Momwe mungakwere pa mlatho kuchokera pansi: kuchita masewera olimbitsa thupi + pang'onopang'ono

Mlathowu ndi umodzi mwamasewera olimbitsa thupi. Ngati mukufuna kuphunzira kumaliza izi, muyenera kudutsa magawo atatu ofunikira:

1. Kupititsa patsogolo kusinthasintha kumbuyo kuti muthamange mlatho
2. Kuti muphunzire kukwera pa mlatho kuchokera komwe mumakonda
3. Kuti muphunzire kukwera pa mlatho poyimirira

Kuchita masewera olimbitsa thupi kumbuyo

Mlathowo siwongolimbitsa thupi mokwanira, womwe umawonetsa kusinthasintha kwanu komanso kuchita masewera olimbitsa thupi, komanso masewera olimbitsa thupi othandiza kumbuyo kwanu. Chifukwa cha kukhazikitsa mlatho nthawi zonse mudzatha kukonza mawonekedwe, kutambasula msana, kuti muchepetse ululu wammbuyo.

Mlathowu ukhoza kuchitidwa kuchokera pamalo omwe sachedwa (adzakhala olimba komanso oyamba kumene) komanso kuchokera pomwe ayimilira (njirayi ikugwirizana ndi zotsogola kwambiri). Dongosolo loyitanitsa lidalandila matalikidwe apamwamba kwambiri, poyambirira pamafunika kusinthasintha kwakumbuyo ndi corset yolimba yamphamvu. Kuphatikiza apo, pama struts olimba pamlatho ayenera kugwira ntchito pafupipafupi potsegula pachifuwa ndi pamapewa, potambasula ndikulimbitsa ma quadriceps ndikutsegula ziwalo zamchiuno.

Tikukupatsani masewera olimbitsa thupi omwe angakuthandizeni kusintha kusinthasintha mu Dipatimenti ya msana, komanso kulimbitsa minofu yakumbuyo. Ngati mumachita masewera olimbitsa thupi a yoga kapena olimbitsa thupi, ndiye kuti mutha kudumpha sitepe iyi ndikupita kukulira kwa mlatho kuchokera pamalo abodza ndikuimirira (kutsatira mitu yaying'ono ya nkhaniyi). Koma ngati thupi lanu silinakonzekere mlatho wathunthu, tikukulimbikitsani kuti mumalize masewera olimbitsa thupi kuti musinthe msana komanso kulimbitsa minofu ya corset.

1. Mawonekedwe a Sphinx

Sphinx ndi imodzi mwazinthu zabwino kwambiri zokhazikitsira kusinthasintha kwa msana, pomwe kuli kosavuta kuphunzira. Ugone pamimba pako, tambasula phazi ndikukweza gawo lakumtunda lopuma pampando. Mimba ndi thupi lonse lakumunsi lagona pansi. Chotsani mapewa mmbuyo, kujowina tsamba la phewa. Imvani zolakwika mu Dipatimenti ya msana, osataya mutu kumbuyo. Gwiritsani mawonekedwe a Sphinx, kwa masekondi 40-45, bwerezani seti 2-3.

2. Kuyika njoka

Kusintha kovuta kwambiri kwa Sphinx ndi mawonekedwe a Cobra. Pochita izi simudzadalira mikono yanu ndi manja anu. Chifukwa cha izi, kusokonekera kumbuyo kumawonjezeka, zomwe zikutanthauza kuti zolimbitsa thupi zimachitidwa ndi matalikidwe akulu. Cobra ndichizolowezi choyeserera kusinthasintha kwa msana, chifukwa chake zikuthandizani kuti mufike pamlatho mwachangu. Gwirani mawonekedwe a Cobra masekondi 40-45, kubwereza maseti 2-3.

3 Bokosi

Ngati muli otsimikiza kuti mukuchita Cobra, izi zingakhale zovuta. Pitirizani kugona m'mimba, manja mupumule pansi. Bwerani mmbuyo ndikugwada. Ntchito yanu ndikukhudza zala zakumiyendo. Osataya khosi, kumbuyo, kuyenda kumakwaniritsidwa chifukwa chobwezera mu msana wamtundu wa thoracic ndi lumbar. Yesetsani kukhalabe motere kwa masekondi 20-30, kubwereza maseti 2-3.

