Momwe mungaphunzire kukoka bala yopingasa - gawo ndi gawo dongosolo la oyamba kumene

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Musanaphunzire kukoka bala yopingasa kuyambira pachiyambi, muyenera kufunsa mafunso awiri osavuta. Choyamba - bala yopingasa ndi chiyani ndipo ndingayipeze kuti? Ndipo chachiwiri - chifukwa chiyani kuli kofunikira? Mukayankha mafunso awa, mutha kuyamba maphunziro.

Nanga bala yopingasa ndi chiyani? Kapangidwe kake ndi chida chochitira masewera olimbitsa thupi pochita masewera olimbitsa thupi osiyanasiyana, kuphatikizapo zokoka. Ndi kuthekera kwa minofu kukweza kulemera kwa munthu. Pokhala ndi bala yopingasa, aliyense azitha kuyesa mphamvu zawo, ndipo ngati ilibe chokwanira, ikulitseni. Bala yopingasa ndiyosavuta pakupanga ndipo imatha kukhazikitsidwa mosavuta mnyumbayo. M'malo ogulitsa, chipolopolo chimatha kusankhidwa kunyumba iliyonse.

Kodi kuchita masewera olimbitsa thupi ndi kotani? Ngakhale ku Roma wakale, chidwi chapadera chimaperekedwa pachikhalidwe chakuthupi. Masewera akadali ofunikira masiku ano. Ndipo ndikulimbitsa thupi pafupipafupi pa bar, mutha kukwaniritsa izi:

Kulitsani kupirira ndikuwonjezera kulimba kwa minofu.
Chotsani zofooka zobadwa m'thupi.
Kuchepetsa thupi.
Apatseni mitsempha ndi mafupa mphamvu, kuphatikiza kulimba kwamphamvu.

Chofunika kwambiri, bala yopingasa imalimbitsa ndikukula msana, chothandizira chachikulu cha thupi la munthu.

Kukonzekera ndi kusamala

Bizinesi iliyonse yatsopano imayamba ndi ntchito yokonzekera komanso kuzindikira zoopsa zomwe zingachitike. Zomwezo ziyenera kuchitidwa musanayambe maphunziro pa bala yopingasa kunyumba. Ndikofunikira kwa oyamba kumene kutenga nthawi yawo kuti asavulaze thupi.

Funsani dokotala wanu poyamba chifukwa si aliyense amene angathe kuchita masewera olimbitsa thupi. Zochita pa bala yopingasa ndizotsutsana ndi anthu omwe ali ndi matenda otsatirawa:

Kupindika kwa msana, scoliosis.
Ma disc a Herniated a msana.
Kutuluka kwa msana.

Kwa anthu omwe ali ndi vuto la osteochondrosis, makalasi akuyenera kuchitidwa mosamala.
Chilolezo cha adokotala chikalandilidwa, gawo lokonzekera limayamba, lomwe limaphatikizapo mfundo zotsatirazi.

Dziwani molondola kutalika kwa projectile. Bala liyenera kukhala lokwera mkono, poganizira kutalika kwa kulumpha pang'ono. Kutalika kumasankhidwa kuti mutha kumangirira pazenera yopingasa ndi mikono yotambasulidwa, osafikira pansi.
Konzani thupi musanayambe makalasi. Khalani pa bala yopingasa kwa mphindi 1.5-2 tsiku lililonse osachita masewera olimbitsa thupi. Kuti muchite izi, choyamba, kutalika kwazitsulo kuyenera kutsitsidwa masentimita 70-90 kuchokera pansi. Ntchitoyi imachitika m'malo otsamira. Manja akugwira bala, miyendo ikutambasula pakona mpaka pansi, zidendene zili pansi. Poterepa, ndikosavuta kupachika, koma amathanso kudzikweza pang'onopang'ono. Pamene maphunziro akuwonjezeka, kutalika kwa bala kumasintha.
Pambuyo masiku 3-5, mutha kuyamba maphunziro ndi expander. Kuti muchite izi, ikani mtanda wopingasa kutalika kwake, ndikulumikiza chotambasulira chachitali chokhala ndi kuzungulira kwakukulu pansi pake. Ikani miyendo yanu m'chiuno ichi, ndikugwirani mtandawo ndi manja anu. Poterepa, womangayo atambasula. Mukayamba kukwera, kasupe wotulutsira thupi amakankha thupi m'mwamba. Chifukwa chake, katundu m'manja watsika.
Monga kukonzekera, mutha kugwiritsa ntchito kukankha pansi.

