Maphunziro a gulu: mitundu yonse ndi mayendedwe. Kuwunika mwatsatanetsatane!

Gulu lophunzitsira m'magulu azolimbitsa thupi, omwe amachitika m'magulu motsogozedwa ndi aphunzitsi. Kuphunzitsa pagulu kumatha kukhala njira zosiyana pamasewera: kuchokera ku Pilates yosavuta kupita pamtanda.

Ndinaganiza zopita kukaphunzitsidwa pagulu ndipo sindingasankhe komwe ndingasankhe? Kapena ndangotayika munthawi yake ku kalabu yolimbitsa thupi, yomwe imaphatikizapo mayina ambiri osadziwika? Tikukupatsani mitundu yapadera, mwatsatanetsatane yamagulu azolimbitsa thupi ndi mafotokozedwe ndi zithunzi.

Onaninso:

• Nsapato zazimayi zabwino kwambiri za 20 zolimbitsa thupi
• Chakudya choyenera: momwe mungayambire pang'onopang'ono

Zambiri zamitundu yamagulu ophunzitsira

Maphunziro am'magulu nthawi zambiri amakhala ndi dzina lomwelo ngakhale m'magulu osiyanasiyana olimbitsa thupi. Nthawi zambiri mapulogalamu amatchedwa Chingerezi, chifukwa chake sizotheka nthawi zonse kuzindikira mitundu yamakalasi.

Ndizotheka kugawaniza mitundu yonse yamaphunziro yamagulu m'malo angapo:

• Zochita zolimbitsa thupi za aerobic
• maphunziro mphamvu
• Masewera olimbitsa thupi (mphamvu ya Cardio +)
• Masewera olimbitsa thupi
• Zotsatira zolimbitsa thupi

Momwemonso, dongosolo lanu lophunzitsira liyenera kuphatikizapo kuphunzitsa zolimbitsa thupi, kuchita masewera olimbitsa thupi komanso kutambasula / yoga. Kutambasula ndikwanira kuchita 1 kamodzi pasabata, zina zonse zolimbitsa thupi zimafalikira sabata yonse. Ngati simukutha kukachezera gulu, ndibwino kuti muzindikire magwiridwe antchito osakanikirana, omwe ndi mitundumitundu ya thupi lonse. Kutambasula ndi mtundu wa pulogalamu yomwe singathe kuwonongeka ikhoza kuchitidwa kunyumba. Mwachitsanzo, yang'anani kusankha kwathu: Makanema a 7 otambasulira oyamba kumene kunyumba.

Chofunika kukumbukira ndi chiyani?

Nthawi zambiri mtundu womwewo wamagulu ophunzitsira m'magulu azachipatala amakhala ndi zinthu zosiyanasiyana. Chifukwa chake onetsetsani kuti mwayendera phunziro loyesa ngati mungasankhe maphunziro pagulu. Ngakhale mukudziwa bwino pulogalamuyi (werengani malongosoledwe kapena mudachita kale), ndi bwino kuwona ntchitoyo ndi maso awo.

Mwachitsanzo, m'makalabu olimbitsa thupi omwe ali mu pulogalamu ya Maphunziro apakati katundu wopezeka yemwe ali woyenera kwa ambiri omwe akutenga nawo mbali, komanso m'makalabu ena olimbitsa thupi, masewerawa amapangidwira opita patsogolo. Ndi bwino kufotokozera pasadakhale kuchuluka kwa zovuta za pulogalamu iliyonse kuti musankhe mulingo woyenera. Kwa mitundu ina yamaphunziro yamagulu imapereka zovuta zingapo, mwachitsanzo, Gawo I, Gawo II, Gawo III. Izi zikutanthauza gawo loyamba, lachiwiri ndi lachitatu la zovuta.

Ngati mukuyendera chipinda cholimbitsira thupi, chomwe chimaphunzitsidwa pagulu zogwiritsa ntchito mphero za Les, ndizo Pumpu Ya Thupi, Kulimbana Thupi, Kusamala Kwa Thupi, CXWORX, Sh'bam ndi ena, werengani malongosoledwe awo mwatsatanetsatane munkhani yathu: Mapulogalamu onse ochokera ku Les Mills.

