Momwemo ndi kayendetsedwe ka minofu, mitsempha ndi ziwalo, pamene thupi limapumula. Sitikudzimva kuti ndi katundu wochepa chabe, koma sitimayesetsa kuti tipeze kutha kwa nthawi yomwe tapatsidwa. Nchifukwa chiyani izi zikuchitika? Yankho limene mungapeze m'nkhaniyi. Ndiponso takhala tikukonzekera zovuta za thupi lathunthu.
Kodi minofu imagwira ntchito bwanji?
Kumbukirani zolimbitsa thupi zolaula bar , ndiwe wangati munaphunzitsidwa koyamba? Palibe watsopano angayime miniti, kuti asayesedwe kuti agwe pansi. N'chifukwa chiyani minofu imatopa kwambiri? Mukamagwira ntchito ndi kettlebells, mabulosi kapena masewera olimbitsa thupi, nthawi zonse mumakhala ndi mpata wachiwiri kuti mupumule ndikupumula minofu yanu. Maphunziro ophunzitsidwa bwino samapuma mpumulo, ndipo kusowa kwa mpweya kumapangitsa kuti pakhale katundu. Kuonjezera apo, statics imapangitsa thupi lonse kukhala mopepuka kugwira ntchito, kuyambira pazipinda mpaka pamwamba pa mutu. Ili ndi limodzi mwa malamulo akuluakulu a yoga, omwe mawerengedwe awo ndizo maziko a East practice.
Kodi ubwino wochita masewera olimbitsa thupi ndi uti?
Choyamba, statics ndi katundu wofatsa komanso woyezera. Choyenera kwa anthu omwe ali ndi vuto la minofu, scoliosis ndi nthawi ya kukonzanso pambuyo pozunzika thupi ndi kuthandizira opaleshoni. Zozizwitsa zowonjezera komanso zowonjezereka zimatsegula mpweya wabwino m'magazi komanso zimapangitsa kuti kulemera kwake kukhale kosavuta - ndizo zonse zamakono. Komanso, popanda kupuma kokwanira, maphunziro aliwonse sali oyenerera, chifukwa ntchito ya kuchepetsa kuchepa kwa okosijeni imasokonezeka m'magazi ndi minofu ya thupi.
Chachiwiri, statics ndi njira yabwino kwambiri yothetsera zofooka zazing'ono ndikuthandizira mawonekedwe a masewera. Chachitatu, machitidwe olimbitsa thupi ndi abwino kwa munthu aliyense, mosasamala za msinkhu, kulemera ndi kugonana.
Maphunziro ogwirizana - timagwiritsa ntchito minofu yonse popanda kusuntha!
Tiyeni tiyambe, mwinamwake, ndi pamwamba pathu ndikuphunzira zozizwitsa zomwe zili pamtambo, kumbuyo ndi mapewa. Ndipo musaiwale za mphindi zisanu zotentha kuti mukonzekere thupi kuti likhale ndi nkhawa komanso kuchepetsa kupwetekedwa mtima.
Chitetezo cha No.1 Kukanika kwa kupanikizika (15-30 mphindi)
Zochita 4 zokha zosavuta zolimbitsa thupi zimagwira ntchito ndi kulimbikitsa kwathunthu minofu yonse ya chiberekero. Chotsani chingwe chachiwiri, kuthana ndi osteochondrosis ndi kumanga mzere wokongola wa nkhope.
Ntchito imodzi imakhala ndi zinayi, zomwe zimapangidwanso ndi mphindi zisanu ndi zisanu. Musanaphunzire, onetsetsani kuti mukuphwanya minofu, kupanga mapulaneti ndi zozungulira.
- Miyendo imagawanikana m'mbali mwake, mikono kumbuyo pamutu. Ikani manjawo kumbuyo kwa mutu, kapena pamutu kapena pamwamba pa mutu.
- Gwirani manja anu pamutu panu, komanso ndi minofu yanu, yesani ndikukankhira mutu wanu.
Chotsatira chake, khosi ndi mutu zidzakhalabe m'malo, koma mumamva mavuto aakulu.
- Kuchita masewero olimbitsa thupi ndi kofanana ndi koyambirira, tsopano penyani pamphumi, ndipo minofu ya khosi ikanike, ndikukankhira manja patsogolo.
Minofu yonse ya dera lachiberekero ndi mapewa zimakhudzidwa.
