Kuchita masewera olimbitsa thupi miyendo ndi matako: Pulogalamu ya Oyamba (Tsiku 1)

Ngati mukungoyamba kumene kukaphunzitsa kunyumba kapena kubwereranso athanzi mutapuma nthawi yayitali, tikukupatsani machitidwe olimbitsa thupi oyamba kumene. Pulogalamuyi imaphatikizapo zolimbitsa thupi 6 kuti muchepetse thupi ndikuchotsa malo omwe ali ovuta kutsatira kunyumba. Pansipa pali masewera olimbitsa thupi tsiku loyamba lamakalasi: zolimbitsa thupi m'chiuno ndi matako.

Kulimbitsa thupi kwa oyamba kumene: kufotokozera

1.Timapereka masewera olimbitsa thupi okonzekera 6:

  • MON: Kuchita masewera olimbitsa thupi apansi (ntchafu ndi matako), akuwonetsedwa pansipa
  • W: Nthawi yolimbitsa thupi yolimbitsa thupi ndikuchepetsa thupi
  • WED's low impact cardio workout
  • THU: Kuchita masewera olimbitsa thupi
  • FRI: maphunziro azigawo m'malo ovuta
  • SB: Kutambasula thupi lonse

Bwerezani pulogalamuyi kwa masabata 6-8, munthawi imeneyi, mudzatha kuchepetsa kuchuluka kwa mafuta, kukulitsa chipiriro, kumangitsa mikono, chifuwa, mimba, ntchafu, matako.

2. Kutalika kwa kulimbitsa thupi pafupifupi mphindi 30, kuphatikiza kutentha kwa mphindi 5 ndikutambasula kwa mphindi 5. Ndiye kuti, kutalika kwa maphunziro oyambira popanda kutentha ndi kutambasula ndi mphindi 20. Ndi nthawi yabwino kwa oyamba kumene yomwe ingalole kuti igwire ntchito yolumikizana ndi misempha ndipo osapitilira katundu.

3. Maphunzirowa adapangidwira msinkhu woyambira komanso woyambira, makamaka atsikana ndi amayi.

Onaninso:

  • Zochita 30 zapamwamba zopepuka miyendo
  • Zochita 50 zapamwamba zamatako
  • Makoma 30 apamwamba
  • Pulogalamu yopanda atsikana kwa masiku atatu
  • Pulogalamu ya amuna opanda zida masiku atatu
  • Pulogalamu ya amuna omwe ali ndi ma dumbbells masiku atatu

4. Kuti muphunzitse mudzafunika Kalata ndi malo ena omasuka mchipindacho. Zida zowonjezera sizofunikira.

5. Kuphunzitsa omwe akufuna kuonda, kuwotcha mafuta ndikulimbitsa thupi. Si pulogalamu yakukula kwa minofu ndikuwonjezera voliyumu.

6. Momwe mungalimbikitsire zochitikazi chifukwa cha ntchafu ndi matako:

  • Gwiritsani ntchito zolemera zamakolo
  • Gwiritsani ntchito magulu olimbitsa thupi
  • Gwiritsani ntchito zopumira
  • Onjezani kuchuluka kwa mapepala
  • Onjezani kuchuluka kobwereza kapena kuchita masewera olimbitsa thupi nthawi

7. Kapangidwe ka zolimbitsa thupi ntchafu ndi matako, zomwe zimaperekedwa pansipa:

  • Kutenthetsa (mphindi 5)
  • Kuzungulira koyamba kumachitika kuyimirira: zolimbitsa zimabwerezedwa m'miyendo iwiri (~ 10 mphindi)
  • Kuzungulira kwachiwiri kumachitidwanso pansi mozungulira kawiri (~ 10 mphindi)
  • Kutambasula pansi (mphindi 5)

8. Pulogalamuyi itha kuchitidwa munthawi kapena mwa nambala yazomwe mwasankha. Ngati mukufuna kuchita izi kuntchafu ndi matako pa akauntiyi, kuchuluka kwenikweni kwa kubwereza komwe kukuwonetsedwa pansipa pofotokozera zochitika zilizonse. Chonde dziwani, pankhani yakulimbitsa thupi pa akauntiyo popanda nthawi yake pulogalamuyo imatha kusiyanasiyana, chifukwa kuthamanga kwa masewera olimbitsa thupi kudzakhala payekha.