4. Kupindika mu galu woyang'ana pansi

Imani mu galu woyang'ana pansi. Gwirani dzanja lamanja mwana wamphongo wakumanzere kapena akakolo, kupotoza mu Dipatimenti ya msana. Lonjezani msana kuchokera ku coccyx mpaka korona. Gawani katunduyo mofanana pamapazi onse awiri, mafupa a chiuno amakhalabe osasunthika. Ngati mulibe kutambasula kokwanira, bwerani pansi kapena kwezani zidendene zanu pansi. Gwiritsani ntchitoyi kuti musinthe kumbuyo kwa masekondi 30-45 ndikusintha mbali. Bwerezani zochitikazo mbali iliyonse magulu awiri.

5. Kupindika kumbuyo

Ugone m'mimba, manja atambasula thupi. Kwezani thupi lanu lakumtunda pansi, mukugwada kumbuyo. Mapazi ali pansi, manja akubwerera mmbuyo. Osataya mutu wanu kumbuyo, yang'anani mtsogolo. Dziwani kuti kupatuka kumachitika osati kudzera mu lumbar, komanso kudzera mumsana wa thoracic (m'ma kumbuyo).

Mitundu yonse yaziphuphu, zomwe zimachitika atagona pamimba, ndi chida chothandizira kukulira kusinthasintha kwa msana ndikulimbitsa minofu ya corset. Zoterezi zitha kuchitidwa mumitundu yosiyanasiyana, kuphatikiza ndi manja kumbuyo, kumbuyo, ndi manja osudzulidwa kumbali.

6. Phunziro la Superman

The Superman pose imathandizanso kusinthasintha kwa msana ndipo imalimbitsa bwino minofu yakumbuyo. Ugone pamimba pako, manja atambasulidwa patsogolo. Nthawi yomweyo kwezani thupi lanu lakumtunda ndi lotsika kuchokera pansi mutakweza pachifuwa ndi m'chiuno. Musagwadire mawondo anu. Gwirani chithunzi cha Superman kwa masekondi 20-30, kubwereza zochitikazo nthawi 3-4. Ngati mukuvutikabe kuchita masewerawa, mutha kutsitsa mchiuno pansi ndikukweza gawo lokwera lamthupi.

7. Wosambira

Kuchita masewera olimbitsa thupi sikungokuthandizani kukwera mlatho, komanso kulimbitsa mwamphamvu minofu yam'mimba ndi kumbuyo. Kuti mugone pamimba panu, manja anu amapita patsogolo. Nthawi yomweyo kwezani dzanja lanu lamanja ndi mwendo wamanzere m'mwamba momwe mungathere, gwirani malowa kwa masekondi pang'ono, kenako mubwerere poyambira. Bwerezani mayendedwe omwewo mbali inayo. Chitani magawo 2-3 obwereza 10-12 mbali iliyonse.

8. Mphaka

Phokoso la mphaka ndi imodzi mwazochita zosavuta komanso zothandiza kwambiri pakukulitsa kusinthasintha kwa msana. Kuchita bwino pamiyendo yonse inayi, mawondo ndi mitengo ikuluikulu ili pa Mat. Pomwe mumalowetsa mpweya wovunda kwambiri mgulu lamsana, osasuntha khosi ndi kumbuyo. Pa mpweya, kuzungulira msana wanu, kumverera kumasuka kumbuyo kwake. Bwerezani nthawi 10 kwa magawo 2-3.

