Nawuza kwa miyendo ndi matako: Zogwiritsira zokambirana, ndipo amakambirana mphamvu ya

Amene kayendedwe pazikhalanso yabwino nawuza kwa miyendo ndi matako? Zochita pa mphamvu ndi kupirira, amakonda alendo zonse gyms, si nthawi zonse sitingakumane ndi zotsatira mofulumira ndi appreciable - miyendo kukhala mabvuto ndithu dera kwa ikukoka, kotero ochiritsira ndi zolimbitsa kusinthidwa ayenera zidzawonjezedwa zinthu za anati yoga ndi Pilates. Tikupereka osiyanasiyana zonse zinalengedwa ndi kutsogolera American olimba mabogi.

wankhondo III

Izi ndi tingachipeze powerenga anati yoga kaimidwe, amene analimbikitsa kuyamba zovuta kapena superset umalimbana kuphunzitsa minofu ntchafu ndi shins. kunoko mlungu miyendo adzakhala yabwino kwambiri ngati inu kuwonjezera gululi kumodzi chizolowezi bwino. "Wankhondo III" amalola osati kumangitsa minofu ya m'madera mabvuto kuchokera mchiuno pansi, komanso kukhalabe minofu kamvekedwe m'nyuzipepala.

• Imani ndi mapazi anu pamodzi. Ndiye kukweza mwendo lako lamanzere, kukoka sock ndi kunyamula thupi ena onse kudzongoka bwino mwendo. Pitirizani kuukitsa mwendo kumanzere ndipo tsitsa mutu ndi torso bola mpaka thupi ndipamene molunjika yopingasa mzere mutu kwa mapazi. Khalani mikono yanu kufanana kwa mbali. Muzichita ndi ABS ndipo onetsetsani kuti kumanzere ntchafu, bondo, atavalanso zoteteza ndi zala pa mzere womwewo. Khalani mu udindo uwu, akuyang'ana pansi ndi kubisila wanu wowongoka kwambiri. Nkofunika kuti bondo lamanja osati anaweramuka kwathunthu; pakati yokoka imagwera pakati pa phazi. Kusunga aima kwa mpweya asanu, ndiye pang'onopang'ono kubwerera kuimirira.
• Kusintha phazi ndi kubwereza.

Kutchire kukakumba ndikafuna kudzithandiza "mpando"

Ngati mukufuna nawuza kwa miyendo ndi ntchafu ndi amene safuna dumbbells ndi projectiles zina, kulabadira zolimbitsa thupi imeneyi. Kutchire kukakumba ndikafuna kudzithandiza "mpando" ndi mbadwa ya anati yoga, safuna zida zoonjezera kwa izo. Pa dzanja lina, ngati muli mosavuta mpando kwambiri wamba kuchita squat izi zosavuta.

• Yambani naimirira ubwenzi ndi nsana wake ku mpando (mungachite popanda), mapazi ake pa m'lifupi lamba. Kugwirizanitsa ndi thupi pa mapazi anu, kukokera m'mimba mwako ndi kukhotetsa torso kutsogolo pamene pang'onopang'ono kutsitsa m'chiuno ndi matako motsogozedwa mpando mpando. Lekani kusanachitike pansi, kenako mudzabwere kuimirira, musaiwale Usatong'olere minofu auwe lonse womberani.
• Kuchita waika atatu 10-15 kubwereza.

Cross lunge mu mphamvu

Lunges - tingachipeze powerenga mtengo slimming pansi, koma iwo ali wonyong'onya kwambiri ndipo angathe kuyambitsa kunyong'onyeka kwa anthu amene amakonda kayendedwe zazikulu ndi zosintha chidwi. Pofuna Imanyansidwa, yesani mtanda lunge mu mphamvu - zachilendo, koma ndi zotheka ndithu thupi onse amene akufuna kugula mitundu wokongola ndi chachikazi.