Malangizo othandizira gulu:

1. Onetsetsani kuti mukuwerenga malongosoledwe ndi yang'anani kuchuluka kwa katunduyo pagulu lanu, musanakonzekere ndandanda. Zambiri zimatengera wophunzitsa mkalasi, ngakhale mtundu umodzi wamapulogalamu ungasiyane kwambiri ndi makochi osiyanasiyana.
2. Zilibe kanthu kuti padzakhala mapulogalamu tsiku lonse: kulimbitsa thupi koyamba kapena kulimbitsa thupi. Onani momwe mungakhalire omasuka komanso omasuka: ndikofunikira kuti muyambe ndi zosavuta kuti mukwaniritse ndikumaliza maphunziro anu tsiku lonse. Koma zotsatira za njirayi sizingakhudze.
3. Kutambasula ndi yoga ndibwino kuyika pulogalamu yomaliza tsikulo (ngati kungatheke). Koma zolumikizira limodzi zitha kuyendera koyamba.
4. Onetsetsani kuti mukuchita nawo masiteki amitundu yonse yamagulu ogwiritsira ntchito ndi mapulogalamu ochepa omwe amakhudzidwa, pomwe makalasi amaganiza kuti alibe nsapato. Gwiritsani ntchito zovala zabwino zopangidwa ndi zinthu zachilengedwe, zomwe sizimaletsa kuyenda.
5. Bweretsani madzi nthawi zonse, yesetsani kumwa ma SIP ang'onoang'ono mphindi 10-15 zilizonse. Onetsetsani kuti mumamwa kapu yamadzi mphindi 20 musanalowe kulimbitsa thupi komanso makapu awiri amadzi mutachita masewera olimbitsa thupi.
6. Ngati mukumva kufooka kwakukulu, chizungulire, kumva kulasalasa mumtima, siyani ndikugwira mpweya. Gwiritsani ntchito mawonekedwe a fitbit kapena kugunda kwa mtima kuti muwone momwe mtima ukugwirira ntchito komanso kuti musalemetse mtima.
7. Yesetsani kuyesa pulogalamu yanu yolimbitsa thupi kuti muphatikize zosiyanasiyana, osati mtundu womwewo wa katundu, ngakhale mutakhala ndi mitundu ingapo yathanzi.
8. Ngati muli ndi zotsutsana ndi matenda azaumoyo kapena matenda osachiritsika, muyenera kufunsa dokotala wanu ndikufunsani ndi mphunzitsi zambiri.
9. Kuti mukwaniritse zotsatira Muyenera kupita ku gululi nthawi zonse osachepera kawiri pa sabata kwa maola 2-1. Musayembekezere kupita patsogolo mwachangu magawo awiri kapena atatu momwe ziwerengero zanu sizingasinthe. Muyenera kuphunzitsa masabata 2-3 kuti muwone zotsatira zoyambirira.

Maphunziro a gulu la Aerobic

Maphunziro a gulu la Aerobic amapangidwira kupsereza kwa kalori, kukula kwa dongosolo la mtima ndikuwonjezera kupirira. Ndi makalasi awa mutha kuchepetsa thupi ndikuchotsa mafuta owonjezera. Pafupifupi, awa Cardio kulimbitsa thupi kutentha ma calories 400-500 pa ola limodzi ndipo ndi abwino kwa ma dieters a magawo onse olimba.

Zochita zolimbitsa thupi zimawonetsedwanso kwa iwo omwe amaphunzitsa mphamvu zolimbitsa thupi ndipo akufuna mapulogalamu ena owonjezera olimbitsa thupi. Kumbukirani kuti kuphunzitsa mtima ndi kofunikira, ngakhale simukukonda kuchita masewera olimbitsa thupi. Minofu yofooka ya mtima yokhala ndi magetsi ochulukirapo imatha kuchepa msanga.

Aerobic (Aerobic)

Aerobics ndi mayendedwe ovuta kwambiri omwe amachitika pansi pamayimbidwe. Olimbitsa thupi angatchedwe mtundu wa kuvina masewera. Pulogalamuyi imaphatikizapo mayendedwe ochepa, omwe amaphatikizidwa kukhala mitolo. Choyamba mwina mungakhale ovuta kubzala mayendedwe onse munthawiyo, koma popita nthawi mudzadziwa bwino pulogalamuyi.

Zochita zamagulu zamagulu olimbitsa thupi, pali magawo angapo kutengera zovuta za kuphatikiza ndi kugwiritsa ntchito mphamvu. Khalani mu maphunziro amtunduwu ndizochepa, maphunziro onse amachitika mosalekeza. Aerobics nthawi zambiri imachitika popanda kugwiritsa ntchito zida zowonjezera.

Gawo / Gawo lolimbitsa thupi (Gawo lolimbitsa thupi)

Masitepe othamangitsa ndi imodzi mwazomwe anthu amakonda kuchita zolimbitsa thupi, zomwe zimapezeka munthawi yamakalabu amasewera ambiri. Iye akuyimira a Zochita zamagulu, zomwe zimakhazikitsidwa ndi salageanu papulatifomu yapadera (sitepe).

Monga aerobics yanthawi zonse, sitepe yolimbitsa thupi imaphatikizapo kuphatikiza njira zingapo zomwe zimakhala zovuta pantchito. Gawo la ma aerobics limathandizira kuwotcha mafuta ndikugwiritsanso ntchito minofu m'matako ndi m'miyendo, pomwe katundu wolumikizira mafupa amachepetsa. Werengani zambiri: Khwerero aerobics: phindu, kuvulaza, kuchita bwino, kuchita masewera olimbitsa thupi.