9. Ngati mukufuna kuphunzitsa kwakanthawi, masewero olimbitsa thupi azichitika mozungulira Masekondi 30 amagwira ntchito / masekondi 10 akupuma. Kuti muthamange pa timer mutha kutsitsa pulogalamuyo pafoni yanu (mwachitsanzo, Tabata Timer) kapena kuyika kanema womalizidwa ndi chowerengera:

Nthawi Yowerengera 30 Masekondi / Masekondi 10 Apumule [Makanema]

10. Ngati katundu akuwoneka kuti sakukwanira, ndikofunikira kusunthira kuma pulogalamu ovuta komanso ovuta.

Pa tsamba lathu lawebusayiti mulinso mndandanda wa masewera olimbitsa thupi:

Kulimbitsa thupi kwa ntchafu ndi matako

Pakukonzekera mudzapeza zolimbitsa thupi 10 zotenthetsera malumikizidwe anu, kutentha thupi ndikukonzekeretsa minofu pantchito yomwe ikubwera. Kuchita masewerawa kumaphatikizapo kuganizira za thupi lakumunsi, kotero mutha kuligwiritsa ntchito pazochita zina za ntchafu ndi matako. Zochita zolimbitsa thupi zimathamanga kwa masekondi 30 osapumula pakati pa masewera olimbitsa thupi. Nthawi yonse yolimbitsa thupi pafupifupi mphindi 5.

Kuchita masewera olimbitsa thupi kunaphatikizapo zochitika zotsatirazi:

  1. Kuyenda pamalopo: Kukweza miyendo 20 mbali iliyonse (masekondi 30)
  2. Mlanduwo ukutembenuka: 10 amatembenuzira thupi mbali iliyonse (masekondi 30)
  3. Kupinda pamapazi: Malo otsetsereka a 8 mbali iliyonse (masekondi 30)
  4. Kutembenuza m'chiuno: kwa kasinthasintha ka 5 motsatizana ndipo 5 imazungulira motsutsana mbali iliyonse (masekondi 15 mwendo uliwonse)
  5. Kutembenuka kwa mawondo: kwa kasinthasintha 10 motsatizana kasinthasintha 10 motsutsana motsata (masekondi 30 kuti muchite izi kwathunthu)
  6. Kasinthasintha oyimira: kwa 7 imazungulira mozungulira mozungulira ndipo 7 imazungulira motsutsana mbali iliyonse (masekondi 15 mwendo uliwonse)
  7. Kutulutsa: Kubwereza 15 (masekondi 30)
  8. Zopereka: Mapapu a 10 mbali iliyonse (masekondi 30)
  9. Amakweza bondo: Kukweza miyendo 15 mbali iliyonse (masekondi 30)
  10. Jackie: Kukweza miyendo 15 mbali iliyonse (masekondi 30)

Kutenthetsa kumachitika mosalekeza, wina amalowa m'malo mwake popanda kupumula. Mukamaliza kulimbitsa thupi mutha kupumula masekondi 30-45 musanayambe kulimbitsa thupi kwa ntchafu ndi matako. Kuti muchite izi, yendani m'malo pang'ono kuti mupume, koma zikatero musakhale pansi kapena kugona.

1. Kuyenda pansi

Yambani ndi kuyenda kofunda pomwepo. Zida zimapinda pamapondo ndikusuntha mapazi. Mukumva ngati kudzera mukuchita masewera olimbitsa thupi kumeneku kumawotcha thupi ndikuwonjezera kugunda kwa mtima.

Zingati: Kukweza miyendo 20 mbali iliyonse (masitepe 40), kapena masekondi 30.


2. Sinthanitsani nyumbayo

Imani molunjika ndi mapazi okulirapo kuposa mapewa, mikono ikufalikira mbali. Tembenuzani thupi kumanja ndi kumanzere osakweza mapazi anu pansi. Tengani masamba anu amapewa palimodzi, phatikizani kupyola msana osati mafupa a chiuno.

kuchuluka: 10 amazungulira mbali iliyonse kapena masekondi 30.


3. Malo otsetsereka kumapazi

Khalani pamalo anu ndi manja osudzulana kumbali. Pangani malo otsetsereka pansi, osayesa kuzungulira kumbuyo ndikukhudza dzanja pansi. Mukamapendeketsa masamba amapewa pamodzi, mawondo amayesetsa kuti asapinde. Mverani kutambasula kumbuyo kwa ntchafu.

Zingati: 8 imapindika mbali zonse (zotsetsereka 16) kapena masekondi 30.


4. Kuzungulira kwa ntchafu

Kuchita masewera olimbitsa thupi ndikosintha bwino malo amchiuno ndipo kumathandiza kupewa kuvulala ndi kupindika panthawi yolimbitsa ntchafu ndi matako. Imirirani molunjika, manja atakulungidwa kapena kugona m'chiuno. Kwezani bondo lanu lakumanzere pachifuwa ndikuyamba kusinthasintha mchiuno. Nyumbayi idangokhala. Musaiwale kuchita masewerawa mozungulira mwendo mozungulira mozungulira komanso molowera kutsogolo.

Zingati: kwa kasinthasintha kasanu mobwerera mozungulira ndi kasinthasintha kasanu motsutsana ndi phazi lililonse, kapena masekondi 5 pa mwendo uliwonse.


