Chingwe cham'chiuno ndi m'mimba: momwe mungachitire + 10 mods (chithunzi)

Mbali yapafupi (Mbali Yamkati) Ndi masewera olimbitsa thupi am'mimba komanso am'mimba, omwe amatha kuphatikizidwa muzochita zilizonse zazimayi ndi abambo. Mbali yam'mbali ndi imodzi mwazosiyanasiyana za zolimbitsa thupi "thabwa", zimangochitika pambali. Munkhaniyi tikambirana zaubwino ndi magwiridwe antchito mbali, momwe tingachitire zochitikazi komanso momwe tingasokonezere kapena kusalira bala lakumbali.

Mbali yam'mbali: ukadaulo ndi mawonekedwe akukhazikitsa

Mbali yammbali ndi imodzi mwazolimbitsa thupi zabwino kwambiri zolimbitsa corset yaminyewa. Chifukwa chiyani kuli kofunika kulimbikitsa minofu ya corset? Minofu imeneyi imadalira thanzi la dongosolo lanu la minofu. Corset yamphamvu yolimba imakhazikika msana, imagwirizira msana wanu, imawongolera mayimidwe ake ndikupewa kupweteka kwakumbuyo. Komabe, mbali yam'mbali imathandiza kulimbitsa osati kokha minofu ya m'mimba komanso minofu ya lamba wamapewa, minofu ya ntchafu ndi matako. Kuchita masewera olimbitsa thupi ndikuwonetsa bwino kulimba kwa minofu yolimba.

Onaninso: PLANK - kuwunikira mwatsatanetsatane za ntchitoyi

Njira yotsatira

1. Gona kumanja kwako. Sindikizani mikono yanu pansi, chigongono chili chowongolera pansi paphewa. Limbikitsani mimba yanu ndikukoka thupi lanu. Dzanja lamanja lagona pambali pake, kapena kutambasulidwa pamodzi ndi thupi, kapena kutukula mmwamba (sankhani malo abwino kuti musunge bwino).

2. Kwezani m'chiuno mwanu, mutatsamira pansi ndi mikono yanu ndi zala zanu zakumapazi. Gawani kulemera kwa thupi kuti katundu wamkulu agwere pamatumba osati pamanja. Thupi lanu liyenera kukhala lolunjika komanso lolimba, m'mimba mwakhazikika.

3. Gwirani malowa masekondi 15-60 ndikutsikira pansi. Mutha kubwereza zochitikazo m'njira zingapo, kapena kuchita mbali ina mbali inayo. Gwiritsani ntchito kalilole kuti muwonetsetse mtundu wa masewera olimbitsa thupi.

Pazolemba izi:

  • Thupi ndilolunjika kwathunthu ndipo limapanga mzere kuchokera kumutu mpaka kumapazi
  • Mlanduwo sugwera kutsogolo kapena kumbuyo
  • Yang'anani mtsogolo, opanda khosi, mapewa samatambasukira kumakutu
  • Pakati pa mkono ndi phewa lothandizira mikono idapanga ngodya yolondola
  • Maondo adakoka, miyendo yowongoka komanso yolimba
  • Kubwerera molunjika osagwedezeka, osagwedezeka m'chiuno
  • Chiuno chimatambasukira m'mwamba momwe zingathere, thupi silikhala SAG
  • Chiuno ndi mapewa zili mu mzere umodzi

Pochita mbali yam'mbali ndikofunikira kwambiri kugawa kulemera kwa thupi kuti cholemetsa chachikulu chisakhale ndi mikono ndi mapewa, ndi corset yaminyewa. Ndikofunikira kukhala ndi malo olondola thupi nthawi yonse yochita masewera olimbitsa thupi, kuvulaza mimba yanu ndikunyamula thupi lanu pamwamba pamiyendo ndi mikono. Kuphedwa kosavomerezeka kwa matabwa am'mbali kumawopsezedwa ndikubwera kwa kupweteka kwa msana ndi kutsikira kumbuyo ndi zigongono chifukwa chowapanikiza kwambiri.

Matabwa ammbali mwa oyamba kumene

Mbali yammbali - zolimbitsa thupi zovuta kwambiri, zomwe muyenera kukhala ndi minofu yolimba m'thupi lanu. Ngati mudakali ovuta kugwiritsa ntchito mtundu wamtunduwo, mutha kuyamba ndi mtundu wosavuta. Poterepa, muyenera kudalira pansi ndi mapazi ndi mawondo. Thupi limakhala ndi mzere wolunjika, zigongono zili pansi pamapewa, thupi siligwera kutsogolo kapena kumbuyo.

Mukangogwira thabwa lakuthwa mkati mwa masekondi 45-60, mutha kusinthana ndi mtundu wakalewo. Yambani ndi masekondi 15 ndikuwonjezera pang'onopang'ono nthawi yomwe mumachita masewera olimbitsa thupi mpaka masekondi 60. Mutha kuchita zochitikazo m'njira zingapo.

Chosankha cham'mbali chapamwamba

Koma ngati muli wophunzira wokhoza kale mutha kupita kuzinthu zamtsogolo kwambiri. Kwezani mchiuno mwanu, gwirani kwa masekondi pang'ono ndikuchepetsa pang'ono, osamala kuti musakhudze pansi. Chitani mobwerezabwereza 12 mpaka 15. Mutha kugwira cholumikizira kumbali kuti mumvetsetse zochitikazo.