Kickboxing (Kickboxing) kapena Bokosi (Bokosi)

Ndandanda yamakalabu apamwamba olimbitsa thupi adalinso ndi maphunziro am'magulu monga zida zankhondo ndi Boxing. Kickboxing imakhudzanso maluso ndi manja ndi mapazi, chifukwa chake, imapatsanso chimodzimodzi kumtunda ndi kumunsi kwa thupi. Bokosi limaphatikizapo maluso a nkhonya, omwe amagwiritsidwa ntchito kwambirionkatundu wambiri amatenga gawo lakumtunda.

Ngakhale mitundu yonse yamaphunziro onjezerani mphamvu, kutentha mafuta, kusintha kulimbitsa thupi, kulimbitsa minofu ndikukhala olimba, mphamvu komanso kuchita mwachangu. Maphunzirowa alinso othandizira kuthana ndi kupsinjika ndi kumasuka ku kusokonekera. Posachedwa kutchuka kwa malangizo a MMA (mixed karate), omwe akuphatikiza njira zingapo, masukulu ndi mayendedwe amakanidwe amodzi.

Mphatso (Tae-Bo)

Tae Bo ndi njira zosakanikirana komanso ma aerobics opangidwa makamaka kuti akuthandizeni kukhala olimba pogwiritsa ntchito masewera andewu. Uku ndiko kulimbitsa thupi koyenera kwa iwo omwe sakonda kudumpha kapena kuyenda panjira. Pulogalamuyi imaphatikiza zolimbitsa thupi ndi kutulutsa minofu, mikono, matako ndi ntchafu.

Kawirikawiri pulogalamuyi imagawidwa m'magulu angapo, pomwe nthawi zonse mumalimbitsa minofu yakumtunda ndi kumtunda kophatikizana ndi kugunda kwa mtima komanso kuwotcha mafuta. Osasokonezedwa ndi Tae Bo ndi Thai Boxing (Muay Thai). Muay Thai ndi luso lankhondo laku Asia. Tae bo ndi amodzi mwa malo ophunzitsira masewera olimbitsa thupi komanso masewera olimbitsa thupi omwe adapangidwa ndi osewera a Billy theka.

Aquafitness (Kulimbitsa Thupi)

Kulimbitsa thupi ndi mawonekedwe ofatsa a cardio oyenererana ndi onse okhudzidwa, kuphatikizapo atsikana apakati, okalamba, anthu omwe ali ndi matenda amtima ndi mafupa. Zolimbitsa thupi zamagulu zimachitika m'madzi kuti zizimva nyimbo.

Zimatsimikiziridwa kuti makalasi m'madzi ndiwothandiza kwambiri kuposa pamtunda chifukwa madzi amalimbikitsa mphamvu ya minofu polimbana ndi kukana kwina. Komanso, madzi amapereka kutikita minofu, zomwe zimapangitsa kamvekedwe ka khungu ndikuchepetsa cellulite. Olimba thupi samakulolani kuti muwotche mafuta ochulukirapo monga ma aerobics achikhalidwe, chifukwa chake kuchepa ndikofunikira kuphatikiza pulogalamuyi ndi maphunziro ena am'magulu.

Kuthamanga / Kupota (Kutchova njinga / Kutentha)

Kupalasa njinga ndi mtundu wina wotchuka wamagulu olimbitsa thupi womwe ndi phunziro panjinga zapadera zolimbitsa thupi (njinga). Maphunziro amachitika munthawi yopumira, katundu amasintha ndikutembenuka kwa ma pedal, kukana ndi mawonekedwe amthupi.

Kupalasa njinga ndi chimodzi mwazambiri mitundu yolimbikira yolimbitsa thupi, kulemera kwambiri kumatenga miyendo, matako ndi kumbuyo. Ndi izi mudzaumitsidwa ndikuchepetsa thupi osati minofu yomwe ikukula. Kupalasa njinga kumatchuka ngati amuna ndi akazi. Werengani zambiri: Kupalasa njinga: ndi chiyani, phindu, moyenera.

Jump Kangoo (Kangoo Jumps)

Kangoo Jumps ndi imodzi mwazomwe zachitika posachedwa mdziko lazolimbitsa thupi, zomwe nthawi yomweyo zidatchuka kwambiri. Mbali yayikulu ya pulogalamuyi ndi "nsapato zodumpha" zapadera, zomwe zimakhala ndi dongosolo lapadera la kasupe. Kukhazikika koteroko sikuti kumangothandiza pakuchepetsa thupi komanso kulimbitsa minofu, komanso kumatetezera malo ndi nsana, chifukwa nsapato zazing'onozi zimapangidwa kuti zitheke pambuyo povulala.

