Zamkatimu
Kukhala moyo wongokhala ndi chimodzi mwazifukwa zazikulu kunenepa, mavuto ammbuyo komanso mawonekedwe oyipa. Tikukuwonetsani zochitika zovuta zaposachedwa kuchokera kwa a Mark Lauren zomwe zingakuthandizeni kuti muchepetse thupi, kukhala ndi thupi lolimba, kulimbitsa minofu ya thupi ndikuthandizira magwiridwe antchito a minofu ndi mafupa.
Kufotokozera kwamaphunziro ovuta pambuyo pake ndi Mark Lauren
Minofu yam'mbuyo imapezeka mozama, pafupi ndi msana, ntchito yawo yayikulu ndikukhazikitsa thupi pamalo owongoka. Amapanga matupi ofanana, ali ndi udindo wokhazikika komanso kuthandiza kukhalabe olimba. Mosiyana ndi mphamvu, minyewa yama postural yomwe imagwiritsidwa ntchito pang'ono pamaphunziro wamba. Chifukwa chake, kukhalabe ndi thanzi lakumbuyo ndikukhazikika koyenera kumafunikira maphunziro apadera, omwe amaphatikizapo masewera olimbitsa thupi.
Elite special forces trainer Mark Lauren wapanga masewera olimbitsa thupi omwe angakuthandizeni kusintha osati chiwerengerochi komanso thanzi. Pulogalamu osankhika zinchito Kuchita masewera olimbitsa thupi (EFX): Zolemba Kulemera Training lakonzedwa kuti apange minofu yamkati yamphamvu, kulimbitsa dongosolo la minofu ndi mafupa, kupanga thupi lamphamvu. Minofu yotsogola yotukuka imasunga msana ndikuthandizira thupi lanu kupirira katundu wautali wautali. Pachifukwa ichi amatchedwa tonic kapena anti-mphamvu yokoka.
Zochita zabwino kwambiri zakumbuyo ndi ma dumbbells azimayi kunyumba
Maphunziro ovuta a Postural Bodyweight adaphatikizira zolimbitsa thupi za 3 zamphamvu, kukhazikika ndi kupirira, zokhala mphindi 30-40. Chitani iwo katatu pa sabata (Mwachitsanzo, Lolemba, Lachitatu, Lachisanu) kapena malizitsani nthawi yanu yolimbitsa thupi. Mudzaphunzitsa ndi thupi lanu, pogwiritsa ntchito isometric, plyometric ndi mphamvu zolimbitsa thupi, komanso masewera olimbitsa thupi. Konzekerani kuchuluka kwamavuto, chifukwa ndichimodzi mwazinthu zazikuluzikulu zophunzitsira minofu yakumbuyo. Kwa makalasi simufunikira zida zowonjezera.
Kulimbitsa thupi kulikonse kumaphatikizapo magawo atatu okhala ndi machitidwe atatu aliwonse, omwe amachitika munjira zingapo. A Mark Lauren amafotokozera mwatsatanetsatane zochitikazo, chifukwa machitidwe oterewa ndikofunikira kutsatira njira yoyenera. Zochita zonsezi zimaphatikizapo magulu angapo am'mimba, chifukwa chake khalani okonzeka kugwira ntchito ndi thukuta. Pulogalamuyi yophunzitsira pambuyo pake siyabwino kwa oyamba kumene, muyenera kukhala okonzeka bwino kuchita izi.
Ubwino ndi zoyipa zamaphunziro a postural Trainingweight
1. Ichi ndi chimodzi mwa zovuta zomwe zikugwira ntchito moyenera komanso kumalimbitsa gawo lapakati la thupi. Mupanga minofu yanu kukhala yolimba kupsinjika, kumangitsa pamimba, kulimbitsa msana ndi dongosolo lonse la minofu.
2. Pafupifupi zochitika zonse zimakhudza kumtunda ndi kutsika kwa thupi. Mulimbitsa matako anu, pangani mapewa olimba ndi mikono, sinthani mawonekedwe amiyendo.
3. Minofu yakumbuyo imapezeka mwakuya ndipo kulimbitsa thupi nthawi zonse sikugwiritsidwa bwino. Maphunziro ovuta a EFX-Postural Bodyweight Training amapatsa mwayi wogwiritsa ntchito kwathunthu.
4. Program Mark Lorena ikuthandizani kusintha kaimidwe, kulimbitsa msana, kuthetsa kusapeza kumbuyo ndi kutsikira kumbuyo.
5. Simufunikanso zida zina zomwe mupanga zolimbitsa thupi za postoyannymi ndikulemera kwanu.
6. A Mark Lauren akufotokoza mwatsatanetsatane za njira zophunzitsira. Chifukwa cha zojambula zamakompyuta, mutha kuwona bwino kuti ndi minofu iti yomwe ikuphatikizidwa muntchito mkalasi.
kuipa:
1. Pulogalamuyi imakhudza matabwa ambiri ndi zolimbitsa thupi zomwe sizoyenera aliyense.
2. Mangirirani mafotokozedwe azida zolimbitsa thupi akuwoneka kuti akuphwanya kayendedwe ka masewera olimbitsa thupi.
3. Soyenera mulingo woyambira, mlingo wa pulogalamu - pamwambapa.
Kubwereza pazomwe anachita pambuyo pa Mark Lauren:
Ngati mukufuna kupeza Thupi lamphamvu lamphamvu lokhala ndi mawonekedwe abwino ndi msana wolimba, yesetsani kulimbitsa thupi pafupipafupi ndi a Marc Laurent. Zochita zake zam'mbuyo zimakuthandizani kulimbitsa minofu, kuti muchotse zovuta zam'mbuyo, kuti mukhale wowonda komanso wonenepa.
Komanso pakukula kwa minofu ya postural ndi yoga wabwino. Onani, mwachitsanzo, dongosolo labwino la thupi lonse: Yoganics ndi Catherine Buyda.