Kodi kulimbitsa thupi ndi chiyani?

Kulimbitsa thupi pawiri - masewera olimbitsa thupi opangidwa kuti azichitira limodzi. Maphunziro amtunduwu ali ndi ubwino wambiri: kukhazikitsa kulankhulana, kugwira ntchito zosiyanasiyana zamagulu a minofu, kukwanitsa kuchita kulikonse komanso nthawi iliyonse.

Masewera amalola osati kulimbitsa thanzi lakuthupi komanso m'maganizo, komanso kupititsa patsogolo luso loyankhulana ngati mukuchita masewera olimbitsa thupi ndi mnzanu. Kuti muchite masewera olimbitsa thupi awiriawiri, mumangofunika chikhumbo ndi malo aulere, ndipo masewera angapo olimbitsa thupi atha kuchitikira panja.

Ubwino wophunzitsira anthu awiriawiri

Kulimbitsa thupi pawiri kumatha kuchitika ndi theka lachiwiri kapena bwenzi / bwenzi. Mutha kuchita masewera olimbitsa thupi ndi mnzanu wokhala ndi kutalika kofanana, kulemera kwake komanso kulimbitsa thupi, kapena kunyamula munthu wamtundu wina. Mulimonsemo, mungapeze masewera olimbitsa thupi omwe ali oyenera kwa inu.

Ubwino wolimbitsa thupi awiriawiri:

  • Kuphunzitsa pamodzi kumakupatsani mwayi wodziwa magulu a minofu omwe ndi ovuta kuwaphunzitsa okha.
  • Kulimbitsa thupi kumakulitsa kulumikizana, kupirira, kulimba mtima, kuchitapo kanthu, kumva mawu.
  • Pochita masewera olimbitsa thupi, mnzanuyo amakhala ngati inshuwalansi.
  • Wothandizana naye kuchokera kumbali amawona ngati njira yochitira masewerawa ikuwonetsedwa.
  • Mutha kubwera ndi masewera olimbitsa thupi mosiyanasiyana, kusintha masewera olimbitsa thupi kuti agwirizane ndi luso lanu ndi magawo anu. Ndi kusiyana kwa msinkhu, mungagwiritse ntchito benchi kapena pakhomo. Mukhoza kusintha katunduyo pogwiritsa ntchito kulemera pang'ono.
  • Palibe zida kapena zida zofunika.
  • Mlingo wa chilimbikitso umakwera: mnzakeyo amasangalala ngati ulesi upambana.

Chifukwa cha kulimba kwapawiri, mutha kukhalabe ndi chidwi ndi maphunziro kwa nthawi yayitali, popeza masewera olimbitsa thupi amatopa, ndipo chifukwa cha mnzanu mutha kuwononga nthawi mosiyanasiyana.

Njira ziwiri zophunzitsira

Tinatenga masewera olimbitsa thupi pazochitika zilizonse ndi mphamvu zakuthupi za mnzanuyo. Mu gawo loyamba, masewera olimbitsa thupi amasonkhanitsidwa, chifukwa amatha kuchitidwa popanda rug komanso ngakhale kunja kuli konyansa. Zolimbitsa thupizi ndizoyeneranso kugwiritsidwa ntchito kunyumba. Mu gawo lachiwiri - kulimba kwa nyumba kapena malo osewerera okhala ndi pansi.

