Zamkatimu
Bodyflex ndi mtundu wa masewera olimbitsa thupi omwe cholinga chake ndi kuthana ndi kunenepa kwambiri mu mphindi 15-20 patsiku chifukwa cha kupuma kwambiri kwa diaphragmatic. Njira yochitira masewera olimbitsa thupi imapangidwira magulu onse a minofu, koma muzochita zonse minofu ya m'mimba imagwira ntchito. Choncho, choyamba, mimba yosalala, chiuno, ndi mbali zidzayamba kupanga. Zolimbitsa thupi zimatenga mphindi 15-20 patsiku. Zoyenera kuchita: m'mimba yopanda kanthu (nthawi yapakati pazakudya ndi masewera olimbitsa thupi ndi maola 2, mutatha kuchita masewera olimbitsa thupi mphindi 30). Zoonadi, bodyflex ili ndi zabwino ndi zoyipa, koma ndithudi, pali zopindulitsa zambiri.
Natalya Varvina, wogwira nawo ntchito mu polojekiti ya Dom-2, ndi chitsanzo chimodzi chokhala ndi thupi lochepa mothandizidwa ndi Bodyflex. Wolemba wa Bodyflex ndi American Grieg Childers, mayi wa ana atatu. Adayesa dongosololi payekha atabadwa mwana wake wachitatu, adatha kukhala ndi mawonekedwe ndikupita ku kukula kwa 56 mpaka 44.
Bodyflex maziko
Ndikofunikira kwambiri kudziwa ma contraindication musanayambe kuchita masewera olimbitsa thupi. Mutha kuwerenga mndandanda wawo ndi machenjezo ena m'nkhani ya Bodyflex. Phindu? Zovulaza?
Chifukwa chake, tiyeni tipitirire kumaphunziro omwewo.
Maziko a Bodyflex ndi kupuma, komwe kumakhala ndi magawo asanu:
- Exhale kwambiri;
- Mpweya wakuya;
- Exhale kwambiri;
- Mpweya wakuya;
- Tumizani mozama. Kugwira mpweya wanu kwa 8-10 masekondi.
Ndi chiyani chomwe chingakhale chosavuta kuposa kupuma? Ichi ndi chokhazikika chokhazikika mwa ife mwa chilengedwe chokha. Koma apa pali chododometsa, m'moyo, kupuma kwa akazi kumadziwika ndi kutulutsa kopanda pake, kozama komanso kotulutsa mpweya ndi mapapu. Kupuma kolondola kumasiyana chifukwa ndikofunikira kupuma osati ndi mapapu okha, komanso m'mimba, diaphragm.
Choncho, musanayambe kuchita masewera olimbitsa thupi, m'pofunika kuphunzira, modabwitsa, kupuma.
Momwe mungapumire bwino ndi kusinthasintha kwa thupi
Tiyeni tiyambe ndi gawo lolimbikitsa.
1. Pumirani mpweya: imirirani molunjika mapazi motalikirana ndi mapewa ndikulowetsa m'mimba mozama. Tsegulani mphuno zanu ngati mukufuna kutulutsa mpweya wambiri momwe mungathere, mimba yanu iyenera kutuluka ngati kuti mwadya kwambiri ndipo simungathe kupuma.
2. Exhale: Tsopano tulutsani mpweyawo mpaka mimba yanu ikanikira kumbuyo kwanu. Yakakamira? Tsopano pumani mpweya! Ndi khama lotsiriza, onse otsala mpweya kuchokera m'mapapo.
3. Bwerezani pokoka mpweya ndikutulutsanso 2 nthawi zina. Ntchito yanu ndikumva kuchulukirachulukira pakukoka mpweya komanso kutulutsa kwathunthu, kunjenjemera komanso kupuma pakhosi pakutulutsa mpweya.
Tsopano tiyeni tipitirire kuphunzitsa njira yopumira ya Bodyflex.
- Tulutsani mpweya wonse kuchokera m'mimba ndi m'mapapu anu.
- Pumani mpweya pang'onopang'ono m'mphuno mwanu monga momwe mwaphunzirira kale.
- Tumizani mpweya wonse m'kamwa mwanu. Ntchito ndikutulutsa mpweya mwachangu. Mpweya uyenera kutuluka mwa inu ngati kuti baluni yaphulika. Zikhale zophokosera, kukhosi kwanu kumapumira, ngati muli ndi chotsukira m'malo mwa mmero. Nthawi zambiri ndimadzimva ngati ndikutsokomola. Khosomola ndikuyambanso.
- Pumani mpweya pang'onopang'ono m'mphuno mwako.
