti ndiimodzi mwazinthu zothandiza kwambiri m'mimba. Kuchita masewerawa kwatchuka chifukwa cha kuphweka kwa maphunziro ndi malingaliro akuti ndibwino kuonda. Kodi zili choncho? Tidzakambirana za izi ndi momwe tingachitire zochitikazi moyenera muzinthu zathu lero.

Zochitazo ndizapadera chifukwa chopanda zida ndi zoyeserera, zimagwira ndimagulu angapo amisempha. Awa ndiwo minofu ya atolankhani, lamba wamapewa, mikono, kumbuyo, miyendo, matako.

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Kuchita masewera olimbitsa thupi kumathandizanso kuti thupi lonse likhale lolimba, kumathandizanso kuti muchepetse thupi pofulumizitsa kagayidwe kake, komanso kumathandizanso kuti anthu azisangalala. Zilibe kanthu ngati mumakonda kuphunzitsidwa pagulu kuposa CrossFit kapena maphunziro apadera, ndizochita zamapulani zomwe zimapangitsa kuti machitidwe ena azikhala otetezeka komanso ogwira ntchito.

Kuchita masewera olimbitsa thupi ndikwabwino kuti CrossFit izizizira!

Tiyeni tikambirane zinthu zotsatirazi:

• Mitundu yonse yamatabwa.
• Konzani njira yamatabwa.
• Ubwino ndi kuvulaza thupi.
• Momwe mungapangire kupita patsogolo pa bar masiku 30.

Mitundu yamatabwa

Mitundu yonse yamatabwa ili ndi malamulo wamba komanso njira zina zofananira. Komabe, amasiyana pamikhalidwe ya thupi, mikono, miyendo, ndingaliro ya thupi. Chifukwa chake, pamtundu uliwonse wa masewera olimbitsa thupi, magulu osiyanasiyana amtundu amatha kuphatikizidwa.

• Ikani pamanja molunjika... Izi ndizochita masewera olimbitsa thupi. Imachitidwa mosiyanasiyana ndipo ndiyo masewera olimbitsa thupi abwino kwambiri opititsa patsogolo kukhazikika kwa minofu yam'mimba.
  
• Thabwa chigongono ndi njira yovuta. Mbali ya thupi ndi pansi yachepa, zomwe zimapangitsa kuti zikhale zovuta kuyimirira. Kuphatikiza pa minofu ya atolankhani, minofu yayikulu ya pectoralis, deltoid, lalikulu lalikulu kumbuyo, minofu yakutsogolo kwa ntchafu imaphatikizidwanso pantchitoyi.
  
• Thirani ndi mkono wokulirapo kapena mwendo... Imalimbitsa mphamvu zolimbitsa thupi pochepetsa fulcrum. Zimayika kupsinjika kwakukulu paminyewa yayikulu ndikukula bwino.
  

  

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• Mbali yam'mbali... Ndiye kuti, mwaima pamalo okhazikika ndi mkono umodzi ndi mwendo umodzi.
  

Popeza mwadziwa zolimbitsa thupi izi, mutha kusiyanitsa kulimbitsa thupi kwanu powonjezera kulumpha, kukankhira, kupotoza, kutulutsa mapangidwe amtundu wakale, komanso kugwiritsa ntchito zida zowonjezera, mwachitsanzo, fitball, benchi, zolemera ngati chikondamoyo kapena thumba lamchenga.

Zochita zamatabwa zimapezeka mosiyanasiyana mosiyanasiyana zana. Lero tiwunikiranso mitundu iwiri yachikale: padzanja ndi zigongono. Kuchita masewera olimbitsa thupi kumawoneka ngati kosavuta, komabe, ngati mungaphwanye njira yophera, mphamvu yake itha kukhala yopanda pake. Chifukwa chake, musanalowe mu bala, werengani mosamala zomwe zili pansipa kuti phindu la masewera olimbitsa thupi likhale lokwanira.

Njira yakupha

Tsopano tiwona momwe tingagwiritsire ntchito zolimbitsa thupi pogwiritsa ntchito njira za 2 zakupha - pamanja molunjika ndi zigongono.

Zambiri komanso zomveka bwino pazomvera pa kanema - tiyeni tiwone!