- Udindo wa thupi silinasinthidwe. Dzanja limodzi likutsika pansi pamtengo, ndipo lina limakanikirira khutu kumbali, ngati kuti tikuwongolera mutu.
- Timalimbana ndi minofu ya khosi.
- Timasintha manja.
Zochita # 2 Sakani khoma! (Mphindi 15-60)
Mwamvapo za maphunzirowa nthawi zambiri, koma mukukayika zotsatira zake? Ndipo mumayesa kusuntha makoma kwa mphindi chifukwa cha chidwi! Malinga ndi zomwe amakhulupirira, iwo amati amagwiritsa ntchito njira zitatu ndi zovuta.
- Yandikirani khoma, pakuyang'ana mtunda wa 50 cm.
- Ikani mapazi anu pang'ono kusiyana ndi mapewa anu, gwirani manja anu mmakutu anu, ngati kuti mukudzikankhira nokha.
- Imani pakhoma pa malo awa ndipo yesetsani kusunthira, mukupanga khama.
Yesetsani njira zisanu ndi zisanu ndi ziwiri, ndipo makapu anu adzakhala zitsulo, pamene chigwirizano chidzakhalabe chachikazi.
Zochita # # Cobra kumbuyo
Dzina lodzikweza limeneli linaperekedwa ku malo a "boti" mu yoga, yomwe imakhudza minofu ya kumbuyo, khosi, mikono ndi ansembe.
- Lembani pamimba mwako pamatope ofewa. Manja pambali pa thunthu, miyendo imayendama pa mawondo kapena molunjika.
- Panthawi imodzimodziyo, tang'anani miyendo yanu, manja anu ndi kukweza chifuwa chanu.
- Gwiritsani ntchito mphindi 30.
Yesetsani kukweza nkhaniyo mobwerezabwereza ndi kukweza miyendo yanu kuti gawo lachitatu la m'chiuno likhale lolemera.
Cobra yowala
Ndibwino kwambiri kutambasula minofu ya makina ndi kutenthetsa m'chiuno.
Kuchita mwakhama kwa miyendo (matako ndi ntchafu)
Timakumbukira maphunziro a masewera ndi masewera achikale. Iwo ali odzaza ndi masewero olimbitsa thupi okongola, omwe samangodula miyendo yokha, koma adzabwezeretsanso malo abwino. Tiyeni tiyambe.
Chitani nambala 4 Plie, squat, plie ku masokosi (kwa masekondi 15)
Monga momwe mumaganizira ndi dzina, tidzakagwira ntchito ndi masewera omwe mumawakonda kwambiri a bulu osungunuka ndi miyendo yochepa.
- Phulani miyendo yanu pansi ndikuchepetseni pakhosi lanu, kupanga mzere wosakanizika m'chiuno ndi boot.
- Sungani manja anu kutsogolo kwanu. Mapewa amatsegulidwa, kumbuyo kuli kolunjika.
- Imani pazenga zanu ndipo muzitha kupanikizika minofu ya miyendo yanu, matako.
- Gwiritsani masekondi 30.
Tsopano ife timatsitsa bulu pansi, ife timayima kwa masekondi ena 30 ndikubwerera ku pli.
Kugwiritsa ntchito nambala 5 Mpando pafupi ndi khoma (1-2 mphindi)
O, khalani okonzeka kutulutsa moto, chifukwa miyendo idzawotha kwa masekondi 20 a masewera olimbitsa thupi!
- Imani ndi nsana wanu ku khoma pa pafupifupi masentimita 30.
- Ndipo tsopano khalani mlengalenga ngati ngati pa mpando, mutatsamira pamtambo.
- Sungani mapepala ndi mawondo mosakanikirana ndi madigiri 90. Manja pambali pa thunthu.
Mukamaphunzira, samalirani kupuma. Kupuma kwakukulu ndi kutuluka kwa thupi.
Tiyeni tiwone:
- minofu iliyonse mu thupi yayamba;
- tinalandira mphoto ya mphamvu;
- ntchito ya kupuma ndi kayendedwe ka kayendedwe kabwino;
- maphunziro popanda thukuta;
- kupweteka kwa msanga;
- simusowa zipangizo zamasewera;
- Thupi limamangirira, lokhazika mtima pansi ndi lolimba kwambiri!
Gwiritsani ntchito zochitika zolimbitsa thupi ndikugwira ntchito mwakhama, onetsetsani malamulo a zakudya zoyenera , ndipo mu mwezi simudzatha kuzindikira malingaliro anu pagalasi!