Zochita zapamwamba 30 za ntchafu yamkati + dongosolo lokonzekera

Mukufuna kukwaniritsa miyendo yocheperako, koma mafuta omwe ali pa ntchafu yamkati samakufikitsani pafupi ndi cholinga chomwe mukufuna? Tikukupatsani masewera apadera osankha ntchafu zamkati popanda zida + zophunzirira zokonzekera zomwe mungathe kuchita ngakhale kunyumba.

Chiwembu cha zolimbitsa ntchafu zamkati

Kumbali yamkati mwa ntchafu kuli minofu ya adductor ya ntchafu (adductor), yomwe imagwiritsidwa ntchito moyenera pogwiritsa ntchito kudzipatula. Koma pofuna kuchepa thupi mu ntchafu yamkati Kuphatikiza pakulimbitsa owonjezera, muyenera kuchotsa mafuta amthupi, umene uli pamwamba pa minofu.

Perekani maphunziro oyang'anira dera omwe angakuthandizeni osati kungogwira ntchito minofu ya adductor, komanso kulimbitsa njira yochepetsera.

Chiwembucho chimaphatikizapo mitundu itatu yazolimbitsa thupi ya ntchafu yamkati:

  • Zolimbitsa thupi zomwe zimachitidwa pamalo oimirira (squats ndi lunges)
  • Zochita za Cardio (ndikugogomezera ntchafu yamkati)
  • Zochita pansi (kutuluka ndikukweza miyendo)

Izi zikutanthauza kuti maphunziro anu ayenera kugawidwa m'magulu atatu, ziri ofanana mu nthawi. Mwachitsanzo, ngati mutachita masewera olimbitsa thupi kwa mphindi 45, tengani gulu lililonse la masewera olimbitsa thupi kwa mphindi 15. Ngati mukugwiritsa ntchito mphindi 30 gawo lililonse limatha mphindi 10. Chifukwa cha chiwembu cha zolimbitsa thupi cha ntchafu zamkati mumakoka minofu yanu, mumachepetsa mafuta amthupi, sinthani mzere wa mwendo.

Pansi pazithunzi izi zowonetseratu ntchafu yamkati komanso magwiridwe antchito oyendera Mutha kutenga maphunziro athu, ndipo mutha kupanga pulogalamu yakeyake. Koma tisanapitilize zolimbitsa thupi, tiyeni tifotokozere bwino za zomwe zili mkati mwa ntchafu.

Makochi TOP 50 pa YouTube: kusankha kwathu

Mafunso ndi mayankho pazochita zolimbitsa thupi

1. Kodi nditakhala kuti ndine watsopano?

Ngati mukungoyamba kumene, sankhani maphunziro osapitilira mphindi 15-20 patsiku. Pumulani pang'ono, muziyenda pang'ono pang'ono pang'onopang'ono ndikuchulukitsa nthawi yamakalasi, kubwereza mobwerezabwereza komanso zovuta za masewera olimbitsa thupi.

2. Kodi ndingatani ngati sindimakonda masewera olimbitsa thupi?

Zochita za Cardio zimangothandiza kuwotcha mafuta owonjezera, komanso zimawonjezera kutentha kwa mafuta mthupi, kotero kuzinyalanyaza sikofunika. Popanda masewera olimbitsa thupi a ntchafu yamkati amachepetsedwa kwambiri. Mwina simukufuna kuchita masewera olimbitsa thupi kuchokera kumphamvu zomaliza, khalani ndi mayendedwe ochepa omwe mungakwanitse.

3. Zoyenera kuchita ndikatundu a odwala ndi mitsempha ya varicose?

Poterepa, kudumpha, mapapu ndi squats inu osafunika. Ngati pali zotsutsana kapena zosasangalatsa panthawi yochita masewera olimbitsa thupi, ndibwino kuti muzichita masewera olimbitsa thupi omwe ali pansi - ndiotetezeka kwambiri.

