Zabwino pa zala zako ataimirira: mbali ndi luso womberani

Thupi anayang'ana koyenera, m'pofunika kuphunzitsa osati torso, ntchafu ndi manja, koma musaiwale za shins wanu. Kuti zimenezi zitheke, anayamba kokoka amene amatsimikiza pa ng'ombe. Pakuti potsegula kothandiza kwambiri, kulola mpope atavalanso zoteteza anatchula akuluakulu pa zala zako ataimirira. Pali njira zina, wotsogolera miyendo m'munsi.

Pogwira Zochita ngati maphunziro thupi, aliyense amayesetsa cholinga chake - munthu akuyesera kutulutsa mpaka ng'ombe minofu, pamene ena mukukonzekera kuonda m'madera amenewa. Pamene aliyense kukwaniritsa ndendende zotsatira anthu chomwe chimafunika, ndi wotani katundu zidzapangitsa kuti cholinga? m'magazini ino tikambirana pansipa.

Makamaka minofu ng'ombe

Childs, m'munsi mwendo wa chitukuko ayenera kuyenderana ndi kukongola kwa. Wapadera gulu minofu ndi luso lawo kuchira mwamsanga. Komanso, mazira ndi amphamvu kwambiri ndipo angathe kugwira ntchito, makhalidwe kulola kunyamula katundu osiyanasiyana mwamphamvu. Koma umenewu uli mavuto: chifukwa cha kupirira, gulu minofu imatengedwa kwambiri "mwamphamvu" chitukuko. Kuti mwendo m'munsi omangika ndi ngakhale mpweya, ndi kulimbikira.

Kufunika zochangamutsa

Chinthu choyamba chimene muyenera kudziwa m'mene kumanga ng'ombe minofu yathu, koma kuti amawononga thanzi lawo. Kuphunzitsidwa chitetezo musanadye kalasi ayenera ntchito kulimbitsa thupi. Izi ndondomeko kungoyankha kuwonjezera magazi, kuwonjezera elasticity wa Mitsemphayi, ndipo kuonjezera ulimi wa madzimadzi synovial, amene amachita monga lubricant kwa malo. Pankhaniyi atha kutumikira ngati zochangamutsa Zochita anatambasula. Kuphunzitsidwa minofu kenako kuchira msanga pambuyo thupi.

ayamikira angapo

Ngati inu kuyambira kokha kokoka maphunziro thupi, chitani mwendo minofu, ndiye izi nsonga ndi zogwirizana.

• Kupereka katundu pa ng'ombe, ndi zofunika osati kuposa kamodzi pa sabata, ndi iyi imakhala yokwanira. Komanso atsopano bwino kuganizira Zochita zofunikira ziwiri, ndipo patapita kuti analangiza kuyamba kusakonda. Ng'ombe minofu ndi pa zala zako akuluakulu ataima m'munsi.
• Minofu pa mapazi ake mofulumira zokwanira atengere maganizo, nchifukwa chake kuchita zabwino ndi njira zosiyanasiyana monga zoipa, supersets, ndi ena.
• Ng'ombe ayamba malangizo okha 13-15 reps, pamene ntchafu amafuna 8-10 yekha.

Zochita njira

Ngati mukufuna kutulutsa mpaka minofu ya miyendo, chophweka njira ndi kuchita mu holo, kumene amachita wapadera zipangizo. Kuchita kukweza pa zala zako ataimirira, muyenera kutsatira luso kale kutsimikiziridwa.

1. Kupemphera kwa makina, miyendo nsanja anayikidwa kuti chidendene m'ma phazi "alenjeka". Pakati pa iwo ayenera kukhala mtunda zosaposa umodzi-m'lifupi padera. Masokosi ikaponda pang'ono pambali, ngati yabwino, kuwasiya ikufanana ndi mzake. Back ndi miyendo asungike molunjika, ndipo mapewa - zina pa odzigudubuza pa pulogalamu yoyeseza.
2. N'zachidziwikire kuti akuyamba ndi subsidence wa zidendene ngati otsika ngati nkotheka.
3. Pamene inu pokoka mpweya mpweya yomweyo, ndipo nthawi imeneyi ife kudzuka nthawi yomweyo, kukoka kumwendo mkulu ngati n'kotheka. Pamwamba ndi chete pang'ono pamene ng'ombe minofu kuti Usatong'olere.
4. Ndi mpweya chidendene pansi ku chiyambi.
5. Pangani nambala Napempha kwa kubwereza.