9. Gripper mapazi onse anayi

Izi ndizosavuta zolimbitsa thupi zimakhazikika kusinthasintha kwa msana ndikulimbitsa dongosolo lonse la minyewa. Yendani pazinayi zonse, kujambula manja ndi mawondo. Kwezani mwendo wanu wakumanzere wopindika mmwamba ndi dzanja lanu lamanja kumbuyo kwa mutu wanu. Gwirani dzanja phazi, kupindika msana. Khosi yesetsani kuti musasokoneze. Gwirani mawonekedwe kwa masekondi 20-30, kuyesera kukulitsa kutsekeka kwa msana wamtundu. Bwerezani zochitikazo kwa magulu awiri mbali iliyonse.

10. Uta pose

Bow pose ndi imodzi mwazochita zabwino kwambiri kwa iwo omwe akufuna kukwera mlatho. Ngati mukuvutikabe kuchita izi, ndiye kuti mlatho wabwino sungagwire ntchito. Kuti mugwiritse uta utagona pamimba panu, pindani msana, ikani manja anu kumbuyo ndikugwira miyendo ya akakolo. Kukula kwakukulu, kukweza miyendo yanu ndi chifuwa pansi. Kulemera kwa thupi kumasamutsidwira m'mimba. Gwirani uta kwa masekondi 20-30, kubwereza kawiri.

11. Mgwirizano pa ngamira

Gwadani maondo anu, thupi lolunjika, manja motsatira thupi. Khoma kumbuyo kwanu, gwirani phazi. Khazikitsani khosi lanu, osataya zambiri. Kupendekeka kumachitika chifukwa chopindika kumbuyo. Gwirani mawonekedwe a ngamila kwa masekondi 30-40, kubwereza 2-3.

12. Malo patebulo

Kuika patebulo ndi njira yabwino yokonzekera mlatho. Izi ndizolimbitsa thupi zolimbitsa thupi zimalimbitsa minofu, imatsegula pachifuwa ndi pamapewa, potero imathandizira kukonzekera thupi ku mlatho. Imapezeka ngakhale kwa oyamba kumene. Kuti muthamange khalani pa matako, miyendo ikutambalala patsogolo panu, mikono motsatira thupi. Atatsamira pa dzanja lanu, kanikizani m'chiuno, ntchafu ndi mwendo wapansi kuti ukhale ngodya yolondola, thupi limasamutsidwira m'manja ndi miyendo yolunjika. Gwiritsani malo a tebulo kwa masekondi 30-40, kubwereza 2-3.

13. Mwana wagalu wowuma

Kuchita masewerawa kumawoneka kovuta poyamba, koma ndizosavuta kuphunzira. Kuti muwonetse ana agalu gwadani, tsitsani msana wanu, mugone ndi chifuwa pansi, manja akutsogola. Ingoganizirani kuti muyenera kukwawa pansi pa kamtengo. Pangani chithunzi chabwino mumsana. Gwiritsani mawonekedwe a masekondi 30-40, kubwereza maseti 2-3.

14. Mawonekedwe a theka la mlatho

Bodza kumbuyo kwanu, miyendo imagwada, mikono motsatira thupi. Tsamira m'manja ndikukweza m'chiuno, ndikukhazikika m'chigawo cha thoracic ndi vertebral msana. Kumbuyo kumbuyo, khosi, mutu, manja ndi mapazi zimatsalira pansi. Maimidwe a theka la mlatho ndi njira yokonzekereratu kwa iwo omwe akufuna kukwera mlatho.

15. Mlatho pa fitball

Fitball ndi zida zamasewera zotsika mtengo zomwe zingakuthandizeni kukwera mlatho. Bodza pa fitball kumbuyo, mikono ndi miyendo zimakhala pansi, kutsanzira mlatho wapamwamba. Ntchitoyi siyothandiza chabe kwa iwo omwe akufuna kuphunzira kukwera pa mlatho, koma kuti atonthoze msana wanu tsiku lovuta litakhala. Gwiritsani ntchito malowa kwa masekondi 45-60.

Momwe thupi limakhalira mukamapanga mlatho pa fitball zimadalira kwambiri kuchuluka kwa kutalika kwanu komanso kukula kwake kwa fitball. Sinthani malowa kuti mukhale omasuka komanso osokonekera msana.