Okonza mapulogalamuwa akulonjeza kutentha kwakukulu kwa calorie ndi masewera olimbitsa thupi. Pali mitundu iwiri ya maphunziro: Kangoo Power (maphunziro apakati) ndi Kangoo Dance (ma aerobics). Gulu la ana limachita masewera olimbitsa thupi a Kangoo Jumps.

maphunziro mphamvu

Mwa mitundu iyi ya zolimbitsa thupi cholinga chanu chachikulu ndi Kukula kwamphamvu, kusintha kwa mafupa-minofu, kulimbitsa minofu ndikuchotsa malo ovuta pamanja, pamimba ndi miyendo. Mphamvu yamsonkhanowu imachitika ndi zolemera (ma dumbbells, barbell, bodybar) komanso kulemera kwa thupi lake. M'machitidwe awa njira yofunikira kwambiri, onetsetsani kuti mukutsatira malingaliro onse a wophunzitsa.

Ndikofunika kuzindikira kuti sikoyenera kuda nkhawa zakukula kwa minofu ndikukula kuchokera kuzolimbitsa thupi zamagulu. Monga lamulo, amakupatsani masewera olimbitsa thupi ochepa, zomwe zimapangitsa kuti minofu yanu izitulutsa mawu koma sizowonjezera minofu. Kwambiri mphamvu yamagulu ophunzitsira kuwotcha mafuta ndikupanga thupi lokongola lamatoni kotero khalani omasuka kuyiphatikiza ndi dongosolo lanu lolimbitsa thupi ngati mukufuna kuonda.

Chojambula Cha Thupi / Chosema Kwambiri

Pafupifupi kalabu iliyonse yazaumoyo ili nayo kulimbikitsa mphamvu magulu onse amisala, ndipo nthawi zambiri amatchedwa Kujambula Thupi. Pulogalamuyi imaphatikizapo zolimbitsa thupi zolemera (nthawi zambiri dumbbells) ndi masewera olimbitsa thupi omwe ali ndi thupi (pushups, matabwa) omwe angakuthandizeni kulimbitsa minofu ndikupeza thupi lokoma.

Nthawi zambiri mumachita zolimbitsa thupi zakuthupi ndikulemera pang'ono, kumagwira ntchito mosiyanasiyana m'magulu am'magazi kumtunda ndi kumunsi kwa thupi.

Thupi lotsika ndi thupi lakumtunda

Kuphunzira kwamphamvu kumeneku kumtunda (kumtunda) ndi kumunsi kwa thupi (Thupi Lotsika). Maphunziro amtunduwu ndioyenera kwa iwo omwe Amafuna kutchulira kuti agwire ntchito yamagulu osiyana siyana. Mu Thupi Lapamwamba mumalimbitsa minofu ya mikono, mapewa, chifuwa, kumbuyo, atolankhani, makina osindikizira, kukoka UPS, ndi ma dumbbells, pushups, matabwa.

Pulogalamu ya Thupi Lotsikayo imayenera kugwira ntchito pamiyendo yamiyendo ndi matako, makamaka mapapo, squats, miyendo yosunthira itaimirira ndikugona pansi. Nthawi zambiri mphamvu yochepetsedwa imachita masewera olimbitsa thupi chifukwa chowotcha kwambiri.

ABS / Zovuta

Ngati mukufuna kutamandidwa kugwira ntchito pamimba, ndiye chonde onani gululo likuchita Abs (M'mimba), zomwe zingakuthandizeni kukonza m'chiuno ndikulimbitsa minofu yam'mimba, kumbuyo ndi kumbuyo.

Nthawi zambiri, phunziroli limakhala pansi pomwe pali mitundu ingapo yama crunches, matabwa, hyperextension. Nthawi zina zolimbitsa thupi zimaphatikizidwa ndikutambasula. Poterepa, ndondomekoyi ikuwonetsa, mwachitsanzo, Abs + Flex.

ABL, Mabasi + ABS

Nthawi zambiri m'makalabu olimbitsa thupi amapereka maphunziro am'magawo azovuta kwambiri azimayi. Amatchedwa ABL (Abdominal, Buttocks, Legs press, matako, miyendo) kapena Bums + Abs (matako ndi atolankhani). Mapulogalamu amaphatikizapo kugwira ntchito zolimbitsa thupi zomwe zingakuthandizeni kupeza ntchafu zokongola ndi matako komanso kulimbitsa minofu yam'mimba.

Maphunziro oterewa ndi otchuka kwambiri chifukwa maderawa amakhala ndi mafuta ambiri azimayi. Pulogalamu ya ABL imachitika ndi kulemera kwake komanso zolemera zina.