4. Kodi ndizotheka kuchotsa mafuta pa ntchafu yamkati osasintha zakudya?

Monga mukudziwa, thupi limayamba kudya mafuta likalandira chakudya chochepa kuposa momwe limafunikira mphamvu. Chifukwa chake, popanda chakudya choyenera mumangolimbitsa minofu ya adductor, koma mafuta omwe ali ntchafu yamkati amakhalabe olimba.

Kudya koyenera: momwe mungayambire sitepe ndi sitepe

5. Momwe mungalimbikitsire zochitikazo?

Mutha kusokoneza zovuta zolimbitsa thupi zamkati mwa ntchafu, ngati mutenga zolemera za akakolo kapena dumbbell (ngakhale dumbbell siyabwino pamachitidwe onse). Muthanso kugwiritsa ntchito gulu lolimbitsa thupi ndi chimodzi mwazida zothandiza kwambiri zolimbitsa minofu ya miyendo.

6. Ndi kangati pochita zolimbitsa thupi za ntchafu zamkati?

Zimatenga zosaposa 2-3 pa sabata. Pafupipafupi, ndikokwanira kupereka gawo lamavuto pafupifupi ola limodzi pa sabata. Ndikofunikanso kuphunzitsa osati ma adductor okha, komanso ma quadriceps, ma hamstrings, minofu ndi minofu ya gluteal. Kuthana ndi gulu linalake la minofu sikumveka - muyenera kuphunzitsa thupi lonse lathunthu. Muyenera kuwona:

  • Zochita 30 zapamwamba za ntchafu yakunja
  • Zochita 50 zapamwamba zamatumba kunyumba
  • Zochita kwa oyamba kumene kunyumba

Gawo loyamba la masewera olimbitsa thupi: zolimbitsa ntchafu zamkati mutayimirira

Pakati pa ma squat ndi mapapu amatsata mayendedwe, kumbuyo kuyenera kukhala kowongoka, mawondo anu sayenera kupitilira masokosi. Komanso musayese kupendekera kumbuyo osakhotetsa kumbuyo kwanu, apo ayi katundu wa minofu ya miyendo amachepetsa. Ngati mukusowa kotsegulira ntchafu (mawondo osayang'ana mbali zosiyana), Osadandaula. Sankhani okwera kwambiri kwa inu pamalo okhazikika. Chitani zolimbitsa thupi ntchafu yamkati mwazotheka.

Ngati muli ndi vuto lililonse mu plie-squat (ndi miyendo kutambalala ndi mapazi osalala), ndiye mutha kugwiritsa ntchito mpando ngati njira yothandizira. Zojambulazi zidzakuthandizani osati kungogwira ntchafu zamkati, koma gluteus Maximus ndi quadriceps.

1. Amphaka

2. Masamba-matumba ndi kutukula chala chimodzi

3. Amphaka-matumba ndi kutuluka kwa masokosi

4. Kuyendetsa squats

5. Kuyendetsa zidole zakumiyendo kumapazi

6. Mangani zala m'miyendo mwendo umodzi

7. Lunge lotsatira

8. Mzere wotsatira pamapazi

9. Mapapu ozungulira

10. Kutakasa kwa miyendo

Kuyendetsa magwiridwe

Tikukupatsani mwayi wosankha mitundu itatu. Pafupi ndi zochitikazo pali chiwonetsero chobwereza. Ngati mukungoyamba kumene, pangani mobwerezabwereza kubwereza.

Maphunziro anu azikhala ndi zolimbitsa thupi za 6 zomwe zimabwerezedwa m'matumba 2-3. Pumulani pakati pa zochitika zilizonse masekondi 15-30. Pumulani pakati pa kuzungulira 1 miniti.

