Makina osangalatsa a m'mimba sikuti ndi chiuno chochepa chochepa chopanda mafuta, koma koposa zonse, mdulidwe wosakanikirana, womwe umadulidwa ndi makoma aakulu. Tayang'anani pa mafano achikale - makina awo akumimba amakopeka ndi malo oonekera. Komabe, izi sizingowonjezera ulemu, komanso njira yowonjezera yothandiza. Mfundo ndi yakuti, kusuntha kulikonse ndi zochita zolimbitsa thupi, njira imodzi, zimagwirizanitsidwa ndi minofu ya m'mimba: izo kapena poyamba zimadalira kapena zimathandizidwa kapena zogwiritsidwa ntchito ndizo.
Matendawa ndi amphamvu kwambiri, komanso kuchita bwino masewera olimbitsa thupi, ndipo inunso mumakhala otetezeka kwambiri kuvulala. Koposa zonse, minofu ya mpumulo ya mimba imawoneka yosangalatsa komanso yokongola.
Simungakhale ndi mbali zina zabwino za thupi, koma malo asanu ndi atatu owonetsera bwino adziyankhula okha ... Ziri zophweka kuzipeza. Zikuwoneka kuti zonse ziri zophweka: "kugubuduka" minofu ya makina osokoneza m'mimba kuti mutope, ndipo mutheka. Koma, tsoka, izi siziri choncho: amafuna zonse, koma zimakhala zochepa. Ndipo sizitengera ma genetic (ngakhale, komanso izi), koma kuti palibe kugwirizana mwa njira. Ena "akatswiri" amalimbikitsa kuti aziphunzitsa tsiku lililonse, ena amalimbikitsa kupuma kwina. Ngakhale pazochitika za masewero olimbitsa thupi, pali kusagwirizana.
Ndiye kodi mukufunikira kuchita chiyani kuti mukhale ndi zotsatira 100% kuti mukwaniritse mimba yabwino yamimba?
Kuti tichite izi, tiyeni tiganizire nkhani zomwe zimakhala zovuta kwambiri pa chitukuko cha m'mimba ndikuyang'ana mayankho kuchokera ku masewera a sayansi, komanso poganiza za nzeru.
Kawirikawiri mungathe kukumana ndi malangizowo a mtunduwu: kuti "mupange" makompyuta omwe mukuyenera kuwamasula tsiku ndi tsiku. Kwenikweni, mawonekedwe ndi ndondomeko ya rectus abdominis amapatsidwa kwa inu kuchokera kubadwa. Kuchita mwakuthupi kukuthandizani kupanga minofu yowongoka, ndizo zonse. Choncho, nkofunika kuphunzitsa, kuphatikizapo minofu ina, osati kamodzi pa masiku awiri. Kuti zikule, minofu ya osindikizira imasowa kupuma! Mwa njira, kuchita masewero olimbitsa thupi, mumayamba kupirira minofu, osati mphamvu zawo, komanso kuchepetsa kukula.
Mwa kuyankhula kwina, zopotoka zopanda malire sikungakuthandizeni kupeza mpumulo wa m'mimba ndipo simudzachotsa mafuta m'mimba mwanu. Zochita zamphamvu sizimangodziwa "kutentha" mafuta. Choncho, makina osindikizira sayenera "kupopera" kokha, komanso chakudya chofunika kwambiri, zakudya (chinthu chofunikira - zakudya: mkhalidwe wa minofu zimakhudza kwambiri zakudya, ndiyeno kuchokera ku zochitika za "kuwombera" mafuta, omwe amadziwa, mwinamwake pansi pazowunikira mafuta ochepa, mumakhala ndi minofu yabwino, ndipo mumaphunzira za izo pokhapokha mutakhala wolemera). Mwa njira, akatswiri ambiri samakonda kugwira ntchito yofalitsa. Chinsinsi ndi chakuti ambuye odziwa bwino amakhala ndi maphunziro ovuta kwa magulu onse a minofu, ndipo "kuthamanga" ndi kugwira ntchito kunja kwasindikizidwe kungayambitse "kutambasula" m'chiuno, ndipo izi siziri zofunika pazifukwa zosangalatsa.
Pali lingaliro limene ena amachititsa pamakina osindikizira m'mimba amayang'anitsitsa kumtunda kwake, ena kumunsi, ndichitatu pa mimba ya ablique. Ndipotu, zochitika zilizonse zomwe zili mu nyuzipepala "zimaphatikizapo" rectus abdominis kwathunthu, kuyambira pansi kufikira pamwamba. Kuwonjezera apo, minofu ya oblique imatenga mbali ngakhale m'ziwalo za thupi. Chinthu china ndi chakuti machitidwe ena, monga momwe amachitira nthawi zonse, amalemetsa pang'ono pamtunda wa makina osokoneza mimba (palibe kulankhula za kudzipatula kwathunthu ndi kulankhula). Koma kukweza kwa miyendo kumalo kapena kutsogoloko kumapangitsa kuti chigogomeke pansi pa mitsempha yolunjika. Kusiyanitsa kwa katundu sikuli kwakukulu, komabe, ndizomveka kulembetsa zovuta za zofalitsa za mitundu iwiri ya masewera olimbitsa thupi. Izi zidzakuthandizani "kukonza" minofu yolunjika, monga akunenera, kuchokera kumapeto onse awiri. Ndipo musaiwale za kugwira ntchito "skew." Mwachitsanzo, pali njira yabwino kwambiri: yosungidwa pansi pa makina osindikizira, ikani "mmwamba", yoikidwa ku "oblique".
