Kutchire kukakumba ndikafuna kudzithandiza "plie". Anyonyomala: olondola ntchito njira (atsikana)

Anyonyomala - ichi ndi ntchito yabwino kwambiri lakonzedwa kutulutsa minofu mwendo ndi matako. Pali ambiri yonse ya anyonyomala, amene analenga kupsyinjika pa chimateteza minofu makamaka kapena china kupanga katundu Integrated pa magulu angapo minofu. Koma Zochita amenewo, mofanana anyonyomala "plie", tikhoza kunena kuti masewera olimbitsa thupi kudzipatula cholinga kuphunzira ntchafu mkati ndi matako kusintha elasticity.

Mphamvu ya masewera olimbitsa thupi

Mtundu wa KUKHALA akuluakulu - mmodzi wa ntchito yabwino kwambiri za mtundu wake. Choncho ntchito bwinobwino ndi atsikana kulota kumangitsa ntchafu wamumtima komanso amuna amene nthawi zina kwathunthu pachabe ndi "plie 'squat achabechabe. Malinga ntchito zida, n'zotheka kuti m'munsi ndi ntchito kuwonjezera kulemera, koma mungathe - olekanitsidwa, kulenga kumvera pa kulankhula pa ntchafu lamkati. Kudera limeneli n'kofunika kwambiri kwa amayi komanso, monga ulamuliro, ndi mabvuto ambiri.

Kotero, "plie" (kukhala akuluakulu). Kwa atsikana kuti:

• chepetsa ntchafu lamkati.
• Anamaliza matako.
• Munthawi yomweyo kuphunzira minofu angapo.
• Kutsitsa bondo.
• Kuwonjezera pa mgwirizano kayendedwe.
• Kuthekera kutula msana.
• mwayi wophunzitsa kunyumba.
• luso logwiritsa ntchito mitundu yosiyanasiyana ya zipangizo.

kukhala akuluakulu kwa amuna, nawonso monga "plie" - kukhala akuluakulu, luso amene amalola kukhala ndi mphamvu ya minofu yonse ikuluikulu ya thupi m'munsi.

Njira Squat "kuganiza"

Kuti ntchito kothandiza mwa ntchafu ndi matako ndi kofunika kusunga ndi chikhalidwe lamulo - izi ndi zolondola ntchito njira.

1. Miyendo anakonza pa m'lifupi phewa.
2. Masokosi kufalitsidwa kwa 120 ° C.
3. mmbuyo ndi molunjika, pang'ono arched m'dera lumbar.
4. Popanda kusintha udindo wa kumbuyo ndipo sindikufuna mapendekeredwe mutu patsogolo, muyenera kukhala pang'onopang'ono, kupuma mpweya.
5. Pa mfundo wotsikitsitsa ntchafu ayenera kufanana pansi.
6. Kupuma masekondi angapo kutulutsa kuti abwerere pa udindo wake wapachiyambi, musati kuwongola miyendo mpaka kumapeto.

chiwerengero kukukhala ndi kubwereza zimadalira zolinga. Ngati womberani ntchito pulogalamu yoti kuwonda, maphunziro ayenera kukhala ambiri kubwereza - 15-20 zina waika 3-5.

Ngati cholinga cha minofu misa ayenera kupereka yotakata squat "plie" ziyenera kuperekedwa ndi chiwerengero cha kubwereza ndi osapitirira 8.

Tikumbukenso kuti njira zochita m'malo ovuta ndi choyambirira, n'chifukwa amafuna maphunziro ena. Ntchito gululi ayenera kuyamba ntchito popanda encumbrance. Wabweza maluso ena ndi kumverera sobstenno minofu, mungathe kugwiritsa ntchito kulemera owonjezera ndi zida.

"Plie 'squat. Amene minofu otani?

