Kodi kukhala pa twayini bwino mtanda? Anatambasula, nakhulupirira pa mtanda twayini

Twayini ndi njira imodzi kuonetsa kusinthasintha kwa thupi. Iliyonse mtsikana akufuna kudabwa aliyense ndi kutambasula zawo, kusiya chidwi. Twayini ntchito m'minda osiyanasiyana amene - olimbitsa kuvina, masewera a karati ndi kuvina. Nthawi zina yopingasa kapena kotenga amang'amba - ndi mbali yaikulu ya kulankhula. Koma ochepa mukudziwa momwe bwino kukhala pa twayini mtanda popanda kuwononga thanzi.

Kodi mtanda twayini?

Mtundu wa chingwe imatengedwa kovuta kuchita, ambili alibe zokwanira mphamvu kukwaniritsa chotsatirachi. Panopa chinthu chachikulu - kuika patsogolo pake cholinga ndi kukhala okonzeka kugwiritsa izo. Koma pampando twayini mtanda ndi chimene chimaoneka? Yopingasa twayini ndi miyendo kwathunthu linatha padera mu malo mosapumira. Pali zosiyanasiyana Zochita kopirira ndi kutambasula minofu kuti cholingachi liwiro.

Malamulo zofunika pa njira ya twayini mtanda

Yakuti kwenikweni pampando twayini mtanda si bwino, kotero muyenera kutsatira malamulo ochepa kukuthandizani kukwaniritsa chimene mukufuna mofulumira kwambiri.

1. Pitanibe minofu. Popanda anatambasula mu nkhani palibe sanali kuchita, makamaka twayini lapansi. Zochita izi zidzathandiza kuti konzekera thupi lonse. Chifukwa chaichi ife kupanga magulu angapo zosavuta: akuthamanga malo, thupi tilts ndi kukankha mapazi awo pambali. Kupeza phindu awiri, izo tikulimbikitsidwa kuti konzekera pambuyo cardio.

2. Daily maphunziro. Pa funso mmene pampando twayini mtanda, yankho limodzi - masewera olimbitsa thupi, tingayambe bwino. Ndi zofunika kutambasula nthawi iliyonse ufulu masana. Choyamba ndi kuphunzitsa tsiku lotsatira, ndipo pamene thupi wayamba ntchito maganizo - tsiku lililonse.

3. zovala. Mmene munthu amavalira mpaka pa thupi, ndipo zotsatira zake zomalizira zimadalira. Monga zambiri ayenera kukhala mu chipinda ofunda, pambuyo atavala lotayirira T-sheti, thalauza ndi masokosi. Monga kulola masokosi kuti kuzembera pansi, amene ali ndi ubwino kutambasula, choncho ndi bwino kuti amakonda pansi pamphasa. Pepala ziyenera kulamulidwa, mukatero angachigwetse Mitsemphayi.

4. chitani pamodzi. Magulu anali chidwi kwambiri, mukhoza angagwirizanitse kwa izo mnzanu. Munthu wodziwa zambiri ndikuuzani inu momwe kusunga kaimidwe bwino ndi kuchita mtanda twayini. mnzake alemba pa mapewa ndi miyendo, lomwe limathandiza kuti kuzama kwa twayini.

5. Kodi musawafulumizitse. Mu afunika kudziwa muyeso, inakwaniritsidwa pa kutambasula minofu. Kwambiri kuthamanga kwambiri chingandithandize choipa, kenako kusiya zolimbitsa thupi kulikonse kwa nthawi yaitali.

6. Kunja. Pamwamba chingwe, mukhoza ntchito mu chete ndi malo aphokoso, izo zimatengera zokonda za munthu. zinthu ayenera kuuzira. Only mu chitonthozo cha anthu adzatha kuganizira thupi lanu ndi mphamvu. Mwachitsanzo, ena makalasi opanda nyimbo mokweza ndi TV.

Zochita za twayini mtanda

Aliyense kulimbitsa thupi ayenera kuyamba ndi kutha ndi anatambasula, makamaka twayini, kumene katundu lonse imagwera pa elaboration minofu mwendo.
Kupewa mavuto monga Mitsemphayi chinang'ambika ndi fractures minofu, muyenera choyamba konzekera thupi. Sitifunika kuchita Zochita zonse mwakamodzi.

"Mavu"

IP: mapazi onse kuposa mapewa, zala - pambali, chakuya squat. Phazi mbamuikha pansi, ntchafu ndi kufanana kwa pansi, mawondo zikuchitikanso pa dzanja. Mmalo awa, muyenera kutambasula elbows wake pa maondo ake, pamene akukankha mafupa a chiuno patsogolo. Izi zidzathandiza kuti kutambasula minofu m'chiuno. Ntchitoyi ithandiza kuti ayambe kuphunzitsidwa kwambiri kwa loto wokondedwa - pampando twayini mtanda.

Cholimbana flanks ndi

IP: mwendo umodzi anatambasula pambali pa ena (wopindidwa mwendo) tikukamba za thupi. Phazi kwathunthu kuika pansi ndi ntchafu lidakali kwa pazipita lapansi. Pambuyo masekondi 30, kulemera thupi umasamutsidwa ku mwendo chachiwiri. Ntchitoyi zikhoza kuchitika pang'ono mosiyana: siteji wake suzima kwathunthu pansi ndi phazi apuma pa mkati mwa phazi, Yosefera minofu mu bondo olowa.

