Zogwiritsira kokoka ochitira masewera a. Chinthu chachikulu ndi mosalekeza, khama ndi njira woyenera

Ndikufuna kusamalira maonekedwe anu ndi kutaya pogwiritsa angapo owonjezera? Izi ndi zofunika ndi zothandiza, makamaka ngati inu simuli mu dzinja ndi wotanganidwa kwambiri, iwo alolera nthawi yochuluka pa bedi (kuti kupweteketsa zokambirana mmawa) kapena, makamaka, kudya usiku. Komabe, kudalira maganizo anu mwa siziyenera kukhala - masoka ulesi anthu sadzalola kuti am'nyoze thupi lake womvetsa chisoni. Ndi bwino kupempha thandizo kwa akatswiri amene kudziwa ndondomeko Zochita za masewero olimbitsa adzakhala bwino kwambiri.

Dongosolo losavuta lakonzedwa miyezi iwiri ndi lakonzedwa oyamba amene ndikufuna kubweretsa kulemera ndi kutiumba kubwerera mwakale, koma sindikudziwa kumene ndi momwe kuyamba. Mu gawo loyamba (1 sabata) aliyense masewera olimbitsa thupi kukhala njira imodzi, wachiwiri kale kuchita ikuyandikira awiri, ndiyeno - lisanathe Maphunzirowa - atatu. Chitani bwino osachepera 2-3 nthawi sabata, musati muiwale, mwa zina, pa kugwilizana ndi mode makamaka masiku ena onse.

Chitani mu masewero olimbitsa ayenera kuyamba kuphunzitsa pa cardio, monga njinga yosasuntha, elliptical mphunzitsi kapena matayala. Makalasi woyamba kukhala anayeza ndi unhurried - osati pang'onopang'ono, koma mopupuluma. Muyenera choyamba kuphunzitsa kwa mphindi 3-5, kubweretsa kutalika kwa malowedwe athu kwa mphindi 20 pa nthawi. Mulimonsemo n'zosatheka kulankhula pa masewera olimbitsa thupi - zikusonyeza kuti ntchito ikuchitika osati pa mphamvu zonse, kutanthauza kuti kudzakhala ndi zotsatira zabwino - kuwonda, kukhala ndi machitidwe kupuma ndipo mtima. Zovuta zolimbitsa masewero olimbitsa cardio chingathe "ofunda" ndi kukonza chamoyo kwa Zochita zina.

Siteji yotsatira maphunziro ayenera kukoka maondo anu m'chifuwa chanu. Kuti tichite zimenezi, muyenera kupita pa gymnastic benchi, nditatsamira kumbuyo ndi luso dzanja, anawerama pa elbows lapansi. Act I - Nyamulani anaweramuka, miyendo yochepa pamodzi ndi ena nthawi kuwasunga inaimitsidwa. Act II - pang'onopang'ono ndi modekha kukokera maondo anu m'chifuwa chanu, anagwada pansi onse. Mmalo awa ayenera wotetezedwa, ndipo kenako monga pang'onopang'ono kubwerera kuyambira malo. chiwerengero cha kubwereza afike nthawi 60-100 kuti iyende pazipita.

Ndi kupitiriza maphunziro akhoza kumva ya kokoka ochitira masewera a, akukonzekera pa mapazi ake zambiri katundu. Izi zidzathandiza kuwonjezera katundu minofu molunjika ndi oblique wa pamimba, kuphunzitsa minofu ya ntchafu, ndi kwamphamvu kuti konzekera pa chiyambi cha kulimbitsa thupi ndi. Nkofunika kukumbukira za kupuma moyenera: nthawi iliyonse kukoka maondo kupanga kutulutsa lakuthwa pamene abweranso poyambira malo - kwambiri mpweya.

Imodzi mwa njira zofunika kwambiri kuti chikuphatikizapo lonse la kokoka masewero olimbitsa thupi, ndi anyonyomala. Chofunika kuchita pogwiritsa ntchito mphamvu pachithandara kapena poyimitsa apadera ndodo ili basi pansipa mapewa. Chitani ayenera kuyamba ndi malo oyambirira - kuchotsa mowa kuchokera poyimitsa lagona pa minofu trapezius. Action: kuchepetsa mapazi phewa-m'lifupi padera, ndiye pang'onopang'ono pansi, kuyesera kuponya monga otsika ngati n'kotheka, popanda kutaya muyezo. Akatswiri amalangiza kumaliza squat pa mfundo kumene ntchafu zatenga malo zikufanana ndi ulemu pansi. Chifukwa ngati otsika ngati nkotheka "ankafika", ayenera kuyamba yomweyo gulu amphamvu zosiyana. Kuchita ya kokoka ochitira masewera a ayenera kukhala nthawi 6-8 chiwerengero cha kukweza malinga ndi nthawi okwana maphunziro, koma Mulimonsemo, osapitirira 1-2 nthawi sabata.

Kumaliza maphunziro ndi simulators yabwino magulu osiyana minofu, malangizo wa mphunzitsi kapena zokonda. Chinthu chachikulu - thupi osati peretruzhdaetsya choyamba workouts 2-3, mwinamwake zotsatirazi kudzakhala mphamvu ngakhalenso chilakolako kapena thanzi.