Thupi Pump / Pump / Hot Iron / Iron Fit / Barbell

izi kulimbitsa mphamvu ndi barbell wofatsa kwa kamvekedwe kanyama ndi kuyaka mafuta. Makalasi omwe amapangidwira kubwereza kwamagulu angapo amtundu uliwonse, kukulolani kuti mugwire ntchito yochepetsa, kuchepa kwa minofu ndikuchepetsa voliyumu imodzi.

Pulogalamuyi imatsagana ndi nyimbo zolimbikitsa, mayendedwe amachitidwa mofanana. Amagwiritsidwa ntchito polemera zolemera / ndodo: 3-7 makilogalamu. Werengani zambiri za pulogalamu ya Body Pump.

Maphunziro osakanikirana (cardio + mphamvu)

M'magulu ophunzitsira osakanikirana amaphatikiza kuchuluka kwa mtima pakukula kwa dongosolo la mtima ndi kutsitsa kwamphamvu kwamphamvu ya minofu. Mapulogalamuwa ndiabwino kuphatikizidwa kuti atukule thupi ndikuchepetsa thupi kwakanthawi kochepa.

Komabe, maphunziro amtunduwu nthawi zambiri amaphatikizapo kutentha kwakanthawi komanso kusintha kwakanthawi kochita masewera olimbitsa thupi, chifukwa chake oyamba kumene kumatha kukhala kovuta poyamba kukhalabe ndi liwiro popanda kutaya njira. Ngati simukudziwa luso lanu, ndibwino kuti musankhe katundu wovuta kwambiri.

Maphunziro a Dera (maphunziro a dera)

Mukuchita masewera olimbitsa thupi ukuyembekezerani machitidwe angapo omwe mumabwereza mozungulira, akugwira ntchito m'magulu onse a minofu. Mwachitsanzo, squats, thabwa, kuthamanga m'malo mwake, pushups, crunches, kulumpha - ndi kuzungulira kamodzi.

Kuchita masewera olimbitsa thupi kulikonse komwe mumachita kwakanthawi (kapena kuchuluka kwakanthawi), ndikudutsa motsatizana. Mukamaliza bwalo lonselo mupeza mpumulo pang'ono ndikubwereza bwalolo. Gulu la masewera olimbitsa thupi omwe amatsimikiziridwa ndi mlangizi komanso kuchuluka kwa mapulogalamu m holo yanu.

FT / Ntchito Yogwira Ntchito (Maphunziro Ogwira Ntchito)

Mbali ya maphunziro ogwira ntchito ndikuti mudzachita masewera olimbitsa thupi omwe nthawi imodzi mumagwiritsa ntchito magulu angapo am'magazi kumtunda ndi kumunsi kwa thupi. Izi zidzakuthandizani Osati kungolankhula thupi lonse, komanso kuwotcha ma calories ambiri.

Kuphatikiza apo, maphunziro ophunzirira adzakuthandizani kukulitsa luso komanso kuthamanga komwe kudzakuthandizeni m'moyo watsiku ndi tsiku. Nthawi zambiri maphunziro azigawo amachitika popanda zowerengera zina ndi kulemera kwa thupi lake. Werengani zambiri za maubwino ophunzirira bwino.

TRX (Kuphunzitsa kuzungulira)

Nayi njira ina yamakono yophunzitsira gulu. TRX ikuwoneka ngati yosavuta komanso yosavuta, yomwe ili ndi malupu awiri opachika. Komabe, awa malupu amachita zozizwitsa, kukakamiza minofu yanu kuti igwire bwino ntchito.

Ndi TRX mutha kuchita masewera olimbitsa thupi, koma chifukwa chakufunika kuti mukhale olimba komanso olimbitsa thupi, zolimbitsa thupi zilizonse ndizovuta ndipo zimapangitsa thupi lanu kugwira ntchito molimbika. Kwenikweni magawo ophunzitsira amtundu wa TRX amaphatikizapo zolimbitsa thupi zamagulu angapo am'magazi kumtunda ndi kumunsi kwa thupi. Werengani zambiri: TRX: gwiritsani ntchito, kuchita bwino, kuchita masewera olimbitsa thupi.

Nthawi / HIIT (Maphunziro apakatikati kapena HIIT)

Ngati mukufuna kuwotcha mafuta ndikupangitsa kuti thupi likhale labwino, ndiye kuti nthawi yophunzitsira ndiyofunikira kwa inu. Maphunziro amachitika pa mfundo yosinthasintha kwamphamvu kwambiri komanso kwakanthawi kochepa, nthawi iliyonse imapatsidwa nthawi yanthawi.

Pa imeneyi maphunziro anataya kangapo zopatsa mphamvu kuposa tingachipeze powerenga masewera olimbitsa thupi ndi kuwonjezeka kagayidwe kumapeto kwa maphunziro. Imodzi mwa mitundu yamaphunziro apakatikati ndi Tabata (TABATA), momwe masekondi 20 olimbitsira thupi mwamphamvu amatsatiridwa ndi mphindi 10 zakupuma. Werengani zambiri apa: Maphunziro a TABATA: dongosolo lamanja + lochita masewera olimbitsa thupi.

