Dinani chogudubuza

Sikophweka kusintha mimba yodzaza ndi ma cubes omwe mukufuna. Pali mitundu yambiri ya kupopera kwa abs, kuyambira kuchita masewera olimbitsa thupi mwaulesi kupita kumayendedwe owoneka bwino a bar. Ndipo imodzi mwazinthu zovuta kwambiri zolimbitsa thupi ndikupopera atolankhani pa chogudubuza.

Chogudubuza chosindikizira ndi gudumu lokhala ndi zogwirira. Sizingakhale zophweka, koma zotsatira zidzaposa zonse zoyembekeza. Zochita zolimbitsa thupi pa izo zimakulolani kuti mugwiritse ntchito minofu yakuya kwambiri yamimba. Ndipo ngati muli ndi mimba yopangidwa kale, kanemayo adzakupatsani chisangalalo chodabwitsa tsiku lotsatira mutaphunzitsidwa.

Zinthu zofunika kuzidziwa musanayambe maphunziro odzigudubuza

Musanayambe maphunziro pa roller, ndikofunika kudziwa:

1. Kukonzekera. Kuwerengera uku ndi kwa okonzekera. Ngati mungathe kuchita 30 crunches mu 3 seti, kuyimirira kwa mphindi imodzi pa thabwa ndi chogudubuza chanu.
2. Mavuto mu lumbar msana. Ngati muli ndi intervertebral hernias kapena ngati simukumva bwino m'munsi kumbuyo mukamachita masewera olimbitsa thupi, tambasulani msana wanu bwino kwambiri. Ndipo kumbukirani: Kupatuka kwa ma roller kungakhale kowopsa.

Njira yochitira masewera olimbitsa thupi

1. Kuwonjeza kuchokera ku malo a bondo

Ichi ndi gawo loyamba - kwa oyamba kumene.

• Gwirani maondo anu ndi zala zanu pansi. Mtunda pakati pa zala ndi pakati pa mawondo uli pamtunda wa chiuno. Zidendene sizigwera mkati, zimayang'ana molunjika.
• Tengani chogudubuza m'manja mwanu, chiyikeni pansi pansi pa chifuwa chanu.
• Tembenuzani msana wanu, limbitsani abs yanu, kanikizani m'mimba mwanu.
• Ikani manja anu pa chogudubuza ndipo pang'onopang'ono muyambe kubweretsa manja anu patsogolo. Manja akukwera pa wodzigudubuza, masokosi akadali pansi, m'munsi kumbuyo ndi arched, atolankhani mbamuikha kumbuyo.
• Mukafika pa ngodya yanu yokulirapo, bwererani pamalo oyambira bwino komanso pang'onopang'ono.

Ntchito yanu ndikukwaniritsa kukulitsa kwathunthu kwa mikono, ndikulendewera pansi ndi m'mimba.

2. Kuwonjeza kuchokera pamalo oyimirira ndi kusintha kwa mawondo

Si onse othamanga omwe amagwiritsa ntchito siteji iyi. Zimafunika kuti pakhale kutentha ndi kukonzekera kwamaganizo kwa gawo lovuta la kutambasula kuchokera ku miyendo yowongoka.

• Imani pamapazi anu ndi malo pakati pa mapazi anu pamtunda wa chiuno. M'manja mwa wodzigudubuza.
• Phinduzani ndikupumula wodzigudubuza pansi. Limbikitsani abs anu, kanikizani m'mimba mwanu.
• Yambani kuwongola bwino. Miyendo ndi yowongoka.
• Mukafika pamakona anu apamwamba, pindani pang'onopang'ono miyendo yanu ndikugwada pansi. Pitirizani kutambasula.

Ntchito yanu ndikukwaniritsa kukulitsa kwathunthu kwa mikono, ndikulendewera pansi ndi m'mimba.

3. Kuwonjeza kuchokera poyimirira

Mlingo wovuta kwambiri.

