Zochita agwire ntchito masewero olimbitsa pa mapazi awo

atsikana ambiri amafuna kukhala miyendo wochepa ndi matako chonse. Pa nthawi yomweyo, ndi amuna iliyonse pulogalamu maphunziro pazikhalanso Zochita mtembo m'munsi. Safe kunena kuti ntchito mu masewero olimbitsa pa mapazi a amuna ndi akazi pafupifupi ofanana. Nthawi zina njira zosiyanasiyana ndipo, ndithudi, zithetsedwe kulemera. Koma tiyeni onse mu dongosolo.

mwachidule

Atsikana ovuta kwambiri kutulutsa thupi chapamwamba, ndipo amuna - m'munsi. Ichi ndi chifukwa chibadwa, makamaka chakuti ambiri ulusi minofu mu kugonana mphamvu ndi thupi chapamwamba, pamene ofooka - pansi. Choncho, kufupi ndi maphunziro ndi zipangizo zolimbitsa akhale osiyana pang'ono. Atsikana Mwachitsanzo, nthawi zambiri akufuna kuonda mu miyendo ndipo abambo kumanga minofu misa.

Choncho, sitichita kwambiri chifukwa chake ena miyendo woonda, pamene ena - okwana. Tiyeni tione Zochita agwire ntchito masewero olimbitsa pa mapazi awo. Pali ochuluka a iwo, koma kuti zotsatira yoyenera akukwana kuchita ochepa a iwo.

Pa mokhazikika workouts

Musanayambe kusamutsa kokoka, Ndikufuna kunena mawu ochepa za pafupipafupi workouts. Ichi ndi yofunika. Mwachitsanzo, ali osavomerezeka kutsegula phazi mowirikiza, chifukwa zikuoneka kuti overtrain ndipo musati kukwaniritsa Zotsatira. Pa yomweyo, nawonso ochepa maphunziro chifuniro ziribe mphamvu chifukwa cha osakwanira katundu. Choncho, mphamvu ndi ndalama za maphunziro, lolunjika pa miyendo ayenera payekha payekha.

Ngati chitsanzo kuganizira chakale maphunziro pulogalamu 3 pa sabata, miyendo ndi tsegula nthawi 2. Mmodzi wa maphunziro ayenera kukhala kwambiri ndi monga Zochita zikuluzikulu, kuwala chachiwiri. Mfundo ina yofunika - aerobic thupi. Zakudya ndi zofunika, koma kukhazikitsa misa M'malo mwake, ndi contraindicated. Choncho, atsikana ayenera kuthamanga bwino, ndi anyamata - pa pempho.

Zochita Basic kwa minofu mwendo

Mmodzi zokambirana chititsimikizira kuti zizichitidwa, kaya jenda ndi zaka, - anyonyomala. Ichi ndi m'malo mphamvu-tima thupi, kotero muyenera kuchita pa chiyambi cha kulimbitsa thupi. Apa m'pofunika kusankha bwino opaleshoni kulemera. Ndi wolakalakika wakupatsa kubwereza 8 ndi 15 mu njira imodzi. Nambala kukukhala - 3-5.

Poyamba, zovuta kwambiri - ndi kuti adziwe njira kuphedwa. Ngati inu squat kulemera kwambiri, ntchito lamba adzakhala anu m'munsi kumbuyo mu malo amodzi. Koma luso lonse, kuika mu malo pang'ono onse kuposa umodzi m'lifupi katundu pazipita pa miyendo matako. Pankhaniyi, masokosi ayenera pang'ono anatembenuka ndi kuyang'ana mu madera osiyana. Ngati inu kusakaniza katundu pa ntchafu quadriceps, ndiyeno mapazi ake kale. Sapota pa anyonyomala ayenera kukhala mosabisa. Mulimonsemo sikutheka Vulani chidendene pansi, pouka inu. Pali Zochita zina minofu mwendo, umene kuzitsogolera kamvekedwe lapansi.

Best kwa matako

N'zosatheka kuyerekeza pulogalamu maphunziro popanda kuukira. Izi ndi zolimbitsa zofunika kumanga otukukira kunja ndipo anamaliza matako. Njira yosavuta mokwanira, ndipo aulande ngakhale novice. Inu muyenera kuchita phazi limodzi patsogolo ndi maondo izo madigiri 90. Pa mfundo wotsikitsitsa kufunika kokhala kwa angapo masekondi, ndiye kuukira kumodzi ndi pa phazi lina.

Yokwanira kuchita waika 3-4 nthawi 8-15. Ngati mukuchita zinthu zolemera, chiwerengero cha kubwereza ayenera kukhala osachepera pophunzitsa popanda zolemera. Pamene maphunziro dera , mukhoza kuchita lunges mmbuyo ndi atembenuza ndi bwerezanonso pogwiritsa Mwachitsanzo, ndi auka pa benchi. Pa lonse, Zochita izi mu masewero olimbitsa pa mapazi awo bwino yoti yomanga mawonekedwe chidwi osati buku. Choncho, ngati muli ndi vuto kulemera, ndi bwino kumanga ena anyonyomala minofu, ndiyeno yekha kusuntha kwa lunges.