- Ndipo kachiwiri kupuma mokweza kwambiri, kusandulika kukhala kugwira mpweya. Panthawi imodzimodziyo, muyenera kupumula manja anu pa mawondo anu. Ndipo imani motere kwa 8-10 masekondi. Ingokhalani osamala. Ngati zimakuvutani kuwerenga mpaka 8, yambani ndi masekondi asanu. M'tsogolomu, inu nokha mudzamva kuti mungathe kuwonjezera nthawi.
Zofunika! Mpaka njira yopumira itadziwika bwino, sikuloledwa kuyambitsa masewera olimbitsa thupi.
Mutangotha kupirira kwa masekondi 8 3-5 seti. Ndipo nthawi yomweyo, simukumva chizungulire - yambani kuchita masewera olimbitsa thupi. Mu gawo lachisanu la kupuma, mmalo mopumula manja pa mawondo, masewera olimbitsa thupi amachitidwa.
Zochita zolimbitsa thupi mu thupi flex
Musanayambe masewera olimbitsa thupi, muyenera kuchita masewera olimbitsa thupi pang'ono: kubwerezabwereza katatu pokoka mpweya wozama ndi mpweya kuti mutenthe magazi m'mitsuko.
Pansipa pali zofunikira zochepa zolimbitsa thupi zomwe zitha kuchitika mphindi 15-20 ndikugwiritsa ntchito thupi lonse.
1. Leo (kugwira ntchito minofu ya chibwano, khosi, periocular dera la nkhope, nasolabial makutu).
Pa gawo lachisanu la kupuma, tengani malo opumira manja anu pa mawondo anu, sungani milomo yanu mozungulira, tsitsani ngodya za pakamwa panu ndikutulutsa lilime lanu. Maso, tsegulani kwambiri ndi kuyang’ana m’mwamba. Tsekani pamalo awa kwa masekondi 5.
2. Ugly grimace (kugwira ntchito minofu ya khosi, mikono ndi kumbuyo).
Pa gawo lachisanu la kupuma, tambasulani milomo yanu, ngati kuti mukuimba mluzu, kwezani mutu wanu mmwamba, sonkhanitsani mapewa anu, bweretsani manja anu kumbuyo momwe mungathere. Tsekani malo kwa masekondi 5.
3. Kukankhira kuchokera kukhoma (kutulutsa minofu ya pachifuwa, mikono).
Pa gawo lachisanu la kupuma, ikani manja anu pakhoma, manja pamapewa, kufalikira pang'ono kuposa mapewa m'lifupi. Pindani mikono yanu, tambasulani chifuwa chanu ku khoma. Tsekani malo kwa masekondi 5.
4. Olympian (kugwira ntchito ndi kutambasula minofu yozungulira m'chiuno).
Pa gawo lachisanu la kupuma, sungani chigoba chanu pa bondo, tambasulani mkono wachiwiri wowongoka pamutu panu, tambasulani mwendo wina kumbali. Tsekani malo kwa masekondi 5.
5. Kukoka mwendo mmbuyo (kugwira ntchito ya gluteal minofu).
Kwerani miyendo inayi ndikuchita masewera olimbitsa thupi 5. Mu gawo lachisanu la kupuma, yongolani mwendo wanu ndikuwubwezera m'mwamba. Kokani chala chala, tambasulani chidendene mmwamba. Osatsitsa mutu wanu, korona ndi kupitiriza kwa msana. Tsekani malo kwa masekondi 5
6. Seiko (kukonza minofu ya gluteal ndi ntchafu).
Kwerani miyendo inayi ndikuchita masewera olimbitsa thupi 5. Mu gawo lachisanu la mpweya wotuluka, yongolani mwendo wanu ndikuutengera kumbali. Chidendene chimakokedwa. Yesetsani kukweza mwendo wanu kuti chidendene chikhale pamtunda wa chiuno. Tsekani malo kwa masekondi 5
7. Kukweza miyendo (kugwira ntchito minofu ya khosi, atolankhani).
Lowani pamalo apamwamba. Pa gawo lachisanu la kupuma, ikani manja anu pansi pa chiuno chanu, tambasulani zala zanu kutali ndi inu, kwezani miyendo yanu yowongoka 5 cm pamwamba pa nthaka, kwezani mapewa anu, kenaka mutembenuzire chibwano chanu pachifuwa chanu kuti muwone miyendo yanu. Tsekani malo kwa masekondi 10
8. Kupotoza (kugwira ntchito minofu ya atolankhani).
Pa gawo lachisanu la kupuma, kokerani khosi, chibwano, ndi mapewa kumbuyo kwa mikono yowongoka. Chiuno chagona pansi kwambiri. Phimbani mawondo anu pakona ya digirii 5 ndikuwakweza pansi. Gwirani malo ndi minofu ya m'mimba kwa masekondi 90.
