Pakukhala: mitundu kafukufuku, kukwaniritsa zofunika

Mu mayendedwe kwambiri ndipo amangokhala ali pikitipikiti amasiku ano, anthu ochepa kuganizira yokonza thanzi. Only pamene matenda abwera ndi kuyamba anagwa, ndiye pali malingaliro a moyo zosayenera ndi kusasamalira moyo kupyola mu nthawi. Koma tsiku zolimbitsa thupi - ichi ndi chinsinsi kukhala wathanzi. Pakukhala thandizo kamvekedwe ka thupi, kuchepetsa chiopsezo cha matenda a mtima ndi utithandiza mawonekedwe thupi. Malinga zolinga maphunziro, kokoka anawagawira ku mitundu, amene ayankhidwa m'nkhaniyi.

mwachidule

Thupi (masewera) Zochita ndi m'ndandanda wa mwaulesi pulayimale, zomwe cholinga ndi maphunziro ndi chitukuko cha makhalidwe thupi. maonekedwe awo zachokera kayendedwe sankakhala ndi zochita za ntchito anthu, nkhondo, za panyumba: kudumpha, kuponya, kuthamanga, kusambira, kuyenda.

thupi ikukhudza kukhazikitsa yeniyeni galimoto kanthu yokhudza zina minofu pambuyo mobwerezabwereza kubwerezabwereza ake. Aliyense masewera olimbitsa thupi ndi embodiments angapo. Choncho, kusintha malo a mapazi ndi manja yosangalatsa kuya interleave zikhoza kusintha zolimbikitsa minofu.

Kukhala maphunziro thupi zimakhala kunyumba ndipo mogwirizana ndi akatswiri olimba, amene zochokera zolinga ndi maonekedwe munthu wa munthu, tenga masewera Zochita. Kusankha Zochita kuchita kunyumba ndi bwino co-ordinated ndi munthu wodziwa.

Gawo

Malinga ndi mtundu wa minofu chidule zochita zathupi izi:

• Akewo pa kuphedwa kwa thupi ndi ziwalo Usaigwedezere mu mlengalenga, zotsatira mu chidule isometric minofu. Zochita izi monga Mzere, gwirani ndodo, ngodya kwa atolankhani. Ubwino wa iwo kuti iwo achite chiyani popanda kukhalapo zida masewera.
• Mphamvu amasiyana yapitayi mitundu kuchuluka mwaulesi ndi matalikidwe zonse ndi kusamutsidwa mu danga la thupi lonse ndi ziwalo. Icho chikubweranso manja ake ndi miyendo, anyonyomala, kuthamanga, kukankha akuluakulu, kuyenda. Kukhala minofu mphamvu , ndi kulimbikitsa kuwonda.

Pakukhala mphamvu ya minofu chidule lagawidwa:

• Mphamvu, monga Kankhani akuluakulu, kunyamula zitsulo, anyonyomala ndi lunges. Cholinga chawo - kuwonjezera minofu mphamvu. Minofu mavuto pa malire mphamvu ntchito, kotero liwiro la zinthu zimenezi, ndiye otsika.
• Thupi kapena cardio thupi, zochokera kuwonjezeka kugunda kwa mtima. Awo kukhazikitsa kukukhudza magulu minofu lalikulu (kumbuyo, miyendo, chifuwa), zomwe amafuna kukwera mtengo mphamvu, choncho mtundu wa maphunziro wosakanikirana kulemera imfa.
• Anatambasula, imene minofu kumasuka ndi kutambasula.

Kodi kuyamba makalasi?

1. Fotokozani cholinga cha maphunziro. Izi zikhoza kukhala Kukwezeleza thanzi, chitukuko cha kupirira, kukula kwa thupi, bwino kusinthasintha kapena kuwonda.
2. Pofuna kudziwa mlingo woyambilira wa thanzi, chifukwa mphamvu ya katundu zimadalira izo. Pali mayesero apadera kuti athandize kudziwa thanzi la munthu ndi ulemu katundu monga kupirira, kutakasuka, liwiro, mphamvu ndi see.
3. Khalani maphunziro, imene mitundu zokambirana masewera adzagwiritsa ntchito monga zizindikiro kale (ndime 1, 2), pamenepo padzakhala kulankhula mawu a maphunziro ndi zikugwirizana zolinga maphunziro.
4. Kusunga ndi kutanthauzira zotsatira za ntchito zamasewera. Mwachitsanzo, magawo ulamuliro wa mawonekedwe ndi kulemera, ndipo patapita ya Zochita kulimbikitsa thanzi kudutsa mayesero apadera pamwezi, amene adzayankha funso mmene ukupeza bwino.

Zochita kwa Thanzi Labwino

Ambiri, gawo lirilonse la thupi osakaniza ndi kadyedwe, kugona mokwanira ndiye maziko amphamvu za kuteteza matenda. Mu mankhwala, physiotherapy (mankhwala thupi) ndi ntchito popewa ndi kuchiza matenda. The njira LFK kumeneko kumanga zovuta, amene kanthu umalimbana kusunga magulu onse minofu.

Pakuti Zochita ambiri kakulidwe ndi lunges, tilts kumabweza, zokwera ndi kasinthasintha zozungulira kwa malo. kumayamba zovuta ndi gulu rotational pa bondo ndi dzanja mafupa, ndiye katundu walangizidwa minofu ya miyendo ndi manja, ndipo kenako tingati amapereka torso minofu. Kasinthasintha wa mutu kuwonjezera magazi, chifukwa mu bwino kamvekedwe ya ubongo.