CrossFit (Crossfit)

Crossfit ndimasewera amakono komanso otchuka kwambiri, omwe mwachangu adakhala gawo lowona bwino pankhani yolimbitsa thupi. Training crossfit idapangidwa kuti izithandizira bwino popanda zovuta zaumoyo (makamaka mafupa ndi msana).

Pulogalamuyi ndiyosakanikirana kwamphamvu kwambiri, masewera olimbitsa thupi komanso magwiridwe antchito omwe amachitika mwachangu: kuthamanga, kulumpha, kukankha-UPS, kukoka-UPS, kukwera chingwe, kugwira ntchito zolemera ndi zina zambiri. Crossfit si pulogalamu yokhayo yochepetsa thupi, ayi ekstremalnie kulimbitsa thupi kuti mukhale wathanzi munthawi yochepa. Werengani zambiri zamaphunziro a crossfit.

Maphunziro a gulu lovina

Ubwino wowonekera pamaphunziro akuvina ndikuti simudzangowonda, koma kuti mukhale ndi chiwongola dzanja cha vivacity komanso chabwino. Kuphatikiza apo, mapulogalamu otengera kuvina amathandizira kuwulula mapulasitiki ndi chisomo chomwe chili chofunikira m'moyo watsiku ndi tsiku. Komabe ziyenera kuzindikiridwa kuti gulu limaphunzitsidwa m'holo lomwe limasinthidwa kuti muchepetse kunenepa kuposa kukulitsa luso lanu lovina.

Monga lamulo, gulu lamagule limapereka masewera olimbitsa thupi otsika mtengo. Ponena za kuvuta kwa choreography, zimatengera wophunzitsayo, koma nthawi zambiri amayang'ana kwambiri wophunzira wamba. Timapereka kufotokozera madera owerengeka chabe ampikisano wamagulu ovina omwe amapezeka pafupipafupi.

NTCHITO Yovina: mitundu yonse

Distance Mpongwe-Zumba (Zumba)

Lero, Zumba ndi m'modzi mwa ambiri kachitidwe kovina kotchuka m'maholo olimbitsira thupi padziko lapansi. Zimatengera mayendedwe amitundu yovina yaku Latin America.

Gulu lophunzitsira Zumba limangolembedwa, kuchuluka kwamafuta ambiri komanso nyimbo zotentha kwambiri, motero pulogalamuyi ndiyabwino kwambiri pakuchepetsa thupi komanso kukhala ndi malingaliro abwino. Kuchita masewera olimbitsa thupi ndikosangalatsa komanso kosavuta, koyenera kwa oyamba kumene. Werengani zambiri: Zumba olimba: ndi chiyani, zabwino zake komanso zoyipa zake, mawonekedwe ake ndi upangiri.

Dance ya Belly (Dance Dance)

Ndani mwa ife amene sanasangalale ndi kuvina m'mimba ndikuyesera kusuntha thupi pansi pamiyeso yaku Asia? Komabe, Belly Dance osati kokha Amakhala osangalatsa, ofewa komanso osalala ndipo amathandiza kumangitsa mimba, chiuno, matako ndi ntchafu.

Makalasi amaphunzitsa njira zoyambira za Belly Dance zomwe zimalimbikitsa magulu akulu akulu am'mimba ndikuthandizira kuyenda molumikizana. Kuvina kofunika kwambiri pamimba ndi iwo omwe amakhala moyo wokhazikika chifukwa chosuntha m'chiuno kuti muwonjezere magazi m'magulu am'chiuno.

Dance Strip / Pole Dance (Kuvina kovina, kuvina mozungulira)

Gule wovina kapena kuvina mozungulira amatchedwanso shestova acrobatics. Kuti zinthu zikuyendereni bwino pakadali pano muyenera kulimba, kutambasula bwino, minofu yolimba (makamaka kumtunda) komanso kulimbitsa thupi. Chifukwa cha masewera olimbitsa thupi, simudzangolimbitsa thupi, komanso mutha kukulitsa kusinthasintha, kulumikizana komanso kupilira.

Kuphatikiza apo, kuvina kwapoli kumathandizira kukulitsa pulasitiki ndi chisomo, komanso maphunziro aliwonse ovina. Mwa njira, kuvina koyambira kwa oyamba kumene sikungaphatikizepo zolimbitsa thupi, koma kungakonzekeretsani ukadaulo wapamwamba kwambiri.

Thupi la Ballet (Thupi la Ballet)

Ntchitoyi ndiyabwino osati kwa ovina okha kapena ovina kale, koma aliyense amene akufuna kupeza wochepa thupi, wachisomo wopanda madera ovuta. Chimodzi mwazolimbitsa thupi mu Thupi la ballet yochitidwira ku Barre: mudzachita masewera osiyanasiyana ndi kukweza mwendo.

