Zochita pa ntchafu mumtima: Njira yosavuta, chifukwa zodabwitsa:

Nkosafuna kunena, ang'ono m'chiuno - loto la akazi onse. Koma ngati Zochita, kwa manja, onse matako zambiri kapena sichidziwika bwino, ABS ndi kumbuyo, ndiye mmene kuyeretsa mkati mwa ntchafu, osati aliyense amadziwa.

Komabe, pali ogwira Zochita pa ntchafu mkati, imene mwachita molondola, ndi makalasi zonse (optimally nthawi 4 sabata) akhoza kungoyankha ntchito zodabwitsa. pepala ili akumufunsira mndandanda angapo zokambirana zochokera njira zosiyanasiyana kuti amawalola kuchita kulikonse: kuntchito, kunyumba mu masewero olimbitsa thupi, pa phwando.

Ngati mumathera tsiku lonse pa ntchito, koma kunyumba palibe njira dziperekeni kwa maminiti pang'ono, musataye mtima. Zambiri Zochita kwa mkati minofu ntchafu, amene anabwera kuchokera kuvina chakale, adzakhala wokhoza kuchita mwachindunji kuntchito.

Zochita pa ntchafu lamkati

Imani chilili, manja pa m'chiuno, mapazi phewa m'lifupi padera. Kukuza phazi la mwendo kumanzere kunja ndi mphambu. Phazi pang'ono maondo pa bondo. Tsopano kuloza kulemera pa akuthandiza mwendo ndi kutukula chidendene lako lamanzere ndi zinachitika. Kusunga mwendo anakwezedwa mpaka mapeto pake womberani. Kumbuyo si maondo, kusunga molunjika (kumbukirani mwangwiro molunjika ovina), mutu si ingapendame.

Pa kutulutsa ndi, atamva mwendo ndi chidendene kutsogolo kufalitsidwa mmwamba. Mukumva mmene adductor ntchafu? Pamene inu pokoka mpweya pang'onopang'ono kuchepetsa phazi lako lamanzere pansi, koma musakhudze pansi.

Kuchita kayendedwe pang'onopang'ono, musawafulumizitse. Kwezani ndipo tsitsa lililonse mwendo nthawi 12-15. Kusintha miyendo, kuchita waika 2-3.

Njira iyi ndi ntchito pokhapokha pamene kuphedwa olondola a luso:

- kumbuyo molunjika, m'mimba kujambula;

- musati ingapendame mafupa a chiuno kwa mwendo Kuthandiza. Kumbuyo ndi mapazi ayenera kukhala mosabisa, molunjika mzere;

- pamene womberani ndi kuunikira kwa katundu nkhani yekha pa ntchafu olowa.

Pambuyo pa mapeto pake womberani chifukwa pa ntchafu mkati chofunika kuti chizindikiro. Kudzongoka, amatangaza ndi mapazi anu phazi kufanana pambali, manja - pa nthawi. Tsopano kuchita ntchafu kugwedezeka pambali. The zidendene ali pansi! Pankhaniyi, bondo la mwendo sayenera kupita pa sock. Muyenera kumva ngati kutambasula minofu mkati.

Fitness Zochita pa ntchafu wamkati dumbbells. Kuchita kunyumba:

1.Prisedaniya ndi dumbbells. kwambiri thupi, koma ndi mwambo okhwima kuchita luso.

Kuyambira malo: waimawo molunjika, zala anatembenuka outwards. Dumbbell yokokera pansi. Finyani zovuta, sayenera kugwa.

Pang'onopang'ono kuchepetsa nokha pansi kufika pa ntchafu adzatenga malo kufanana pansi. Yosefera minofu ya ntchafu, ndipo pang'onopang'ono (musawafulumizitse!) Kodi kudzatha.

Kusunga mode kupuma: kupuma - squat, kutulutsa - kukwera. Chiwerengero cha KUKHALA akuluakulu: maulendo 15 pa akonzedwa.

2. Lunges. Imani mowongoka, mapazi si ambiri yekha mbali. M'manja mwa dumbbells uzitsine ndi kuponya pamodzi thupi.

mwendo umodzi kuchita lunge patsogolo. kulemera akhala pa lachiwiri Kuthandiza mwendo. Tsopano squat pang'onopang'ono pa mwendo yothandizira, kuyesera bondo pafupifupi anakhudza pansi. Front mwendo unakhota pa bondo. Kumapeto kwa anyonyomala zikhale pa bondo molunjika (ngati anali atakhala pa mpando) njingayo.

Ie inu striding patsogolo, ndipo kenako zinthu monga iwo ukupita pansi pakati pa lunge lapansi. Kulemera dumbbells kumawonjezera katundu.

Kupita ku malo poyambira, ntchito m'chiuno olowa ndi amakankhira patsogolo mwendo poyera.

Kupuma njira kuchita zimenezi Zochita pa ntchafu mumtima: akuchita lunge pa kudzoza, kukwera pa kutulutsa lapansi. Tsatirani 10 masitepe lunges lililonse mwendo.

The chifukwa Tingaone mwa masiku angapo. ntchafu mizere kumangitsa, kukula. Mudzakhala anadabwa wotere chifukwa mwamsanga, ndipo sadzafuna pomwepo.