Kankhani kuchokera kukhoma mpaka pansi. Kodi msungwana woyamba angapeze bwanji zotsatira?
Kwa atsikana, kufunitsitsa kukhala okongola komanso oyenera ndichikhalidwe chawo. Kunyadira thupi laling'ono, muyenera kuchita masewera olimbitsa thupi. Zoyendetsa kuchokera pansi zimaphatikizidwa kwambiri pulogalamu yamaphunziro, koma amayi ambiri zimawavuta kuchita izi.
Minofu ya lamba wamapewa mwa akazi siyotukuka kwenikweni kuposa amuna. Pankhaniyi, kukankha kumakhala kovuta kwambiri. Koma palibe chosatheka. Kodi mungaphunzire bwanji kukankhira pansi kuchokera pachiyambi?
Chitetezo ndi mosamala
Chitetezo ndi gawo lofunikira pa masewera olimbitsa thupi aliwonse. Pofuna kupewa kuvulala, samalani kwambiri chinthu ichi, chifukwa thanzi ndiye chinthu chofunikira kwambiri.
Tengani nthawi yanu kuti mupeze luso lokankhira. Simungathe kuzidziwa mwachangu. Masabata awiri kapena atatu ndiye njira yabwino kwambiri yophunzirira kunyumba, koma ndimafikidwe anthawi zonse komanso ndi ntchito yoyenera.
Kuphunzira kupuma kolondola kudzapangidwa panthawiyi. Kuchita masewera olimbitsa thupi katatu pa sabata ndikupuma kwa tsiku limodzi kapena awiri sikungakhale kotopetsa. Ndikofunikira kutsatira njira yakupha kuti musavulazidwe. Ndi bwino kusayika mbiri. Katundu wolemera pamisala yosaphunzitsidwa sangakhale wopindulitsa.
KUMBUKIRANI! Osangokankhira nthawi yomweyo. Kudzikweza nokha kumatha kuwononga minofu yopanda kuphunzira, ndipo kupweteka kumafooketsa chidwi chofuna kupitiliza kuchita masewera olimbitsa thupi.
Zimakhala zovuta kuti woyamba kuchita masewera olimbitsa thupi molondola, choncho ndi bwino kuyamba ndi malingaliro osavuta komanso ndi njira yolondola. Kuti mudziwe momwe mungakonzekerere, muyenera kudutsa magawo onse.
Gawo ndi sitepe mapulani a khoma kupita pansi
Njira yolondola yophunzitsira ndi theka la nkhondoyo. Kukhazikika kwokhazikika komanso kosasinthasintha kumabweretsa zotsatira zomwe mukufuna ndipo sizipweteka. Ndandanda yokonzedwa bwino idzakukumbutsani kuti cholingacho chidzakwaniritsidwa panthawi yake.
Tenthetsani musanachite zolimbitsa thupi zilizonse. Mwa kutentha minofu mosamala, mutha kuyambitsa masewera olimbitsa thupi ena.
Kuti mudziwe kuchuluka kwa ma push-up omwe mungayambe nawo, muyenera kuyesa ma push-up ndi njira yolondola mpaka mutatopa pang'ono mu minofu. Ndalamayi idzakhala yoyamba. Kwa atsikana omwe angoyamba kumene maphunziro, mawonekedwe omasuka azikhala pakati pa 10 mpaka 20 push-up.
KUMBUKIRANI! Ndi bwino kuyamba ndikutsindika kuchokera pakhoma. Gawani chiwerengerocho ndi kuchuluka kwa njira (zosaposa 5) ndikuwonjezera pang'ono tsiku lililonse.
Gawo 1. Kankhani kuchokera kukhoma
Imani patali bwino kuchokera kukhoma, yongolani msana wanu ndi miyendo. Patulani miyendo yanu paphewa palimodzi, ndikutsamira manja anu kukhoma pangodya pomwepo.