Tikhoza kunena kuti amachita izi ndi za gulu la anthu kuti tikhale olimba. othamanga ambiri molakwa kuti anyonyomala ntchito pa mwendo, ndipo mulibe zolimbitsa maphunziro, kuganizira mofatsa insufficiently zipatso. Koma Ndipotu squat "plie" amakhudza minofu ya kumbuyo, shins, ntchafu, atolankhani ndi, ndithudi, matako.

Large gluteus Maximus akulamulira kanthu za m'chiuno pa squat lapansi. Quads aphatikizidwa ntchito, pamodzi ndi bondo ndi ng'ombe kupsyinjika kuti zikugwirizana ndi m'miyendo. Komanso, minofu - rectifiers msana kulimbikitsa kaimidwe chabwino womberani. Mu ndondomekoyi, kwambiri yogwira gawo adductor mkati ntchafu, pamene kulandira katundu ndi kukhala amphamvu mawonekedwe onse pa chitunda ndi pa mbadwa.

Common Kusala Kudya

Ambiri kulakwitsa pamene akuchita Zochita monga anyonyomala "plie" - ndi kutsitsa thupi patsogolo. Musaiwale kuti chandamale minofu gulu - akadali si kumbuyo, ndi miyendo. Izi n'zofunika makamaka kwa anthu othamanga amene amagwiritsidwa ntchito monga miyeso si kapena dumbbell zolemera, ndi positi. Kuti mukhale njira ndi kumvetsetsa mmene minofu kugwira ntchito muyenera kutula msana, pogwiritsa ntchito zipangizo zina.

"Plié" (KUKHALA akuluakulu): ndemanga, nsonga, malangizo

Atsikana, amene akuda nkhawa miyendo mogwirizana ndi sindikufuna kuti quadriceps kwambiri otukuka, abwino squat "plie" kwa matako ndi ntchafu. Mukhoza kugwiritsa ntchito nkhani yake yakale, koma ngati pali kufunika ntchito kuonjezera voliyumu ndi kufunika kutenga kwambiri kulemera, muyenera yesani ichi ofanana squat, amene amatchedwa "Sumo" ndi njira pang'ono kuphedwa ndi osiyana.

Kuti maphunziro monga ogwira ngati n'kotheka, tiyenera kukumbukira matabwa a Akatswiri:

• kupewa katundu pa bondo mafupa, mapazi pamwamba kuwongola osavomerezeka. lamulo limeneli ayenera kutsata onse squat ndi mwendo atolankhani.
• Squat sayenera tatikulu.
• The squat "plie", monga Zochita zina zambiri muyenera kubwerera molunjika.
• Kukhalabe olimba, muyenera kusunga diso pa mapazi anu ndi zala - iwo sangakhoze anapambulwa pa pansi.
• Magulu ayenera kukhala yosalala ndi wopanda jerks.
• Kuonjezera katundu, mukhoza kugwiritsa ntchito zipangizo zosiyanasiyana, monga dumbbells, kettlebells, zolemera.
• Mpumulo pakati waika sayenera kuposa miniti.
• Kulamulira katundu, m'pofunika kuti aziona maondo - sayenera yafupika ndipo sayenera kupitirira zala.
• Kumapangitsanso kuphunzira minofu gluteal, mungagwiritse ntchito ndi footrest. Kunyumba, zingakhale mabuku kapena njerwa, ndi masewero olimbitsa thupi - sitepe nsanja.
• Pakuti ikukoka kumwendo kuyenda pamwamba akhoza wodzilemekeza ndi kuwuka pa zala zanu.

Amene zipangizo ntchito?

Ndipo zochuluka, ndi kulemera kwa zimakhudza zida zolimbitsa iliyonse. Kutchire kukakumba ndikafuna kudzithandiza "plie" - Margolis Wheel kawirikawiri anachita dumbbell, ndi awiri kapena ndi thupi pakati pa miyendo. Ngati kulemera kapena dumbbells ndi katundu, ntchito zinakhalira ndi kumbuyo. Choncho, pofuna kuthetsa kumbuyo ndi pazipita katundu ntchafu ndi matako, kulemera akhoza Ufumuyo ndi anchorages wapadera lamba, omwe amagwiritsidwa ntchito pa Chikoka akuluakulu.