"Chule"

IP: kukhala pa maondo ake, mipiringidzo - mbali. Mawondo kuwetedwa mu dzanja ndi kuvala mipiringidzo manja zina pansi. The kumathandiza kupeza ngodya zabwino pakati pa ntchafu, mwendo m'munsi ndi thupi akhale molunjika. Pamafunika thandizo ena, amene amakhala pamwamba. Tsopano tiyenera kuyesa kumasuka minofu ndi okondedwa adzakhala kusunga malo olondola a mafupa a chiuno ndi. Njira iyi ndi pang'ono chopweteka chifukwa cha groin Tambasula. Sayenera kuthamangira.

Kwa amene sindikudziwa momwe pampando twayini mtanda, koma akufuna kuti thupi ndi zovuta. M'pofunika kuchotsa mtanda, ili bondo ndi kukoka mwendo pambali. phazi ndi mbamuikha wonse pansi. Tambasula akhale mphindi zosachepera 3, kusintha miyendo. Komanso mokoma kuchotsedwa bala wachiwiri ndi mwendo kachiwiri imakula.

"Gulugufe"

IP: pansi, miyendo ndichotse pa maondo, mapazi ogwirizana. Chidendene maximally omangika kwa thupi, mabondo mbamuikha pansi ndi manja ake. Kumbuyo si maondo, ndipo unachitikira mu malo woongoka. Pamapazi ndi anaika manja ndipo anapanga anawerama pang'ono. The kumbuyo molunjika ndi maondo mwamtundu wonse pansi. chida ichi chikuthandizani kutambasula mkati ntchafu ndi groin tendons kuonjezera kusinthasintha.

"Kwambiri"

IP: pansi, miyendo molunjika, linatha mu dzanja, zala kulozera molunjika mmwamba. Manja anatambasula kutsogolo, ndi otsetsereka pamaso pake. Tiyenera kuyesetsa kukhudza pachifuwa pansi ndi kukhala mu udindo uwu kwa mphindi zochepa. Zida wotambasula anapanga motsatana ndi mwendo umodzi, kenako - wachiwiri. Wina akayesa kuti amvetse manja phazi ndi kuchita otsetsereka 10 waika 5. Ntchitoyi angathandize kutambasula mbali mkati ndi kumbuyo mwa ntchafu ndi kumbuyo tendons bondo ndi zochita ngati yopingasa ogwira anatambasula pa twayini lapansi.

Kukhudza zala zanu

PI: chiliri, miyendo molunjika, mapazi - pamodzi. Ndi pamalo otsetsereka a pansi - m'pofunika kuyesa kulalikira kwa zala. Mawondo akhale molunjika, ndipo pa chilichonse ngodya kufunika kokhala mu udindo uwu masekondi 40. Ntchitoyi tingachite ndi munthu mwendo wopindidwa, amene ali zotsatira zopindulitsa pa minofu ndi tendons mu bondo.

Elbows kukhudza pansi

PI: ataima, mapazi - phewa-m'lifupi padera. Miyendo akhale molunjika, ndipo pamene inu amatsamira patsogolo mukufuna kuyesa pofuna pansi ndi manja ake. Mmalo awa ayenera kukhala zotheka zosinthira ndi kuika elbows wake pansi. Ataima, anapanga otsetsereka ndi akakolo a ima pamzere - tiyenera kuyesetsa clasp manja awo. Njira iyi ndi mbali imodzi yofunika kwambiri ndipo anachita pamaso amang'amba. Izo zizichitidwa nthawi 10 waika 5.

Machenjezo kwa oyamba

Simuyenera pampando twayini ndi zikuchepa, izo si zinali ndi zotsatira zabwino, koma kuvulaza minofu ndi Mitsemphayi. Mwatsoka, anthu ambiri, palibe funso mmene pampando twayini mtanda chifukwa cha dongosolo thupi lawo sinafike kukhala Tambasula wathunthu. Pankhaniyi, ndi thupi n'zosatheka kukhala pa twayini mtanda wonse, kaya chiwerengero ndi nthawi ya maphunziro.

Nsonga oyamba

Muyenera kukhala oleza mtima kwambiri, chifukwa amang'amba ku Poyamba sizigwira ntchito. Nthawi zina n'zotheka kukwaniritsa chimene mukufuna miyezi yowerengeka maphunziro kukana, osati maola. Pakuti kusintha, Ndi bwino kuchita linagawanika pa khoma, kutambasula miyendo kutsogolo khoma, ngati kuyesera kuchita linagawanika. Kuchita Zochita zina ndi chovomerezeka pokhapokha kumverera kwa mavuto minofu ya miyendo.

Twayini ana

Achinyamata ambiri amakhulupirira kuti ana akangobadwa kusintha ndipo iwo safuna maphunziro twayini. Izi kwambiri kusocheretsa chifukwa mwana ayenera kuphunzitsidwa kuphunzitsa bwino kukhala pa izo, ndipo anatambasula pa twayini mtanda kukuthandizani. Ngati ana amakonda kusonyeza kuti kuyambira ali mwana, iwo adzakhala osiyana ndi anzawo plasticity mosavuta. Nthawi yabwino mwambo wa mwana ku masewera - zaka 5-7, pamene minofu ndi zotanuka kwambiri. Makalasi umachitika nthawi zonse, ndipo muyenera kuyamba ndi Zochita kusinthasintha.