Zochita zapachilendo pamasana a atsikana ku masewera olimbitsa thupi komanso kunyumba

Aliyense yemwe amasewera masewera olimbitsa thupi, amadziwa kuti zochitika zonse zomwe zingatheke zimagawanika kukhala zofunikira komanso zapadera. Choyamba muyenera kumvetsa kusiyana pakati pa malingaliro awa.

Zochita zoyambirira

Kuchokera pamutuli zikuwonekeratu kuti machitidwe amenewa ndi maziko, maziko a maphunziro alionse. Zimaphatikizapo minofu yonse ya thupi laumunthu, choncho imafuna mphamvu zambiri ndi mphamvu kuchokera kwa wothamanga. Ngati munthu atha kukhala ndi cholinga chowonjezera misa kapena kuonjezera kupirira, zochitika zoyambirira ndizo zomwe ziyenera kuyamba. Mwachitsanzo, kumakhala ndi mabulosi - zozoloŵera zofunikira kwambiri, chifukwa cha mawondo, ziwalo zogonana, minofu yonyansa imakhudzidwa.

Zochita Zolekanitsa

Ngati mazikowo akufunika kuti amange, apani minofu, ndiye machitidwe omwe ali okhawo amawathandiza kuti apange thupi. Mwachiwonekere, malo ena enieni akugwiritsidwa ntchito, mwachitsanzo, machitidwe olekanitsa pamapewa kapena mabiceps, etc. Ndikofunika kumvetsetsa kuti ngakhale mukufuna kuchita gawo limodzi, maphunziro sangathe kukhazikitsidwa ndi mtundu umodzi wa masewera olimbitsa thupi. Mphunzitsi aliyense wodalirika anganene kuti ndibwino kuti aziphatikizapo zochitika zoyambira komanso zochepa. Kawirikawiri kuwerengera ndiko motere: pazinthu ziwiri zokha - 1 payekha.

Kodi minofu imakhala bwanji?

Msungwana aliyense alota kukhala ndi thupi lokongola. Ambiri amapita ku gyms ndi cholinga chachikulu - kupopera matako. Mosakayikira, matako okongola nthawi zonse amawoneka okongola, koma zimachitika kuti sizidzafulumira. Tsoka ilo, mwa akazi, mosiyana ndi amuna, minofu imeneyi ndi yovuta kusintha. Choncho, m'pofunika kuyesa mwakhama.

Choyamba muyenera kumvetsetsa momwe mapako akukonzekera. Pali mitsempha yambiri, yaying'ono ndi yaying'ono ya gluteus, komanso yooneka ngati peyala. Ndi kuchita masewera olimbitsa thupi, kamvekedwe kamene kamatha kubwezeretsedwa mwamsanga. Koma ndicho chokhacho chachikulu chomwe chimapangitsa kuti voliyumu ikhale yaikulu. Ndicho chifukwa chake makamaka akukonzekera kudzipatula masewera a atsikana.

Pali zochitika zambiri zogwira mtima. N'zochititsa chidwi kuti mukhoza kuphunzira kunyumba ndi ku masewera olimbitsa thupi. Zochita zapakati pazibowo, ngati zina zilizonse, ziyenera kuchitidwa, pang'onopang'ono kuwonjezera katundu, ndikusiya nthawi yopumula pakati pa njira.

Kudzipatula kumachita pamapako kunyumba

Musakhale ndi mwayi wopita ku masewera olimbitsa thupi nthawi zonse. Winawake sakonda kukonda, wina wokwera mtengo komanso kutali kwambiri ndi kwawo. Mulimonsemo, kunyumba kumapanga matako okongola ndi kotheka. Ganizirani zochitika zolemekezeka kwambiri komanso zogwira mtima.

Makhi mapazi

Zochitazo ndi zophweka, aliyense amadziwa izo. Kuchita izo kungakhale kulimbikitsidwa kulikonse kapena kopanda izo (mwagwirizana bwino). Kumbuyo kumayenera kukhala ngakhale, miyendo siyikidwa. Pamene phazi likulumphira kumbali, nkofunika kukoka sock ndipo nthawi yomweyo yesetsani kuchepetsa matako. Poyamba, mahi akhoza kukhala otsika, osati oopsya. Chinthu chachikulu, pang'onopang'ono yesetsani kuwonjezera matalikidwe. Kodi kuchita masewera olimbitsa thupi kumafunika kukhala otanganidwa kwambiri, pafupifupi 15-20 kupanga mwendo uliwonse.

Chimodzi mwa mitundu yochita malupanga ndi miyendo ndi pendulum. Mfundoyi ndi chimodzimodzi, miyendo iyenera kupita kumbali, koma kumbuyo. Kuwonjezera pa matako, minofu ya kumbuyo ndi khosi idzaphatikizidwa pano. Pambuyo pawo, mwa njira, muyenera kuyang'anitsitsa mosamala, popanda kugwedezeka, osati kutsogolera. Kuchita masewera olimbitsa thupi kungakhale kophweka poyesera kugwiritsira phazi lanu mu dziko lokwezeka kwa masekondi angapo, ndiyeno kubwerera ku malo ake oyambirira.