Momwe mungasankhire fitball

16. Zithunzi za mwana

Poyerekeza ndi ana ndikofunikira kuti muchite nthawi yonse yolimbitsa thupi kuti mukhale osinthasintha kumbuyo, komanso mlatho utatha. Kuchita izi kumachotsa katundu ku Dipatimenti ya msana ndikuthandizira kupumula kumbuyo. Gwiritsani mawonekedwe a mwana kwa masekondi 30-40 ndikupitiliza kuchita masewera olimbitsa thupi otsatirawa. Zokwanira kutenga mawonekedwe a mwana kamodzi pamphindi 4-5, koma mutha kuzichita nthawi zambiri ngati mukumva kufunikira.

Ngati mukubwera kumene pamasewerawa, tsatirani zomwe tafotokozazi kwa masabata a 2-3 (maulendo 4-5 pa sabata) musanapite kukachita mlatho. Osangoyesera kukwera mlatho, ngati simukukhulupirira kuthekera kwawo. Kusuntha kovuta kumatha kuvulaza msana wosakonzekera.

Mlatho wochokera komwe mumakonda

Ngati mungachite bwino pamwambapa ndi matalikidwe abwino, mutha kupita kukakonzekeretsa mlatho kuchokera pomwe mumakonda. Kusinthasintha kwachilengedwe kwakumbuyo, kupitilira masewera kapenaunyamata kumakupatsani mwayi wochita masewera olimbitsa thupi.

Momwe mungapangire mlatho kuchokera pomwe mumakonda:

1. Mugone chagada, mugwadire.
2. Zikhatho za manja zimayikidwa pafupi ndi mutu, zigongono kuti ziwoneke kudenga.
3. Pamalo okutulutsirani, fufuzani mmwamba, kukankhira m'chiuno mwanu ndikuwongoletsa bwino.
4. Mukamawona kuti kukhota kwotsatira sikungakhale ndi malire ake.
5. Mwinanso sinthani momwe miyendo iliri, ndikuyika phazi pafupi ndi manja.
6. Pepani pansi pang'onopang'ono, osasunthika mwadzidzidzi.
7. Poyamba, gwirani mlatho kwa masekondi 5-10, pang'onopang'ono mukukulitsa nthawiyo mpaka masekondi 30-60.

Chofunika kudziwa za mlatho:

• Mukamayendetsa bwalolo kufalikira mozungulira msana. Izi zikutanthauza kuti muyenera kupindika osati mu msana, koma m'chifuwa.
• Kuti musinthe msana wamtundu wa thoracic muyenera kutambasula chifuwa chanu patsogolo. Izi zithandizira kuthana ndi msana wa lumbar ndikugawa moyenera msana.
• Yesetsani pang'onopang'ono kuchepetsa mtunda pakati pa manja ndi mapazi anu mlatho anali zambiri kusintha ndi matalikidwe.
• Mtunda wocheperako pakati pa manja ndi mapazi, ndiye kuti mlatho ukhazikika.
• Pakadutsa mlatho, yang'anani kudenga, osati pansi, osayambitsa mavuto m'khosi.
• Mukamapanga mlatho, manja anu ayenera kukhala owongoka kwathunthu, motero nthawi yoyamba ndikofunikira kuchita izi pamaso pagalasi kuti muwongolere kulondola kwa kukhazikitsa.

Yerekezerani kuphedwa kolondola ndi kolakwika:

Sikoyenera kukwera mlatho:

• Pakati pa mimba komanso atangobadwa kumene
• Pamaso pa chophukacho
• Ngati muli ndi mavuto ndi kuthamanga kwa magazi ndi mtima dongosolo
• Matenda am'maso chifukwa cha kuchuluka kwamagetsi
• Pa exacerbation matenda msana
• Mukatha kudya (mkati mwa ola limodzi) ndipo mutangodzuka
• Ndi bwino kuti musayime pa mlatho popanda kutentha ndi magwiridwe antchito amthupi

Ngati mukumva kupweteka kwakumbuyo mukamachita mlathowu, ndibwino kuti musiye ntchitoyi. Pitirizani kugwira ntchito yolimbitsa kumbuyo ndikukulitsa kusinthasintha kwake pochita masewera olimbitsa thupi kuyambira koyambirira kwa nkhaniyo. Pang'onopang'ono thupi lanu lidzakhala lokonzekera bwino kuchita mlatho wabwino.