Ikani pamanja molunjika

Kumbukirani, ndi njira yoyenera yomwe ili yofunika. Kuphatikiza apo, mutazindikira mawonekedwe a zochitikazo, pang'onopang'ono mutha kukonza zowonetsa nthawi. Patsiku loyamba la kalasi, kuyimilira mu bar kwa masekondi 20 kudzakhala kokwanira kwa oyamba kumene. Tsiku lililonse mutha kusintha pang'onopang'ono zotsatira zanu. Mukatero mudzapeza zotsatira zabwino kwambiri.

Ngati mulibe wophunzitsira yemwe angayang'ane kulondola kwa njirayo, yesetsani kuchita izi pamaso pagalasi. Komanso gwiritsani ntchito mphasa wolimbitsa thupi.

1. Khalani ovuta. Kuchokera pamalo amenewa, dzikwezeni kuti muzidalira manja anu ndi zala zanu zokha. Manja ayenera kukhala chimodzimodzi pansi pa mapewa.
2. Osakhotetsa miyendo yanu, ikani molunjika
3. Malo kumbuyo ndi owongoka mwamtheradi. Masamba amapewa amatsitsidwa. Musati muzungulire kumbuyo kwanu kapena mutseke fupa lanu. Kuyang'anira
4. Makina osindikizira ayenera kusungidwa mopanikizika kwambiri osasunthika mpaka kumapeto kwa bala.
5. Mapazi amatha kuyikidwa palimodzi, kapena amatha kufalikira mpaka m'lifupi. Kutalika kwa mapazi anu, kumakhala kosavuta kuchita masewera olimbitsa thupi, komabe, mumachepetsa kuthekera kwa minofu.
6. Kupuma - bata ndi kupitiriza

Chitani zovuta

• Mmodzi mwendo. Ndikofunikira kuyimirira, kutsatira malamulo onse omwe ali pamwambapa ndikukweza mwendo umodzi mmwamba, kukhazikitsa thupi pamalo okhazikika. Mukamaliza zolimbitsa thupi ndi mwendo umodzi, bwerezani ndi winayo. Kuti tikhale olimba, mikono imatha kuyikidwa pang'ono kutambalala kuposa phewa.
  

  

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• Thabwa lotambasulidwa. Ataima thabwa, tambasulani dzanja limodzi kutsogolo kapena kubisala kumbuyo kwanu ndikusunga bwino, onetsetsani kuti nsana wanu uli wowongoka. Bwerezani njira zomwezo ndi dzanja linalo.
  

  

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Thabwa chigongono

Mfundo yakupha ndiyofanana ndi m'manja. Kusiyana kokha ndikuti mukudalira mikono yanu. Kuti muchite izi, muyenera kupindika mikono yanu, sungani zigongono zanu mwamapewa anu. Onetsetsani kuti msanawo sukupindika, fupa la mchira silituluka, ndipo abs amakhalabe ovuta.

Chitani zovuta

• Pa mwendo umodzi. Wotsamira m'zigongono, kwezani mwendo umodzi ndikukhala pomwepo. Kenako bwerezani ndi mwendo winawo.
• Ndi dzanja lotambasulidwa. Kuchokera pa thabwa la chigongono, kwezani mkono wanu patsogolo. Mutayima pamalopo kwa mphindi zochepa, sinthani dzanja lanu.
• Matabwa a m'manja ndi zigongono amatha kuphatikizidwa kuti akhale masewera olimbitsa thupi amodzi. Choyamba, khalani ndi manja owongoka, kenako tsitsani zigongono, mosinthana mkono umodzi, kenako winayo. Kenako bwererani poyambira. Bwerezani kangapo.

Vidiyo yomwe ili ndi njira zisanu zachilendo komanso zothandiza, kwa iwo omwe amachita molimba mtima izi:

Ubwino ndi zovuta zake

Chifukwa chiyani zolimbitsa thupi ndizothandiza? Misonkhano, zabwino zake zimatha kugawidwa m'magawo angapo, monga maubwino kumbuyo, miyendo ndi abs. Tiyeni tikambirane mwatsatanetsatane za milandu iliyonse phindu ndi zovuta za masewera olimbitsa thupi.