Zithunzi zikomo chachikulu pa tsamba la youtube: PaleoHacks.

Kutsatira bala lammbali?

Minofu ya m'mimba imakhala ndi mawonekedwe ovuta. The rectus abdominis, yomwe ili ndi cubes sikisi yofunikira kupindika msana mosiyanasiyana. Amatchedwanso makina osindikizira a minofu. Mimba yopingasa ndi minofu yakuya, yomwe imakhazikika thupi lanu mukamachita masewera olimbitsa thupi (mwachitsanzo, popanga lamba womwewo). Minofu yamkati ndi yakunja ya oblique imagwira ntchito mozungulira, kusinthasintha komanso kukhazikika thupi.

Pomwe zingwe zam'mbali zimagwiritsidwa ntchito minofu yonse yam'mimba. Monga mukuwonera minofu imeneyi imagwirizana mosagwirizana ndi magwiridwe antchito a msana, ndichifukwa chake ndikofunikira kuchita zodulira zakale komanso zammbali nthawi zonse. Corset yamphamvu yamphamvu ndichinsinsi chobwerera msana komanso msana wathanzi.

Komabe, mukamapanga mbali yammbali simangotenga minofu yam'mimba yokha komanso ma deltoid (minofu yamapewa), yomwe imakhala gawo lalikulu pamtolo. Momwe mungatengere mbali pazochitikazi, mutenga minofu ya miyendo, makamaka minofu ya gluteal, minofu ya adductor ya ntchafu, ma quadriceps ndi ma hamstrings. Mbali yammbali imakupangitsani kugwira ntchito thupi lanu lonse kuyambira kumutu mpaka kumapazi.

Zopindulitsa za 7 pakuchita matabwa ammbali

  • Mbali yammbali ndi masewera olimbitsa thupi olimbitsa minofu yam'mimba, mikono, miyendo ndi matako.
  • Ntchitoyi imathandizira kukonza m'chiuno ndi m'mbali.
  • Ndi bala yam'mbali mutha kulimbitsa minofu ndi msana.
  • Zingwe zammbali zanthawi zonse zimathandizira kukonza kukhazikika.
  • Zimathandizanso kukulitsa malire chifukwa cha katundu wolimba.
  • Ndizochita zolimbitsa thupi zochepa zomwe zimakhala zotetezeka pamagulu.
  • Mbali yam'mbali ndi yoyenera kwa oyamba kumene komanso kupita patsogolo chifukwa cha kuchuluka kwa zosintha zosiyanasiyana.

Kanema momwe mungachitire bwino mbali yam'mbali:

Momwe Mungapangire Mbali Yakuthambo | Kulimbitsa thupi Ab

Mbali yam'mbali: 10 zosintha zingapo

Mukadziwa mtundu wakale wamapulogalamu am'mbali, mutha kupita kuzinthu zina zapamwamba kwambiri za zochitikazi. Ngati mwaganiza zovuta kuchita masewera olimbitsa thupi, choyamba onetsetsani kuti mukuchita bwino moyenera. Kupanda kutero, mbali yam'mbali imangokhala yopanda ntchito koma zolimbitsa thupi. Chifukwa chakukhudzidwa kwambiri ndi lamba wa msana kumatha kuvulaza msana wanu ngati sanachite bwino.

Sankhani zolimbitsa thupi 3-4 pansipa ndikuzichita malinga ndi chiwembu chotsatira: Kuchita masewera olimbitsa thupi kwa masekondi 30, kupumula masekondi 10, kubwereza kawiri mbali iliyonse. Nthawi ndi kuchuluka kwa njira zimatha kusinthidwa mosadalira. Chifukwa chake, mupeza gawo labwino la mphindi 10 pamimba ndi thupi lonse.

Kwa ma gifs zikomo njira zapa youtube: FitnessType ndi PaleoHacks.

1. Malo amodzi okhazikika ndi mwendo wokweza

2. Kukweza mwendo m'mbali mwake

3. Kupotoza mbali yakumanja m'manja mwake

4. Mbali yam'mbali pamanja

5. Kupotokola ku mbali yakumanja

6. Gwirani chigongono kuti mugwadire mbali imodzi

7. Kukoka bondo m'mbali mwake

8. Mbali yam'mbali pazitsulo ndi chingwe

9. Mbali yam'mbali pamanja potembenukira

10. Mbali yam'mbali yokhala ndi zowonjezera zowonjezera

Ndi malupu a TRX:

Masewera:

Momwe mungapangire mbali yammbali:

Kodi mungachite bwanji kuti mugwire mbali imodzi:

Mutha kuchita mbali imodzi pambali ya TABATA. Zikutanthauza chiyani? Yambani nthawi yanu ndikuchita masewera olimbitsa thupi kwa masekondi 20 njira 8 pakati pakupuma kwa masekondi 10. Pazonse, mudzakhala ndiukadaulo wapamwamba pamphindi 4, njira yayifupi ya 4 mbali iliyonse.

Zonse zokhudza maphunziro a TABATA: ndi chiyani + zolimbitsa thupi

Werengani komanso nkhani zathu zina:

Mimba, Kumbuyo ndi m'chiuno

Siyani Mumakonda