Malamulo oyambira olimbitsa thupi

Zochita zilizonse zimakhala ndi malamulo ake ndi ma nuances a kuphedwa, zomwe ziyenera kuphunziridwa musanayambe kuchita. Zimakhala zovuta kuti woyambitsa azikumbukira zonse zobisika. Choncho, pulogalamu yoyamba yophunzitsira nthawi zonse imapangidwira minofu ya thupi lonse kuti aphunzire momwe angayendetsere bwino pobwereza mobwerezabwereza. Pofuna kupewa zolakwika m'miyezi yoyamba ya maphunziro, ndikwanira kuphunzira malamulo oyambirira ochita masewera olimbitsa thupi mutayima, kukhala, kugona chagada ndi m'mimba mwako.

 

Chitetezo Cholimbitsa Thupi

Maziko a njira zolimbitsa thupi amapangidwa ndi malamulo oyambira chitetezo. Obwera kumene ambiri amawanyalanyaza, amasokoneza iwo eni ndi omwe ali pafupi nawo, kapena amavulazidwa kotheratu.

Malamulo achitetezo ophunzitsira mphamvu:

  1. Muyenera kuvala zovala zabwino zomwe sizimaletsa kuyenda, muyenera kuvala nsapato zotsekedwa bwino (zovala kapena nsapato);
  2. Kutenthetsa musanayambe kuphunzitsa kulemera;
  3. Gwiritsani ntchito ma simulators pazolinga zawo;
  4. Sinthani simulator pautali wanu, izi zimachepetsa chiopsezo chovulala;
  5. Mukamagwiritsa ntchito bar, gwiritsani ntchito zotchingira zolemetsa;
  6. Phunzirani njira ya masewera olimbitsa thupi musanawachite;
  7. Chitani masewera olimbitsa thupi molamulidwa - osathamanga kapena kugwedezeka;
  8. Onetsetsani kuti simukusokoneza aliyense, ndiye kuti palibe amene angakusokonezeni - musamachite masewera olimbitsa thupi panjira, patebulo ndi zinthu zaumwini, mzere wa dumbbell kapena pafupi kwambiri ndi munthu wina wokhudzidwa;
  9. Mabandeji, malamba, zomangira pamapewa siziteteza kuvulala. Njira yolondola ndiyo chitetezo chabwino kwambiri pakuvulala;
  10. Osathamangitsa zolemera - sankhani kulemera kwa zipolopolo zomwe mungathe kuchita molondola chiwerengero cha kubwerezabwereza;
  11. Yang'anirani kupuma kwanu - lowetsani mpweya panthawi ya "kuwala" eccentric, tulutsani mpweya panthawi ya "kuyesayesa kwakukulu" kokhazikika.
  12. Onetsetsani kuti mumadya maola 1,5-2 musanayambe maphunziro. Kuchita masewera olimbitsa thupi pamimba yopanda kanthu sikuthandiza, kumawonjezera chiopsezo cha chizungulire, kuchepa kwa maganizo, ndi kufooka. Kulephera kugaya chakudya musanayambe kalasi kungayambitse kusapeza bwino kapena gastroesophageal reflux.

Kudziwa malamulo osavutawa kungakuthandizeni kupewa zolakwika zomwe zimachitika nthawi zambiri komanso zoopsa.

Zochita zolimbitsa thupi mutayimirira

Pamene mukuchita masewera olimbitsa thupi muyimirira, sungani malo osalowerera a msana, momwe katunduyo amagawidwa mofanana pa intervertebral discs ndi ligaments. Malingana ndi katswiri wa masewera olimbitsa thupi Sergei Strukov, ngati mutagwirizanitsa ndodo yayitali pamsana wanu pamalo awa, iyenera kukhudza mfundo zitatu - kumbuyo kwa mutu, msana wa thoracic ndi sacrum.

 

Kusalowerera ndale kwa msana kuyenera kusungidwa panthawi yonse yochita masewera olimbitsa thupi - kuyimirira, kukhala, kugona (calorizer). Izi sizikugwiranso ntchito pakusunga kupotoza kwachilengedwe m'munsi kumbuyo, komanso malo amutu. Ophunzira ena amalakwitsa kukweza mitu yawo mmwamba kwambiri, ena, m'malo mwake, amayang'ana pansi pa mapazi awo, kupanga vuto lopweteka. Mutu uyenera kukhala wogwirizana ndi msana, ndipo kuyang'ana kuyenera kuyang'ana kutsogolo.

Tengani malo okhazikika, chifukwa mukuyimirira, mumadalira mfundo ziwiri zokha - mapazi anu. Katunduyo ayenera kugawidwa mofanana pa phazi lonse, simuyenera kutsamira kutsogolo kapena kubwerera mmbuyo.

Tsitsani mapewa anu ndikumangitsa m'mimba mwanu. Mukakweza mapewa anu, katunduyo amasamutsidwa kumtunda kumbuyo - trapezoid. Ma trapezium opangidwa kwambiri mwa amayi samawoneka okongola. Mimba yokhazikika imakuthandizani kuti msana wanu ukhale wowongoka.

 

Zochita zolimbitsa thupi mutakhala pansi ndikugona pabenchi

Mukamachita masewera olimbitsa thupi mutagona, sankhani mosamala kulemera kwa ntchito. Ngati mukuwona kuti simungathe kupirira, pezani wina kuti akuthandizeni.

Muzochita zolimbitsa thupi zokhala pansi ndi zogona, thupi liyenera kukhala pazigawo zisanu: mapazi kapena mikono, matako, msana, kumtunda, ndi kumbuyo kwa mutu. Osathyola chiuno ndi mapazi anu, musakweze mapewa anu ndi mutu, yang'anani kutsogolo, kupuma mofanana, ndi kusunga mimba yanu.

 

Makhalidwe a kuchita masewera olimbitsa thupi atagona pamimba panu

Zochita zina, monga ma curls a hamstring, barbell kapena lat dumbbell mizere, mizere ya barbell, ndi dumbbell extensions kwa posterior deltoid bundle, amachitidwa mutagona pamimba panu (calorizator). Izi zimakuthandizani kuti muchepetse katundu pa msana, choncho ndi bwino kuti muphatikizepo zochitika za m'mimba mu pulogalamu ya anthu omwe ali ndi vuto la msana.

Apanso, thupi lanu limakhala pa mfundo zinayi kapena zisanu: tsaya (ngati mutu umalunjika kumbali) kapena chibwano, chifuwa ndi / kapena mimba, pelvis ndi kutsogolo kwa ntchafu, phazi kapena dzanja.

 

Takambirana malamulo oyambira ochita masewera olimbitsa thupi komanso masewera olimbitsa thupi otetezeka. Zoonadi, pali zochitika zolimbitsa thupi mutakhala pansi ndikugona, kumene sikutheka kusunga mfundo zonse zothandizira. Koma tanthauzo lalikulu la zomwe zili pamwambazi ndikuti zonse zimayambira pamalo okhazikika. Ngati mumvetsetsa ndikugwiritsa ntchito lamulo lofunikirali, ndiye kuti pakapita nthawi mutha kudziwa bwino ngakhale mayendedwe ovuta kwambiri mwaukadaulo.

Siyani Mumakonda