5. Kusinthasintha kwa mawondo

Fotokozani zolimbitsa thupi izi zimathandiza kukulitsa mafupa a bondo, omwe ndi ofunikira makamaka musanachite ntchafu zolimbitsa thupi ndi matako. Pindani miyendo yanu, pendeketsani thupi lanu m'chiuno mwanu ndikuyika manja anu pa mawondo anu. Tsopano tembenuzani mawondo anu kumbali imodzi kusunga mapazi anu pamodzi. Musaiwale kubwereza kusinthasintha kwina.

Zingati: kwa kasinthasintha ka 10 motsatizana ndi kasinthasintha ka 10 motsutsana ndi wotchi kapena masekondi 30 zolimbitsa thupi.


6. The kasinthasintha amasiya

Imani molunjika ndi manja paphewa m'lifupi. Kwezani mwendo wakumanzere mpaka pakona yolondola pakati pa femur ndi tibia. Tsatirani kusinthasintha kwa phazi limodzi kapena mbali inayo, kusinthasintha mwendo. Mukamachita zochitikazi onani kuti kuyenda kumachitika kokha chifukwa chosinthasintha phazi, osati Shin.

Zingati: kwa 7 imazungulira mozungulira mozungulira ndi kasinthasintha ka 7 mobwerera mbali iliyonse, kapena masekondi 15 pa mwendo uliwonse.


7. Polupricepy

Imani molunjika, mikono pansi motsatira thupi. Gwedezani pang'ono thupi lanu ndikugwada, tsitsani m'chiuno mwanu pang'ono. Osamiza matako otsika kwambiri, kumbukirani kuti awa ndi masewera olimbitsa thupi okha. Manja amasunthira nthawi imodzi, kulumikizana pamodzi pansi pa theka la squat. Nthawi zonse yesetsani kutentha musanaphunzitse ntchafu ndi matako.

Zingati: 15 kapena masekondi 30.


8. Zoperekedwa ndikukweza kwa manja

Imani molunjika, mikono pansi motsatira thupi. Gawani phazi lamanja lamanzere ndi lamanzere, tumizani kulemera kwake kumbuyo kwa mwendo wothandizira womwe wagwada. Pamodzi ndikubweza miyendo mmbuyo mukukweza manja anu, mutambasula msana. Khalani pamalo a polyvyana kwa masekondi angapo musanabwerere poyambira.

Zingati: 10 Poluyanov mbali iliyonse (yathunthu 20 Poluyanov) kapena masekondi 30.


9. Yendani pamalo okweza mawondo

Malizitsani kuchita masewera olimbitsa thupi omwe amalimbitsa thupi. Pindani mikono yanu m'zigongono, mikono yanu patsogolo pake. Yambani kuyenda m'malo mwake, ndikukweza mawondo ake pafupi ndi ngodya yolondola ndi thupi, ndikukhudza manja opindidwa patsogolo pake. Chitani masewera olimbitsa thupi mwachangu, kutentha thupi ndikukweza kugunda kwa mtima.

Zingati: Kukweza miyendo 15 mbali iliyonse (okwana 30 mapazi) kapena masekondi 30.


10. Kuswana manja ndi mapazi

Imani molunjika ndi mapazi oyandikana wina ndi mnzake, manja atatsitsa mthupi, mawondo ataphulika. Kwezani manja kudzera maphwando kumtunda, kuwabweretsa pamodzi pamwamba pamutu pake. Nthawi yomweyo kokerani mwendo wanu wakumanja theka la mita patsogolo, chidendene chikukhudza pansi. Kenako bwererani poyambira ndikubwereza mbali inayo. Chitani chilichonse chochita mwamphamvu, ndikusintha mayendedwe mwachangu. Manja amayenda mokwanira kwathunthu.

Angati: Kubwereza 15 pa mwendo uliwonse (okwana 30 okwera manja) kapena masekondi 30.

Kulimbitsa thupi kwa ntchafu ndi matako: kuzungulira 1

Kuzungulira koyamba kwa ntchafu ndi matako kumatenga pafupifupi mphindi 10. Mupeza zolimbitsa thupi 7 zomwe zimabwerezedwa kawiri. Pakati pa zozungulira, mutha kuchita zina zonse kwa masekondi 30-60. Zochita zimachitidwa molingana ndi chiwembu cha masekondi 30 a ntchito / masekondi 10 kupumula. Mutha kuthamanga popanda powerengetsera nthawi, kuwerengera kuchuluka kwa kubwereza.

Muulendo woyamba panali zochitika zotsatirazi:

  1. Squat kwa nthawi: Kubwereza 12 (masekondi 30)
  2. Ma buluu pomwepo ndi opindika: Kubwereza 10 (masekondi 30)
  3. Kusinthanitsa mwendo mbali: Kubwereza 20 (masekondi 30)
  4. Kukweza masokosi mu sumo-squat: Kubwereza 18 (masekondi 30)
  5. Kutenga miyendo kumbuyo: Kubwereza 20 (masekondi 30)
  6. Kumira mu squat theka: Kulowera kwa 8 (masekondi 30)
  7. Lunge pamtanda: Kubwereza 12 (masekondi 30)

Paulendo woyamba, chitani masewerawa kumanja, kumanzere kwachiwiri kumanzere kwake.