Malangizo avidiyo

Malamulo osankhidwa ndi kupha

Kugwira ndi njira yokwezera pazenera yopingasa. Pali mitundu yambiri ya izi. Kusiyanasiyana kulikonse kumatulutsa minofu yosiyana, motero tikulimbikitsidwa kuti tisinthe mwamphamvu panthawi yochita masewera olimbitsa thupi. Ndilemba mitundu yotchuka kwambiri.

Molunjika. Manja adayikidwa mwanjira yoti kanjedza atembenukire ku bar, ndipo imatha kuphimbidwa kuchokera pamwamba. Ndi njirayi, katundu wamkulu kwambiri ali pamisana yakumbuyo ndi m'mapewa.
Kubwerera. Manja a manja atembenukira kunkhope, ndipo mtanda wokhotakhota watsekedwa kuchokera pansi. Ndikukoka uku, katundu wamkulu kwambiri ali pa biceps.
Kuphatikiza. Mukakoka, dzanja limodzi limagwira chitsulo ndi dzanja lowongoka ndipo linzake limasinthanso.

Pokoka, mtunda wapakati pa mikono pa bala ndikofunikira kwambiri. Kutengera mtunda uwu, zomata zake zidagawika m'mizere yopapatiza komanso yotakata. Pakakhala yopapatiza, mtunda pakati pa mikono umadziwika ndikukula kwa mapewa a ochita sewerowo. Pakatambalala, mtunda umakhala wokulirapo kuposa mulifupi wamapewa. Ndikulumikiza kosiyanasiyana, minofu yosiyanasiyana imayamba. Chifukwa chake, posiyanasiyana m'lifupi, mutha kuphunzitsa minofu yonse m'manja ndi kumbuyo.

Gawo ndi gawo dongosolo la oyamba kumene

Gawo loyamba - 1-5 kukoka

Pitilizani ndi gawo loyamba mukamaliza kukonzekera ndipo mutha kukoka kamodzi. Ntchito ya gawo ili ndikupanga minofu kuyambira pachiyambi kuti mutuluke mwaulere mwa njira imodzi.

Kuti akwaniritse izi, otembenuka amalimbikitsa maphunzilo otsatirawa.

Pakukonzekera, wonjezerani njira zambiri. Yambani ndi ma 10-15 seti 1-2 yokoka iliyonse. Kusiyanitsa pakati pama seti kuyenera kukhala kwa masekondi 20 mpaka 40.
Kokani ndi zovuta zosiyanasiyana.

KUDZIWA! Mutha kukwaniritsa zokoka zonse zisanu mu gawo limodzi mwezi umodzi wamaphunziro kunyumba.

Gawo lachiwiri - kukoka kwa 5-10

Ngati gawo loyamba lakwaniritsidwa bwino ndipo zokoka zisanu sizilinso vuto, pitani ku gawo lachiwiri, lomwe cholinga chake ndikupeza kukoka kwathunthu kwathunthu.

Kuti mukwaniritse cholinga, mutha kugwiritsa ntchito zolimbitsa thupi zotchedwa "makwerero". Imachitika motere.

Choyamba, kukoka kumachitika m'njira imodzi, ndikutsatira masekondi 5.
Pambuyo pakupuma, zokoka ziwiri zimachitika m'njira imodzi.

KUDZIWA! Chifukwa chake, pochulukitsa pang'onopang'ono kuchuluka kwa zokoka, mutha kufikira nthawi khumi m'mwezi 1-2 wamaphunziro.

