Mophweka kwambiri Zochita kwa lathyathyathya m'mimba

Ndani mwa ife si ndimalota wa mimba athyathyathya ndipo m'chiuno wochepa. Mu maloto, ndipo ife tikhoza kuwona momwe anthu makwinya owonjezera kutha, ndipo mukhoza kuvala mitu poyera ndi kusonyeza atolankhani wanu. Koma mimba lathyathyathya - ichi ndi chiyambi chabe. Zochita pa lathyathyathya m'mimba zikutanthauza yokha amasonyezera pa akatumba onse m'mimba. Padziko yaikulu ya rectus pamimba ndi mosabisa, amene lagawidwa mabwalo n'kupanga minofu connective. Mbali ndiye muli obliques, rectus chimene chingamuthandize kukhala thupi tilts pambali.

Popeza minofu monga mmene atatu, ndiye kutulutsa mpaka atolankhani ndi kupanga lathyathyathya m'mimba muyenera akonzedwa zokambirana. zolimbitsa aliyense amachita kapena pansi kapena pamwamba pa minofu rectus. Pali ngakhale chilinganizo ndi: pamene inu kukweza miyendo (mawondo), ndiye tilimbikire ntchito pansi ngati Nyamulani thupi, zimachitikadi pansi atolankhani. A slanting ABS Zochita kwa katundu ntchito opendekera kayendedwe ka thunthu ndi miyendo. Pakuti katundu yachibadwa kuthana ndi katatu pa mlungu kwa mphindi zosachepera 30. Komabe, ngati katundu sititenga, ndiye muyenera ziwonjezeke kwa nthawi 4-5 sabata kwa mphindi 45. Tiyeneranso adzanyamula kukumbukira kuti Zochita kwa lathyathyathya m'mimba sikungakuthandizeni popanda kudya pang'ono.

An ulamuliro zofunika: chida chilichonse m'mimba kuchita monga inu kutulutsa. Inspiratory malo a mpweya m'mapapo zina ndi yopindika moyenera torso ndi. M'pofunika kutsatira m'chiuno. Posankha masewera olimbitsa thupi kumva kuwawa kapena kusamva bwino kumbuyo, inu m'malo ndi wina wofanana. Ngati tsiku lotsatira pambuyo sukulu panali ululu, ndiye chizindikiro cha mavuto aakulu ndi izo. Apa sitima, kunyalanyaza ululu, simungathe kwenikweni kupita kwa dokotala. Ndi ulamuliro zofunika kwambiri. Ndi chiwerengero cha Zochita: kusankha Zochita pa malo chapamwamba ndipo m'munsi wa atolankhani ndi mbali (oblique) minofu. Kodi waika atatu 15-20 kubwereza. Ngati izi kwambiri kwa inu, kuchita zinthu zochepa, koma osachepera 10 kubwereza sangakhoze kuchita, sadzakhala ntchito iliyonse.

Zochita Mavesi kwa lathyathyathya m'mimba:

Kupotoza (dinani chapamwamba minofu). Kunama pansi, mawondo anu ndi miyendo m'munsi anagona pa benchi, manja ake anawoloka. Pang'onopang'ono vula pansi kumutu ndi kumbuyo chapamwamba. Onani muyenera pa denga ndipo siinafike khosi ndi chifuwa, kupinda torso wanu. Kwathunthu safuna kukhala pansi, ndi monga kuchokera pansi monga mukhoza ndi kubwerera ku malo kuyambira kusunga mutu wanu pa kulemera.

N'zosiyana kupindika (AB pansi). Pogona pansi, mikono anatambasula pamodzi thunthu. mawondo wopindidwa, tukulani ndi kuumirirabe kulemera pang'ono. Kumangitsa minofu m'mimba anu ndi kukoka maondo anu m'chifuwa chanu, kutukula mafupa a chiuno. Mapazi ayenera nthawi zonse ndichotse pa makona a madigiri 90.

Opendekera kupindika (kwa minofu oblique). Izi Zochita pa ntchafu ndi mimba makamaka zothandiza akatumba onse m'mimba ndi m'chiuno. Kunama pansi, mawondo anu ndi kuika mapazi anu pansi, manja kumbuyo mutu wake. Kwezani mutu wanu ndi mapewa, ndiye kukoka phewa kumanzere kwa m'chiuno bwino. Pa amaundana pamwamba ndi kubwerera ku malo ake apachiyambi. Choyamba kupanga mndandanda wa kubwereza mu njira imodzi ndi kenako ena, koma n'zotheka Njira pakati kubwereza osiyana.

kuyenda ulendo mbali (kwa minofu oblique). Kugonera pansi pa mbali yake, kutsamira elbows wanu wopindidwa dzanja pansi. Mkono ena anawonjezera pamodzi ndi thupi. M'pofunika kuukitsa thupi monga mkulu ngati n'kotheka likuvutika minofu m'mimba, popanda kukopa dzanja kapena phazi. Pamwamba muyenera kukhala ndi kuwerenga asanu, ndipo kenako nkubwerera pang'onopang'ono udindo poyambira.

Kwambiri bwino kumathandizanso Zochita kwa m'mimba msomali mpira. Today pali zoposa Zochita khumi ndi maofesi lonse, zimene zingakuthandizeni muchisiye makutu osafunika m'chiuno ndi kukwaniritsa mawonekedwe abwino a pamimba.