Kwezani kuchokera pakhomalo, mutapindika mikono yanu m'zigongono ndikudalira khoma, kwinaku mukuyang'ana kumbuyo. Kuchokera panja, masewera olimbitsa thupi amawoneka osavuta, ndipo katundu samamvekanso. Koma, minofu ya kumbuyo, pamimba, m'khosi, mikono ndi chifuwa ikugwiridwa. Osati zoyipa kwa oyamba kumene. Kubwereza maulendo 10-15 ndi ma 3-5 kumapereka zotsatira zabwino kwambiri.
Ntchitoyi itha kukhala yovuta kwambiri pofalitsa mikono yanu kutali kapena kukulitsa mtunda kuchokera kukhoma.
Video chiwembu
Gawo 2. Kankhani ndi chithandizo
Benchi, mpando ndi woyenera kuthandizira. Njira yophera ndi yopingasa - pumulani mapazi anu pansi, ndi manja anu pakuthandizira. Ikani manja anu paphewa palimodzi, sungani thupi molunjika.
Chitani izi: pang'onopang'ono mugwadire zigongono ndikugwada kumapeto kwa chithandizo. Mukamanyongedwa, onetsetsani kuti thupi siligwada. Pitani pansi mukamatulutsa mpweya, ndikukwera pamene mukupuma.
Osasintha kuchuluka kwa njira zobwerezabwereza m'magawo oyamba. Mutha kusokoneza zinthu posuntha mikono yanu mozungulira kapena posankha fulcrum yotsika. Katundu wamkulu amagwera minofu ya miyendo ndi chifuwa.
Gawo 3. Zolimbitsa mawondo
Mtundu uwu ndi wofanana ndi wakale, ngakhale atsikana samazindikira phindu lake. Kuchita masewera olimbitsa thupi ndi koyenera kwa oyamba kumene, chifukwa katundu waminyewa yam'manja ndi mapewa ndi wocheperapo kawiri kuposa momwe amakankhira pansi.
Gwadani, muwapumitse pansi, ndi manja anu paphewa, pumulani pansi. Sungani thupi molunjika osapindika. Minofu ya mikono, mapewa ndi minofu ya pectoral imadzazidwa. Mwa kufalitsa kuthandizira kwa mikono mbali zamapewa, mutha kusokoneza katunduyo.
Magawo onse am'mbuyomu akadutsa, ndi nthawi yoti mupitilize kukankhira pansi kuchokera pansi. Kukonzekereratu kukuphunzitsani, ndipo katundu sangawoneke kukhala wofunikira kwambiri.
Gawo 5. Zokankhakankha
Zokakamiza zachikale zimalimbitsa minofu ya pachifuwa, mapewa, mikono, kumbuyo ndi abs.
Tengani malo opingasa, mugone pansi pamphasa wa masewera olimbitsa thupi. Kuti muchite masewera olimbitsa thupi, muyenera kupumula zala zanu zakumanja ndi zikhatho pansi. Ikani manja anu paphewa, thupi mu mzere umodzi. Mukamaphedwa, pindani manja anu mthupi lanu, osakankha zigongono zanu.
Ndi bwino kuyamba ndi kuchuluka kwa njirazo, ndikofunikira kukonza njira yolondola.
Kuti mumvetsetse njirayi, mutha kukulitsa mtunda pakati pa mikono, kuponyera miyendo yanu pachithandizocho, koma izi ndi za atsikana okonzeka mwakuthupi. Pa nthawi yophunzira, ndibwino kuti musayese malingaliro ovuta.
MFUNDO! Ndani akufuna kusiyanitsa masewera olimbitsa thupi, pali maimidwe apadera. Amathandizira kukulitsa mayendedwe amkati pachimake, omwe amathandizira kuchita masewera olimbitsa thupi.
Zambiri zamakanema
Zimatenga nthawi yayitali bwanji kuti mufike pazokakamiza 100 kuyambira pomwepo
Pokhala mutadziwa zojambulazo, mutha kupitiliza kuwonjezera kubwereza. Chiwerengero chokondedwa cha atsikana ambiri ndi 100. Kuti akwaniritse izi, pali dongosolo lophunzitsira lomwe limakhazikitsidwa potengera kuchuluka kwa maseti omwe amakula tsiku lililonse. Dongosolo lokonzekera masabata asanu katatu pasabata yama seti asanu.