1. Squat pa "mmodzi-awiri"

Chifukwa chiyani: Squat ndi imodzi mwazochita zabwino kwambiri zopangira matako ndi ntchafu. Pazochitikazi, ndikofunikira kutambasula minofu ya gluteal magawo onse opangira katundu woyenera.

Momwe mungachitire: Imani molunjika ndi mapazi okulirapo pang'ono kuposa m'lifupi mwamapewa, zala zidatembenukira panja, manja ake atapinda patsogolo pake. Chepetsani mafupa a chiuno pansi, mutapindika pamalumikizidwe amchiuno ndikukhotetsa thupi patsogolo. Chifukwa cha "nthawi" gwirani masekondi awiri mu theka la squat. Pamunsi awiri m'chiuno mpaka ntchafu zofanana ndi pansi. Gwirani masekondi 2-2 pamalo obwerera, kenako mubwerere ku theka la squat ndikukhala koyambirira. Munthawi yama squat osati Kruglaya m'chiuno osati mawondo kutsogolo ndi kutali masokosi.

Mtundu wopepuka: osatsamira kuti afanane ndi pansi, khalani mu theka la squat.

Momwe mungapangire Kubwereza 12 kapena masekondi 30.

2. Lunge m'malo mokhala ndi mafunde

Chifukwa chiyani: Mapuloteni ndi ntchito yofunika kwambiri yolimbitsa ntchafu ndi matako. Mulinso ntchito ya quadriceps, hamstring, gluteus minofu yayikulu. Pamenepo, mutapitilira kukankha mwendo wakumbuyo munthawi yazolumphira, ndikokulemera kwambiri kumafika matako. Timasokoneza zolimbitsa thupi chifukwa cha kupindika, komwe kumawonjezera kulemera kwa minofu yolunjika.

Momwe mungachitire: Poyambira pazochitikazi ndi mwendo wamanzere womwe wapatidwa pafupifupi mita kubwerera, mawondo atamasuka pang'ono, manja atakulungidwa patsogolo pake kapena atagona m'chiuno, osindikizika, kubwerera molunjika. Kuyika thupi molunjika, kuchita squat mwa kupindika miyendo yonse pabondo. Bondo la mwendo wakumbuyo mainchesi angapo kuchokera pansi, bondo la mwendo wakutsogolo silimachoka pankhokwe pakati pa Shin ndi ntchafu ya miyendo yonse mbali yakumanja. Kugwera m'ndende, gwirani kwa masekondi pang'ono, pangani mayendedwe osangalatsa pamaakaunti atatu ndikubwerera poyambira.

Mtundu wopepuka: Gwiritsitsani mpando wokhazikika, mutha kupanga lunge wamba popanda akasupe.

Momwe mungachitire: Kubwereza khumi kapena masekondi 10. Paulendo wachiwiri, yesetsani kuchita izi mwendo wina.

Zonse za njira za LUNGES +

3. Kukankha kwina kumbali

Chani: kusinthasintha kwa mwendo kumathandizira kugwiritsa ntchito minofu yonse yakumunsi, makamaka matako ndi minofu ya adductor ya miyendo. Kuchita masewera olimbitsa thupi kwakukulu kumathandizanso kugunda kwa mtima kwa kalori wowonjezera woyaka nthawi yolimbitsa thupi m'chiuno ndi matako.

Momwe mungachitire: Imani ndi msana wanu molunjika, mimba ili mmwamba. Pa exhale, pindani mwendo wakuthwa wakuthwa kumbali mpaka miyendo yofananira pansi kapena pang'ono pang'ono. Pa inhale akuponya phazi ndipo, osasiya nthawi yayitali, chimodzimodzi, kwezani mwendo wakumanzere. Pakusintha sikukoka sock kuti mukhalebe wolimba m'mimba mwa matumbo, matako amakhala oyenera.

Mtundu wopepuka: osakweza mwendo kwambiri, mutha kugwira pampando.

Momwe mungapangire Kubwereza 20 (kubwereza 10 mbali iliyonse) kapena masekondi 30.

4. Kukweza masokosi mu sumo-squat

Chifukwa chiyani: Kuchita masewerawa kumagwira ntchito bwino minofu yamiyendo, makamaka ntchafu yamkati, quadriceps ndi minofu ya ng'ombe. Minofu yanu sidzapumula ngakhale kwa mphindi chifukwa chakuti mudzapitilizabe kukhala pagulu la sumo.