Zochita 30 zapamwamba zathanzi

Bridge ndi miyendo yolunjika

Amakhulupirira kuti mlatho wokhala ndi miyendo yowongoka ndi wotetezeka kumbuyo. Udindowu umatsimikizira kugawidwa kwa yunifolomu mu department ya msana, kuwulula bwino msana wa thoracic ndikuchepetsa kupsinjika kumbuyo. Komabe, pantchito imeneyi kumakhala kovuta kuti muchepetse mtunda pakati pa manja ndi mapazi anu pamlatho wosinthasintha.

Tikukupemphani kuti muyesere njira zingapo zamiyendo ndikuwona zomenyera kumbuyo. Musaiwale kuti pakugawana yunifolomu katundu ndikutuluka mu thoracic (osati lumbar) muyenera kutambasula chifuwa chanu patsogolo.

Monga momwe mungasokonezere mlatho?

Ngati molimba mtima muyimilira mlatho, mutha kusokoneza kukhazikitsidwa kwake. Tikukupatsani zosintha zingapo pamlatho, zomwe zimakhudza minofu yowonjezera ndikuthandizani kupitilira momwe zingathere.

1. Mlatho wopindika

Mlatho wamahell - uwu ndi malo ovuta kwambiri kuchokera pakuwona sungani malire ndikunyamula pamiyendo ya miyendo. Udindowu udzakuthandizani kwambiri kugwiritsira ntchito minofu ya gawo lakumunsi pamlatho, kuphatikiza ma adductors, quads ndi glutes.

2. Bridge ndi mwendo wakwezedwa

Kuchita kusinthidwa kwa mlatho kukoka mwendo wowongoka. Kuvuta kwa malowa ndikukhazikika pamiyendo itatu, m'malo mwa anayi wamba.

3. Mlatho dzanja phazi

Njira yovuta kwambiri yosungitsa mlatho ndikutenga dzanja moyang'anizana ndi phazi. Njirayi ndiyothandiza kuchita kwa iwo omwe akufuna kukhala ndi lingaliro logwirizana komanso kulumikizana, komanso kupititsa patsogolo kusinthasintha kwa msana.

Samalani! Chitani izi pokhapokha mutakhala ndi chidaliro chonse pamaluso awo kapena ndi chitetezo cha munthu wina kuti muchepetse kugwa.

4. Mlatho wosasintha kwambiri

Mtundu uwu wa mlatho ukhoza kuchitika ngati pang'onopang'ono mungafupikitse mtunda pakati pa mapazi ndi manja. Zachidziwikire, izi pakadali pano sizotheka kwa aliyense. Koma ngati muli ndi kusinthasintha kwachilengedwe komanso masewera olimbitsa thupi m'mbuyomu, mlatho wosinthasintha womwe mudzakwanitse kuchita.

Mlatho kuchokera poyimirira

Ngati simukufuna kuyimira pomwepo, gawo lotsatira pakukula kwathunthu kwa mlatho ndi kuphunzira momwe mungalowemo poyimirira.

Pitani pakukula kwa mlatho kuchokera pamalo oyimirira ndikotheka pokhapokha mukakhala ndi chidaliro kuti mlathowo mulibe. Ngati mlatho wanu kuchokera pomwe mulibe ungakhale wokhazikika kapena simukuwongola manja ndikutsegula pachifuwa, pitilizani kutsatira kutsogolera kwa zolimbitsa thupi ndikusintha thupi lanu pamlatho.