Zina zabwino zimene tiyenera kuziganizira

Imene ituluka pa masokosi ataima anali aluso zinthu zotsatirazi ziyenera Nkhani zinalengedwera:

• Phunziro la gulu la minofu muyenera kuchita waika 3 mpaka 5, monga 15-20 reps.
• Ndi bwino kugwiritsa ntchito kulemera sing'anga, chifukwa ngati zimamuchulukira yokha, zidzakhala zosatheka kuti okwanira kubwereza, ndipo ndendende mphamvu zochita angathere. Koma sikelo sadzakhala kuyigwira minofu akamavutika.
• Kuonetsetsa kuti nsana wanu Kodi kupinda, ndi mapewa, m'chiuno ndi zidendene tikupumula pa mzere womwewo. "Nodi" ndi mutu sayenera. magulu onse wambiri kumwendo wa.
• Minofu kupeza kuthamanga kwambiri ngati matalikidwe ndi pa pazipita a. Tiyenera kuyesetsa kuchepetsa zidendene ngati otsika ngati n'kotheka ndi kukwera m'mwamba.
• Nkofunika kutsatira kupuma yolondola, ngati iye kuiwala msana kudzakhala kovuta kugwira kudzatha.
• Pofuna kupewa kuwonongeka kwa tendons ndi, m'pofunika kupita pansi bwino, ndi ankawonjezereka katundu, wosamala kwambiri ayenera kukhala gulu kunsi. Kukweza angakhale champhamvu ndi lakuthwa, Chofunika kwambiri, wamphamvu kupsyinjika ng'ombe minofu.
• Pangani chete yaing'ono nthawi iliyonse pamene kuwonekera pa chimbuzi. amasiya Izi amalenga nkhawa zina.
• Yochulukirapo pansi Sikuti, koma izo zikhoza kuchitidwa, ngati pa nthawi yomweyo mufuna kutambasula minofu. Sayenera kusiya pansi, ngati inu kuphunzitsa ndi chofunika kwambiri.

Chitani mu malo atakhala

Njira zotsatirazi amadziwikanso ankaona kuti m'munsi ndi limakupatsani kuti aphunzire kwambiri soleus minofu. Choncho njira yachiwiri kutulutsa mpaka ng'ombe - izo kukudza zala atakhala. Poyamba, muyenera kukonzekera bala lomwe kuika mapazi anu. Ziyenera kukhala pafupifupi 5 kapena 7 masentimita, koma osati pansipa. Inunso muyenera bala yapamwamba ndi benchi, koma izi kuti agwirizane kutalika wanu.

Mu malo koyamba inu mukukhala pa benchi, zala pa mowa. mnzanu kuvala barbell pa maondo anu. Izo ziyenera kukhala kovuta kumugwira kuti si ozizira atavalanso zoteteza lapansi. Ndikumverera Tambasula ng'ombe minofu pansi pa madziwo kuti.

Kuchita kukweza pa zala ndi kulemera muyenera bwino ndipo nthawi yomweyo mwendo m'munsi ayenera unasokonezeka. Kukweza chidendene mmwamba, gwirani gululi kwa kamphindi. Pitani pansi mwakachetechete, kumva, mmene ng'ombe minofu. Pa mavuto pazipita kachiwiri kaye kwa wachiwiri ndi nzeru kulemera uko. Yesetsani kuzindikira masewera olimbitsa thupi kuti panali woyaka kumverera mu miyendo. Zokwera abwerezedwa chiwerengero cha nthawi inu.

Pa masewera olimbitsa thupi n'kofunika kutsatira mpweya. Mpweya ali kutsitsa ndi kutulutsa - pamene zitsulo.

M'malo kapamwamba angachichite kukweza pa zala zanu ndi dumbbells, koma amafunanso kuti manja. Komanso kuchita masewera olimbitsa thupi ndi abwino ntchito pulogalamu yoyeseza ina. Masokosi akhoza m'magulu osiyanasiyana, ngakhale kuyang'ana mkati, popanda kapena kufanana.

Tili kunyumba

Wosanyengereredwa kukaona "akugwedeza mpando", n'zotheka kuphunzitsa m'chipinda chake. Kuti tichite zimenezi, tikambirana mmene kumanga ng'ombe minofu popanda kugwiritsa ntchito zipangizo masewera. Choyamba tiyenera m'malo bala, amene pansi masokosi, winayo phunziro. Zingakhale bwino buku-kakulidwe kapena matabwa kokha kuti pena paliponse pa khonde. Kenako, anasankha kugonjetsedwa mpando yabwino kukula, ndi weighting ndodo m'malo mwake. Monga thupi ndi zina zingagwiritsidwe ntchito mabotolo lalikulu madzi kapena mabokosi wodzazidwa ndi mabuku kapena zipangizo. Kutola zida zolimbitsa thupi, ndinu wokonzeka kuyamba kuphunzitsa. Kuchita kukweza pa masokosi akhoza atakhala pa njira ya pamwamba.

Kuchita miyendo chochepera

Pakuti miyendo kwambiri woonda kwa Zochita zina mukhoza kuwonjezera phunziro lotsatira kuti kudzakuthandizani kukhala ndi zofunika minofu misa ndi wokhulupirira kunyumba.

