Zothandiza Zochita kwa feetball kumbuyo

Kodi munaganizapo mmene katundu lingamutsatire chingathe kupirira kumbuyo kwathu? Pa moyo wake, ntchito yake - kukhalabe ofukula udindo changwiro cha thupi, ndipo si kophweka. Kusamalira thanzi lake - udindo wathu yomweyo. Izi kokoka kwambiri kudzakuthandizani kulimbitsa minofu kumbuyo pa fitball.

Ndithudi atamva fitball, masewero olimbitsa mpira, otchuka masiku ano pakati pa othamanga odziwa, ndi pakati pa atsopano okonda. Fashion si mwangozi. pulogalamu yoyeseza Izi zingalimbikitse mavuto aakulu chotero anapulumutsa minofu kumbuyo ndi nsana wa akatundu kwambiri. N'chifukwa chake, mwachitsanzo, kumbuyo amasonyezera pa fitball akulimbikitsidwa pakati amayi pafupifupi onse oyembekezera.

Kusankha ochepa kuti apite ndi mpira. Chitani pa fitball kwa kumbuyo, chithunzi lopatsidwa m'nkhani ino ali oyenera anthu a misinkhu yonse luso.

Ife kusamalira msana

Ntchito ya Poyamba kwa feetball kwa kumbuyo - kulimbikitsa msana extensor minofu kuti kuchepetsa chiopsezo kuvulazidwa pa ntchito ndi pa maphunziro kunyumba. Kuwonjezera fitball ndi, M'sitolo pa dumbbells 1-1,5kg (pa mlingo wa maphunziro anu).

Kuyambira malo - kugwada pamaso fitball ndi kugona mimba yake. Ndiye aliyense dzanja atenga dumbbells, mikono mwachisawawa pansi (zikhale wopindidwa elbows ndi kukuza kanjedza pansi). Taz mulibe, pamimba m'munsi pazipita unkagunda fitball lapansi. Mutu pa nthawi yomweyo kusunga molunjika, kuyang'ana pansi.

Pa ntchito za mphatso imeneyi kuukitsa mapewa ndi mutu ndi modekha kufalikira manja ake m'mbali kuti mzere umodzi ndi mapewa anu. Kuchimwa m'dera lumbar sayenera kuloledwa. Komanso kuukitsa dzanja lamanzere kuti msana pang'ono kupiringiza zinachitika. Dzanja lamanja, akukhalabe amodzi. Mu udindo uwu timatenga nthawi yaitali pafupifupi zisanu masekondi.

Bwerezani chimodzimodzi dzanja lamanja, kumanzere - mu malo poyambira. Onetsetsani kuti phewa nthawi yomweyo anagwidwa, thupi potelani, ndi mmunsi mwa thupi - m'mimba, m'chiuno, miyendo - anakhalabe ima.

Chitani kumafuna 5 kumasinthana mbali zonse, ndiye pamafunika yopuma kwa miniti imodzi. Kenako, kudzakhala kotheka kutenga zolemera wambiri kuposa chiwerengero cha kubwereza kuonjezera kwa 8-10. Koma koposa 4 njira satero zofunika.

Sikuti msana komanso atolankhani

Wangwiro kwa anthu amene kulimbikitsa lumbar msana. Ndi tingachipeze powerenga "bwato" womkanikizawo, koma ndi mpira.

Kuyambira malo motere: pogona pa mimba yake pa fitball, Tambasula ndi kuwongola miyendo, manja loko mu loko wa mutu wake. Mbamuikha nyumba fitball zasiyidwa.

Mukamapereka mosathamanga pang'onopang'ono ayenera adzaukitsidwa kwa nyumba limagwirizana ndi miyendo molunjika. Pang'onopang'ono kubwerera kuyambira malo. Poyamba, kuchita zosaposa 2 chikuyandikira aliyense nthawi 8.

Patapita kanthawi timabweletsa chiwerengero cha kubwereza 12, kuchita njira zitatu. Akafike omasuka wochita kusokoneza ntchito - anawoloka manja ake pamaso pa inu mukugwira. Ndiye mukhoza kuchita zinthu kuti ndi weighting (dumbbell, pancake ku kapamwamba).

Limbikitsani mapewa ndi kumbuyo

Cholinga cha ntchito yonseyi chifukwa feetball kwa kumbuyo - kulimbikitsa latissimus kumbuyo minofu ndi kumbuyo minofu phewa.

Kuyambira malo - inu kuyima mu fitball kutsogolo. The wopindidwa pa chigongono Dzanja litagwira dumbbell ndi dzanja zina kudalira mpira. mwendo umodzi ndi pang'ono kuyandikira kwa mpirawo.

Nyumba bwino ndipo pang'onopang'ono amatsamira patsogolo, nsana wake anaweramuka ngati kuli kotheka. Dzanja ndi weighting akhalabe pansi. Yosefera atolankhani, kupinda mawondo kwa thupi othandiza pa dumbbell. Ndiye pali kubwerera ku malo apachiyambi.

Yopangidwa waika 2, aliyense ndi 8-10 kubwereza. chiwerengero chawo pang'onopang'ono kuchuluka kwa 12-15, ndipo mukhoza kuchita waika atatu. Koyamba kulemera kwa dumbbells - kuchokera makilogalamu 2 mpaka 4, kudzaima ankawonjezereka - kuti makilogalamu 6. Ndipo musanyalanyaze miniti mpumulo pakati kubwereza.

zolimbitsa m'chilengedwe chonse

Pamene akuchita ntchito yonseyi chifukwa feetball (kwa kumbuyo) ophunzitsidwa lumbar msana wake, mapewa, atolankhani kumtunda mwa ntchafu.

Kutenga malo kuyambira kukhala pa fitball ndi miyendo osiyanasiyana ndipo adatulutsa mpira pansi pa iye. Backrest lagona pa fitbole (masamba Taphunzira ndi mapewa), mafupa a chiuno monga mlengalenga. Miyendo ndichotse pa mlingo woyenerera, kuima pansi, mabondo anu ndi mwachindunji pa mapazi anu, mapazi phewa m'lifupi padera, manja m'chiuno.

Chitani maseŵerowo. Pang'onopang'ono kuchepetsa m'chiuno kuti tsamba ndi mapewa anali kufukizabe anakakamizidwa mpira. Ndiye akubwereranso ku malo ake apachiyambi. Musaiwale kuonetsetsa kuti thupi pa ntchito lonse linali kufanana pansi, ndipo masamba pa mpirawo (kusamalira muyezo).

Ngati palibe vuto zochita Chitani dumbbells wolemera pafupi wina kilogalamu mu dzanja, n'zothekanso kudalira mwendo umodzi wokha. Koyamba mlingo - 10 akubwereza mu atazikocheza (a okwana awiri), ndiye ukuwonjezeka katundu.

Musaiwale za manja

Cholinga zochita wachisanu feetball kwa kumbuyo - kulimbitsa minofu ya lumbar ndi kukongola, triceps.

Ikani thupi pa fitball ofanana ntchito m'mbuyomu, koma manja a maburashi potseka amafikira patsogolo. Pamene thupi zikuyenera ziziperekedwa malangizo onse alternately kumbuyo manja ake. The mmunsi mwa thupi chikubwera, mikono molunjika ndi ili mu m'linga, thupi likufanana ndi pansi.

Ntchitoyi kumodzi anachita mobwerezabwereza (20 nthawi zambiri). Kusokoneza ntchito ungakhalenso dumbbells kapena pancake.

Pamndandanda uwu si zochuluka thupi, koma lili ndi njira zonse zofunikira amadza othandiza pa minofu kumbuyo.