Kutsetsereka: ndi chiyani, chifukwa chiyani mukufunikira + kuphatikiza masewera olimbitsa thupi

Kuthamanga ndi mtundu wapadera wa maphunziro omwe amachokera pa mfundo ya slide yokhala ndi ma disc apadera ozungulira. Ngati mukufuna kukonza thupi lanu ndikuchotsa madera ovuta popanda kuchita masewera olimbitsa thupi otopetsa, maphunziro othamanga mungakonde.

Maphunziro a gliding adapangidwa ndi wophunzitsa zolimbitsa thupi waku America chabwino Milra, amene ankafuna kupanga pulogalamu yabwino popanda kudumpha ndi katundu wodabwitsa. Mindy zaka zoposa 5 zoperekedwa ku maphunziro asayansi omwe atsimikizira kuti zida zolimbitsa thupizi ndizopambana kwambiri.

Ndiye, gliding ndi chiyani, phindu lake ndi chiyani, komanso masewera olimbitsa thupi omwe mungachite ndi ma gliding discs?

ZOKHUDZA KWAMBIRI: kuwunikiranso mwatsatanetsatane

Kodi gliding ndi chiyani?

Pachimake pa gliding mfundo ya kuzembera, amene amalola kangapo kumapangitsanso mphamvu ya ochiritsira thupi. Pamapeto pake mumapeza maphunziro osavuta komanso apamwamba kwambiri omwe angakuthandizeni kuchotsa madera ovuta pamiyendo, mikono ndi pamimba kuti musinthe mawonekedwe mu nthawi yochepa.

Kuti gliding-maphunziro ntchito yaing'ono kupanga litayamba, amene amapereka kutsetsereka pamwamba. Mumayika ma discs pansi pamapazi kapena pachikhatho cha dzanja lanu ndikuchita mayendedwe otsetsereka kutsogolo, kumbuyo, chakumbali. Mwa kugonjetsa mikangano ndi pamwamba pa minofu yanu kupeza katundu wowonjezera pa njira yonse yoyendayenda, kotero zotsatira za maphunziro zimawonjezeka kangapo. Kuphatikiza apo, muyenera kugwiritsa ntchito minofu kuti mukhalebe ofanana. Nthawi yoyamba mutha kumamatira pampando pochita masewera olimbitsa thupi.

Ma disks oyambira (mindy Milra adavomereza njira yake) ndi awiri masentimita 22 ndi kutalika kwa 1 masentimita, Koma tsopano anamasulidwa analogues ambiri, choncho si koyenera kugula choyambirira zimbale Gliding, mtengo umene, ndithudi, apamwamba. Komanso, m'malo kugula zinthu zina , mutha kugwiritsa ntchito zinthu zilizonse zomwe zingatsetsereka pansi. Mwachitsanzo, mapepala a mapepala, zidutswa za zinthu kapena nsalu, thaulo laling'ono komanso masokosi wamba.

Ubwino wa kuwomba

  1. Kuchita masewera olimbitsa thupi kumakuthandizani kuthana ndi mavuto (mimba, chiuno, kumbuyo kwa mikono, ntchafu zakunja ndi zamkati, matako) popanda zida zolemera komanso zazikulu.
  2. Chifukwa cha kukana kowonjezera ndi pamwamba pamene mukutsetsereka mumapeza katundu wapamwamba pa minofu, ngakhale mukuchita masewera olimbitsa thupi, motero mudzakhala ndi gawo lophunzitsira bwino.
  3. Zochita zolimbitsa thupi zothamanga zimatanthawuza kuchepa kwamphamvu komwe kumakhala kotetezeka ku minofu ndi mafupa.
  4. The gliding zimbale kwa zida yaying'ono kwambiri kuti alibe danga kwambiri mu chipinda ndi zosavuta kutenga pamodzi kukwera.
  5. Pamene kuchita masewera olimbitsa thupi kumafuna kusuntha minofu kuti osati kupereka zina katundu pa minofu ya pamimba ndi kumbuyo kusintha mawonekedwe, komanso kuthandiza kulimbikitsa msana ndi kusintha lakhalira.
  6. Kuphatikiza pa kulimbikitsa minofu, gliding-imachita masewera olimbitsa thupi omwe akutukuka bwino mu ndege zonse zomwe ndi kupewa matenda ambiri olumikizana mafupa.
  7. Chifukwa cha masewera olimbitsa thupi othamanga mudzatha kupititsa patsogolo kugwirizanitsa ndi kulingalira bwino.
  8. Maphunziro a gliding ndi abwino kuchitikira kunyumba, chifukwa m'malo mwa ma disks kuti azitha kutsetsereka, mutha kugwiritsa ntchito zida zilizonse zomwe zasinthidwa: thaulo kapena nsalu zazing'ono.

Kodi mungagule kuti zoyendetsa kuti muzitha kuuluka?

Ma gliding discs ndi zida zolimba kwambiri zolimba, choncho ndizoyenera kulimbitsa thupi kunyumba. Palibe chifukwa chogula zida zodula kwambiri kuti muyambe kukonza thupi lanu. Mawilo otsetsereka adzakhala njira ina yabwino kwambiri yogwirira ntchito pamavuto kuchokera panyumba yabwino.