Masewera

Ngati tiganizira zochitika zapadera zogawanika pamatako, magulu angakhale otchuka kwambiri. Pali angapo a iwo. Tiyeni tiyambe tinkakambirana za sit-up zosakwanira. Mukhoza kuzichita ndi zolemetsa zilizonse (ndi mabotolo, ndi mabotolo odzazidwa ndi madzi, kapena, mwachitsanzo, ndi mwana wamng'ono m'manja mwake, monga mwayi kwa amayi aang'ono). Miyendo imayikidwa pambali pa mapewa, squat yachitidwa, ndipo mwamsanga pamene pelvis ikufika mpaka pamadzulo, ife timabwerera mmbuyo. Pochita masewera olimbitsa thupi, mukhoza kukweza manja anu kapena kuwasunga patsogolo panu. Zokwanira, chitani zokwanira 15 pa njira iliyonse.

Masewerawa amachitidwa pafupifupi mofanana, miyendo yokha ndi yowonjezera, mawondo amawoneka mosiyana, ndipo osati motsutsana, ndipo squat akuzama. Thupi limangoyenda kutsogolo. Tangoganizani kuti pali mpando wongoganizira kumbuyo, kumene muyenera kukhala pansi. Maphwando amatsitsimula. Ndizotheka ngati mutakhala pansi, mudzatha kukhala pa malowa kwa masekondi pang'ono.

Mbalameyi imapangidwira mofanana kwambiri, miyendo yokha imakhala yowonjezereka, masokosi amamera mosiyana. Timatsitsa abulu ku mawondo, tidzikonze tokha pamalo ano ndikukwera pang'onopang'ono. Zochita zoterezi pamadoko zimakhala zogwira mtima kwambiri.

Zovuta zina

Kuchita masewera olimbitsa thupi kuti mugwiritse ntchito minofu yaikulu ya gluteus. Chotsatira chachikulu chikupangidwa ndi squat, kenako bwererani. Mukhozanso kuyendanso mmbuyo, kusintha miyendo mosiyana. Pali mtundu winanso wa kuukira - Chibulgaria. Mwendo umodzi, umene udzakhale kuchokera kumbuyo, uikidwa pa nsanja yapadera (panyumba, ukhozanso kubwera ndi analog) ndipo squat yatha.

Mlatho wolemekezeka

Kuchita masewera olimbitsa thupi. Muyenera kunama kumbuyo kwanu, kutambasula mikono yanu pamtengo, kugwada ndi kukulitsa mapepala anu ndi kuchepetsa mmbuyo momwe mungathere. Pa nthawi imodzimodziyo, m'pofunika kufooketsa mitsempha ngati momwe mungathere (muyenera kumamva kupwetekedwa mtima). Ndiye bwererani ku malo oyambira. Bwerezani moyenera nthawi 10-15. Ndikofunika kwambiri pamene mlathowo usachotse mapewa anu pansi! Ngati zovutazo zikuwoneka zosavuta, mukhoza kuika phokoso pamimba pamunsi.

Maphunziro m'sukulu

Kuchita masewera olimbitsa thupi m'mabowo pa masewero olimbitsa thupi kudzakuthandizani kukwaniritsa mafomu omwe mumafunayo mofulumira. Maphunziro a oyimilira amathandizira kuphunzitsa bwino minofu. Tiyeni tiyambe ndi malo omwewo. Pokhapokha muholo yomwe angapangidwe ndi bar, kusintha ndi kukulitsa pang'onopang'ono kulemera kwake. Kuukira moyenera ndi ma barbell pa mapewa. Zomwe zimaonedwa kuti zigawenga za Chibulgaria zikhoza kuchitidwa pogwiritsa ntchito nsanja yapadera, ndi mahi - pa simulator yapadera ndi kulemera kwa miyendo.

Kuswana ndi kusakaniza miyendo

Kufalitsa miyendo, kulimbikitsidwa ndi ntchito ya pakatikati ya gluteus. Zotsatira zake zowonjezereka. Zochita zimachitidwa pokhala pa simulator. Kumbuyo kuli kolunjika, ndipo kusuntha konse ndi mapazi kumapangidwira kumapeto kwa m'chiuno.

Pewani kunama pa nsanja ya Gakka

Ngati ntchitoyo ili yolakwika kapena yodzipereka kwambiri, msana wanu ukhoza kuvulaza, choncho samalani! Pomwe akudalira, posankha katundu wofunikira, amapangidwa ndi kukakamiza mapazi. Mungathe kuchita chimodzimodzi, kotero chidzakhala chothandiza kwambiri.

Bend ndi kupukuta miyendo

Kugona m'mimba mwanga ndikugwiritsanso ntchito mwapadera, ndikukweza miyendo yanga pa kudzoza, timatsitsa pamphuno. Minofu ya matako imakhala yovuta nthawi zonse.

Izi ndizimene zimayambira kudzipatula pamapako pa masewera olimbitsa thupi. Kuzichita pamodzi ndi zofunikira, mukhoza kukwaniritsa zotsatira. Komabe, musaiwale kuti mawonekedwe a matako amatsimikiziridwa ndi majini, ndipo sangathe kusintha. Koma nthawi zonse kuchita masewero olimbitsa thupi, kumathekabe kukonza mawonekedwe.

Zochita zapakati pazako zidzakwanira akazi ndi abambo. Koma ngati kugonana mwamphamvu kungathe kulipira mozama kwambiri monga kugonana kwapakati, asungwana sangakwanitse kuchita izi. Maziko a maphunziro aliwonse a akazi ndi zovuta zomwe zochitika zoyambirira zikupitirizabe.