Nice ndi lathyathyathya m'mimba. Zochita kwa minofu m'mimba

Atsikana ambiri si nthawi zonse osangalala ndi chithunzi ake - penapake izo siziri zolondola ikulendewera, kum'mamatira, koma si kokwanira. Nthawi zambiri, malo vuto ndinu yemweyo - ndi malo a pamimba ndi matako. M'mimba kazivutitsa zambiri, makamaka ndi vuto anakumana ndi amayi achichepere amene mukufuna kuti ayambenso mogwirizana ndi kulimba. Choncho, pasanapite nthawi iwo akuyesera kuchita masewera olimbitsa thupi. Ndikuiwala malamulo ambiri ndiponso mfundo zofunika. Kuti panalibe vuto la m'mimba minofu Zochita ndi makhalidwe zawo sitiyenera kuiwala.

Zochita kwa minofu m'mimba ayenera kuyamba ndi pang'ono zochangamutsa thupi lonse. Kuti zimenezi zitheke, njira zotsatirazi zimagwiridwa:

1. Mapazi phewa m'lifupi padera, manja pa lamba wake. Sunthani mutu wanu kumanja ndi kumanzere. 5 otsetsereka mbali udzakhala wokwanira. Ndiye tilts mmbuyo ndi mtsogolo pa nambalayi a reps.
2. Mahi manja - woyamba kutsogolo, ndiye m'mbuyo. Kotero inu ntchito paphewa ndi sprains simukhala.
3. The otsetsereka a thupi kumanja, kumanzere, kutsogolo ndi kumbuyo. 5-7 otsetsereka mbali udzakhala wokwanira.
4. Anyonyomala. Mapazi phewa-m'lifupi padera, mikono patsogolo. mapazi ayenera kufanana. Squat, kotero kuti chidendene si lokhazikika pansi. 10 kubwereza abwino zochangamutsa.

Kugwira kulimbitsa thupi, inu choyamba, kukonzekera minofu kwa loadings wotsatira.

Kuchita Zochita kulimbikitsa minofu ya pamimba, muyenera kukhala kalipeti, choncho kukonzekera izo zisanachitike. magulu onse anachita pansi. Chabwino, kodi? Mwakonzeka? Ndiye tiyeni tiyambe!

Zochita kwa minofu ya pamimba:

1. Bodza pa nsana wanu, manja kumbuyo mutu wake m'linga, miyendo ndichotse pa bondo, mtunda wa pakati pawo sayenera upambana ndi nkhonya. Anadula tsamba kuchokera pansi, ndi anapitiriza mu udindo uwu masekondi angapo ndiyeno pang'onopang'ono atsika. Nkofunika kukumbukira kuti elbows sitiyenera kuyang'ana pa denga, ndi dzanja. Chin pafupi, osati kuti pamimba. Kupita kumalimbitsa minofu ya atolankhani chapamwamba kubwereza kasanu 10-12.
2. Akuchita zomwezo monga mwa ntchito m'mbuyomu. Tsopano kwathunthu kwezani thupi. Muziona kuphedwa liwiro - ndi pang'onopang'ono katundu bwino minofu kuti ntchito. 7 reps.
3. Bwerezani chifukwa cha oblique minofu m'mimba. Kuti tichite zimenezi, mawondo wopindidwa miyendo anaika mbali imodzi. Anadula tsamba kuchokera pansi, monga gulu loyamba, udindo vuto, kupita pang'onopang'ono. Mbali kuchita 8-10 kubwereza.
4. Bodza pa nsana wanu, miyendo molunjika, mikono pa mbali zake. Kwezani miyendo pa 90 degree, ndiye pang'onopang'ono adatchithisira, motero kuchita fixation pa ma degree 45 onse mu umodzi ndi malangizo ena. 5 kubwereza kwa chiyambi zitikwanira, kenako akhoza kuwonjezeredwa nthawi ya fixation ndi kubwereza angapo.
5. Kuyambira malo ali yemweyo. Miyendo analeredwa ndi madigiri 90, manja padera. Timayesetsa zala kukhudza dzanja, ndiyeno kubwereranso ndi kuchita gululi mu njira zina. Ndithu zovuta ndi zopweteka, kotero kuyamba pa waika 5 adzakhala ponseponse.
6. Kuyambira malo ali yemweyo. Kwezani miyendo pa makona a madigiri 30 kuchokera pansi ndi kuchita mahi mu dzanja. Mukamapereka muyenera kumva minofu ya atolankhani m'munsi. Yanganilani kupuma. 50 alili mu mlingo pafupifupi - ndi ponseponse.
7. Chitani "bwato." Kuyambira malo ali yemweyo. Kwezani manja molunjika ndi miyendo ngati kuli kotheka ndi Finyani minofu m'mimba kuchita ikulendewera - pafupifupi 30 nthawi.
8. Ali ndi malo monga Kankhani akuluakulu, koma manja ake ataimirira elbows wake. Mu udindo uwu kumafuna akatumba onse m'mimba. Mungakonzere izi muyenera kuima masekondi 30, ndiye kwakung'ono kumasuka minofu ndi kumenya kachiwiri. Zochita za 15 likuyandikira.

Mwakugwira Zochita izi minofu m'mimba osachepera 2-3 nthawi sabata, mungathe kukwaniritsa zotsatira zabwino zimene amaona anthu kuzungulira inu.

Okongola ndi wathanzi!