Gawo lachitatu - 10-30 kukoka

Zolinga za gawo lachiwiri zikakwaniritsidwa, mutha kupita pagawo lachitatu. Gawo lachitatu ndikukwaniritsa zokoka 30 mu njira imodzi. Sizovuta. Pachifukwa ichi, tikulimbikitsidwa kukoka ndi kulemera kwina. Zitha kugwiritsidwa ntchito ngati chovala chapadera cholemera. Ngati palibe, mutha kuyika mtundu wina wa chikwama mchikwama, mwachitsanzo, botolo lamadzi kapena ma dumbbells. Poterepa, kuchuluka kwakukoka munjira imodzi ndi nthawi khumi, ndikuwonjezeranso kwa 1.

KUDZIWA! Kuti mukwaniritse zotsatirazi, zimatenga miyezi 1-3 yamakalasi tsiku lililonse.

Gawo lachinayi - zopitilira 30

Gawo lachinayi limaphatikizapo kuwonjezeka kwa zokoka kangapo ma 30. Pazifukwa izi, pulogalamu yophunzitsira imapangidwa, kuphatikiza masiku asanu ndi limodzi pamlungu. Tsiku limodzi lopuma. Mukamaphunzira, kupumula pakati pama seti kuyenera kukhala mphindi 2-3. Maphunziro amachitika mosalekeza. Ngakhale panali chiphaso, ndiye poyambiranso, muyenera kuyesetsa kuti mukweze kangapo momwe mudakonzera. Ngati izi zalephera, muyenera kuyambira sabata yatha ndikupeza.

KUDZIWA! Nthawi yokwaniritsa cholinga imakhudzidwa ndi msinkhu, momwe thupi lilili, kupezeka kwa matenda, kulimbitsa thupi koyambirira. Ophunzitsa ena olimba thupi amatha kunena kuti mutha kuphunzira kukoka maulendo 30 masabata 30.

Kanema wamaphunziro

Mitundu ya zolimbitsa thupi pa bala yopingasa kunyumba

Ngati sizingatheke kukayendera masewera olimbitsa thupi, ndiye kuti bala yopingasa imatha kukhala ndi zida kunyumba. Sizovuta chifukwa zida zingagulidwe m'masitolo amasewera ndikuyika nokha. Pochita zolimbitsa thupi kunyumba, mutha kugwiritsa ntchito mitundu yotsatirayi.

Kukoka kwachikale. Mtundu wachizolowezi wokoka umachitika mosamala. Kukula kwa mikono ndikokulirapo kuposa m'lifupi mwamapewa. Ntchitoyi imachitika popanda kugwedeza thupi ndi kugwedezeka. Ndibwino kuti muwoloke miyendo yanu kuti zikhale zosavuta kuchita. Kukwezera kumachitika kokha ndi minofu ya mikono ndi kumbuyo. Kukweza bwino kumaganiziridwa pamene chibwano chimakhazikika kwakanthawi pamwamba pa mtanda. Pambuyo pake, mutha kutsika ndikubwerera kumalo oyambira.
Chosintha nsinga kukokera-mmwamba. Njira zolimbitsa thupi ndizofanana ndi zachikale, kusintha kokha kumangosintha - zikhatho zimatembenukira kwa inu.
Kukoka kwakukulu. Zochitazo zimapereka malo oyambira manja, pomwe pali mtunda wokwanira pakati pawo. Poterepa, chikole chiyenera kukhala chowongoka. Kukweza kumachitika pakatulutsa mpweya ndipo mothandizidwa ndi manja okha. Tsikira kumalo oyambira pomwe ukupumira.
Kukoka kwakufa. Imapitilira mpaka mutu wa wojambula atakhudza bala. Mutatha kukonza thupi motere, mutha kudzitsitsa pang'onopang'ono pomwe mikono yanu yatambasulidwa bwino.
Kukoka kwa theka la mwezi. Maonekedwe awa amakonzekeretsa ochita sewerolo mkono umodzi. Imachitidwa mwamphamvu kwambiri. Kukweza koyamba kumachitika ndikusintha kwa thupi kumanja, lachiwiri - kumanzere. Malizitsani kukweza kokha pamene chibwano chikhudza dzanja. Mukakonza kukhudza, mutha kutsika.
Chingwe cha mkono umodzi. Ntchitoyi ndi yovuta. Minofu yamphamvu imafunika kuchita. Njirayi siyokonda aliyense, koma kwakukulu, sikofunikira. Koma ngati mumatha kuchidziwa, ndiye kuti muli ndi mphamvu komanso chipiriro.