• Imani ndi mapazi anu m'lifupi lamba. Patulani phazi lolondola diagonally kumbuyo, ngati mapazi anu anali pa ulonda oyimba mivi kulozera 7:00. Mawondo ndiponso kuti udindo choyambirira cha kuukira. Sunthani torso anu patsogolo pa makona a madigiri makumi atatu ndipo ndinamugwedeza mmwamba ndi pansi nthawi 10-15. Limbitsani ndi kutembenuka madigiri 180 kotero kuti phazi yoyenera kutsogolo. Kachiwiri ukutsika mu malo chakale cha kuukira.
• Anagwedeza mmwamba ndi pansi nthawi 10-15 lililonse dzanja, amalize akonzedwa. Kuchita waika atatu.

Low lunge ndi miyendo molunjika

Njira iyi anachita mu kuimirira. Nkofunika kukumbukira kuti zabwino mtengo slimming pamimba ndi miyendo nthawi zonse amakhala minofu mavuto makungwa (makamaka atolankhani) mu ntchito yonseyi; otsika lunge ndi miyendo molunjika si zosiyana kwa lamulo limeneli.

• Imani ndi mapazi anu m'lifupi lamba. Ndiye mmbuyo pa phazi mmbuyo ndipo anatsitsanso mu udindo kuukira kuwayika bondo lako lamanzere pa bondo la. Kwezani dzanja molunjika pamwamba pa mutu wanu ndi kutsamira kutsogolo miyendo ndi. Muzilankhula chifuwa kutsogolo kwa m'chiuno ngati manja kufika kutsogolo kupita m'tsogolo. Kwezani mwendo pamene kuwongola kumanzere. Gwirani udindo uwu kwa mpweya atatu ndipo kenako nkubwerera ku udindo kuukira.
• Kodi kubwereza atatu, kusintha miyendo ndi kubwereza tsidya lina la Anatipatsa.

Lunge "skater"

Limatithandiza kwambiri mlandu zabwino mwendo akugwira ntchito minofu yonse ikuluikulu ya ntchafu ndi shins.

• Yambani naimirira chiliri, mapazi phewa m'lifupi padera, mikono pa mbali yanu. Chinthu chachikulu kumbuyo ndi mwendo lake lamanzere, ndipo anawoloka izo diagonally kuti phazi lolondola. Pa nthawi yomweyo kukoka dzanja molunjika ndi chammbali, ndipo dzanja lake lamanzere unakhota pa chigongono ndi kuziyika izo pa ntchafu bwino. Pitani ku lamanzere ndi mtunda wa 60 masentimita, ndiyeno kubwerera ku malo ake apachiyambi.
• Bwerezani pa mbali inayo. Kodi waika zitatu 20 kubwereza.

Nyamulani mwendo

Izi adzapereke mapazi amafuna limodzi chinthu - mpando. Chitani umalimbana anaphunzira quadriceps wofunika kwa amene ndimalota za saizi ndi miyendo ang'ono onse.

• Kudzongoka, akukumana mpando. Kwezani phazi lanu lamanja ndi chidendene Taphunzira pa mpando. Onetsetsani kuti bondo lako lamanzere si kudzatha, ndiye kukweza phazi lako lakumanja mpando ndi kukoka mwendo mpaka mukumva mavuto quadriceps lapansi. Akugwira mwendo anakweza mu mlengalenga, weramitsani bondo lako lamanzere ndi kuwongoka pang'ono kwambiri, sindiye kutsogolera kuti ataweramuka mtheradi.
• Kodi 10-15 kubwereza, ndiye kuchita masewera olimbitsa thupi ndi mwendo wina. Yovomereza waika atatu.

Nawuza kwa miyendo varicose

A zosiyanasiyana lunges ndi anyonyomala - ndi zinthu tingachipeze powerenga ndi amphamvu kwambiri amene akhoza mu nkhani masabata kuti matako zotanuka ndi ntchafu - ang'ono. Koma pali nthawi ngati katundu wolemera miyendo basi contraindicated. Ndipo koposa zonse tikulankhula za mitsempha varicose.