Chitsanzo 1:

  • Masewera: Nthawi 25-35
  • Mbali yam'mbali (mwendo wakumanja): Nthawi 15-25
  • Kupaka ma squie kumapazi: Nthawi 20-30
  • Mbali yam'mbali (mwendo wamanzere): Nthawi 15-25
  • Pli-squats ndikutuluka kwa masokosi: Nthawi 20-30
  • Mapapu ozungulira: Nthawi 10-15 mbali iliyonse

Chitsanzo 2:

  • Amphaka omwe amakweza chala chimodzi (mwendo wamanja): Nthawi 20-30
  • Mapapu ozungulira: Nthawi 10-15 mbali iliyonse
  • Amphaka okhala ndi chala chimodzi chakumanja (kumanzere): Nthawi 20-30
  • Mzere wotsatira pamapazi (phazi lamanja): Nthawi 10-20
  • Kupaka ma squie kumapazi: Nthawi 20-30
  • Zingwe zakumaso zakumapazi (mwendo wamanzere): Nthawi 10-20

Chitsanzo 3:

  • Kuthamangitsa squie-squats: Nthawi 20-30
  • Mbali yam'mbali (mwendo wakumanja): Nthawi 15-25
  • Pli-squats ndikutuluka kwa masokosi: Nthawi 20-30
  • Mbali yam'mbali (mwendo wamanzere): Nthawi 15-25
  • Zovala zazala zakumiyendo za mwendo umodzi: Nthawi 10-15 mbali iliyonse
  • Kutsogolera phazi: Nthawi 25-35

Mutha kusinthitsa mitundu itatu yochita zolimbitsa thupi mkati mwa ntchafu zamkati, sankhani njira imodzi yokha kapena kuti mupange dongosolo lanu lolimbitsa thupi. Pambuyo pochita gawolo ndi squats ndi mapapu omwe amapitilira machitidwe a cardio a ntchafu yamkati.

Gawo lachiwiri lochita masewera olimbitsa thupi: masewera olimbitsa thupi a ntchafu zamkati

Plyometric (kulumpha) kulimbitsa thupi ndi imodzi mwanjira zothandiza kwambiri zowotchera mafuta m'thupi lakumunsi komanso kapangidwe ka miyendo yopyapyala. Ngati mulibe zotsutsana, ndiye kuti kulimbitsa thupi kwa cardio kuyenera kukhala gawo la dongosolo lanu lolimbitsa thupi.

Zochita zolimbitsa thupi za ntchafu yamkati zopangidwa pamlingo kuchokera kosavuta kufikira zovuta. Mutha kusankha zolimbitsa thupi zochepa zomwe zikugwirizana ndi zovuta zanu, kapena magulu ena azolimbitsa thupi palimodzi. Chitani masewerowa mumasewera okha!

1. Kulumpha kuswana mikono ndi miyendo

2. Mzere wa plyometric lunge

3. Kulumpha chingwe ndi kukweza miyendo

4. Pitani m malo ambiri

5. Sumo squats ndikudumpha

6. Lumpha nyenyezi

Kuyendetsa magwiridwe

Tikukupatsani zosankha ziwiri mwanjira zolimbitsa thupi za ntchafu yamkati: kwa oyamba kumene komanso zapamwamba.

Chitsanzo cha kulimbitsa thupi kwa ntchafu zamkati mwa oyamba kumene:

  • Amadumpha kuswana mikono ndi miyendo
  • Mzere wa plyometric lunge
  • Kulumpha lamba mwakweza miyendo
  • Pitani kumalo ambiri

Zolimbitsa thupi zomwe zachitika mdera: Masekondi 30 amagwira ntchito + kupumula masekondi 30 (mwachitsanzo, Kudumpha komwe kumachitika ndikuthira kwa manja ndi mapazi kwa masekondi 30, kenako masekondi 30 kupumula ndikusunthira ku Plyometric lateral lunge - masekondi 30, kenako masekondi 30 kupuma, ndi zina zambiri). Bwerezani zochitikazo pamapazi awiri, mgawo lachiwiri lozungulira-lunge lochitidwa mwendo wina. Pakati pozungulira mpumulo mphindi imodzi. Izi zolimbitsa thupi za Cardio zimatha mphindi 2.