Atayima molunjika ndi kuŵeramitsa manja pansi, m'pofunika kukweza zala, tsedwa yekha m'mbuyo. Pang'ono pang'ono kusamutsa kulemera ndi kukhala pa zala zanu. Kenako abwereza kuyenda yekha pa mwendo umodzi, ndiye ena. Ntchitoyi imagwiridwa 15 Nthawi iliyonse njira. Choncho kubwereza atatu. M'manja akhoza kutenga dumbbell.

kuchepetsa ng'ombe

Pofuna kuchotsa nsonga yaikulu, mungachite kunyumba Zochita kwa slimming miyendo. Ngati njira mabuku vuto ili, pang'onopang'ono kuchepa buku la ng'ombe, ndipo thupi adzayang'ana zambiri zoyenera. chikhalidwe kwambiri ndi mokhazikika Sukuluyi, imene ali osavomerezeka kuvina.

1. Kudumpha chingwe ndi njira kukokera ng'ombe ndi mapazi lonse. Zolimbitsa thupi, iwe kudumphira pa miyendo onse kwa mphindi 15. Patapita nthawi kudumpha akupitiriza poyamba pa munthu, ndiye phazi ena, ngakhale kwa mphindi zisanu.
2. Kenako, muyenera ndi mpando wamba ndi kumbuyo kuti akhoza kudalira. Kupita ku kulingalira, phazi imakonzedwa mu kufanana. Kokani mwendo wina kutsogolo, kuyesera kutali zedi kukoka sock, ndiye anapanga kugwedezeka lakuthwa kumbuyo. Kachitidwe akubwerezedwa kwa mwendo chachiwiri. Pa maphunziro m'pofunika kuona kuti ng'ombe anakhalabe mantha. za makumi kubwereza zofunika ndi kulimbitsa thupi wabwino.
3. Njira iyi nthawi zambiri ballerina, ndipo Ndipotu iwo ali otchuka chifukwa miyendo yawo shapely. Ndi bwino kutenga zochita zotsatirazi khoma kukhala kosavuta kuona zinthu moyenera. Kumbuyo mosabisa, kunama likufanana ndi mapewa phazi. Kuyamba squat nthawi 20. Phazi ayenera kutsimikiza pansi. Pa lotsatira 20 KUKHALA zokwera ndi mawondo miyendo wopindidwa kukwezedwa pa zala zake.
4. Kasinthasintha bondo lapansi. Zolimbitsa thupi kuti zikhale zowongoka. Pofuna kusokoneza dzanja, kuchotsa lamba. Mawuwo ndi kukweza phazi patsogolo. Mu mlengalenga, tingayandikire bwalo ndi mosavuta pafupifupi kukula kwa nthawi 20. Pakuti aliyense phazi cholinga njira zitatu.

Kodi kutsiriza kulimbitsa thupi

Atamaliza womberani kuonda ng'ombe, m'pofunika kucheza pang'ono anatambasula. Izi zimathandiza kuukira kuti akhoza kuchitika motere. A kwambiri phazi sitepe, kanjedza zina pa bondo, ndi zina kumbuyo phazi ayenera kumva Tambasula mu ng'ombe zanu. Mu chikhalidwe ichi, ndi kuchedwa yaing'ono. Bwererani ku malo apachiyambi, kanthu akubwerezedwa kwa mwendo wina. Kotero inu angatsatire mapazi angapo.

Komanso Zochita kunyumba kwa miyendo kuloleza pambuyo maphunziro kuchita kutikita kakang'ono shins. Nditamaliza maphunziro ku kutikita ng'ombe, kupita yosavuta awo akusisita chopukutira youma. Zimenezi kungoyankha kusintha otaya magazi, amene mopindulitsa bwanji minofu minofu.

Malangizo

Kuwonjezera maseŵerowo, moti kuti voliyumu ya ng'ombe zochepa bwino kutsatira malangizo a zimene zimapereka othamanga odziwa.

• Ngati inu uzichita mu zipinda mipando pa yomweyo cholinga mapazi kwambiri ang'ono ndi koyenera, zingakhale bwino kuti adzawapatsa katundu chachikulu. ng'ombe Overinflated yang'anani buku.
• Pofuna kuchepetsa tibia mu Volume, bwino kupereka ulemu wapadera kwa anatambasula awo. Chonchi chifukwa wapatsidwa malangizo amenewa masewera monga pilates, olimbitsa kapena anati yoga.
• zolimbitsa thupi ndi kulumpha chingwe kumathandizanso kusintha ng'ombe minofu.
• Amamwa mwendo wokhulupirira kuwonda adzakhala aluso, ngati ulamuliro zakudya. Sikuti amachita kusintha kwakukulu mu zakudya, koma kusintha makhalidwe awo zofunika. Muyenera kuganizira zosankha za tsiku, kupanga izo moyenera osati Musalole kudya usiku.
• Ulamuliro waukulu - ndicho kufunafuna zonse ndi kusunga njira yake pa thupi. Kutsatira malangizo amenewa, mu mwezi muona kusintha kwa bwino.