Pali chimake wina wa squat zolimbitsa "kuganiza" - kudzera T-khosi (ndodo). Pankhaniyi, katundu kungakhale kwambiri ndipo ngakhale kuposa zana makilogalamu. Koma ngati zolemera katundu kungofuna zotsogola "zomenya". Ndipo ngati tikukamba za oyamba ndi akatswiri akadali wofooka kapena osalimba mtsikana, pali anyonyomala pulogalamu ayenera amasiyana kopambana.

maphunziro ogwira

miyendo Shapely ndi matako olimba - loto la iliyonse mtsikana ano. Kuti kulimbitsa thupi yabwino kwambiri, muyenera lembani ndi Zochita yabwino kwambiri nthawi kusintha ndi supplementing iwo. Amadziwika kuti Zochita amenewa ndi anyonyomala. Kwa atsikana ofuna kusintha maonekedwe a matako awo, ntchito yabwino si kupeza. Mnzake "plie" kuukira nkotheka kapena njira zina anyonyomala.

Zosintha kulimbitsa thupi

Nawa Mabaibulo angapo a maphunziro, amene amalola kuti ntchito akatumba onse a thupi m'munsi.

• Nato anyonyomala ndi barbell pa mapewa anu - 4x15.
• Anyonyomala "plie" ndi dumbbell ndi - 3x15.
• Lunges ndi dumbbells -3h15.
• Hyperextension n'zosiyana - 3x20.

Kapenanso, mungathe kuwagwiritsa ntchito ina:

• mapazi makina benchi atolankhani - 3x15.
• Anyonyomala "plie" ndi dumbbell ndi - 3x15.
• Deadlift - 3x15.
• Tsogolerani kumbuyo miyendo zolemera - 3x15.

Kwa amayi amene akufuna kumangitsa ntchafu mkati, choyambilira ndi kukhalapo mu Zochita maphunziro monga "kuganiza" - kukhala akuluakulu, luso lomwe ikukhudza ikukoka minofu izi zokhazi.

"Plié" ndi cardio-maphunziro

Popeza squat Ndi bwino kuyamba kuphunzitsa miyendo ndi matako. Yemweyo amapita KUKHALA akuluakulu "plie" omwe amalola inu ntchito pafupifupi onse minofu ya thupi m'munsi, kuphatikizapo atolankhani. Choncho, zipatso poprisedav akhoza kuthana ndi kufunika konzekera musanadye thupi.

Kutchire kukakumba ndikafuna kudzithandiza "plie" akhoza kuchitika mofulumira kwambiri, monga cardio-katundu pa malo vuto. Ndipo chifukwa pa "plie" katundu ndi ankatembenukira kwa maondo, ndiye chiwerengero cha reps pa akonzedwa kungakhale ndithu lalikulu - kuchokera 15 mpaka 30.

Monga tanena kale, "plie" ndi katundu ndodo kumbuyo kwambiri. Ndipo akazi amadziwika kuti ndi wamphamvu kwambiri mwendo minofu kuposa chiuno. Choncho, 'kukula "matako wokongola, ntchito zida zina monga zochulukitsira, weighting kapena mphira gulu.

contraindications

Contraindications kwa mitundu yonse ya KUKHALA akuluakulu akhoza kukhala ndi vuto ndi nsana, bondo ndi mafupa m'chiuno, komanso mitsempha varicose ndi matenda ena. Pankhaniyi, muyenera ndithudi amapezerapo mwayi kufunsira dokotala.

Ngati matenda si anati, ndipo pa zolimbitsa thupi akadali ankaona kusapeza m'madera pamwamba, muyenera khutu ku njira. Mwina zolimbitsa imagwiridwa molondola, amene angakhale ndi zotsatira monga fractures, lacerations, sprains.