Chimodzi mwa maphunzirowa chimachitika pansi ndipo sizomwe zimachitika chifukwa chazolimbitsa thupi. Pulogalamuyi ndi yofunika kwambiri kwa iwo omwe akufuna kugwira ntchito yopanga miyendo yopyapyala. Werengani zambiri: Cardio Barre: maubwino, mawonekedwe, magwiridwe antchito.

Sakanizani

Dance Mix, monga zikuwonekera pa dzina lenilenilo, ndi chisakanizo cha mitundu yosiyanasiyana yovina: hip hop, jazz-funk, nyumba, kuvina kovutikira, R'n'b, freestyle. Maphunziro oterewa samangotentha zopatsa mphamvu, koma phunzirani kusunthira muyimbidwe ina ndi mawonekedwe.

Nyimbo zamakono, zojambula zosiyanasiyana, mphamvu pamagulu onse - Dance Mix ikupatsani kulimba mtima, kuchepetsa nkhawa komanso kutopa.

Komanso pakati pa maphunziro ovina ndi awa: Latin, salsa, ntchafu kadumphidwe, ballroom kuvina, breakdancing. Musaope kuyendera maphunziro osiyanasiyana amagulu ovina, ngati mumakonda masewera olimbitsa thupi. Kupatula apo, cholinga chanu sikuti muphunzire masitepe onse mwachangu komanso molondola. Cholinga chanu ndi kuti muzichita masewera olimbitsa thupi, kuwotcha mafuta, phunzirani kuwongolera thupi lanu ndikukhala ndi malingaliro abwino.

Ntchito zolimbitsa thupi zochepa

Maphunziro amtunduwu ndiabwino kwa iwo omwe amapewa kugwedezeka komanso katundu wolemera. Mapulogalamuwa amachitika opanda nsapato, osakhudza zolumikizira, chifukwa chake ndi oyenera anthu osiyanasiyana okhudzidwa.

Koma ngakhale mutakhala athanzi ndipo mulibe zotsutsana, onetsetsani kuti mwamvetsera mapulogalamu amtunduwu. Ambiri a iwo ndi kupewa matenda osiyanasiyana omwe angayambitsidwe ndi moyo wongokhala kapena, m'malo mwake, katundu wambiri.

Ma Pilates (ma Pilates)

Cholinga chachikulu cha Pilates ndi minofu: kumbuyo, pamimba, matako, kotero ngati ili ndi vuto lanu, ndiye kuti ma Pilates mudakulimbikitsani. Kuphatikiza apo, ma Pilates amathandizira kulimbitsa minofu yakumbuyo yomwe imathandizira msana, chifukwa chake mumakonza mawonekedwe anu ndikuchotsa zovuta zam'mbuyo.

Gulu lophunzitsira Pilates nthawi zambiri limachitika kwathunthu pansi, itha kugwiritsidwanso ntchito zida zina (mpira, zotanuka, magulu olimba)zomwe zithandizira kusiyanitsa phunzirolo. Werengani zambiri: Ma Pilates: mphamvu, maubwino, zimawonetsa maphunziro.

Callanetic (Callanetics)

Callanetics idapangidwa mu 60-ies, koma pachimake pa kutchuka kwake kudabwera mzaka khumi zapitazi. Ena amasokoneza ma callanetics ndi ma Pilates, koma amasiyana mosiyanasiyana.

Maziko a callanetics ndimachita zolimbitsa thupi, minofu yanu imadzazidwa ndikutambasula komanso kusokonezeka kwa isometric. Simugwira ntchito yamagulu akulu okha, komanso minofu yakuya yomwe sachita nawo masewera olimbitsa thupi nthawi zonse.

Fitball (Chitani masewera olimbitsa thupi)

Zochita pa mpira wolimbitsa thupi sikungokuthandizani kusiyanitsa zochitika zolimbitsa thupi, komanso kusintha magwiridwe antchito olimbitsa thupi. Choyamba, kuphunzitsa pa fitball kuti mukhale ndi corset yolimba, chifukwa panthawi yochita masewera olimbitsa thupi muyenera kusamala, kuti mugwiritse ntchito pamimba, kumbuyo ndi matako.

Kachiwiri, kusakhazikika kwa mpira kumapangitsa kuti ntchito zolimbitsa minofu, zomwe sizipezeka nthawi zina zolimbitsa thupi. Maphunziro am'magulu pa fitball ndiabwino kwambiri kwa iwo omwe akufuna kugwira ntchito yolimba.

Kutambasula / Flex (Kutambasula, kutambasula)

Kuchita masewera olimbitsa thupi ndi gulu lopumula lomwe limafunikira kutambasula magulu onse am'mimba. Pulogalamuyi imakhala ndi malo amodzi, omwe angakuthandizeni kutalikitsa minofu ndikukulitsa kutambasula kwanu. Mchitidwewu uyenera kutsagana ndi kupuma mozama mpaka kutambasula mosavutikira minofu ndi mitsempha.