Video chiwembu

Makhalidwe azakukoka kwa atsikana

Kuphunzira kukwera pa bala yopingasa kumakhala kovuta kwambiri kwa mtsikana kuposa kwamwamuna. Izi ndichifukwa choti azimayi ali ndi ma physiology osiyana, kuchepa kwa minofu ndi mphamvu. Minofu ya lamba wamapewa ndiyofooka makamaka, chifukwa chake amayi samakoka.

Ngati mukufunadi, otembenuzawo amalimbikitsa kutsatira ndondomekoyi. Poyamba, ingopachikani bala. Zilibe kanthu ngati muli ndi mphamvu zodzikweza kapena ayi. Ingogwirani kapamwamba ndikumangirira. Sankhani malo otsika - miyendo yanu ingakhudze pansi kapena kulowa mkati.

Pambuyo pa milungu iwiri kapena itatu ikulendewera tsiku lililonse, mutha kuyesetsa kulimbitsa minofu ya mikono yanu ndikuyesetsa kudzikweza. Zochita zonse ziyenera kukwaniritsa cholinga chimodzi - kutulutsa nthawi imodzi. Pambuyo kukwaniritsa cholinga, ndikofunikira kukhazikitsa pulogalamu kuti pang'onopang'ono ichulukitse kuchuluka kwa zokoka.

Momwe akatswiri amasinthira amadzikokera okha

Maphunziro a akatswiri otembenuka samangogwiritsa ntchito zolimbitsa thupi zokha, komanso kukonza njira zophera pogwiritsa ntchito masewera olimbitsa thupi. Pulogalamu yophunzitsayi ili ndi zigawo zotsatirazi:

Konzekera. Pofuna kutenthetsa, masewera olimbitsa thupi amachitidwa kuti akonzekeretse minofu yotsatira. Kuchita kwawonetsa kuti kutentha kwabwino kwa minofu kumakweza mulingo wamaphunziro ndi kotala.
Kudziwitsa mndandanda wa masewera olimbitsa thupi ndi momwe amaperekera pa bar yopingasa.
Kuwona kuchuluka kwama seti pazochitika zilizonse.
Kuwerengera kwakanthawi kwamakalasi. Kutalika kumatengera kuchuluka kwa masewera olimbitsa thupi ndi kukhazikitsa. Kuwerengetsa kutengera nthawi yopuma pakati pama seti ndi machitidwe osiyanasiyana.
Kudziwitsa kuchuluka kwa makalasi. Pafupipafupi amasankhidwa kwa wochita aliyense payekhapayekha. Amadziwika ndi kulimba kwa katundu m'makalasi apitawa, komanso kuthekera kwa minofu kuti ibwezeretse.
Kujambula zakudya ndi mndandanda wazakudya zofunikira.

Malangizo Othandiza

Nawa maupangiri othandiza kutsatira mukamachita masewera olimbitsa thupi.

Kokani pogwiritsa ntchito kulimba kwa minofu kuti thupi lisayende.
Pitani bwino, kupewa ma jerks ndi inertia.
Ganizirani za kukweza kwathunthu pamene chibwano chanu chili pamwamba pa bala.
Ponya pansi bwino. Onetsetsani kuti nthawi zakukwera ndi kutsika ndizofanana.
Pumani mofanana komanso modekha. Kutulutsa kumayenera kukwera ndikutulutsa mpweya kutsika.
Sungani thupi molunjika.
Chitani masewera olimbitsa thupi pang'onopang'ono.

Kukoka bala sikofunikira kwa ambiri m'moyo, koma kumbukirani mwambi wakum'mawa "ngati mudziwa kuti lupanga lanu lidzakuthandizani kamodzi kokha, muvale moyo wanu wonse." Ganizirani zolimbitsa thupi lanu. Izi ndizowona makamaka kwa anyamata. Kukhala olimba, agile ndi mawonekedwe abwino sanayimire aliyense panobe.

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