Kodi mungathe aima izi masekondi 50? Limene limati kwambiri za thanzi lanu

Mukuyang'ana kwa zolimbitsa yeniyeni kuti adzakupatsani ntchito yaikulu mu mawu a thanzi? Muyenera kuchita yabwino kwambiri kuchotsa mimba chachikulu, kulimbitsa pachimake (m'mimba minofu ndi kuchepetsa kumbuyo) ndi kusintha kaimidwe wanu? Ngati ndi choncho, ndiye lamba ndi ntchito yabwino kwa inu.

Anthu ambiri amaganiza kuti minofu m'mimba pankhani pakati. minofu izi Mbali yofunika kwambiri, koma pali ena amene mbali yofunika kwambiri mu mphamvu ya pakati. Choyamba, ndi minofu ya m'munsi kumbuyo, matako ndi ntchafu. Podziwa ichi, inu ayesetse kuchita womberani, "Mzere", ndipo ngati iwe sungakhoze kuwagwira udindo uwu masekondi osachepera 50, ndiye inu sachedwa matenda aakulu.

Kodi thabwa?

Tisanakambirane ena mwa mavuto awa thanzi, tiyeni choyamba tipeze chimene kwenikweni thabwa. Mawonekedwe lolondola ndi zofunika kudzapeza womberani. Kuphunzira kugwira bala kudzakuthandizani patsogolo pachimake, glutes, hamstrings, malire kaimidwe ndi mawonekedwe wonse.

Kuchita bala, kutenga yomwenso chigonere, ndi kusungira malo amenewa. Thupi lanu lili kuti mukhale munzere mu mzere wolunjika. Kuti tichite zimenezi, tsatani ndondomeko izi:

1. Khalani elbows wanu mwachindunji pansi mapewa anu.
2. Ikani dzanja mu mzere ndi elbows wanu.
3. Kumangitsa minofu yanu m'mimba, matako ndi ntchafu (musaiwale kupuma bwinobwino).
4. Khalani olondola mawonekedwe n'kupanga. Oyamba sayenera masekondi 20-30, koma cholinga chizikhala osachepera masekondi 50.
5. Kodi kupinda mutu wako, mapewa ndi m'chiuno.

Ofooka pakati kumabweretsa kaimidwe osauka

Osauka kaimidwe - chizindikiro wowala wa pakati ofooka. Inu muli zonse ndawawonapo anthu ndi kaimidwe zoipa, ndipo pali zifukwa zambiri zimene zingachititse izi. Ena mwa iwo monga nkhawa kunyumba ndi kuntchito, slouching pa gome, ndi ngakhale kwambiri wofuna zapamwamba.

M'munsi mmbuyo ndi minofu m'mimba chingatithandize ziziyenda msana. Ngati minofu ndi ofooka, izo zimatipanga ife slouch. Nawa ochepa nsonga kukuthandizani kusintha kaimidwe lanu:

• Tsatirani mowa tsiku lililonse.
• Imani mowongoka.
• Kwezani mutu wanu.
• Gwirani foni tizionana maso ndi maso.
• Kuvala lamba, amene kumalimbitsa kumbuyo.

Ululu mbali m'munsi m'chiuno ndi pakati ofooka

A umboni wa kufooka kwa pachimake - ululu kumbuyo. Kupindika wa lumbar msana kusokoneza ngale. Kupweteka kwa msana m'munsi ndi limodzi mwa mavuto ambiri thanzi.

Kulephera kusintha pachimake kungayambitse mavuto aakulu. Nawa ochepa nsonga amene angathandize kulimbitsa pachimake ndi kuchepetsa kumbuyo:

• Zochita (mwachitsanzo, ntchito za m'chiuno zazikulu olimba);
• bwino kaimidwe;
• udindo akadakwanitsira akagona;
• kuchuluka kusinthasintha;
• ndipo, ndithudi, ntchito ya njanji.

Osauka bwino - chizindikiro china cha pakati ofooka

Ngati pachimake minofu yanu ndi ofooka, ndiye momwe mungayembekezere iwo ziziyenda thupi lanu? Osauka bwino n'kovuta kuchimvetsa. Momwe ife kukhalabe olimba ndi ntchito maganizo athu, pamodzi ndi kayendedwe mgwirizano pakati pa mbali zosiyana za thupi lathu.

Pano pali njira mwamsanga onani olimba. Tsatani ndondomeko izi.

1. Kwezani mwendo umodzi patsogolo.
2. Kusuntha izo pambali.
3. Tengani chomwecho phazi kumbuyo.
4. Kukhotetsa bondo chomwecho pa makona a madigiri 90.

Ngati simungathe kuchita zimenezi yophweka, monga sizigwirizana ndi muyezo wa thupi lanu, ndiye nthawi kulimbitsa pakati minofu yanu.

Kulephera kukoka m'mimba ndi chizindikiro cha pakati ofooka

Zoonekeratu chizindikiro cha pakati ofooka - ndi kulephera kumaliza ntchito yonseyi pa Anabweza m'mimba. Pamene inu Chitani izi, kuyembekezeredwa kuti m'mimba ayenera kugwera mu. Mumachita izi mwa kutsatira kupuma zachilengedwe, minofu m'mimba ndi kukoka mu malangizo a msana ndi kuligwira. Ngati simungathe kutero, ndiye kuti muli ndi pakati ofooka.

Kufooka ambiri a minofu yanu pakati kungabweretse mavuto aakulu ngati sitisintha. Kungakupatseni masewera olimbitsa thupi adzasintha zinthu m'nkhani ino - ndi thabwa. Ubwino pochita zimenezi chodabwitsa. Inu osati kulimbikitsa pakati wanu, komanso m'munsi mmbuyo ndi thupi chapamwamba, mwayi wanu kupewa choipa, kwambiri kusintha kaimidwe wako ndi kuchotsa mafuta pamimba.

Chofunika, kapamwamba zikhoza kutheka kulikonse. Inu simusowa masewero olimbitsa umembala, mphunzitsi, kapena zida zilizonse. Mukufunika ndi danga ang'ono, kuti atha kuyambitsa kuchita masewera olimbitsa thupi ngakhale kunyumba. Monga mukuonera, mulibe zifukwa kupitiriza kuchedwa makalasi. Mukayamba kuchita mowa, zidzakhala anaona kusintha: chikhalidwe chanu thupi bwino, komanso thanzi akukhudzidwira.