Momwe mungachitire: Imani pamalo a sumo-squat - ziuno zotseguka, mutambasule mochuluka momwe mungathere miyendo, mawondo akuyang'ana mbali, manja atakulungidwa pafupi ndi chifuwa chake kapena mchiuno. Yendani kumapazi anu, ndikukweza chidendene chanu pansi. Pamwamba pa phazi pafupifupi mozungulira pansi. Limbikitsani matako ndi miyendo yanu, mverani kupweteka kosangalatsa mu ntchafu yamkati.

Opepuka njira: Kwerani masokosi mosinthana mwendo wina.

Momwe mungapangire Kubwereza 18 kapena masekondi 30.

5. Kubedwa miyendo kumbuyo

Chifukwa chiyani: Izi ndizosavuta pakuwona koyamba, zolimbitsa thupi zikuyenda bwino ndi minofu kumbuyo kwa ntchafu. Kuphatikiza apo, kuti musunge bwino mulinso zina mu ntchito ya minofu ya m'mimba ndi kumbuyo.

Momwe mungachitire: Imani molunjika ndi mapazi pang'ono pang'ono, zala zakunja, manja mchiuno, kukhazikika pamimba. Kwezani Shin wanu wakumanja kuti Shin ndi ntchafu zikhale mbali yoyenera. Kumanzere bondo ndikupinda pang'ono. Ndi malo apachiyambi. Pang'onopang'ono tenga mwendo, kuyendetsa chidendene chammbuyo ndikuwuluka. Nyumba zimakhala zolimba ndipo siziyenda patsogolo. Gwiritsani masekondi 2-3, kenako mubwerere poyambira. Imvani momwe minofu ya matako ndi kumbuyo kwa ntchafu.

Opepuka njira: Yendani ndi manja anu pampando kapena kukhoma kuti mukhale olimba, osatengera phazi lanu kutali kwambiri.

Momwe mungachitire: Kubwereza 20 kapena masekondi 30. Paulendo wachiwiri, yesetsani kuchita izi mwendo wina.

6. Kumira mu squat theka

Chifukwa chiyani: Kuchita masewera olimbitsa thupi sikungokuthandizani kutulutsa ma gluti, ma quads ndi ntchafu zakunja, komanso kumakweza kugunda kwa mtima kwa mafuta owonjezera owonjezera panthawi yolimbitsa ntchafu ndi matako.

Momwe mungachitire: Kutsika kwa theka la squat, manja patsogolo pake. Pangani masitepe atatu kutsogolo kwa mapazi awiri, kukhalabe ndi theka la squat. Kenako pangani masitepe atatu chammbuyo. Chitani masewera olimbitsa thupi mosalekeza, minofu ya miyendo ndi matako, malo a squat theka amasungidwa nthawi yonseyi.

Mtundu wopepuka: Musalowe mkati mwa squat.

Momwe mungachitire: Kulowetsa kwa 8 (mwachitsanzo, kulowa kwa 4 mbali iliyonse), kapena masekondi 30. Kufukula kumodzi kumakhudza masitepe atatu.

7. Lunge mtanda

Chani: Kuphulika kumathandizira "kupeza" madera azovuta azimayi: ntchafu zakunja ndi zamkati, ndi pampu yaminyewa yaminyewa.

Momwe mungachitire: Imani molunjika manja atapinda patsogolo pake kapena atagona m'chiuno, miyendo pang'ono pang'ono, yang'anani kutsogolo. Kokani phazi lamanja kumbuyo, kupanga mtanda waukulu kubwerera mmbuyo ndi phazi limodzi. Gwetsani bondo la mwendo wakumbuyo motsika momwe mungathere, koma osakhudza pansi. Mwendo wakutsogolo udagwada pa bondo kuti ntchafu ikhale yofanana ndi pansi ndipo Shin imakhala yofanana kwa iye. Bondo osabwera kutsogolo sock. Gwiritsani masekondi awiri mulimonse, kenako mubwerere pamalo oyambira, ndikubwezeretsani msana.

Opepuka njira: kulumikiza mwendowo kumbuyo, koma osatsikira m'kati mwake. Mutha kukhala pampando wokhazikika.

Momwe mungapangire Kubwereza khumi kapena masekondi 12. Paulendo wachiwiri, yesetsani kuchita izi mwendo wina.

Kulimbitsa thupi kwa ntchafu ndi matako: kuzungulira 2

Kuzungulira kwachiwiri kwa ntchafu ndi matako kumatenga mphindi 10, koma kumachitika kwathunthu pansi. Mupeza zolimbitsa thupi 7 zomwe zimabwerezedwa kawiri. Pakati pa zozungulira, mutha kuchita zina zonse kwa masekondi 30-60. Zochita zimachitidwa molingana ndi chiwembu cha masekondi 30 a ntchito / masekondi 10 kupumula. Mutha kuthamanga popanda powerengetsera nthawi, kuwerengera kuchuluka kwa kubwereza.

