Momwe mungaphunzire kukwera pa bar katatu: kufotokozera njira, njira ndi ndondomeko za akatswiri

Posachedwapa, gawo lopitirirabe la umunthu wakhala likulipira nthawi yambiri yosamalira thanzi lake. Chimodzi mwa zigawo zazikulu za munthu wathanzi ndi thupi la taut.

Kulimbitsa chimbudzi chabwino kumapangidwe apadera, koma sikuti aliyense ali ndi nthawi ndi ndalama za izi, ndipo anthu ambiri amakonda kulowa masewera kunja.

Njira imodzi yopititsira masewera olimbitsa thupi ndizochita masewera olimbitsa thupi.

Kupindula kwakukulu kwa bwalo losakanizika ndikuti mungathe kuziyika pakhomo lanu kapena pabwalo, ndipo sizitenga malo ambiri. Ngati simukufuna kugula bar yanu yopanda malire, ndiye pafupi masewera onse ndi pabwalo lililonse la mzinda wanu muli simulator yamtheradi. Mwa njira, pamatabwa simungangodzikweza nokha, komanso kulimbitsa minofu ya osindikiza.

M'nkhaniyi, muphunzira momwe mungaphunzire kukwera pa bar .

Mitundu yomwe imagwira ntchito mukakoka

Zochita pa bar ndi zabwino chifukwa panthawi yophedwa palibe gulu limodzi la minofu limagwira ntchito, koma minofu yonse ya torso, ndipo mwa kusintha kusintha mungathe kuonjezera kapena kuchepetsa kukula kwa zotsatira pa dera linalake.

Kotero, tiyeni tione zomwe minofu ikuphwanya pamene mukukoka pa bar:

• Mitsempha yambiri kapena "mapiko".

• Minofu ya trapezius kumbuyo.

• Minofu imasinthasintha komanso imatha kutulukira mlengalenga (yomwe imakhala pakati pa zitsulo ndi maburashi).

• Biceps.

• Minofu ya makina onsewa ndi oblique ndi yolunjika ndi minofu yopingasa, komanso minofu yowongoka thunthu.

• Mbali zam'mbuyo za minofu ya deltoid.

Monga momwe mukuonera, makalasi pa simulator adzathetsa mavuto anu ambiri, makamaka ngati njira yanu yokukoka pa bar ndi yolondola.

Njira yakupuma bwino

Lamulo lalikulu lochita masewera olimbitsa thupi ndilo kupuma bwino. Kusokonezeka kwa zipangizo zozizira polimbikitsako sikudzangowonjezera bwino ntchitoyi, komanso kumakhala ndi mavuto aakulu azaumoyo, monga kupsinjika kwakukulu kwa chiberekero cha pakhosi komanso ma discs of intervertebral discs.

Njira yolondola ya kukwera mmwamba pamatabwa ophatikizako ikuphatikizapo kupuma kumeneku:

• Musanayambe kukoka, mumapuma kwambiri, ndipo mumadzaza mapapo ndi mpweya.

• Panthawi ya kuyimitsa, mumapuma mpweya, momwe mungathere kukamasula mapapo.

Kuphulika kuli mu dongosolo lino, mudzadzipangitsa nokha ku zotsatira zapamwamba ndi kutambasula pang'ono minofu.

Kumbukirani kuti gawo lovuta kwambiri la masewero olimbitsa thupi lomwe muyenera kuchita pa kutuluka.

Njira yothetsera

Kuonetsetsa kuti mutatha kuchita zolimbitsa thupi zomwe mwakhala mukuziyembekezera, nkofunika kuti mugwiritse bwino ntchitoyi.

Popeza mungathe kulimbitsa maulendo 30 popanda kupondereza, pokhapokha mutatsatira malamulo onse, tiyeni tidziwe njira yopangira ntchitoyi:

• Gwiritsani ntchito manja onse awiri kuti mugwire bar omwe mwasankha nokha. Chovala chachikulu chiyenera kukhala pansi.

• Pogwiritsa ntchito malamulo opuma, yambani kukoka mpaka chinya chanu chiri 2 cm pamwamba pa mtanda. Musati muthamange konse. Mapazi anu ayenera kupanikizana wina ndi mzake kapena kutseguka pang'ono.

• Khalani chete ndikubwerera kumalo oyambirira.

• Bwerezani zochitika nthawi zambiri momwe mungathere. Muyenera kukoka manja ndi mbali zonse za thupi lanu. Musagwedezeke kapena kukwapula. Ngati mwatopa musanachite zowonongeka, pewani zochitika ziwirizo.

Pali lamulo limodzi

Pang'onopang'ono, mumapeza minofu mofulumizitsa, ndipo mwachangu, mumakhala mofulumira ndi manja anu, motero, kupweteka, kumakhala kolimba kwambiri, ngakhale kuti minofu siimakula mofulumira kwambiri.

Mitundu yolumikiza

Musanaphunzire kukoka katatu, tiyeni tione zomwe mukufunikira kuti muzisamala.

Anthu ambiri amaganiza kuti palibe kusiyana kwakukulu momwe mumayendera manja anu mukakoka. Lingaliro limeneli ndi lolakwika, chifukwa ndilo lingaliro lomwe limapangitsa kuti minofu ikhale yovuta kwambiri pazochitazo.