Magudumu othamangira (ma diski otsetsereka) simungapeze nthawi zonse m'masitolo amasewera, ndizosavuta kuyitanitsa pa AliExpress. Ma disks amapangidwa ndi zinthu zapadera zopangira zomwe zimalola kutsetsereka kosavuta pansi. Pamene mbali ina ya disk salola phazi kuti lichoke pamwamba pake. Kuti mukhale ndi maphunziro omasuka mungofunika ma disks awiri. Mtengo wa gliding discs, nthawi zambiri ma ruble 400-800 pa peyala.

1. Ma diski otsetsereka mozungulira

2. Ma diski otsetsereka mozungulira

3. Ma disc otsetsereka ndi ozungulira

4. Ma diski otsetsereka mozungulira

Contraindications pa kukwera ndege

Koma pali gliding-zolimbitsa thupi ndi contraindications. Ngakhale ndizochepa mphamvu, kuchita masewera olimbitsa thupi sikuyenera aliyense. Ngati mukukayikira kuti mwasonyezedwa zochitikazi, funsani dokotala wanu.

Kuthamanga sikuvomerezeka kwa anthu omwe ali ndi mavuto awa:

  • Mitsempha ya Varicose
  • Mavuto ndi dongosolo la mtima
  • Matenda a nyamakazi, osteoarthritis ndi zovuta zina zolumikizana mafupa
  • Kulemera kwakukulu
  • Opaleshoni yaposachedwa
  • Kusowa kwathunthu kwa maphunziro akuthupi

Zochita 25 zapamwamba zokhala ndi ma gliding disks

Mfundo zazikuluzikulu za maphunziro a gliding:

  • Musanayambe kuchita masewera olimbitsa thupi, tsegulani malo ozungulira. Kawirikawiri amasowa lalikulu lalikulu mamita 1.5 m'lifupi ndi kutalika.
  • Nthawi yoyamba yomwe mungagwiritse ntchito mpando kapena chithandizo china kuti mukhalebe bwino.
  • Nthawi zonse yambani masewera olimbitsa thupi ndi kutentha ndikumaliza ndi kutambasula minofu yonse.
  • Chitani zolimbitsa thupi kwa nthawi (30-40 masekondi pa masewera aliwonse) kapena kuchuluka kwa kubwereza (10-15 mbali iliyonse). Bwerezani zochitikazo mu seti 2-3 kapena kuzungulira Robin.
  • Pitani paulendo 2-3 pa sabata kwa mphindi 30-45. Ngati mukuchita mapulogalamu ena, mutha kuwonjezera masewera olimbitsa thupi othamanga ku General Training.
  • Chitani masewera olimbitsa thupi kunyumba, makamaka ma sneakers.

Makochi TOP 50 pa YouTube: kusankha kwathu

Kuthamanga - masewera olimbitsa thupi a ntchafu ndi matako

1. Kubwezera

2. Lunge lotsatira

3. Magulu

4. Mapapu ozungulira

5. Kutakasa kwa miyendo

6. Zowukira

7. Mbalame zouluka

8. Wothamanga

9. Kupinda kwa mapazi kunama

10. Kuthamanga - mlatho

11. Kukweza miyendo

The gliding-zochita za m'mimba ndi kumbuyo

1. Mawondo mpaka pachifuwa

2. Kukwera kwa matako (Pic)

3. Kukwera

4. Kukankha chammbali

5. Gwirani bondo mpaka chigongono

6. Kukweza mawondo kumbali

7. Kuthamanga Kwambiri

8. Kukwera mwendo umodzi

9. Kupotokola kwa mbali

10. Mzere wotsetsereka

11. Bweretsani thabwa

The gliding-zochita za manja ndi mapewa

1. Kamvekedwe kakuuluka

2. Atsogolereni manja kutsogolo

3. Makapu opatutsa manja

Zikomo chifukwa cha njira za gifs za youtube: Live Fit Girl, Marsha Circuit Training, bekafit, SugarySixPack, Nicole Perry.

Maphunziro 7 abwino kwambiri amakanema pamaziko otsetsereka

Ngati mukufuna kuchita kukwera pamakanema omalizidwa, tikukupatsani Makanema 7 ogwiritsa ntchito ma disks otsetsereka. Mutha kupanga makanema osiyana, kuphatikiza mapulogalamu angapo pamodzi kapena kukwaniritsa zomwe zili pamwambapa.

Makochi TOP 50 pa YouTube: kusankha kwathu

1. Kuthamanga kwa mapazi (mphindi 10)

Zochita zolimbitsa thupi za miyendo kunyumba II ndikuwonda ndi Ekaterina Kononova

2. Kuuluka: kuphunzitsa pansalu (Mphindi 20)

3. Mimba ndi mapazi (mphindi 20)

4. Kuthamangira kutali ndi malo ovuta (Mphindi 30)

5. Kuthamangira kutali ndi malo ovuta (Mphindi 10)

6. Kuthamangira ku thupi (Mphindi 16)

7. Kuthamanga kwa chiuno ndi matako (5 mphindi)

Kuthamanga kumakopa aliyense amene akufuna kulimbitsa thupi kogwira mtima, kosiyanasiyana komanso kocheperako kwa thupi lonse. Kuchita masewera olimbitsa thupi pafupipafupi kukuthandizani kuti mukhale ndi thupi lowoneka bwino komanso locheperako munthawi yochepa popanda kugwiritsa ntchito zida zovuta kapena zosafikirika.

Onetsetsani kuti mwawerenga zolemba zathu zina zothandiza:

Siyani Mumakonda