Chitsanzo cha kulimbitsa thupi kwa ntchafu zamkati zam'mwamba:

  • Pitani kumalo ambiri
  • Lumpha lamba mwakweza miyendo
  • Sumo squats ndikudumpha
  • Nyenyezi yolumpha

Zochita zimachitidwa molingana ndi chiwembu: masekondi 45 amagwira ntchito + masekondi 15 kupumula (mwachitsanzo, pangani Jump mpaka squat yayikulu masekondi 45, kenako masekondi 15 mupumule, kenako pitani ku Jump bar ndikukweza miyendo mpaka masekondi 45, kenako masekondi 15 kupumula, ndi zina zambiri). Bwerezani zochitikazo mozungulira kawiri, pakati pakupuma kwa mphindi imodzi. Izi zolimbitsa thupi za Cardio zimatha mphindi 2.

Mukatha kuchita masewera olimbitsa thupi, pitani kuzolimbitsa thupi za ntchafu yamkati pansi.

Gawo lachitatu la kulimbitsa thupi: zolimbitsa ntchafu zamkati pansi

Zochita izi za ntchafu zamkati zili pansi. Zimachepa kwambiri ndipo sizimapereka nkhawa pamafundo ndi ziwiya, chifukwa mutha kuzichita, ngati mukuda nkhawa ndi mawondo kapena mitsempha ya varicose. Mukamachita masewera olimbitsa thupi, yesetsani kuti minofu ya miyendoyo ikhale yolimba, ndipo m'mimba mwake mulibe mphamvu.

1. Kubweretsa chiuno chagona chammbali

2. Kuyenda mozungulira mozungulira

3. Kwezani miyendo ku ntchafu zamkati

4. Instep kuchepetsedwa chala

5. Kukweza mwendo ndi mpando

6. Miyendo ya kalata V

7. Chigoba

8. Chigoba ndi chovuta

9. Kukweza miyendo mu mlatho

10. Kukweza miyendo atagona chagada

11. Lumo

12. Kukweza miyendo + lumo

13. Kuyenda mozungulira kumbuyo

14. Kwezani miyendo mutakhala

Zikomo chifukwa cha njira za gifs za youtube: mfit, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle.

Kuyendetsa magwiridwe

Tikukupatsani zosankha zitatu zakusakanikirana kwa ntchafu zamkati zomwe mungasankhe. Pafupi ndi zochitikazo pali chiwonetsero chobwereza. Ngati mukungoyamba kumene, pangani mobwerezabwereza kubwereza.

Maphunziro anu amakhala ndi zochitika 8 zomwe zimachitika mgulu 1-2. Pumulani pakati pa zochitika zilizonse masekondi 15-30. Pumulani pakati pa kuzungulira 1 miniti.

Chitsanzo 1:

  • Kubweretsa mbali ya m'chiuno (mwendo wakumanja): Nthawi 20-35
  • Kubweretsa chiuno-chogona (mwendo wamanzere): Nthawi 20-35
  • Chigoba (mwendo wakumanja): Nthawi 20-30
  • Kukweza miyendo mu mlatho: Nthawi 25-35
  • Chigoba (mwendo wakumanzere): Nthawi 20-30
  • Kutukula mwendo kwa ntchafu yamkati (mwendo wakumanja): Nthawi 15-25
  • Kutukula mwendo kwa ntchafu yamkati (mwendo wamanzere): Nthawi 15-25
  • Lumo: Nthawi 30-40

Chitsanzo 2:

  • Kuzungulira kozungulira-kugona (mwendo wakumanja): Nthawi 15-30
  • Kuzungulira kozungulira-kugona (mwendo wakumanzere): Nthawi 15-30
  • Chipolopolo cholimba (mwendo wakumanja): Nthawi 15-25
  • Kwezani miyendo mutakhala pansi: Nthawi 20-25 pa mwendo uliwonse
  • Chipolopolo chovuta (mwendo wamanzere): Nthawi 15-25
  • Chingwe chaching'ono chakumanja (kumanja): Nthawi 10-20
  • Chingwe chotsitsa chala (kumanzere): Nthawi 10-20
  • Kukweza miyendo + lumo: Nthawi 15-25