• Imani pamapazi anu ndi malo pakati pa mapazi anu pamtunda wa chiuno. M'manja mwa wodzigudubuza.
• Phinduzani ndikupumula wodzigudubuza pansi. Limbikitsani abs anu, kanikizani m'mimba mwanu.
• Yambani kuwongola bwino. Miyendo ndi yowongoka.
• Mukafika pakukulitsa kwanu, bwererani pamalo oyambira bwino komanso pang'onopang'ono.

Ntchito yanu pamiyendo yowongoka bwino ndikukwaniritsa kuwongola kwathunthu kwa manja anu, ndikulendewera pansi ndi mimba yanu.

Kusintha kuchokera ku gawo lina kupita ku lina kumachitika pambuyo pochita masewera olimbitsa thupi nthawi 10-15 mu seti 3.

Mfundo zofunika pakugwira ntchito ndi kanema

Ganizirani mfundo zofunika izi:

1. Chachikulu sichili bwino

Chofunikira kwambiri pakuchita masewera olimbitsa thupi ndikuyang'ana msana wanu ndikuyang'ana pa abs yanu. Ngakhale mbali yaying'ono yowonjezera idzapindula ndikusunga abs yanu ikugwira ntchito. Mudzamva pamene mungathe kuwonjezera ngodya.

2. Kutenthetsa

Nthawi zonse muzitenthetsa ndikuyenda pang'ono pang'ono pamlingo uliwonse wa luso. Ndipo pang'onopang'ono muwonjezere.

3. Chiwerengero cha kubwereza ndi njira

Muyenera kuyamba ndi kubwereza pang'ono, kuyambira nthawi 3-5. Simuyenera kuyesetsa mwamphamvu, apo ayi tsiku lotsatira zidzakhala zovuta kwambiri kukhala ndi moyo.

4. Zomwe muyenera kuyesetsa

M'magawo oyamba, zotsatira zabwino zidzakhala 10-12 maulendo 3 pamakona ake apamwamba. Pambuyo pake, mukhoza kuwonjezera kuchuluka kwa zoyenda. Chotsatira chakuchita bwino gawo lililonse ndikuwongola thupi lonse.

5. Kufunika kwa mphunzitsi

Monga wodziyimira pawokha, wamanyazi, kapena wamanyazi momwe muliri, limbikani mtima ndikupempha thandizo kwa mphunzitsi wanu wapantchito. Ili mu gym iliyonse. Pemphani kutsatira kuphedwa kolondola kwa njira yochitira masewera olimbitsa thupi. Malangizo ndi ma tweaks akatswiri adzakhala ofunikira.

6. Zolimbitsa thupi kunyumba

Ngati mumaphunzira kunyumba nokha - jambulani kanema ndikuwonera zida zanu kumbali. Fananizani ndi mavidiyo ophunzirira ndikukonza zolakwika.

Ndipo chofunikira kwambiri:

Mvetserani thupi lanu! Kusapeza bwino kulikonse kumbuyo, mapewa, manja, mawondo kapena pamimba kumawonetsa kuchita masewera olimbitsa thupi kosayenera kapena zolakwika m'thupi lokha. Ndipo mu nkhani iyi, padzakhala koyenera kuchita ndi mphunzitsi ndi dokotala.

Wodzigudubuza kwa atolankhani ndi chida chapadziko lonse lapansi. Ndizosawoneka bwino, koma zimapereka mphamvu yopopa kwambiri, ndi yopepuka, imatenga malo ochepa. Sizidzapweteka kunyumba ndipo zingatengedwe nanu paulendo wamalonda kapena patchuthi. Wodzigudubuza, kuphatikizapo masewera olimbitsa thupi owonjezera osindikizira ndi kuchita masewera olimbitsa thupi opuma, adzakuthandizani kupeza zotsatira zabwino kwambiri mu nthawi yochepa. M'pofunikanso kukumbukira za zakudya ndi kumwa madzi.

Ndipo chofunika kwambiri, kusinthasintha kwa maphunziro kumapangitsa maloto anu kukhala enieni ndikupangitsa kuti zolinga zanu zitheke.