Dongosolo lazikhalidwe likuwonetsedwa patebulo:
| Sabata | Tsiku | Njira | Chiwerengero |
|---|---|---|---|
| Sabata 1 | 1 | 2 3 2 2 3 | 12 |
| 2 | 3 4 2 3 4 | 16 | |
| 3 | 4 5 4 4 5 | 22 | |
| 2 sabata | 1 | 4 6 4 4 6 | 24 |
| 2 | 5 6 4 4 7 | 26 | |
| 3 | 5 7 5 5 8 | 30 | |
| 3 sabata | 1 | 10 12 7 7 9 | 45 |
| 2 | 10 12 8 8 12 | 50 | |
| 3 | 11 13 9 9 13 | 55 | |
| 4 sabata | 1 | 12 14 11 10 16 | 63 |
| 2 | 14 16 12 12 18 | 72 | |
| 3 | 16 18 13 13 20 | 80 | |
| 5 sabata | 1 | 17 21 51 15 23 | 91 |
| 2 | 20 23 28 19 20 | 100 | |
| 3 | 25 27 25 15 19 | 111 |
Sabata yoyamba ingawoneke ngati yosavuta kwa munthu wokonzeka, pomwepo mutha kuyamba ndi lotsatira. Pafupifupi milungu isanu, mutha kufikira nambala yomwe mumalakalaka. Kwa iwo omwe akuwona kuti milungu ikubwerayi ndi yovuta, mutha kuwonjezera mapulaniwo mpaka milungu isanu ndi umodzi.
Ubwino ndi zoyipa zakukakamiza
Ubwino wochita masewera olimbitsa thupi ndiwodziwika; umalimbitsa minofu. Koma ntchito iliyonse imagwira bwino ntchito limodzi. Kankhani adapangidwa kuti apange thupi lakumtunda ndikuthandizira:
- Kukulitsa chipiriro.
- Kugwira ntchito minofu ya manja.
- Kulimbitsa minofu ya chifuwa (mwa atsikana, chifuwa chimatsegulidwa).
- Kutulutsa minofu ya atolankhani.
- Kugwiritsa ntchito minofu yakumbuyo, ndikupanga mawonekedwe abwino.
- Kamvekedwe ka thupi.
Zowopsa zomwe zitha kuchitika zimatha kuyambitsidwa ndi kusachita bwino:
- Kuopsa kovulala pakakhala kuti sakuwotha moto.
- Kugwira ntchito mopitirira muyeso mukamachita masewera olimbitsa thupi kwambiri.
- Kupopera pachifuwa, ndikugogomezera kwambiri zokakamiza zokha.
- Zokakamiza ndizotsutsana ndi anthu omwe ali ndi kuthamanga kwa magazi.
Malangizo Othandiza
Kankhani kumafunikira luso mosamala. Muyenera nthawi zonse kuyamba ndi masewera olimbitsa thupi kuti mukulitse minofu. Izi ndizofunikira kupatula ligament microtrauma. Makamaka ayenera kulipidwa kwa thupi ndi kupuma koyenera. Kutsata kupuma pakati pama seti kuyenera kukhala mphindi 1-2. Kwa iwo omwe akuyambira pachiyambi, tikulimbikitsidwa kuti tizikakamiza kunyumba kuchokera pa rug. Ngati kupweteka kumachitika, malizitsani kuchita masewera olimbitsa thupi.
Kankhani ndi masewera olimbitsa thupi osiyanasiyana. Sizitengera zina zowonjezera komanso malingaliro amasewera, ndipo maubwino ake ndiwodziwikiratu. Kudziwa bwino njirayi pogwiritsa ntchito thupi lanu kumangofunika kukhumba komanso kuleza mtima.