Pali mitundu isanu yolumikiza:

• Kugwirana kwakukulu kumakhala kosiyana ngati kukoka burashi kumakanikizana. Mwa njira iyi, mutha kugwira bwino ntchito minofu ya forearm ndi biceps.

• Kugwirana kwakukulu kumakhala kosiyana ndi kuti pamene ntchitoyi ikuchitika, manja amafalitsidwa momwe zingathere. Ndi ntchitoyi, mumasesa kumbuyo kwanu. Kuti muwone bwino ntchitoyi, gwiritsani mtandawu ndi zala zina, mutenge thumba lanu.

• Kugwirana kwabwino kumaphatikizapo kuyika mikono kumbali ya mapewa. Ntchitoyi idzagwira ntchito mofanana ndi minofu yanu yonse.

• Kuphatikizana - ndi makonzedwe awa, dzanja la dzanja limodzi limakhala ngati mwachizolowezi, ndipo dzanja lina limatembenuzidwa mkati.

• Tembenuzani - manja a manja onse awiri atembenuzidwa mkati.

Nchiyani chimalepheretsa kulimbitsa nthawi yoyamba?

Ngati munthu kutali ndi masewera akufunsa funsoli: "Kodi mungaphunzire bwanji kukwera pa bar katatu?" - mwamsanga luso ili, mwinamwake, silidzapatsidwa kwa ilo, chifukwa cha kukhalapo kwa zovuta zingapo:

• Kulemera kwakukulu ndi chimodzi mwa mavuto ofunika kwambiri omwe amaletsa kukopa. Munthu amene ali ndi vutoli sayenera kuwonjezera kulemera kwa mafupa ndi minofu, koma kuchuluka kwa ndalama zina zosafunikira.

• Mitsempha yofooka yofooka. Musanaphunzire kukwera pamphongo ka 30, muyenera kulimbitsa minofu yomwe imagwira ntchito pamene ikukoka, zonse zofunika komanso zothandizira.

• Njira zolakwika zoyesera. Simungathe kukoka ngati magulu onse a minofu akugwira ntchito mosagwirizana.

Kodi ndingaphunzire bwanji kuti ndidzipangire pa bar

Ngati simungathe kukopa bwino, ndiye kuti pang'onopang'ono muyenera kupita kumaluso.

Choncho, tiyeni tione momwe tingaphunzire kukwera pa bar 30, pang'onopang'ono tiphunzitse minofu yofunikira izi:

• Zambiri zimangokhala pa bar - choyamba ndi mwambo wosavuta. Ndikuti mumapachika pamatabwa ndikupachika kwa nthawi yaitali.

• Kusokonekera kolakwika. Tanthauzo la masewerawa ndikuti mukuchita mbali yachiŵiri yokha. Kuti muchite izi, muyenera kumapachikidwa pamanja, ndipo chikhochi chiyenera kukhala pamwamba pa barani ngati simungadzipezeke nokha, mutengere mpando kapena mupemphe thandizo kwa mnzanu. Kuchokera pambaliyi, pang'onopang'ono mubwerere kuyambirira (kutuluka). Chitani zobwereza 5-7, njira zitatu.

• Kugwira ntchito ndi mnzanu. Mukamachita masewerowa, mufunikira thandizo la mnzanu. Muyenera kukwera ndi mnzanuyo ndikuchita zolakwika.

• Maphunziro apadera pa simulator yapadera. Maphunzirowa ndi osavuta, koma osagwira ntchito. Tanthauzo lake limakhalapo podziwa kuti kukoka kwapadera kumayimilira mwapadera, yomwe imathandiza wothamanga kukwera. Kuphatikizapo njira yotere yomwe digiri ya thandizo la simulator ikhoza kusinthidwa.

• Kukoka ndi mbali. Pogwiritsa ntchito izi, mumachita masewera olimbitsa thupi. Ikani mpando wapansi kapena chopondapo pansi pa barani, imani pa iyo ndi kulumphira mmwamba, kanikila pa barolo yopingasa ndi zitsulo zopindika pa ngodya ya madigiri 90, ndiye malizitsani nokha.

Pulogalamu 30 yokokera

Popeza minofu ikufunika kupatsidwa nthawi yakukula, chitani zochitika zomwe zafotokozedwa mu pulogalamuyi tsiku lililonse:

• Gwiritsani ntchito masewera apadera kuti musokoneze kumbuyo, mikono ndi mapewa.

• Limbikitsani ndi nthawi zambiri zomwe zimagwira ntchito nthawi zambiri.

• Kupuma mphindi 1,5.

• Onetsani mwamphamvu nthawi khumi.

• Kupuma mphindi 1,5.

• Koperani kawiri.

• Mpumulo 5 - 7 Mphindi (panthawi ino mukhoza kuchita zovuta zomwe sizikukhudza minofu ya manja, mmbuyo ndi m'mapewa).

• Tambani kawirikawiri chiwerengero chachikulu cha nthawi (yesetsani kubweretsa chiwerengero cha katatu kufika nthawi).

Tinayang'ana pa zolakwa zonse ndi zinthu zomwe zimalepheretsa kukoka bwino, kufotokoza mwatsatanetsatane za njira yolondola ndikufotokozera momwe, pang'onopang'ono maphunziro a minofu, abwerere. Tsopano inu mukudziwa momwe mungaphunzire kukwera pa bar katatu.