Thupi Pump. Pump - ndi chiyani ichi?

Les Mills - amadziwika gulu la alangizi amene kwa zaka zambiri zothandiza maphunziro. Iwo anapeza malangizo apadera ngati mtanda pakati othamangitsa ndi ntchito ndi miyeso yaulere mu ochitira masewera a.

Ichi ndi chinachake chatsopano

Thupi Pump - njira zamakono za maphunziro, lomwe lili lolunjika pa mofulumira imfa mafuta ndi chifukwa, kuwonda. Iwo angatchedwe njira yatsopano ntchito, zolinga zimene zimatheka ndi leaps ndi malire, osati kokha kuchititsa sizingawononge, komanso kulimbikitsa izo. Osati kusokonezedwa ndi "Reebok Pampa" - chizindikiro malonda mankhwala nsapato.

Iwo chili ndi Zochita zonse zimene zimagwiridwa ndi barbell kapena dumbbells. Koma mosiyana ndi mmene mwamuna kulimbitsa thupi mu masewero olimbitsa thupi, zonse zimachitika ndi zambiri kubwereza ndi mayendedwe kudya. Chotero pampas-maphunziro akufotokozera akulu kupirira ndi kutitengera yoyenera akulu corset.

Rhythmic nyimbo - chinsinsi maphunziro bwino

Pamene ndi zina magawo ofanana maphunziro imachitika pansi nyimbo rhythmic kuti yotithandiza wamanjenje dongosolo ndipo anawakakamiza kugwira ntchito kumufotokozera. Fast music, Pump-maphunziro - ndi zambiri kulenga chithunzi abwino safunikira chilichonse!

Ngati mufuna kukhala thupi wochepa, ndiye makalasi izi analengedwa kwa inu.

Kuti mudziwe zambiri pa kuphunzitsa okha

Thupi Pump - ndi rhythmic mphamvu maphunziro. Awa chifukwa cha njira yachilendo maphunziro.

Mosiyana ndi mitundu ina ya maphunziro aerobic zimenezo mtolo zina osati ntchito pa kuphedwa zokambirana zofunika, komanso pamene kulimbitsa thupi labwinobwino. Kwenikweni amaphunzitsa ndi wapadera ndodo kulemera kwa 2 kg 20, malinga ndi kuchuluka kwa maphunziro a maseŵero.

Popeza mphindi woyamba zolimbitsa thupi ntchito masikelo, ndi zabwino zochangamutsa ndi kutenthetsa mmwamba minofu mwapadera. Apo ayi mukhoza mungavulale.

Kudzapeza ntchito ndi Usatong'olere iliyonse gulu minofu, anachita zosiyanasiyana zokambirana. Ambiri ndi: zosiyanasiyanazo makina, chimakakamiza, anyonyomala, adagadabula kapamwamba.

Kawirikawiri gawo loyamba la maphunziro amapatula magulu akuluakulu minofu: m'mawere kumbuyo, lumbar, mwendo. Pite ku ang'onoang'ono Mwachitsanzo, minofu ya manja. Mapeto a maphunziro lolunjika pa elaboration a minofu m'mimba.

Mpatuko mpweya ndi kulimbitsa mtima

Ngati ntchito pa thupi Pampa ikuchitika molondola, ndiye akufotokozera osati minofu. Kwambiri bwino anayamba mapapo, kupuma. Oyamba zambiri kupuma movutikira ku mphindi woyamba katundu. MwaukadauloZida othamanga Ndithu monga mwa kuthamanga wanu mayendedwe a moyo, ndipo zimenezi zimalimbikitsa kuwonjezeka lalikulu mu kupirira kwawo.

Komanso akufotokozera dongosolo mtima chifukwa kayendedwe zonse mwa akatswiri pa maphunziro.

ndi phindu lotani?

