Kodi kuphunzira kuthamanga kudya?

Mwina inu, ngati ine, pa nthawi, mukufuna kuphunzira mmene kuthamanga mwamsanga, zikuchepa yatikhudza mwayi wina mu mpikisano. Pofuna kukhala mofulumira, kuwonjezera kuthamanga liwiro kwako chofunika osati kwa chikhutiro, mmene tingasonyezere masewera ena, tiyenera kufunsa funso chogwirizana. Kolowera zolondola si "tani kuthamanga kudya?" Ndipo "Kachitidwe kudya?".

Sitinabadwe ndi luso kuthamanga mofulumira, koma kumakhala kutengera kwa umenewu uli ambiri a ife. Luso ili amawaganizira ndithu, anapereka kuti chidzasintha, kuika khama pazipita mwa kuphunzira njira kuti kuwulula zinsinsi za mmene kuthamanga mofulumira.

Ife chitani mwachindunji tani kuthamanga mwachangu kapena kuphunzitsa wothamanga m'tsogolo. Tiyeni tiyambe ndi chiphunzitso ndi kusamukira Zochita mwachindunji kuthandiza kukwaniritsa chimene mukufuna.

Nkofunika kudziwa kuti pali zizindikiro ziwiri - cadence ndi stride m'litali, zomwe zimakhudza liwiro kuthamanga. Ndi kukula kutalika kwa phula la adzatha kuphimba patali ndi sitepe sitepe zokulirapo kuwonjezeka pafupipafupi kudzathandiza kuti iwo zambiri pa nthawi. Ndi mu ubwenzi woterewu ndi kuwonjezeka mu liwiro kuthamanga.

Chitani mwachindunji maseŵerowo.

Chitani anachita mu tandem:

Muyenera kukulunga ndi zana chala zotanuka m'chiuno mwanu kapena ntchito chidutswa cha yamachubu labala, atagwira manja ake, ndipo mapeto zosiyana ayenera kutsimikiza clamped mu manja a naye. Kenako, mukufunika akuthamanga, towing kuseri timu mwamuna, ndipo pang'onopang'ono kuonjezera liwiro awo kuyenda kwa malire pazipita. Analidi experimentally kuti njira imeneyi amatha kuonjezera liwiro kuthamanga ndi 10% kuposa wabwinobwino, athamangadi anaphedwa unaccompanied.

Chitani "thana":

Iwo m'pofunika kuti agwire mbadwa akuthamanga kudumpha pamalo otsetsereka a phiri kapena ndege masitepe osati mamita osakwana 30, moonetsetsa mmene kubala repulsion zala. Kuchita njira imodzi ayenera kubwereza osachepera khumi.

Zochita pa kudumpha, omwe ayenera kuchitidwa monga mkulu monga zotheka ndi mofulumira nthawi osachepera 10.

1. squat lapansi.

Amawerama ndi manja clasped kumbuyo mutu wake, kuchita masewera olimbitsa izi - ndi malo pachiyambi. Muyenera kulumpha mmwamba, kubwerera ku malo poyambira.

2. lunge lapansi.

Kudumpha anapangidwa kwa lunge malo kumene mwendo wina wadwala mwachidwi kutambasuka zonse, ndi ena kwambiri kuikidwa, ndi mapazi, thupi ndi mutu akukumana patsogolo. Jumping kusintha malo a mapazi ndi dziko lunge pa mwendo zosiyana.

3. yokhotakhota.

Anachita onse pa wina ndi miyendo iwiri. Iwo unazunguliridwa mu opendekera cones akulumphalumpha spaced pa 60 centimeter mtunda kuchokera kwa wina ndi kusintha mwadzidzidzi utsogoleri wa kulumpha.

4. Ndi mapazi alternating.

Anapangidwa kuchokera theka sitepe malo onse mu ndege yopingasa ndi choimirira. Iwo m'pofunika kuti apite kudumpha alternating ndi chikubweranso manja ake atapachikidwa mu mlengalenga. Yesani akudumpha, kuphimba ndi mtunda pazipita m'litali.

5. Mulitali miyendo iwiri.

Ikani mapazi anu phewa-m'lifupi padera, yesani kudumpha m'mwamba ngati n'kotheka mmwamba, kuthandiza yekha manja a sitiroko motsogozedwa zoyenda za thupi.

6. mwendo umodzi.

Ku malo a tsatane theka anachita kulumpha pa mwendo umodzi, kupinda pa nthawi ya ndege mu mwendo yachiwiri bondo, ndipo kuyesa kukhala ngati n'zotheka mu mlengalenga.

Kumapeto kwa nkhaniyi, kuyankha mafunso okhudza mmene kuphunzira kuthamanga kudya ine ndikufuna kuganizira zotsatirazi:

Kuphunzitsa sabata muyenera nthawi osachepera awiri, koma inu kupereka thupi lanu maola 24 mpumulo pakati workouts. Musaiwale kapena kusasamala anatambasula isanayambe kapena itatha thupi, chifukwa ndi zofunika. Anatambasula akhoza pang'ono tisaletse ululu minofu, komanso kuti imathandizira kukula kwa minofu misa.

Kumene, munthu aliyense, chifukwa cha chikoka cha chibadwa, angafikire pamakomo ena mu mpikisano. Koma pambuyo maphunziro, kuthetsa nkhani ya tani kuthamanga mofulumira, inu mosavuta kukwaniritsa zotsatira chovomerezeka ndi kumva zotsatira anakhumba pa ntchito.