Ngati mulibe thupi losinthasintha, mutha kugwiritsa ntchito lamba, thaulo, zotchinga za yoga, kuti muchepetse zolimbitsa thupi. Yesetsani kupewa kupanikizika kwakunja kwa akatambasula minofu, izi zitha kubweretsa kuvulala.

Zochita zolimbitsa thupi

Zochita zolimbitsa thupi zithandizira mibadwo yonse, komanso abambo ndi amai. Ndi zaka timalephera kuyenda m'malo athu olumikizana, ndiye ngati simusamala, mutha kukumana ndi mavuto monga nyamakazi, arthrosis, osteochondrosis.

Masewera olimbitsa thupi amaphatikizapo masewera olimbitsa thupi osiyanasiyana owongolera kuyenda kwa zida zamagetsi. Nthawi zambiri, kusuntha kozungulira kwa phazi lolowera.

Yoga

Mu yoga pali njira zosiyanasiyana: Hatha yoga, yoga yoga, Kundalini yoga, Vinyasa yoga, Yin yoga. Njira zowonekera kwambiri m'magulu agulu ndi Hatha yoga. Ngati simukumvetsetsa zovuta, mutha kuzisankha.

Komanso yoga nthawi zambiri imagawika ndimavuto, kotero ngati mukuyamba, sankhani gawo loyambira, ngakhale mutachita bwino munjira zina zolimbitsa thupi.

Wathanzi kumbuyo

Popeza kukhala moyo wongokhala ndi chimodzi mwazifukwa zazikulu zobwerera msana, inu zolimbitsa thupi zamagulu kubwerera kumbuyo zayamba kutchuka kwambiri. Nthawi zambiri, amaphatikizapo Zochita zolimbitsa za minofu yakumbuyo kuchepetsa ululu komanso zolimbitsa thupi zolimbitsa corset kupewa mavuto am'mbuyo.

Komabe, ngati muli ndi vuto lakumbuyo, ndiye kuti kalasi isanachitike ndibwino kukaonana ndi dokotala kuti musadzipweteke kwambiri.

Bodyflex (thupi Flex - machitidwe opumira)

Bodyflex ndimachitidwe opumira omwe angakuthandizeni kukonza thanzi ndikuchepetsa kuchuluka kwa thupi, makamaka m'mimba. Bodyflex ndiyabwino kwa azimayi atabereka omwe amatsutsana ndi mantha. Bodyflex iyeneranso okalamba ndi anthu omwe akuchira kuvulala.

Mukamaphunzitsidwa pagulu pa Flex, mverani mosamala malangizo a makochi, chifukwa njira yoyenera yopumira imadalira zotsatira zake.

Malangizo posankha maphunziro nthawi zina:

• Gulu liti lamasewera omwe angasankhe anthu: Panjinga, CrossFit, Pump/Hot Iron, Interval Training, Functional Training.
• Gulu liti lamasewera omwe angasankhe anthu okalamba: Pilates, Callanetic, olowa olimbitsa, Olimbitsa thupi, Kuchita masewera olimbitsa thupi ndi mpira wa yoga, masewera ena ovina.
• Gulu liti lamasewera omwe angasankhe atabadwa: ndibwino kuyamba ndi kuvina ndipo kulimbitsa thupi kwakanthawi kuti muzolowere kupsinjika. Pambuyo pa miyezi 1-2 yamakalasi wamba mutha kupita ku maphunziro a aerobic ndi mphamvu.
• Gulu liti lomwe lingasankhe kuchotsa mafuta amimba: sankhani zolimbitsa thupi, ndikuwonjezerani 1-2 pa sabata Abs / Core kapena Pilates. Kuchepetsa m'mimba ndi diastasis yesani Bodyflex.
• Amasankha gulu liti kuonda miyendo: masewera olimbitsa thupi a Cardio kapena nthawi yophunzitsira komanso kuphunzira zolimbitsa thupi. Zikhala zogwira ntchito panjinga komanso kulimbitsa thupi.

Maphunziro a gulu ndi njira yabwino yochotsera kunenepa kwambiri, kukula kwa kupirira, kulimbitsa minofu, kuthetsa mavuto azaumoyo chifukwa chongokhala. Kuti muyambe kuchita zolimbitsa thupi, muyenera kungodziwa kumene mukufuna, kugula zovala zamasewera ndikulemba ku masewera olimbitsa thupi.

Onaninso:

• Masewera a Cardio kunyumba
• Kulimbitsa mphamvu kwa amayi omwe ali ndi ma dumbbells
• TABATA kulimbitsa thupi: zosonkhanitsa zokonzekera kuchepa thupi