Popeza pampas thupi - mzere osiyana maphunziro mphamvu, iwo ali mbali khalidwe la maphunziro, amene ukule cha kutchuka kwake:

1. Ngakhale ntchito zambiri zachitika ndi katundu wa pa thupi mu mawonekedwe a dumbbells kapena barbells, mphamvu ndi chiwerengero cha kubwereza ndi mokwanira lalikulu. kuphatikiza mphamvu ndi masewera olimbitsa thupi limakupatsani osati kuonda, komanso kupereka elasticity ndi mphamvu ya minofu. Chotero kuwaphatikiza lipindulitsa makamaka kwa amayi amene akufuna kugula mpumulo okongola matako kapena ziwalo zina za thupi.
2. Chifukwa chakuti thupi Pampa - maphunziro ndi malangizo amene sakuvomereza kuchita pulogalamu chomwecho kwa miyezi yoposa 3, masiku maphunziro ndi zipatso ndi neodnoobrazno. Asayansi yaitali kutsimikiziridwa kuti ndi kuphunzitsa minofu mu njira yosiyana, wothamanga kangapo zotsatira analandira ndi chifukwa cha aliyense kulimbitsa thupi. Ndipotu, ngati inu nthawi zonse kugwira ntchito yomweyo, thupi wayamba ntchito amenewa katundu, ndipo amayamba nthawi stagnation, pamene Padalibe chitukuko.
3. Malinga ndi mlingo wa maphunziro chosatha mphindi 50-60. Panthawi imeneyi, iwo amagwira zosiyanasiyana zokambirana kudzapeza ntchito minofu zonse za thupi. Chifukwa mphamvu ndi mavuto minofu zonse za thupi zimatheka ndi mofulumira ndi zikuluzikulu kuyatsa zopatsa mphamvu.
4. Pump othamangitsa ndi mosalekeza kuti akhoza kuthana ndi othamanga onse patsogolo ndi oyamba. katundu mosavuta chosinthika ndi olemera mosiyanasiyana, umene umabwera mu maseŵerowo. woyamba zambiri kuyamba ndi dumbbell zing'onozing'ono amene ali mu chipinda (1.2-2 makilogalamu.). Amene ali ndi maphunziro yoyenera, kugwiritsa ntchito positi kapena dumbbells ankawonjezereka.
5. kwambiri mwamphamvu ndi katundu pazipita zotheka. kubwereza zaposachedwapa aliyense zolimbitsa ayenera limodzi ndi kulephera minofu, zomwe zikutanthauza kuti minofu ntchito pa 100%.
6. Chifukwa chakuti Zochita onse akutsatiridwa ndi katundu zina, kulephera kutsatira mphunzitsi, komanso kuyan'anila za kukhazikitsa luso lamanja kungachititse kuvulala kwambiri. Choncho masewera chilango ayenera kukhala mu malo oyamba.

Izo osazindikira kuti "kupopa"

Mulibe kutulutsa mpaka minofu lalikulu pogwiritsa ntchito njirayi maphunziro. Kugwira ntchito ndi katundu akadakwanitsira, kokha kupeza mpumulo wangwiro. Musadandaule za zimene adzakhala zikuluzikulu, ntchito yophunzitsa barbell kapena dumbbells.

Nthawi zonse M'pofunikanso kukumbukira kuti mphunzitsi sangathe molondola kudziwa katundu mukufuna. Bwino mukudziwa mphamvu ya thupi lanu, palibe amene adzatero. Choncho, ngati mukuona kuti kulemera ntchito ndi yaing'ono kapena yaikulu kwambiri, kusintha m'njira yabwino.

Iwo anatentha zambiri zopatsa mphamvu

Anthu ambiri yoyaka zopatsa mphamvu 500-600 pamene kulimbitsa thupi ndi. Mwachitsanzo, mu masewero olimbitsa thupi, akugwira ntchito ndi zolemera lolemera, othamanga kuwotcha 200-300 kcal. Koma kuti kwenikweni kuwotcha ndalama ankanena wa zopatsa mphamvu muyenera kuchita Zochita ndi chakudya mwamphamvu ndi kulemera kwambiri. Sikuti kuchita mofulumira kapena kuposa kukhoza popanda kuswa zida thupi.

Pomaliza

Ngati mwaganiza kuchita thupi ndi pampas ali woyamba, musati muyesere kuchita zosatheka maphunziro. Mwinamwake, inu adzakhala pakatikati pa othamanga odziwa kulongeza thupi lanu ndi mphamvu zambiri kuposa inu. Musati pothamangitsa iwo. Thupi Pump - si gulu nyimbo, ichi ndi katundu waukulu kwambiri kwa chamoyo wonse.

Kumbukirani kuti aliyense kulimbitsa thupi inu osamenyana ndi othamanga ena, ndi mwini dzulo, ndi ulesi wake. Ikani cholinga - kusintha zotsatira zomwe iwe wodzipereka ntchito m'mbuyomu.

Zomwe katundu pang'ono kulimbitsa thupi lanu. Usaope kufunsa mafunso mphunzitsi.