Gawo loyamba: zopatuka kukhoma

Imani ndi msana wanu kukhoma patali pang'ono kuchokera kwa iye. Mapazi atapendekera paphewa, mikono pansi, zidendene zapanikizika pansi. Minofu yam'mimba, ntchafu ndi matako zimauma. Mukapuma motsatira, ikani manja pakhoma. Gwiritsani ntchitoyi kwa masekondi 15-30. Kankhirani kutali ndi khoma ndikubwerera poyambira. Mutha kuyesetsa pang'onopang'ono kuti muchepetse, ndikuwonjezera kuchepa kwa msana.

Gawo lachiwiri: pendani khoma

Mutatha kuchita mokwanira zochitika zam'mbuyomu, mukamatsamira mopanda mantha ndikuthandizani, mumapita kukhoma la mlatho. Imani ndi msana wanu kukhoma patali pang'ono kuchokera kwa iye. Monga momwe zidalili m'mbuyomu, mumatsamira, ikani manja pakhoma. Yendani pang'onopang'ono pakhomalo mpaka pansi.

Nthawi yoyamba mutha kutsikira kukhoma kumbuyo komweko, ngati zikukuvutani kapena kusakhala bwino. Kuchita mlatho khoma nthawi zonse kumakuthandizani kuti muzichita izi molimbika nthawi zonse. Pang'ono pang'ono pitani pakhoma ndikuligwiritsa ntchito ngati kubwerera basi.

Gawo lachitatu: mlatho wokhala ndi khoka lachitetezo

Pa ntchitoyi mufunika wachibale kapena mnzanu yemwe azitha kuzungulira. Funsani belayer kuti akuthandizireni m'chiuno, ndi dzanja lachiwiri kuti mugwire pamimba. Pakukonzekera mlatho woyimirira, ndikofunikira kuthana ndi mantha mukamadalira mlatho. Zingakhale zabwino ngati womenyayo angakuthandizeni nthawi iliyonse yopatuka pa mlatho, komanso panthawi yobwerera kuchokera pa mlatho mpaka kuyimirira.

Gawo lachinayi: mlatho wokhala ndi mpando

Ntchitoyi ikupititsaninso pafupi ndi kukhazikitsa mlatho molimba mtima mutayimirira. Kuti muthe kuyendetsa muyenera mpando wokhazikika kapena sofa. Pazochitikazi, ndikofunikira kumvetsetsa kuti kukweza mpando, kumakhala kosavuta kukwera mlatho. Chifukwa chake mutha kuyamba masewera olimbitsa thupi ndi sofa wapamwamba ndikumaliza tebulo kapena nsanja.

Gawo lachisanu: mlatho wayimirira

Mukamaliza zolimbitsa thupi zonse mutha kupita pa mlatho poyimirira. Tsatirani mlatho pang'onopang'ono, kuwongolera mayendedwe aliwonse. Yesani kuyang'ana pansi pakati pa manja anu kuti muwone pansi. Nthawi yoyamba kumakhala kovuta kubwerera kuchokera pa mlatho kupita pamalo oimirira, chifukwa chake timalimbikitsa kuthandizidwa ndi belayer kapena kudalira khoma.

Kuti ndikhale wolimba mtima kwambiri kumayambiriro kwa mlatho wodziyendetsa, ndikudziyika pansi pa khushoni chakumbuyo. Mutha kukhala ovuta pamaganizidwe popita ku mlatho, ngati mungadziwe kuti mudziteteze kuti musagwere pansi yolimba.

Musafulumire ndikukakamiza katunduyo pakupanga mlatho. Izi ndizovuta zolimbitsa thupi kwa oyamba kumene, chifukwa chake khalani oleza mtima ndikukonzekera mchitidwe wanthawi zonse, ngati mukufuna kukwera mlatho kuchokera pomwe mumakhala ndikuimirira.

Onaninso:

• Momwe mungaphunzire kuyambiranso kuyambira pachiyambi, zolimbitsa thupi ndi maupangiri
• Momwe mungasankhire nsapato zothamanga: malangizo + abwino kwambiri
• Momwe mungasankhire ma dumbbells: maupangiri, mitengo + ndi masewera olimbitsa thupi

Yoga ndikutambasula Msana ndi m'chiuno