Kuzungulira kwachiwiri kunaphatikizapo zochitika zotsatirazi:

  1. Tsikira mwendo: Kubwereza 18 (masekondi 30)
  2. Gwedezani mwendo wowongoka kumbuyo: Kubwereza 18 (masekondi 30)
  3. Mpope wamoto: Kubwereza 18 (masekondi 30)
  4. Zozungulira kugwedezeka mwendo mbali: Kubwereza 15 (masekondi 30)
  5. Kubweretsa chiuno chagona pambali pake: Kubwereza 20 (masekondi 30)
  6. Amakweza mwendo atagona pamimba: Kubwereza 20 (masekondi 30)
  7. Kusinthana kwamiyendo mu mlatho: Kubwereza 20 (masekondi 30)

Paulendo woyamba, chitani masewerawa kumanja, kumanzere kwachiwiri kumanzere kwake.

1. Tsikira mwendo

Chifukwa chiyani: Ichi ndi chimodzi mwazolimbitsa thupi zothandiza kwambiri komanso zotetezeka kwa minofu ya gluteal, ndi ma hamstrings (ntchafu zakumbuyo). Nthawi zonse phatikizani zochitikazi polimbitsa thupi lanu ntchafu ndi matako.

Momwe mungachitire: Imani pazinayi zonse, miyendo yokhotakhota pa mawondo ngodya yolondola, mawondo ndi mitengo ikhathamira pansi, kubwerera molunjika. Mbali yomwe mikono ndi thupi liyenera kukhala 90 °. Kwezani mwendo wanu molunjika, ngati kuti mukufuna kulasa phazi langa kukhoma kumtunda. Yendetsani chidendene, osati chala. Limbikitsani minofu ya matako ndi ntchafu. Mukabwerera kumalo oyambira sungani phazi lanu pansi, limakhala lopanda pake. Gwiritsani ntchito mphamvu zanu pantchitoyi, osagwedeza mwendo womasuka. Ngati mukumva kupweteka pabondo la mwendo wothandizira, ikani pansi pake chopukutira kapena Mat, chopindidwa kangapo.

Opepuka njira: Gwetsani mwendo wanu pansi mukamabwerera poyambira kapena muchepetse kubwereza.

Momwe mungapangire Kubwereza khumi kapena masekondi 18. Paulendo wachiwiri, yesetsani kuchita izi mwendo wina.

2. Gwedeza mwendo wowongoka mmbuyo

Chifukwa chiyani: Kuchita masewerawa sikuti kumangogwira ntchito yolimbitsa minofu ndi minofu, komanso kumalimbitsa minofu ya lumbar.

Momwe mungachitire: Imani pamiyendo yonse inayi, mwendo wakumanzere wopindika pa bondo pangodya yakumanja, mwendo wakumanja utakhazikika kumbuyo, migwalangwa ikupumula pansi. Kwezani mwendo wanu wakumanja wowongoka kwambiri momwe mungathere. Imvani kulumikizana kwa minofu ya matako ndi mitsempha. Yendetsani chidendene, osati chala. Kuchita masewera olimbitsa thupi kuyenera kuchitidwa ndikumangika kwathunthu kuminyewa.

Opepuka njira: Gwetsani mwendo wanu pansi mukamabwerera poyambira kapena muchepetse kubwereza.

Momwe mungapangire Kubwereza khumi kapena masekondi 18. Paulendo wachiwiri, yesetsani kuchita izi mwendo wina.

3. Chitoliro cha moto

Chifukwa chiyani: Uku ndikulimbitsa thupi kosavuta komanso kothandiza kwambiri kwa glutes, ntchafu yakunja ndi ntchafu yakumbuyo. Chitani chobowolera "chowotchera moto" ngati mukufuna kuchotsa ma breeches ake.

Momwe mungachitire: Khalani pamalo pazinayi zonse, miyendo yonse itapindidwa pa mawondo, manja ndi mawondo kupumula pansi. Popanda kuwongola mwendo wake wakumanja, pang'onopang'ono mutengere kumbali kuti anali kumbuyo. Gwiritsani malo apamwamba kwa masekondi angapo ndikubwerera poyambira. Poyamba, phazi limakhalabe mlengalenga, ndipo siligwera pansi kuti likhale lolimba m'minyewa. Pitilizani kupyola minofu ya thupi lotsika, thupi limakhazikika.

Opepuka njira: Gwetsani mwendo wanu pansi mukamabwerera poyambira kapena muchepetse kubwereza.

Momwe mungapangire Kubwereza khumi kapena masekondi 18. Paulendo wachiwiri, yesetsani kuchita izi mwendo wina.

4. Mbali yozungulira yokhotakhota

Chifukwa chiyani: Uku ndikulimbitsa thupi kwakukulu kwa ntchentche, ntchafu yamkati ndi yakunja yopanda tinthu tating'onoting'ono pamfundo yamaondo.