Romania chibaba

Ambiri otchuka olimba aphunzitsi amalangiza atsikana kuchita chimodzimodzi Romania deadlift. Chodabwitsa n'chakuti, izo umalimbana elaboration ndi kubwelela, ndi miyendo ndi matako. Pali otchedwa vuto malo. Awa ndi malo amene ovuta kwambiri kupereka mawonekedwe ankafuna. Zimenezi zikugwira ntchito kwa mkati ndi kumbuyo kwa ntchafu ndi matako. Romania adaponya bwino ntchito minofu imeneyi. Chotero kokoka miyendo ndi matako, monga adaponya ayenera kuchitidwa bwino. Ngati zida wasweka, ndiye sikuti kusangalatsa.

Njira ntchito ili. Muyenera kukhala chimodzimodzi ndi Limbitsani wake paphewa. Ndiye, unakhota pang'ono pa mawondo ake ndi mapazi ayenera kukhala pang'ono kuchepera kuposa phewa. Kenako, muyenera weramirani. Pankhaniyi kumbuyo ayenera kukhala mwangwiro athyathyathya, kuti chofunika pamene Romania adaponya. Pa khosi ayenera kumwedwa kwa nsinga wake pang'ono onse kuposa m'lifupi phewa. Zochotsa ikuchitika bwino. Pamene inu limbitsani, ndiye pokoka mpweya ndi pang'onopang'ono maondo patsogolo. Sapota mu njira ayenera kukhala yosalala.

Kodi Zochita kwa miyendo ndi kumbuyo muyenera kuchita?

Maphunziro ayenera kumangidwa ku mchimake. N'chifukwa chake miyendo ndi kumbuyo muyenera kutsegula wogawana. Ndiko kuti, ngati inu kuchita zilakolako Romania kapena anyonyomala, ndiye musati muyiwale Chikoka akuluakulu, hyperextension amakhala kukopedwa, unit chapamwamba kupisa kumbuyo mutu , ndi zina zotero. N. Komabe, kuchita Zochita izi mwachisawawa, inu zimavuta kukwaniritsa chimene mukufuna.

Choncho, munthu zolimbitsa zofunika ziyenera amapereka mwa chimateteza 1-2. Mwachitsanzo, m'pofunika kuchita KUKHALA akuluakulu pambuyo kupinda pa kukongola femoral ndi kuwonjezera pa quadriceps lapansi. Zonsezi zachitika pa pulogalamu yoyeseza wapadera. Ngati cholinga chanu - ntchito mpumulo ndipo sanali kunenepa, ndiye ntchito zing'onozing'ono zotheka kulemera. Kwa minofu misa ndi kulemera M'malo mwake, ayenera ziwonjezeke. Zogwiritsira zokambirana pa mapazi anu ayenera kukhala wololera komanso wolemera kwambiri, koma si kophweka. Koma kumbuyo, ndiye gawo ili la thupi yabwino wosakanikirana deadlifts, kukokera akuluakulu, kukoka dumbbells mu otsetsereka a lamba ndi zina zotero. N. Kachiwiri, mu dongosolo la maphunziro ayenera kupezeka pa kholo limodzi ndi ntchito zingapo kudzipatula.

Kodi kukwaniritsa chimene mukufuna?

Chabwino, ndipo tsopano - chinthu chofunika kwambiri. Trenazherka - chinthu chimodzi, koma bwanji ngati mapazi Musataye kulemera, ndipo ambiri palibe chifukwa kuonekera. Pankhaniyi, inu ndithudi ayenera abwereze ndi zakudya anu kuchita masewera olimbitsa thupi ntchito slimming pansi. Izi m'munsi chomwecho, koma ndi zambiri reps ndi otsika kulemera. Pankhani zakudya, ndiye ayenera kukhala otsika-zashuga. Kuchuluka tsiku la zopatsa mphamvu ankadya ayenera kukhala osachepera consumable. Adakali sizikutanthauza kuti masana mudzakhala nthawi zonse amamva njala. Wokwanira idyani chinachake chimene sichiri anakaika pa mbali. Mwachitsanzo, makeke, mafuta ndi zakudya zotsekemera, ndi zofunika kuti achotse zakudya ndi. Koma masamba ali patsogolo.

chidwi chifukwa ziperekedwe kwa zolimbitsa thupi ndi zochangamutsa patsogolo maphunziro. Iwo m'pofunika kuthamanga kangapo pa mlungu. Izo mwangwiro malankhulidwe minofu ndi thupi lonse. Komanso, akuthamanga ndi ubwino pa mtima.

Pomaliza

M'nkhaniyi, ife anayang'ana pa Zochita yabwino kwambiri miyendo. Ndithudi, izi si mndandanda wonse. Pali gluteal mlatho, anyonyomala kutsogolo ndi zambiri. Aliyense zolimbitsa lakonzedwa kuti ntchito za minofu makamaka. Ngati inu kulemba chakudya ogwira ndi zolimbitsa thupi, mukhoza iyende chodabwitsa mwamsanga mokwanira. Kawirikawiri palibe olimba popanda kudya pang'ono, musaiwale za izo.

Zochita zonse mu masewero olimbitsa pa mapazi awo ziyenera kuperekedwa mu mayendedwe mpandawo. Mpumulo pakati waika sayenera kuposa 2-3 mphindi, mwinamwake minofu pang'onopang'ono ukhale pansi, ndipo sadzakhala zotsatira za. Kutsogoza wa kulimbitsa thupi lanu muyenera lolimba zosaposa ora.

Mwachidule, ndi onse mungathe kutiuza zimene amachitira mapazi ake ndi bulu ndi kumbuyo kuchita. Muzichita, kudya bwino, mokwanira - ndi zotsatira sizitenga nthawi yaitali.