Zolimbitsa thupi zapamsewu komanso kunyumba

  1. Kutembenuza mwendo Imani moyang'anizana wina ndi mzake ndi dzanja lanu paphewa la mnzanuyo. Mwendo uyenera kukwezedwa mmwamba kuti upange ngodya ya digirii 90. Sungani bwino ndikuyesera kuti musagwe. Tembenuzani mosinthana phazi, m'munsi mwendo, ntchafu mbali zonse ziwiri. Kenako sinthani mwendo wanu.
  2. Sambani mwendo wanu  - Ikani dzanja lanu paphewa la mnzanuyo. Chitani zosintha zambali ndi mwendo wowongoka.
  3. Kutambasula kwa AnkleTambasulani mkono wanu ndikuwuyika paphewa la mnzanuyo. Gwira phazi lako chala ndikulikokera kumatako. Tsekani malowo kwa masekondi 15-20. Chitani kangapo.
  4. Kuthamanga pomwepo - Kwezani manja anu ndikupumitsa manja anu. Matupi ayenera kukhala pa ngodya. Kwezani miyendo yanu mwachangu ngati mukuthamanga.
  5. Squat - Gwiranani manja ndikuchita ma squats munthawi imodzi. Onetsetsani kuti mawonekedwe anu ndi owongoka.
  6. Squats ndi mnzanu pa mapewa - Yoyenera kwa mnyamata ndi mtsikana wopepuka. Kuti achepetse katunduyo, mtsikanayo akhoza kugwiritsira ntchito chithandizo: bar yopingasa, khoma la Swedish.
  7. Dinani pa kulemera - Oyenera milandu mukafuna kutsitsa atolankhani, koma palibe pogona. Mnyamatayo akuyima ndi mawondo ake atawerama pang'ono. Mtsikanayo akugwira mnzake m'chiuno. Mnyamatayo agwira miyendo ya mnzake. Mtsikanayo amapotoza. Maphunzirowa ndi ovuta kwambiri, osapangidwira oyamba kumene.
  8. Mpando wapamwamba - Imani ndi msana wanu wina ndi mzake. Gwiranani manja. Kugwetsa pansi nthawi yomweyo. Ntchitoyi ingathenso kuchitidwa moyang'anizana ndi mnzanu.
  9. Kubwerera kumbuyo - Imani ndi msana wanu kwa mnzanu. Gwirani zigongono zanu. Woyamba amatsamira patsogolo, kukweza mnzake. Kenako ophunzirawo amasintha.

Masewera olimbitsa thupi

  1. Kukonzekera  - Lowani pa thabwa moyang'anizana. Kwezani manja anu akumanja ndikugwira manja anu. Kwezani manja anu pamalo oyamba. Chitani chimodzimodzi ndi manja akumanzere. Onetsetsani kuti matako sakuyenda uku ndi uku. Gwirizanitsani ntchitoyo posintha bar ndi ma push-ups. Njira ina ndi thabwa lam'mbali ndi kutembenukira kwa thupi kumbali: potembenuka, tambasulani manja anu ndikugwirana ndi manja anu.
  2. Mapush-ups + masewera olimbitsa thupi atolankhani Munthu m’modzi wagona pansi ndi miyendo yoweramira. Wokondedwa wachiwiriyo akupumira manja ake pa mawondo ake ndikuchita zokakamiza. Woyamba amachita kupotoza. Mtundu wina wa masewerawa pansi: mnzakeyo amaphunzitsa atolankhani, wachiwiriyo akutembenukira kumbuyo, kupumula manja ake pa mawondo ake ndi squats, akuwerama manja ake pazigono.
  3. Squats ndi kukankha-ups  - Mnzake wina akupumitsa manja ake pansi. Wachiwiri amatenga miyendo yake ndikuchita squats. Yoyamba imapanga ma push-ups.
  4. Panjinga- Gona pansi, thyola mapewa ako pamphasa. Lumikizani mapazi anu ndikuchita zozungulira.
  5. Makina osindikizira mwendo Wina amagona pansi ndikukweza miyendo yake molunjika. Wachiwiri akuyika chifuwa chake pamapazi ake. Mitengo ya kanjedza yatsekeredwa mumpanda. Amene wagona amasindikiza, kukanikiza miyendo yake pachifuwa chake momwe angathere.
  6. kupindika kawiri- Zochita zokhazokha pakusankhidwa, zomwe mumafunikira zida - mumafunikira ndodo yowongoka. Othandizana nawo amagona pansi ndi jack, kutenga manja awo kumapeto kwa ndodo. Pangani makina osindikizira pokweza manja anu.
  7. Kutambasula miyendo - Khalani pamphasa ndi mapazi anu pamodzi (pafupifupi malo a lotus). Wokondedwayo amaima kumbuyo ndikukankhira pang'onopang'ono pa mawondo kuti shins zikhudze pansi. M'pofunika kupewa jerks ndi zowawa zomverera.

Pambuyo pa kutentha kwabwino, mukhoza kuyamba kuthamanga pamodzi. Kulimbitsa thupi kumeneku ndi koyenera kwa anzanu omwe ali ndi mulingo wolimbitsa thupi womwewo.

Siyani Mumakonda