Pankhani yosankha masewera olimbitsa thupi, palibe njira imodzi yokha pano . Sikofunikira kuti "muziyenda muziyendedwe" pa masewera olimbitsa thupi pansi. Zochita zonse ndizokhazikika mwa njira yawo: yesetsani makina osindikizira "ochokera kumbali zosiyanasiyana": yesani kayendetsedwe ka mitundu yosiyanasiyana, monga kugoba kwa thupi, kutaya mpira, kugwetsa thunthu pamtunda kapena kuimika. Mapangidwe onsewa ali ndi ubwino wosiyana, matalikidwe aakulu, choncho ndi othandiza kwambiri.
Aliyense amadziwa kuti zochitika pamasewero zimathandiza kwambiri kuti zisawonongeke, koma iwowo akhoza kuvulaza ngati sakumvetsera kumbuyo . Chowonadi ndi chakuti ndizofalitsa ndi m'munsi kumbuyo (kumbuyo kumbuyo) komwe kumapanga "malo opangira mphamvu" a thupi lanu. Choncho, mukamagwira ntchito, musaiwale zazomwezo - "panikizani". Musamangoganizira za maphunziro okhawo omwe ndi othandiza kwambiri - makina osindikizira, musaiwale za thanzi lanu: kutulutsa makina osindikizira pamunsi kumbuyo kumachititsa "kusokoneza thupi", komwe kumabweretsa ululu kumbuyo.
Chifukwa cha chitetezo, musaiwale za njira yolondola yochita machitidwe pamasewera, makamaka kupuma: tenga mpweya musanayambe nthawi yowonjezereza ndikupuma. Pamwamba pa kayendetsedwe kawo, musanayambe kayendedwe kachitsulo (hasi), mubwerere ndi mphamvu, "kukankhira" mkati mwa rectus abdominis miscle. Kusunga mpweya mu gawo labwino, kumapangitsa kuti mimba ikhale yovuta kwambiri ndipo imathandizira gawo lalikulu la katundu kuchokera kumtunda wamphongo. Anthu omwe ali okalamba kapena omwe ali ndi mavuto ndi kupanikizika ayenera kupuma mokhazikika, popanda kupuma.
Choncho, zomwe mukufunikira kuti mukhale ndi maphunziro oyenerera ophunzirira: chakudya chabwino, maphunziro a aerobic, mwamphamvu, kawirikawiri yophunzitsidwa komanso kusankha masewera olimbitsa thupi.
Malamulo a m'mimba:
- Sungani bwino ndi bwino, popanda kugwedeza.
- Pa nsonga ya contraction, nthawi yayitali, ndiye pang'onopang'ono mukhazikitse vutoli, koma musapumire pamtunda wochepa kwambiri wa kayendetsedweko, imachepetsa minofu.
- Gwiritsani ntchito nyuzipepala "kuchokera kumbali zosiyanasiyana" komanso minofu ina (mwachitsanzo, mapewa kapena chifuwa).
- Gwiritsani mutu kumayendedwe ndi msana, pokhala ndi malo ake enieni.
- Momwe mulingo woyenera wamakono a kayendedwe ka masewera olimbitsa thupi ndi 30-45 madigiri.
- Yesetsani kuti muwonjezere mphamvu, osati chiwerengero cha kubwereza (kumangotenga mgwirizano minofu pamwamba pa magetsi).
- Pogwiritsa ntchito "oblique" minofu m'mimba mukuchita masewera olimbitsa thupi, musamapiringize, koma mapewa ndi chifuwa.
- Musaiwale kutambasula makina osindikizira ndi kumbuyo kumbuyo musanaphunzire, pokhapokha sipadzakhala zotsatira.
- Phunzitsani zofalitsa 2-4 pa sabata, kuchoka kupita ku tchuthi ZOYENERA kuposa tsiku limodzi.
- Mukhoza kuyang'anitsitsa makina osokoneza mimba kwa mphindi zingapo kumayambiriro kwa mphamvu zothandizira magulu ena a minofu kuti muzikonzekeretsa ntchito, koma ndi bwino kuti mupereke katundu waukulu pamapeto pake.
- Ngati nyuzipepalayi ili "kumbuyo", ndiye kuti akhoza kupereka tsiku losiyana kuti aphunzitse kapena kuliphunzitsa kumayambiriro kwa mphamvu zowonjezera.
- Maphunziro olimbitsa thupi angakuthandizeni kupanga zovuta za makina osindikizira, ngati mukufuna "kuzigwira", ndiye kuti mukusowa zakudya ndi aerobics.
- Chitani masewerowa mpaka minofu isalephere kugwira ntchito, ndipo mutatha kulephera kuyesetsabe kuchita maulendo 5-8.
Malangizo Oyamba.
- Musanaphunzire, ndibwino kuti musadye maola awiri, mutatha maola awiri kumwa madzi amodzi.
- Yambani kuphunzitsa zofalitsa pang'onopang'ono ndi bwino, pang'onopang'ono kuwonjezera katunduyo.
- Chitani mobwerezabwereza mobwerezabwereza momwe mungathere. Ngati ndi kotheka, pumulani, ndiye yambani.
- Yambani ndi 10 kubwereza mu seti imodzi ndikupanga 2-3 seti. Pumula pakati pa masekondi 30 mpaka 1 miniti.
- Mukamapanga zovutazo mobwerezabwereza, mukhoza kupita ku mapulogalamu ovuta kwambiri.
- Mukagwedeza makina osindikiza, simungathe kupirira ndi ululu, muyenera kupitilira kupweteka mpaka minofu isachepetse. Ngati mumagwedeza mofulumira nkhaniyi, ndiye mutatha maphunziro muyenera kukhala ndi ululu wa ola limodzi.
- Mtolo ukuwonjezeka ndi 5 kubwereza, osati kuposa.
Musanayambe kusinthanitsa makina osindikizira, sintha zakudya zanu.
Atsikana, kumbukirani, palibe akazi oipa, ndi aulesi!