Kodi kuchita masewera olimbitsa thupi "kupindika" pansi

Kusonyeza tingachipeze powerenga "kupotokola" pansi - ndi njira kwambiri yabwino yochotsera makutu sagging pa mimba ndi kuyamba amphamvu minofu m'mimba. M'pofunika Komabe, kusamalira kwambiri mmene inu kuchita masewera olimbitsa thupi, makamaka ngati muli ndi mavuto ndi m'munsi kapena khosi.

njira miyambo

Ngakhale kayendedwe zovuta n'chosavuta kumva, akatswiri amalangiza kuti amatsatira mapazi pansipa pamene akuchita Zochita pa atolankhani.

1. Bodza pa nsana wanu, mawondo anu ndi Miyendo malo athyathyathya pa lamba m'lifupi. Iwo ayenera kudalira pansi.
2. Ikani manja anu kumbuyo mutu wanu kuti likundikanikizira anali kumbuyo kwa khutu. Chenjezo: Kodi sasintha zala zanu mu "loko".
3. Anatipatsa elbows, motero, mbali zosiyana ndi pang'ono patsogolo.
4. Atamva chibwano moti pakati ndi nganga anali masentimita angapo m'mlengalenga.
5. Pang'onopang'ono kumangitsa minofu m'mimba wanu, kukoka m'mimba.
6. Vulani torso chapamwamba kuchokera pansi, atatsamira patsogolo. Nkofunika kuti masamba si kukhudza pansi.
7. Gwirani lachiwiri wina mu udindo uwu, ndiye pang'onopang'ono m'munsi kumbuyo.

Zidule za Trade ndi

Kupotoza pansi - wogwiritsira ntchito osavuta, koma kukhazikitsa, pali mfundo zina zabwino. Popeza mosamala mfundo olimba alangizi, mudzaona mphamvu ya zolimbitsa thupi ndipo amatha kupewa kuvulala masewera.

• Khalani minofu m'mimba wanu mantha. Izi munazipereka, kuthandiza mwamsanga iyende owoneka a maphunziro, ndipo kachiwiri - kuteteza akupanikizika pa m'munsi kumbuyo.
• Musataye pa khosi lake. Kusunga mtunda koyamba pakati elbows lapansi.
• Maondo torso wanu pamlingo kuti kukatola kuchokera pansi. M'mawu ena, kupewa kayendedwe mwadzidzidzi pamene anatola mutu, khosi ndi masamba phewa pamalo mosabvuta. Yesani luso patsogolo, ngati inu apangidwe mu theka. Tiyerekeze kuti imakoka nthiti kwa mafupa a chiuno, ndi kutulutsa kutalika kwa kupotoza, wogona pansi; Pokoka mpweya pamene akubwerera ku malo poyambira, kupitiriza kusunga m'mimba mwa suspense.
• Kuchita magulu onse pang'onopang'ono ndi ndende. Ambiri kubwereza udzakhala wokwanira.

Chigamulocho Crunch makina osindikizira

1. Kugona pansi, ikani manja anu pa m'mimba mwako ndi kukokera iwo pamodzi thupi. Zikatero, kanjedza ndikagone kwathunthu pansi.
2. Kwezani mapazi anu. Inu mukhoza mwina kusunga maondo anu akunga pa makona a madigiri makumi asanu ndi anayi, kapena kutambasula miyendo yanu ndi kuyesa kuwongola iwo.
3. Vulani mmunsi mwa torso kuchokera pansi, ntchito minofu m'mimba. Samalani: n'kofunika kupewa mavuto manja, kapena mutu. Ngati inu simungakhoze kuwuka mmunsi mwa thupi kokha kupyolera atolankhani, zikutanthauza kuti alibe mphamvu. Izi zimathandiza kuphunzitsa anthu wamba, "chakale" kupotoza pansi. Ngati amakhulupirira ndi osakwanira mphamvu ya minofu m'mimba, maphunziro kokha kungachititse kuti akungotaya mphamvu ndi mavuto zosafunika pa ziwalo zina za thupi.

An Baibulo zina ndi fitball

Ngati ankakonda kukacheza ndi masewero olimbitsa thupi kapena gymnastic awo mpira ndi luso kuchita kunyumba olimba, kuyesa kuchotsa kupotoza atolankhani chidwi kusintha zokambirana iwowo.

1. Pampando zolimbitsa mpira nakunkhunizira chested pang'ono kuti sapota (kuchokera mapewa kuti coccyx a) atagona pa unakhota feetball, ndi kumtunda kwa thupi (mutu, m'khosi, m'mapewa) anali pa mpirawo. Mawondo ndichotse, mapazi zina pansi ndipo anaikidwa pa lamba m'lifupi.
2. Kuchita kayendedwe tikambirane zimene ndi kupindika chikhalidwe pansi. Chitani adzayenera pang'onopang'ono mosamala monga zotheka Yosefera minofu m'mimba kukhalabe olimba osati kumira ndi gymnastic mpira.

More zosiyanasiyana

Monga ndi masewera olimbitsa aliyense zofunika (kuphatikizapo Kankhani akuluakulu, anyonyomala, lunges, kudumpha kuchokera kuletsa kunama, n'kupanga), kupotoza akhoza kukhala yosiyanasiyana. Yesani mitundu imeneyo kudziwa maganizo yabwino kwambiri inuyo:

• Cross-kupotoza ( "njinga"). Tsatirani sitepe ndi sitepe malangizo kwa woyamba, Baibulo tingachipeze powerenga, koma m'malo detachment munthawi yomweyo mapewa onse kuchokera pansi, tenga mkono umodzi ndi kutambasula kwa mbali ina (kumanzere - bwino, - kumanzere). Ena yabwino kugwira ntchito yonseyi mu mphamvu ndi kukhudza mapewa a bondo lolingana (ie, anachoka phewa - bondo chabwino ndi mosinthanitsa). Mwina - kulimbitsa thupi kwabwino zabwino oblique minofu m'mimba.

• Ofananira kupotoza pansi. Tsopano, kupitiriza kutsatira malangizo kwa Baibulo miyambo zochita, ikani mapazi mbali imodzi (maondo adakali wopindidwa mbamuikha pamodzi). Vulani mapewa anu pansi pa nthawi yomweyo monga mwachizolowezi. Popeza torso adzakhala pang'ono anatembenukira kumbali, mudzakhala ndi nkhawa mu mbali. Kodi ndi reps pang'ono mbali imodzi, ndiye kusinthana mwendo maudindo ndi kubwereza mbali inayo.
• Kupotoza ndi zochulukitsira. Kudzongoka ndi kutenga manja ake onse kulumikizidwa expander. Kukokera pansi, kupinda nsana wanu ndi minofu m'mimba Yosefera.