Chitsanzo 3:

  • Kubweretsa mbali ya m'chiuno (mwendo wakumanja): Nthawi 20-35
  • Kubweretsa chiuno-chogona (mwendo wamanzere): Nthawi 20-35
  • Chigoba (mwendo wakumanja): Nthawi 20-30
  • Kuyenda kozungulira kumbuyo: Nthawi 15-25
  • Chigoba (mwendo wakumanzere): Nthawi 20-30
  • Kukweza mwendo ndi mpando (mwendo wakumanja): Nthawi 15-25
  • Kukweza mwendo ndi mpando (mwendo wakumanzere): Nthawi 15-25
  • Kukweza miyendo mutagona kumbuyo: Nthawi 20-30

Mutha kusinthitsa mitundu itatu ya masewera olimbitsa thupi mkati mwa ntchafu yamkati, sankhani njira imodzi yokha kapena kuti mupange dongosolo lanu lolimbitsa thupi.

Malamulo oyendetsera masewera olimbitsa thupi amkati mwa ntchafu

  1. Nthawi zonse yambani kuchita masewera olimbitsa thupi ndi kutentha ndikumaliza ndikutambasula. Osaphunzitsa osatenthetsa, apo ayi chiopsezo chovulala!
  2. Pochita masewera olimbitsa thupi amkati mwa ntchafu muyenera kumva minofu yolimbana. Onetsetsani kuti thupi lanu lili lolunjika komanso lolunjika, osachita masewera olimbitsa thupi mosaganizira komanso mopepuka.
  3. Yesetsani kusintha nthawi zonse zolimbitsa thupi, sikoyenera kuchita zolimbitsa thupi nthawi zonse. Musalole kuti minofu yanu igwirizane ndi katunduyo.
  4. Ngati masewera olimbitsa thupi ali olimba kwambiri, mutha kuyamba nawo maphunziro osati ndi squats ndi lunges. Koma simuyenera kuyika cardio kumapeto kwa phunziroli, zolimbitsa thupi mdera lanu kuti muchite bwino mutachita masewera olimbitsa thupi kuti muzitha kuyendetsa bwino magazi m'dera lomwe mukufuna.
  5. Kumbukirani kuti mbali yamkati ya ntchafu imachepa pokhapokha kulemera kwathunthu kwa thupi, chifukwa choyenera kuchotsa mafuta m'derali ndizoletsa pazakudya.
  6. Zochita zokhazokha za adductors anu ndizothandiza kuthana ndi mavuto amkati mwa ntchafu zamkati, koma osayiwala zazolimbitsa thupi zaminye miyendo ndi khungwa. Kuti mugwire bwino ntchito yamagulu onse am'magazi mutha kufikira cholingacho mwachangu kwambiri.
  7. Kumbukirani kuti mafuta samasungunuka m'thupi lanu lomwe mumavuta kugwedeza. Thupi limachepetsa thupi lonse. Koma mutha kumuthandiza kuti athetse vutoli, kuchita maphunziro apakatikati ndikugwira ntchito pakulankhula kwa thupi.
  8. Ngati mukufuna kukhala ndi maphunziro omaliza a kanema, onetsetsani kuti mwawona kusankha kwathu: Kanema wabwino kwambiri wa 25 wa ntchafu yamkati.

Makanema a ntchafu yamkati mchilankhulo cha Russia

1. Momwe mungapangire malo pakati pa ntchafu

Momwe mungapangire kusiyana pakati pa ntchafu? Kamvekedwe ka ntchafu zamkati.

2. Zolimbitsa thupi za ntchafu yamkati

3. Ntchafu zamkati

Onaninso:

Miyendo ndi matako

Siyani Mumakonda