Kuyenda ntchito minofu 2/3, izo kumapangitsa munthu matupi udindo minofu chidule. Chifukwa, bwino ntchito ya ubongo, kumapangitsa dongosolo endocrine, monga akuyamba kupanga mahomoni, eases katundu pa minofu. Komanso kumatheka ntchito ya dongosolo kupuma ndipo mtima.

Maphunziro a kuwonda

Zovuta, wopangidwa mwa thupi, mphamvu ndi kusinthasintha kokoka, imatengedwa bwino polimbana ndi kulemera owonjezera. Mukhoza kuchita masewera Zochita kunyumba kwa kuwonda. Pansipa pali chitsanzo kulimbitsa thupi. ayenera analankhula kwa nthawi 4 sabata kukwaniritsa chifukwa cha pulogalamu imeneyi.

1. Akuthamanga malo kwa mphindi 4 ndi mkulu-zochotsa ntchafu. Pankhaniyi masekondi 20 M'pofunika kuchita masewera olimbitsa thupi ndi mwamphamvu mkulu, ndiye masekondi 10 kupanga yopuma.
2. Kusinthana anyonyomala kukankhira akuluakulu. Kunyumba, pakalibe ndodo squat akonze 2 polutoralitrovye mabotolo pulasitiki ndi mchenga. 15 anyonyomala, mupumule masekondi 10-20 kenako 10 Kankhani akuluakulu. Pali kubwereza atatu okha pakati zomwe sizipumula mphindi zingapo.
3. Kulumpha pa chopinga pa maziko a Poyamba (masekondi 20 ntchito, masekondi 10 mpumulo).
4. Thabwa pa elbows miniti imodzi.
5. Mbali thabwa kwa miniti imodzi pa mbali iliyonse.

Mwachidule zolimbitsa thupi kumanga minofu

Pali Zochita zikuluzikulu, kuchita aliyense bodybuilder kukula kwa thupi angadwale minofu misa. squat ichi, benchi atolankhani ndi deadlift. Pophunzira ntchito kulemera, moti amafuna kumanga minofu zichitike masewero olimbitsa thupi, kumene mlangizi adzatha kutsimikiza ndi katswiri.

Aliyense zolimbitsa imagwiridwa katatu pa 8-12 reps.

• Phunziro pachifuwa atolankhani bala pa yopingasa ndi anapambutsa benchi; dilution dzanja pa benchi ndi dumbbells, akusunsa.
• Zochita pa lamba phewa: barbell benchi atolankhani ataima barbell Ndodo yopapatiza nsinga chibwano ndi kuswana dumbbells manja ataimirira.
• Katundu wa kumbuyo minofu: hyperextension, deadlifts, kukokera akuluakulu.
• Press: miyendo adzawuka vise ya pa mtanda, kupotoza, kupinda thupi pa kulozetsa benchi.
• Chiuno: lunges, mwendo mapini mu pulogalamu yoyeseza ndi, anyonyomala zolemera, miyendo benchi adzauka pa zala zako ataimirira ndi barbell a.

chitukuko kusinthasintha

Ngati inu kukusalani ku kulimbitsa thupi masewera anu anatambasula kokoka, pa nthawi kumaonjezera ngozi ya choipa mwa mtundu uliwonse wa zofuna kukhetsa thukuta. Nazi zitsanzo zina zokambirana kukhala lomasuka minofu.

• Mapazi phewa m'lifupi padera, mikono anakweza molunjika pamwamba pa mutu wake. M'pofunika mu malo amenewa linapendekeka lamanzere thupi loyamba, ndiye kuti kumanja. Manja pansi, kutenga mpweya wina, ponyamula, ndipo Bwerezani kukambiranako atasinthana maudindowo, thupi tilting mwachidwi ikufanana ndi pansi.
• Ikani mapazi anu pang'ono onse kuposa mapewa anu ndi kutsikira thupi pansi, poyesa kukhudza pansi manja kenako elbows. Patapita nthawi kuchedwa pang'onopang'ono kubwerera ku malo ake apachiyambi. Kenako abwereza ntchito iliyonse phazi.

Ana masewera Zochita: m'mawa Zochita

Pangani maganizo ndi mlandu mwana ndi mphamvu zabwino kwa tsiku lonse kuthandiza m'mawa thupi. Chidwi mwanayo kuyamba tsiku lanu ndi mlandu - udindo wa makolo. Kuti zamasewera Zochita ana anali chimwemwe, ndi bwino monga banja pansi pa mokondwera nyimbo tsiku lililonse kuchita yosavuta zovuta.

Nawuza kumayamba ndi mphindi kuyenda ku malowo. Otsatidwa ndi mpweya, kutulutsa, kwezani manja anu pamwamba pa mutu wanu ndi pang'onopang'ono kuchepetsa iwo ndi dzanja. Kuchita anyonyomala nthawi 10; tilts thupi mtsogolo, chammbuyo, m'mbali ndipo kanikizirani akuluakulu nthawi 35. Tsopano inu muyenera kuti akakole wanu masekondi mpweya 30 ndi kuyamba Mahama, kuwakankha, kudumphadumpha malo. Anamaliza olimbitsa mphindi kuthamanga pozungulira ndi wodekha kuyenda.

Ubwino maphunziro masewera

• kulemera normalization.
• Kukondoweza kwa magazi, kupereka mphamvu zako kagayidwe kachakudya.
• Development wa makhalidwe abwino kwambiri khalidwe: kulimba mtima, khama, khama ndiponso kupirira.
• Kupititsa patsogolo maphunziro a ntchito kupuma ndipo mtima.
• Kulimbikitsa dongosolo akulu ndi kuwukonza curvatures msana.
• Development wa kusinthasintha kwa Mitsemphayi, mafupa.
• Mukulimbikitsa chilango.