Ubwino kumbuyo

Ululu wammbuyo umakhudza anthu ambiri omwe amakhala moyo wongokhala. Kumbuyo ndi malo osatetezeka kwa akatswiri ochita masewera olimbitsa thupi komanso alendo wamba ochita masewera olimbitsa thupi. Chifukwa chachikulu cha izi ndi minofu yopanda mphamvu. Ubwino wa Plank Back Exercise ndikulimbikitsa magulu am'magazi omwe ali ndi udindo wolimbitsa thupi lathu. Pakati pa thabwa, minofu yayikulu yakumbuyo imagwiridwa: molunjika, lats, minofu yakumunsi kumbuyo ndi khosi. Katundu wotereyu pamatumba ndi kumbuyo kumapangitsa kuti mayimidwe akhale olondola komanso m'mimba mothinana. Kuchita masewera olimbitsa thupi pafupipafupi, mutha kuthana ndi kupweteka kwakumbuyo, zindikirani kupita patsogolo mwamphamvu zolimbitsa thupi, ndikuchepetsa kuthekera kwa kuvulala kwa msana. Chingwe chakumbuyo chimateteza osteochondrosis.

Komabe, samalani: kuchita masewera olimbitsa thupi kumatha kukhala kovulaza ngati muli ndi vuto lililonse ndi msana. Kuphwanya njirayi kumatha kubweretsa kuvulala msana.

Ubwino wa mapazi

Pafupifupi minofu yonse yamiyendo imagwira ntchito thabwa. M'machitidwe osiyanasiyana olimbitsa thupi, minofu ya gluteus maximus ndi gluteus maximus ili pamavuto akulu, minofu ya ntchafu ndi ng'ombe imagwira ntchito. Mukamapanga thabwa pafupipafupi, mudzawona kuti minofu ya mwendo imalimbikitsidwa komanso kumenyedwa, matako amakhala olimba, ndipo miyendo ndiyochepa. Matabwa a matako ali ndi zotsatira zina zabwino - kuchepa kwa cellulite, chifukwa chakusintha kwama microcirculation m'derali. Mukayamba zolimbitsa thupi, muyenera kulingalira za mavuto akulu omwe amagwera pamapazi.

Ngakhale thabwa lachikale limachitidwa mosasunthika ndipo limakhudza malo, nthawi zina, monga mavuto a akakolo, kuchita masewera olimbitsa thupi kungakhale kovulaza.

Zochepa

Nkhani yabwino kwa iwo omwe akuyang'ana kuti achepetse kunenepa. Mukamachita bar, mutha kuchotsa mapaundi owonjezera mwachangu. Monga mukudziwira, zotsatira za kuchepa thupi zimakwaniritsidwa pakakhala vuto la kalori. Ndiye kuti, muyenera kugwiritsa ntchito mphamvu zambiri kuposa zomwe mumadya ndi chakudya. Mwa kuphatikiza zakudya zoyenera komanso zolimbitsa thupi, mufulumizitsa kagayidwe kanu, komwe kadzatsogolera ku kuonda. Ubwino wochepetsa thupi ndikuti masewera olimbitsa thupi amalimbitsa khungu ndikupangitsa kuti likhale lolimba.

Zotsutsana

Tazindikira kale kuti bala limapereka chiyani komanso maubwino a masewerawa ndi ati. Dziwani, komabe, kuti kuyendetsa bala kumatha kukhala kovulaza. Amatsutsana ndi anthu omwe ali ndi zovulala msana, ma disc a herniated, ndi amayi apakati. Mu nthawi ya postoperative ndi postpartum, zolimbitsa thupi ziyeneranso kuchitidwa mosamala. Anthu oterewa ayenera kukaonana ndi dokotala, apo ayi atha kuwononga thanzi lawo.

Pulogalamu yamasiku 30

Masewera olimbitsa thupi adzakhala wothandizira wanu wofunikira panjira yathanzi komanso wowoneka bwino. Popeza mwadziwa kuchita bala moyenera, yambitsani maphunziro anu. Zotsatira zabwino zamaphunziro sizikhala zazitali kubwera.
Gwiritsani ntchito pulogalamu yathu ya 30 Day Plank Exercise. Mmenemo, mutha kuphatikiza mitundu yosiyanasiyana. Mukudziwa kale momwe masewera olimbitsa thupi ali othandiza. Pakatha mwezi umodzi, mudzamva kulimbitsa thupi ndikuwona zotsatira zabwino. Chitani izi kwa masiku 30 pogwiritsa ntchito njirayi, yomwe ingakuthandizeni kuti mupite patsogolo mwa kuwonjezera pang'onopang'ono nthawi yakuphedwa.