Pulogalamuyi imagwirizanitsa maphunzilo awiriwa: martial arts (kukakamiza ndi kugwirana kwayeso) ndi kumanga thupi (zochitika zathupi). Chifukwa cha izi, katundu wagawidwe amagawidwa mwapadera kwa magulu onse a minofu: m'mimba minofu, matako, chifuwa, nsalu ya pamapewa, kumbuyo, minofu ya ng'ombe, biceps ndi triceps.
Pachifukwa ichi, minofu yonse ya thupi imalandira katundu wofunikira 2 nthawi pa sabata, ndi matako ndi mimba m'mimba - katatu pamlungu.
Kuchita masewera olimbitsa thupi kumathandiza kuti: chitukuko chogwirizanitsa cha chithunzi chokhala ndi kachigawo kakang'ono ka minofu, kuchotsa ziwalo za thupi; kusintha patsogolo ndi kupeza; kuwonjezera mphamvu.
Zakudya zopatsa mphamvu zilibe malire okhwima. Mukakwanitsa zotsatira zomwe mumazifuna, mutha kamodzi pamlungu tsiku lonse muli ndi zonse zomwe mukufuna, ndipo muiwale za zakudya pa maholide komanso pa maholide.
Ndiyenera kuzindikira kuti sindinayambe ndadya ndikudya zakudya zovuta, chifukwa sindinadwale kwambiri, kotero sindingatsimikizire kuti zanga zandithandiza kwambiri J. Vedral. Koma amaoneka ngati ololera kwa ine.
Chifukwa chiyani Joyce Vedral akukonzekera njira iyi ya dongosolo lake?
Poyambirira, J. Vedral analimbikitsa nyumba ina yokhala ndi mapepala atatu otukwana. Kenaka adapanga pulogalamu ya maphunziro kwa amayi a msinkhu wawo (komabe achinyamata adathandizidwa nawo pulogalamuyi) 4 pa sabata kwa mphindi 75 ndi mitsempha, mipiringidzo ndi oyimilira. Analandira ndemanga zabwino zokhudzana ndi mapulogalamu onsewa, koma adakakamizika kuvomereza kuti amayi ambiri amasankha tsiku lililonse, koma amaphunzitsidwa mwachidule chifukwa cha ntchito yambiri, komanso ndi zipangizo zosavuta zomwe zingathe kuchitika nthawi iliyonse komanso mulimonse. Malingana ndi Joyce, iye adathamanga ku vuto ili, akuyenda mochuluka.
Choncho, Joyce Vedral anatsimikiza kukhazikitsa maziko a maphunziro ake pulogalamu yatsopano ya maphunziro kuti akwaniritse chiwerengero choyenera, kufotokozera mwachidule chilolezo cha kuyesetsa kwawo: kuchuluka kumachepa, koma khalidwe limatuluka.
- Mukachita maphunziro pulogalamu yatsopano muyenera kugwira ntchito mwamphamvu, kotero mukhoza kuchepetsa chiwerengero cha zochitika kawiri.
- M'malo mochita masewera anayi a gulu la minofu, mukhoza kudziletsa nokha.
- Musagwiritse ntchito nthawi nthawizonse kusintha matayala, mipiringidzo ndi simulators: pepala la 1.5-kilogram - ndizo zonse zomwe mukusowa.
- Popeza pulojekitiyi inapangidwira kuchita masewera olimbitsa thupi, kupuma pakati pa masewera olimbitsa thupi ndi masekondi asanu ndi awiri okha, osati 45-60, mwachizolowezi.
- Kuchepetsa nthawi ya masewera olimbitsa thupi mpaka maola 1.5 pa sabata, timapeza zotsatira zofanana ndi maola asanu ndi awiri mlungu uliwonse.
- Kutalika kwa phunziro limodzi kunachepetsedwa kuchokera pa 75 mpaka 12 mphindi, monga tsopano ife tikupatsidwa kugwira ntchito mwakhama monga momwe tingathere, potsatira pulogalamu yokhudzana ndi kupanikizika kwamphamvu ndi zovuta, kuchepetsa kuchepa, kudzipatula kwa minofu ndi njira zophunzitsira zosiyana.
Ndani angachite pulogalamuyi?
- Akazi kuti apange chithunzi, minofu, kuchepetsa kulemera kochepa, kupewa matenda osteoporosis.
- Amuna omwe akufuna kukhala ndi mpumulo, wopangidwa ndi minofu yapamwamba komanso minofu yaikulu.
- Anthu omwe alibe mwayi wopita ku masewera olimbitsa thupi (chifukwa cha ntchito, maulendo, kuvulala pang'ono).
- Okonza thupi, pogwiritsa ntchito pulogalamu ya J. Vedral, monga kutentha patsogolo pa maphunziro amphamvu.
Malingana ndi Joyce, mu sabata muyenera kumverera kuti mwakhala wamphamvu, wochepa komanso wamphamvu, ndipo mu masabata atatu mudzakwaniritsa zotsatira zabwino. Ndiyenera kuzindikira kuti ndinamva bwino pambuyo pa gawo loyamba. Inde, kulemera kapena kulemera pambuyo pa phunziro limodzi silinasinthe, koma lingaliro la kumangiriza kwa minofu, kutuluka mwatsatanetsatane kwawonekera nthawi yomweyo.