Momwe mungachitire: Gona kumanja kwanu, mutu uli pamikhatho, pamimba yolimba, miyendo yolumikizidwa ndikulumikizana palimodzi. Kulimbitsa minofu ndi matako, pang'onopang'ono kwezani mwendowo wowongoka. Tsatirani phazi lozungulira kumatalikidwe akulu ngati mukuyesera kufotokoza bwalo lamiyendo. Chitani masewera olimbitsa thupi mosalekeza osagwera mwendo pansi. Dzikonzereni sock, osakhotetsa mwendo wogwira ntchito mawondo ndikupumitsa minofu ya m'chiuno. Thupi lakumtunda limakhalabe lolimba, osadzithandiza ndi thupi. Chitani zolimbitsa thupi zilizonse ndikukula kwambiri.

Opepuka njira: mutha kukweza mwendo mmwamba ndi pansi, ngati mukuvutikabe kupanga zozungulira.

Momwe mungamalize: Kubwereza 15 kapena masekondi 30. Paulendo wachiwiri, yesetsani kuchita izi mwendo wina.

5. Kubweretsa chiuno chagona chammbali

Chifukwa chiyani: Uku ndikulimbitsa thupi kwakukulu kuti muphunzire ntchafu yamkati, yomwe ndi imodzi mwazovuta zazikulu za atsikana. Kuchita masewera olimbitsa thupi pambali ndikofunika kwambiri kuti muphatikizepo zolimbitsa thupi zanu ntchafu ndi matako kwa iwo omwe ali ndi vuto la mafupa.

Momwe mungachitire: Gona kumanja kwako, kuyang'ana dzanja lake lamanja. Mzere wakumanzere ukuwerama pa bondo, kukulitsa pang'ono ndikuyika phazi pansi kutsogolo kwa ntchafu ya mwendo wakumanja. Dzanja lamanja lili pansi patsogolo pa chifuwa. Kwezani mwendo wanu wakumanja wowongoka, ndikukokera zala zanu kwa inu. Pansi phazi musatsike - pamunsi liyenera kukhala mainchesi angapo pansi.

Opepuka njira: Gwetsani mwendo wanu pansi mukamabwerera poyambira kapena muchepetse kubwereza.

Momwe mungachitire: Kubwereza 20 kapena masekondi 30. Paulendo wachiwiri, yesetsani kuchita izi mwendo wina.

6. Amakweza miyendo atagona pamimba

Chifukwa chiyani: Sikuti ndi imodzi mwazolimbitsa thupi zothandiza matako ndi kumbuyo kwa ntchafu, komanso kulimbitsa thupi kwakukulu kwa minofu ya m'chiuno ndi kupewa matenda am'mbuyo.

Momwe mungachitire: Ugone m'mimba, mikono ikukutidwa patsogolo pake, ikani mutu wake. Pindani mawondo anu kuti mapazi ayang'ane kudenga. Kutenga ma glutes kumakweza mchiuno mwanu momwe mungathere osakweza thupi lanu pansi. Osakoka masokosi, chidendene chikuyang'ana mmwamba.

Opepuka njira: Kwezani miyendo mosinthana - choyamba kumanja, kenako kumanzere.

Momwe mungachitire: Kubwereza 20 kapena masekondi 30.

7. Kusinthana kwamiyendo mu mlatho

Chifukwa chiyani: Bridge ndi masewera olimbitsa thupi kwambiri. Tiyeni timange pamenepo ndikusunthira miyendo, yomwe imalola kupititsa patsogolo ma quads, nyundo ndi minofu yam'mimba.

Momwe mungachitire: Bodza pa nsana wanu, kupinda maondo mu mawondo, manja kugona pamodzi ndi thupi. Imani mu mlatho wokongola, ndikukweza m'chiuno ndikukweza thupi lanu pansi. Mutu, mapewa, manja, ndi mapazi zili pansi. Ndi malo apachiyambi. Tsopano mosimitsa kwezani miyendo yanu, ndikukokera mawondo anu pachifuwa. Matako ndi pamimba zimakhazikika, chiuno sichimachita SAG ndipo sichimagwera pansi nthawi yonse yochita masewera olimbitsa thupi.

Opepuka njira: Khalani mu static gluteal mlatho, wopanikiza matako ndi mimba.

Momwe mungapangire Kubwereza 20 (kubwereza 10 mbali iliyonse) kapena masekondi 30.

Zochita zapamwamba 30 zapamwamba

Tambasula (m'chiuno ndi matako)

Pambuyo polimbitsa thupi pa ntchafu ndi matako, onetsetsani kuti mutambasula minofu. Tikukupatsani masewera olimbitsa thupi kuti mutambasule minofu ndi matako, zomwe zimachitika pa Mat. Kutalika kwakatambasula kwa mphindi 5-7. Pakutambasula, ndikofunikira kupuma mwamphamvu panthawi yokhazikika.