Ikani manja anu pansi pa matako, kwezani miyendo yanu pafupifupi 20 cm kuchokera pansi ndikuchita Lumo. Chitani izi modekha komanso pang'onopang'ono. Potero, mudzamanga minofu ya atolankhani apansi. Ngati mimba yanu yam'mwamba imapweteka tsiku lotsatira, izi zimaonedwa ngati zachilendo, chifukwa amayi amakhala ndi mitsempha yambiri pamwamba pa mimba kusiyana ndi yapansi.
Ntchito yotsatira imaphunzitsa minofu yonse, makamaka minofu ya oblique. Kugona pansi, pindani mawondo anu, mapazi pansi. Pamene tikutulutsa mpweya, timawongola miyendo yathu ndikuyikokera mmwamba momwe tingathere, panthawi imodzimodziyo timatambasula kumtunda kwa thupi kupita ku miyendo.
Ntchito yotsatirayi imatchedwa kupotoza. Tambasulani chigongono chanu chakumanja ku bondo lanu lakumanzere. Simungathe kuponya bondo pamapewa, mumangofunika kutambasula. Gwiritsani ntchito chigongono chanu kuti mukonzekere pansi. Ikani manja anu kumbuyo kwa mutu wanu, ndipo konzani khosi ndi mapewa anu.
9. Chitani masewera olimbitsa thupi "makona atatu akumanja" (kugwiritsa ntchito minofu yam'mbali ya atolankhani).
Khalani pambali panu, yesani dzanja lanu pansi. Dzanja mosamalitsa pansi pa phewa, gwirani bwino. Palibe ma roll-overs akutsogolo kapena kumbuyo. Dzanja lina limakhala m’chiuno. Miyendo yapindika pa mawondo. Mu gawo lachisanu la kupuma, kwezani chiuno. Kumbuyo, m'chiuno ndi miyendo ziyenera kukhala zolimba ngati chingwe komanso molunjika. Palibe kupinda kapena kugwa. Gwirani malo ndi minofu ya m'mimba kwa masekondi 5.
Musachite mantha, chithunzi chachiwiri ndi mawonekedwe apamwamba. Mfundo yonse ya ntchito ya "Pendulum" ndiyoti muyenera kutambasula manja anu kumbali imodzi, ndi mawondo anu mosiyana. Yendani pang'onopang'ono, pang'onopang'ono.
Kuti muphunzitse bwino minofu yam'mbali, muyenera kuyambitsa masewera olimbitsa thupi a "Olympian". Ngati muchita izi pafupipafupi, mutha kutaya kulemera kochulukirapo palamba wa mathalauza anu. Choncho tiyeni tiyambe. Mwendo ndi mkono zimatambasulidwa mumzere umodzi wa zigzag. Ngati mukuwona kuti minofu ya mawondo anu ndi zigongono zikungokulirakulira, ndiye kuti ichi ndi chizindikiro chakuti mukuchita zonse molondola komanso molondola.
10. Mphaka (yomwe imayang'ana kutambasula minofu yam'mbuyo pambuyo pogwira ntchito mwakhama pamapepala).
Pitani pa zinayi zonse, mmbuyo molunjika, manja momveka bwino pansi pa mapewa. Pa gawo lachisanu la kupuma, kuzungulira msana wanu ndi kutambasula msana wanu. Chibwano chigwire pachifuwa. Gwirani malo ndi minofu ya m'mimba kwa masekondi 5.
Zolimbitsa thupi zatha. Tsopano muyenera kuchira: chitani maulendo atatu opumira. Gona pansi, tambasulani, sangalalani, ndi kudzitamandira chifukwa cha kufunitsitsa kwanu. Ganizirani za chiwerengero cha maloto anu, mudzapambana ndithu.
Kupirira 2 milungu maphunziro. Yang'anani m'mbuyo ndipo muwona Momwe ntchito yagwiridwa kale. Kupatula apo, sizingakhale zovuta kuti mudzikoke pamodzi ndikufika kumapeto. Taganizirani mfundo yakuti bodyflex yathandiza amayi ambiri padziko lonse lapansi kupanga chiuno chabwino ndikuwongolera kagayidwe kachakudya m'thupi. Yesani, sizovuta, koma zogwira mtima mokwanira kugawana zomwe mwakumana nazo ndi anzanu komanso anzanu. Ndipo ngati bodyflex sichinagwirizane ndi inu, onani njira zina.