Ngati inu nokha pa mapazi a mtima "kangaude" kapena "asterisk", tiyenera kuyamba kuyang'ana kwa mitsempha. Ngati omaliza lalikulu buluu veined khungu, pasakhale chowapweteka kupita dokotala-phlebologist ndi Mukalongosola, izo siziri ngati chikhalidwe chanu sizachilendo mtima matenda - varicose mitsempha. Pamene wakhala akudwala matenda anazunzidwa chisakhale angathe kukhumudwa: ngakhale pamene matenda sangakhale ndi ufulu kuchita masewera, chinthu chachikulu - kusunga malamulo osavuta komanso kupewa magazi kwambiri alandira malekezero m'munsi.

Analimbikitsa nawuza akatswiri kwa varicose mwendo zikuphatikizapo mitundu zotsatirazi zolimbitsa thupi:

• oyenda kuyenda (kuyenda);
• makalasi pa njinga yosasuntha kapena elliptical mphunzitsi;
• kuthamanga pa udzu kapena pa matayala ndi;
• zolimbitsa uliwonse umene unachitika mu atakhala kapena kunama malo.

Reviews

Monga ulamuliro, ochuluka a ndemanga oipa iwo omwe amakhala osiyana, amadwala matenda mtima. Popeza kuti pafupifupi aliyense adzapereke otchuka kwa manja, mapazi ndi atolankhani zikuphatikizapo lunges kuvomerezedwa ndi anyonyomala, akazi ambiri ayamba kukhala ndi moyo wathanzi, mwadzidzidzi kupeza kuti banjalo M'malo mwake, likuipiraipira. Momwe mungapewere akuchuluka a boma matenda, m'mbuyo chitukuko cha mitsempha varicose ndipo nthawi yomweyo kupitiriza masewera maphunziro zonse? Tsatirani malangizo mwa akatswiri odziwa ndi amene mwayi omwe anagonjetsa vuto la varicose mitsempha patsogolo komanso ankalankhula mawonekedwe ankafunila.

• Pewani kulemera maphunziro ndi zitsulo. Ngati ndinu wotsimikiza kuti yekha zolemera ndi zipolopolo ena katundu kudzakuthandizani kuonda ndi kukwaniritsa zokongola zooneka miyendo, onetsetsani kuti isanduke pulogalamu olimba aliyense cardio ndi kuchita lako lamanja yachibadwa pambuyo akamaliza mphamvu zovuta zokambirana. Ndi bwino yoti makalasi cholinga pa njinga yosasuntha kapena matayala, komanso wamba kuyenda mofulumira. Iwo m'pofunika kuvala wapadera psinjika chovala (masitonkeni, tights) pa nthawi ya thupi lanu, ngakhale izo zangokhala mwachidule ndi kulipiritsa kwa mapazi.
• Ngati nkotheka, kuthetsa zinthu monga yaitali anakhala ku kapamwamba, sitapy, kupotoza ndi lunges. Ngati zimenezi sizingatheke, taphunzira kutchulidwa Zochita ndi cardio.
• Ngati ntchito pa moyo wanu zikusonyeza ubwenzi yaitali kapena atakhala mu malo amodzi mosalekeza, yesani nthawi kuti adzapezekepo falitsani kulemera imene imagwera pa mapazi ake, ndi zidendene ndi ku masokosi lapansi. Kuti tichite zimenezi, mitanda pang'onopang'ono chidendene kuti chala.
• Pewani kuvala nsapato ndi zidendene mkulu kapena kugwira zitsanzo zofanana kwa Kawirikawiri wapadera.

Kumbukirani kuti thanzi lanu - mmanja mwanu. Makalasi zoona masewera thandizo kuti mukhale ndi thanzi kwambiri kwa zaka zambiri.