Pazochita zilizonse, kusuntha mpaka masekondi 20 kumanja ndi masekondi 20 kumanzere. Ngati nthawi ilola, ndipo mukufuna kutambasula bwino, mutha kukhala pagawo lililonse kwa masekondi 30-40. Kuti mutambasule muyenera kukhala ndi wotchi yoyimitsa, koma mutha kuwerengera mpaka nthawi 20-30, osayiwala kupuma kwambiri.

Pamapeto pake ntchafu ndi matako zikuphatikizapo zochitika zotsatirazi:

  1. Mapapo: Masekondi 20 mbali iliyonse
  2. Kuukira ndikutenga mwendo: kwa masekondi 20 mbali iliyonse
  3. Pegeon pose: Masekondi 20 mbali iliyonse
  4. Kupendekera mwendo utakhala: kwa masekondi 20 mbali iliyonse
  5. Quadriceps amakonda: kwa masekondi 20 mbali iliyonse
  6. Kutambasula matako atagona: Masekondi 20 mbali iliyonse
  7. Kukoka bondo pachifuwa kwa masekondi 20 mbali iliyonse

Zochita 30 zapamwamba zotambasula miyendo

1. Kuukira

Gwerani pansi, mutapuma bondo la mwendo wakumanja pansi, mwendo wakumanzere utawerama pa bondo mbali yakumanja. Manja pa ntchafu ya mwendo wamanzere. Kokani bondo la mwendo wakumbuyo momwe mungathere, kutambasula minofu ya miyendo. Kokani pelvis yanu pansi, ndikuwonjezera kutambalala kwa ma quadriceps. Gwirani chingwecho kwa masekondi osachepera 20.


2. Kuukira ndi kugwira mwendo

Khalani pamalo oyimilira ndikuyesera kugwira dzanja lamanja phazi lamanja. Pepani tibia pafupi ndi chikazi. Mverani zovuta mu quadriceps ndi minofu ya adductor. Samalani, musakoke mwendo wanu molimbika, kuti mupewe kuwononga minofu. Gwiritsani ntchito malowa kwa masekondi 20.


3. Nkhunda

Kuchokera pamalo opindika, tembenuzani phazi lakumbuyo kuti mulumikizane ndikutsika pa Mat kuti Shin ikhale pansi. Lekani lili pafupi ndi mafupa a chiuno. Yesetsani kutsitsa mafupa a chiuno pansi kwambiri, ndikukoka phazi lakumbuyo. Mverani zovuta mu minofu ya gluteal ndi adductor. Gwirani njiwa kwa mphindi zosachepera 20.

Tsopano tengani chithunzi pakhosi lina ndikubwereza zolimbitsa thupi kumanzere.

4. Kutsetsereka mpaka kuphazi lakukhala

Khalani pansi, miyendo ingopatukana pang'ono. Pindani mwendo wanu wakumanzere pa bondo, kokerani phazi lanu ntchafu ya mwendo wakumanja. Mwendo wakumanja watambasulidwa patsogolo, chala chakumaso chikuyang'ana mmwamba. Tambasulani manja anu kutsogolo ndikudalira mwendo wakumanja. Ikani manja anu pamapazi momwe mungatambasulire. Mverani kupsinjika kwa minofu kumbuyo kwa ntchafu. Ngati mulibe zokwanira, osapendeketsanso kumbuyo, kokerani mimbayo ntchafu. Gwirani kupendekera kwa masekondi 20.


5. Kutambasula ma quadriceps pomwe mukunama

Tsikani pamalo ovuta, mutu ukukhazikika pachikhatho chotambasuka. Ikani phazi lanu lamanzere, phazi lamanzere, osakweza thupi lanu pansi. Mverani momwe adatambasulira ma quadriceps a ntchafu. Gwiritsani ntchitoyi kwa masekondi 20, kenako yesani mbali inayo.


6. Kutambasula matako atagona pansi

Ugone kumbuyo kwako, miyendo yokhotakhota. Ikani phazi la mwendo wakumanzere pa ntchafu yakumanja. Dulani manja onse awiri m'chiuno ndikumakokera kumimba. Yesetsani kukoka ntchafu pafupi ndi pamimba kuti mutu wanu usapezeke pa Mat. Ganizirani zakutambasula minofu yaulemerero. Gwiritsani ntchito malowa kwa masekondi osachepera 20, kenako chitani zochitikazo mbali inayo.


7. Kukoka bondo kupita pachifuwa

Ntchitoyi ndi yabwino pomaliza kulimbitsa thupi. Ugone kumbuyo kwako, tambasula miyendo yako molunjika. Kokani bondo lanu lamanja pachifuwa, ikani manja anu mwendo. Mwendo wakumanzere umawongoka kuti ugone pansi. Muzimva kutambasula kwabwino kumbuyo kwa ntchafu, matako ndi kumbuyo. Yesetsani kumasuka pamtundu uwu, gwirani masekondi 20-30 ndikubwereza mwendo wina.

Onaninso:

Popanda kuwerengera, pulogalamu Yomaliza, Yoyambira, Miyendo ndi matako

Siyani Mumakonda