Kudumpha ndi chingwe n'kosavuta. Ziri zosavuta kuposa kukwera njinga. Ndipo ndizosangalatsa. Ndizomvetsa chisoni kuti timayiwala za msinkhu wathu. Ndipo chingwe chowombera ndi chopindulitsa kwambiri!
Kudumpha ndi chingwe sikungokulolani kuti mutenge mapaundi owonjezera, iwo amakula, amalimbitsa mtima ndi kupuma, amaphunzitsa miyendo ya miyendo ndi khumi ndi awiri. Ponena za kulemera kwake, makalasi ndi chingwe pa ntchito amagwira njinga, tennis ndi kusambira. Munthu wamba wolemera makilogalamu 70 pa ola limodzi mpaka makilogalamu 720 (pa liwiro la 120-140 jumps pa mphindi).
Kuwombera chingwe ndizomwe zimayambira pachimake kwa aliyense pa nthawi iliyonse komanso pamalo alionse. Komabe, ngakhale zooneka ngati zosavuta, izi ndi katundu wolemera thupi.
Zizindikiro za kugwiritsidwa ntchito
Mukayamba kuthamanga, sankhani kuyenda mofulumira kapena kuyenda mofulumira. Maphunziro ndi ndodo poyamba amaika tempo yapamwamba. Simungathe kuchita zosakwana 72 mphindi. Chifukwa cha kuthamanga kwambiri kwa mtima, kuthamanga kwa mtima kumawonjezeka mofulumira (mtima wa mtima), ndipo kwa maminiti atatu oyambirira thupi limagwira ntchito mu ulamuliro wa anaerobic (mwachitsanzo, kuperewera kwa oxygen m'minofu). Chizindikiro ichi chikufanana ndi kuyendetsa paulendo wapamwamba. Pambuyo pa maminiti asanu ndi limodzi akudumphira, kufunikira kwa mpweya ndi kudya kwake kumayanjanitsidwa - katundu umakhala wofanana ndi kuyenda mofulumira.
Kuonjezera apo, mafupipafupi afupipafupi amawonjezera ntchito ya manja, yomwe nthawi zambiri imakhala yoposa 30. Choncho, chifukwa cha kudumpha ndi chingwe, msinkhu wokonzekeretsa mtima wa mtima ukuwonjezereka mofulumira kuposa masewera ena omwe sapatsa thupi ntchito yovuta.
Kuwonjezera apo, chingwe chopumpha chimathandizira kukula kwa mphamvu ndi kupirira kwa miyendo ya miyendo. Kuthamanga, poyerekezera, kumalimbikitsa chitukuko cha kupirira kokha minofu iyi.
Kuwonjezera pamenepo, vutoli limapangitsa kuti zinthu ziziyenda bwino komanso zogwirizana. Kawirikawiri, zochitikazi zimaphunzitsa nthawi yomweyo, ndipo zimakhala bwino kwambiri, machitidwe ambiri a thupi lathu, ndipo chofunika kwambiri - amachepetsa nkhawa, chifukwa mukamadumpha mumakhala ndi mahomoni a chimwemwe.
Ndibwino kuti asapume
Popeza chingwe chodumpha chili cholimba, pali zowonjezereka zoyenera kuchita nazo.
- Simungathe kudumphira m'mimba mwathu kapena pamene mukudwala.
- Kuwonetsetsa kwa kulumpha ndi matenda a mtima ndi matenda ena, omwe kuwonjezeka kwa kutuluka kapena kupanikizika sikuvomerezeka.
- Sikofunika kuti tizembera pa chingwe kwa iwo omwe ali ndi mavuto ndi mapiritsi kapena mapulogalamu a intervertebral, popeza pakufika munthu amakhala ndi katundu wambiri kuposa kulemera kwake.
- Pazifukwa zomwezo, iwo omwe kulemera kwawo kwakukulu kwambiri kuposa miyeso ya MI ayenera kukhala osamala. Monga lamulo, anthu oterowo ali ndi kuphwanya ntchito ya mtima ndipo kuwonjezeka kuntumikiza. Choncho, musanayambe maphunziro, ndi bwino kufunsa dokotala.
