Kodi kumanga miyendo mu nthawi yochepa?

Funso ndi mmene kutulutsa mpaka miyendo, eni chidwi ndi ng'ombe othina ndi kupereka akukumana chifukwa sagging ntchafu minofu. Kuchita izi, inu nthawi zonse tiyenera kuchita Zochita wapadera, koma ndodo olimba ndi kugula mtengo olimba zida si. Ayamikira mmene kutulutsa mpaka miyendo kunyumba, tiyeni kugonana chilungamo kuchita Zochita kunyumba popanda kugwiritsa ntchito zipangizo aliyense masewera.

Anyonyomala: Nsonga, momwe msanga kutulutsa mpaka miyendo, zochokera squat, pa zomwe katundu pa nyama ntchafu ndi quadriceps. Ndi masewera olimbitsa izi, inu muyenera kuti pang'ono ndi miyendo zake ndi dzanja malo zikudalira mukufuna kugwiritsa ntchito dumbbells. Ngati mwasankha dumbbells, akathyole katundu ndi kukokera iwo pamodzi thupi, ndi kuchita masewera olimbitsa ndi manja wotsikitsitsa katundu zabwino kuwoloka mzake. Choyamba zachifalansa, ndiyeno yambani pang'onopang'ono squat, ndi mmbuyo ndi mutu sayenera kusintha zinthu. Kukoka mpweya wanu, ndipo amayamba pang'onopang'ono adzauka, pang'onopang'ono exhaling, ndipo zabwino kubwereza Margolis Wheel nthawi zambiri.

Lunges: Chimodzi mwa malangizo bwanji kutulutsa mpaka miyendo, ndi kuukira imene muyenera choyamba kudzongoka, mapazi kusuntha, ndi kupititsa patsogolo zotsatira za manja akhoza kutenga dumbbell lolemera. Analimbikitsa kuchita lunges ndi phazi lolondola, mwendo ziyenera wopindidwa pa bondo, chifukwa kutenga kulemera. Ndipo pa nthawi anasamutsa kulemera kwa bondo kumanzere mmene ndingathere muyenera kumasuka, kotero kuti pafupifupi wokhudza pamwamba pansi. Atatsamira patsogolo, onetsetsani kuti mmbuyo ndi m'chiuno kumanzere akhoza kupanga mzere woongoka, ndiye maphunziro udzakhala wogwira mtima. Komabe, ngakhale kuukira okha ndi ophweka, pamene wokhulupirira thupi ayenera mobwerezabwereza nthawi osachepera makumi awiri lililonse mwendo.

Bridge: Kuti athe magulu angapo a minofu mwendo, mukhoza kuchita ndi kusankha "mlatho", ndi wokwanira chabe kugona chagada anu, miyendo wopindidwa, mapazi kukhudza pansi. Pang'onopang'ono Vulani ntchafu padziko pansi, kuyesera kuwanyamulira iwo monga mkulu ngati n'kotheka, ndi imeneyi tikulimbikitsidwa kukhala masekondi angapo.

Zochita zina: Malangizo bwanji kutulutsa mpaka miyendo suthera anyonyomala ndi lunges kuti tikwaniritse zotsatira akadakwanitsira m'pofunika kuchita magulu ena ntchafu ndi shins. Zochita zimenezo zimaphatikizapo kulumpha, koma choyamba muyenera squat pansi, kukhudza pansi ndi zala zanu. A kulumpha mmwamba analimbikitsa zikuchepa, kulera manja ake pamwamba pamutu wake, koma ngakhale oterowo zolimbitsa losavuta, ndi zofunika kuchita mphindi zosachepera khumi.

Tsatirani kutulutsa mpaka miyendo, tingaone ntchito kuchita bwino mpando. Phinduza mpando kumbuyo kwa iye, atatsamira pa mbali kumbuyo, kupumula pa mkono wake lamanzere, ndiye musati kukankha mapazi awo mmwamba, kubwereza gululi, woyamba ndi phazi limodzi, ndiyeno - wina. Ku udindo uwu kuyambira angathe kuchitidwa, kuchita masewera olimbitsa thupi zina, kupinda bondo lamanzere malire, ndiye kukweza mwendo wanu kuti ntchafu zanu likufanana ndi pansi.

Mu malo thupi ayenera kupitiriza masekondi angapo, kenako mukhoza kubwerera malo ake apachiyambi. Thupi gwero ayenera kubwereza nthawi fifitini, ndipo ngati muli ndi chidaliro mu uziyenda wabwinobwino wa vestibular zida, mpando ndi onse, simungathe ntchito. Iye yekha ayenera kuonetsetsa kuti muli moganizira maphunziro, mwamtheradi kuganiza za kufunika kukhalabe olimba. Chinthu chachikulu - kukhala chipiriro, ndi pa ntchito tsiku ndi tsiku lopangira zokambirana, mwezi, mungathe kusintha mawonekedwe a miyendo, kuwapanga mpweya kwambiri.