Kenaka, akulonjeza Joyce, patatha miyezi itatu ndikuphunzitseni osati inu nokha, koma abwenzi anu adzadabwa ndi zotsatira zomwe zapezeka. Ndipo, potsiriza, mu miyezi isanu ndi umodzi simudzakhala ndi gramu ya mafuta ochulukirapo, mudzafika pa chiwonetsero chabwino ndipo mudzasangalala kuyang'ana mukuwonetsera pagalasi. Ngati mutaya zina mwa malonda a malonda ake, ndikudaliribe kuti maphunziro opambana pa pulojekitiyi ndi othandizira.
Inde, pochita izi, muyenera kutsatira zakudya zina, zomwe ndi mbali yofunika kwambiri ya pulogalamu ya Vedral. Amalongosola mwatsatanetsatane, koma sindikuwoneka kuti ndapangidwira njira ya moyo wa Russia, choncho ndikuyenera kutsimikizira kuti amaganizira zakudya zopanda mphamvu, makamaka zipatso, masamba, tirigu, nsomba zonenepa, nyama. Ndipo, monga ena ambiri, akulangizani kuti kuchepetsako zokongoletsera, kusuta fodya, kumwa mowa ... Palibe chilichonse, chirichonse chiri cholingalira ndi chothandiza. Ndipo ndimakonda kwambiri chilakolako cha Vedral kuti musamangoganizira zowerengera za kalori. Ndimagwirizana naye kuti zimakhala zovuta kumamatira ku zakudya zina zosavuta, chifukwa timayesedwa nthawi zonse ndi mayesero monga maholide, maphwando, etc. Amalangiza pa nkhaniyi kuti ali ndi chirichonse chomwe amachitira, amasangalala ndi holide, kuyankhulana ndi abwenzi, ndipo kale mawa mukhoza kukonza tsiku . Malingana ndi iye, musadzikane nokha zosangalatsa za mtundu uwu, ndipo mukhale moyo wamphumphu. Ndikulembera mau ake kwathunthu.
Kufotokozera mwachidule za mfundo zazikulu mu dongosolo la Joyce Vedral
Isometric stress: masewera olimbitsa thupi omwe gulu limodzi la minofu liri pamaganizo, kutsutsana ndi gulu lina la minofu kapena lolimba. Mwachitsanzo, atakhala pa mpando, imanikizira kumtunda kwa mkono ndikuponyera dzanja mpaka kumapeto, kenaka tambani nkhonya ndi kukaniza dzanja lanu lamanja molimba. Yambani kutambasula mkono wanu, kusunga mkangano wambiri mu malo a biceps. Pitirizani kusinthasintha dzanja lanu mpaka chiwombankhanga chikukwera kumbali. Kenaka, pamene mukupitirizabe kukanika, mubwezereni dzanja lanu kumalo ake oyambirira.
Zindikirani kuti minofu imakula mowonjezereka ngati mkono ukugunda.
Kupanikizika kwa mphamvu : kusungirako mphamvu ya kupanikizika m'magazi opangidwa ndi minofu. Kugwiritsa ntchito kukangana kwakukulu ndi kusiyana kwakukulu pakati pa pulojekiti yophunzitsidwa ndi mphindi khumi ndi ziwiri komanso maphunziro a chikhalidwe. Mwachitsanzo, mukupitirizabe kupanikizika kwambiri ndi minofu ndikubwerera kumalo oyambira ndi matenda osweka. Poyang'ana poyamba zikhoza kuwoneka kuti chofunika ichi sichitha kukwaniritsidwa. Mungathe, ngati mutagwiritsa ntchito khama lanu lotchedwa stress stress.
Kudzipatula kwa minofu : minofu iliyonse imapangidwa payekha, mosiyana ndi ena onse. Kudzipatula kwaokha sikungatheke, mwachitsanzo, pakuyenda: pamene mukupita, minofu yambiri m'thupi lanu imanyamula panthawi imodzimodzi, ndipo mumakhudza mchiuno, ng'ombe, mimba, mapewa, mimba, chifuwa ngakhale kumbuyo ndi khosi. Ndicho chifukwa kuyenda ndi chimodzi mwa mitundu yabwino kwambiri ya masewera olimbitsa thupi omwe akufuna kuchepetsa kuchuluka kwa minofu ya mafuta. Ndipo mukamaphunzitsa njira yodzipatula, mumakhala ndi minofu kapena minofu yokha, yomwe imatsogolera kusintha kwa chigawo ichi cha thupi.
M'magazini yotsatira ndikupitirizabe nkhani yokhudza pulogalamu yatsopano ya J. Vedral ndipo ndikuganiza kuti tiyambe kudziŵa zovutazo. Aliyense wofuna kulumikiza izi akhoza kukonzekera masukulu - kunyamula zovala ndi zopusa.