Mutenge chingwe chowombera, samverani kukula kwake. The momwe akadakwanitsira ndi 0.8-0.9 masentimita.
Kutalika kwa chingwe kumatanthawuzira motere: tenga mapeto, ndipo pakati ukhale miyendo iwiri. Ikani chingwe pamtengo. Pachifukwa ichi, zogwirira ntchito ziyenera kukhala pamunsi kapena pamunsi pa armpit level. Ngati chingwecho chikutalika nthawi yayitali, zidzakhala zovuta kwambiri kuyendetsa kayendedwe kake, pangakhale mavuto ndi maulendo awiri. Ngati ndi yaifupi, muyenera kukanikiza miyendo nthawi zonse.
Code Code
Kuchita bwino mu suti yolimba, kotero padzakhala zosokoneza zochepa kuti zitsitsike mofulumira - chingwe sichidzagwedezeka mu zovala.
Onetsetsani kuti muzivala masewera apadera a masewera, ngakhale mutakhala ndi chifuwa chaching'ono komanso tsiku ndi tsiku simukuvala malaya.
Mukhoza kuvala nsapato, kapena mungathe - mu nsapato. Pachiyambi choyamba, mutha kutulutsa mwendo wanu pansi, pomwe mu shin nthawi zonse zimakhala zovuta. Kumbali ina, masewera okhala ndi zonyamulira bwino amateteza mapepala ngati mutapunthira pamwamba, ndipo muteteze mapazi anu, zomwe zingakhale zopweteka kwambiri.
Ndibwino kuti mukuwerenga. Ndiye mantha amachepa, ndipo kubwezera kumakhala kosavuta. Mapologalamu a mpira wa basketball, malo ophatikizidwa kapena kupaka (koma osati ofewa!) Ndi angwiro pa izi.
Ndikumangirira kangati?
Kuthamanga ndi simulator yotereyo kungakhale njira yokhayo yokhala ndi aerobic kapena kuthandizira ena. Komabe, monga ndi masewero olimbitsa thupi, ndi zopanda phindu kuphunzitsa ndi chingwe kuchokera kumlandu kupita kumlandu. Zomwe zingakhalepo nthawi zonse zingatheke pokhapokha pokhapokha polojekiti ikugwira ntchito ndikuwonetseratu ndondomekoyi.
Kuti mupange dongosolo la mtima, muyenera kudumpha kwa mphindi khumi ndi zisanu pa mphindi iliyonse komanso katatu pa sabata. Ndipo ngati cholinga chanu ndi kulemera, ndiye kuti mumadumphira panthawi yophunzitsira osayima kwa mphindi 30.
Ndi chiyani chomwe mungayambe?
Mukamaphunzitsa ndi chingwe, katundu waukulu amagwera pamakutu ndi misozi. Pofuna kupewa zowonongeka, yesetsani kuchita masewera olimbitsa thupi musanayambe kusinthana ndi minofu ndi mapazi, kuyesera kutambasula minofu ya ng'ombe ndi Achilles tendon.
Ngati simunachite masewera kwa nthawi yaitali, jog musanadumphire. Izi zidzakuthandizani kukonzekera thupi kuti muzitha kuchita masewera olimbitsa thupi, pang'onopang'ono kuonjezera kuyeza kwa mtima ndikusavuta kupita kuntchito ya aerobic.
Yambani kulumphira ndi kuchepa kwafupipafupi kuti mutenthe minofu ndikupewa kuvulala. Pambuyo pake, tempo ikhoza kuwonjezeka.
Musayende pa phazi lonse, pokha pa zala. Palibe chifukwa chake zidendene zimakhudza pansi. Dulani mpaka mutakhala womasuka. Ngati kulumphira kwa iwe ndikochita zofooketsa, ndiye jumpha mpaka mutatha kulankhula momasuka popanda kugwedeza. Sankhani tempo yochepa. Kuti mukhale ndi mphamvu, mungathe kuwerengera kuchuluka kwa mtima kwa masekondi asanu ndi limodzi ndi kuzichulukitsa ndi 10. Zopindulitsa zidzakhala (220-zaka) x 0.6. Pofuna kubwezeretsa kupuma ndi kutulutsa, imani kuyimirira ndikuyenda kwa mphindi 1-2.