Akusunsa mu handstand popanda thandizo

Akulu ndi wokongola manja - ichi nthawi zonse wokongola kwa ena, koma kukwaniritsa zotsatira anakhumba likukhalira osati aliyense. Choncho, m'badwo pano, kuchita masewera, sanathe kunyalanyaza Kankhani akuluakulu mu handstand lapansi. Njira iyi nthawi kudabwa othamanga wamng'ono ndipo anapanga zonse kuyesetsa pamwamba kwambiri. Mwamwayi, njira maphunziro ndi kukhazikitsa mtundu wa Kankhani akuluakulu, pali zingapo, umene munthu aliyense adzatha kukwaniritsa zimenezi.

Kukankhira mutu wake pansi

Pushups mu handstand - kuchita zimene kawirikawiri amagwiritsidwa ntchito pophunzitsa acrobats. Ndi maphunziro amenewa ndi mwayi wawukulu osati kukhala mphamvu zawo mphamvu, komanso kusintha kuyenda, kuphunzira zinthu moyenera ndi kukhalabe zikumveka kukhazikitsa pa mlingo yoyenera, ndi kusintha kaimidwe. Kuchita Kankhani akuluakulu a mtundu uwu ukhala mphamvu ngati acrobats ndi akatswiri amene amakonda masewera a karati, olimbitsa kuvina, ndi zina zotero. Koma, mwatsoka, si choncho n'zosavuta kupeza munthu amene kale amadziwa kapena chabe ngakhale angayerekeze kuyesera kuchita Kankhani akuluakulu mu handstand a. Minofu ya othamanga m'malo sanachedwe kukulitsa, kotero Zochita izi zikhoza m'malo ngakhale zovuta lonse.

Amene minofu PALI

Aliyense akudziwa kuti pamene akuchita mtundu uwu wa masewera olimbitsa thupi katundu yaikulu ndi ankatembenukira kwa manja, chifukwa mu malo tizivutika wonse wa thupi ngodya adzagwa pa torso chapamwamba. Ambiri yomangika kutsogolo ndi mitolo pakati pa minofu deltoid. Ndiye, katundu kunditumiza ku torso, ndiyeno - pa manja ake.

Komanso, ndi Dziwani kuti ngati muli mapewa zokwanira amphamvu ndi minofu ena chapamwamba torso adzakhala ofooka.

Pa Kankhani akuluakulu mu handstand ntchito bwino popanda thandizo la za kukongola ndi triceps. Motero, munthu aliyense amene akufuna kutulutsa mpaka mapewa ake ndi kulimbitsa manja, akhoza iyende bwino.

Amene ayenera kuchita

Kumene, kukathera ndi okongola ndi amphamvu mapewa maloto pafupifupi aliyense. Koma Dziwani kuti munthu Zochita amenewa ndi chimachititsanso zofunika, monga mu kuvina msewu. Choncho, ovina, makalasi awa chingatithandize kukhala kugwirizana ndi kuphunzitsa mphamvu kumapangitsanso ndi kuphunzira zinthu zatsopano. Choncho, Kankhani mu pachithandara pa dzanja akhale chidwi komanso gymnasts, Acrobat ndi zina zotero.

Chitani adzapindula ngati munthu ayenera kugonjetsa stagnation osati kwambiri mu kukula kwa minofu zawo. Mkulu katundu chimalora wina mofulumira tichotse zomverera odabwitsa komanso wosasangalala, komanso kukwaniritsa zotsatira ankafuna.

Nthawi zambiri, Margolis Wheel ikuchitika yekha kuti kuthetsa stagnation kwambiri. Inde, monga momwe tafotokozera pamwambapa, mtundu wa zokankhakankha kupereka katundu wamkulu, ndipo akhoza m'malo lonse ya Zochita.

The Zochita zowopsa

Mu malo oyamba, osati kuti anakhudzidwa ndi thupi, tiyenera kukhala wabwino vestibular dongosolo. Siyense thupi amatha kupirira mavuto chifukwa mu ntchito ndi nthawi yaitali kukhala mu malo ya mutu pansi ndi mavuto dzanja. Mphamvu ya kukopa anagwira mosalekeza, angathandize kuti akuluakulu a kuchipatala ndi fupa lothyoka pa pang'ono zovuta kuyenda. Kuvulala kwa vertebrae khomo lachiberekero ndi mutu ndi ambiri, ndi ngati inu mupeza iwo, mukufuna sati akwaniritsa, osachepera posachedwapa.

Thanzi wanu ndi kukwaniritsa ro ayenera kupeza munthu amene angakuthandizeni ndi kuthandiza likafunika.

A kusinthidwa wosalira

Othamanga amene kuwonjezeka minofu misa, nthawi zambiri kugwira ntchito kusinthidwa kukankha pachithandara kumtunda manja, kugwiritsa ntchito yomwe kudzakhala ndithu. Izi njira ndi wosavuta kuyambira thandizo mpaka pano, koma poyerekeza ndi muyezo Kankhani akuluakulu, ndi ovuta kwambiri. Kuchita zofunika kuponya mapazi ake pa mpando kapena phiri ina kuti thandizo zinali zala ndi manja mpumulo pansi. Pa tchire yomweyo kuika pang'ono phewa mzere, zimene zingakuthandizeni kukhalabe muyezo.

Ntchito za mtundu uwu udzathandiza kukonzekera Kankhani mu pachithandara pa dzanja (khoma kapena ayi). Iwo ali pa mlingo wokwanira adzakonza minofu zolimbitsa thupi kwambiri yovutayi ndipo mwamsanga kusonyeza zotsatira choyamba cha sukuluyi.

Nsonga

Musanayambe yachilendo Kankhani akuluakulu, ayenera kuphunzira zina zabwino zonse, mungadzitetezere ku kuvulala zosafunika.

Kwambiri nsonga kungoyankha kuthandiza kupewa mavuto ndipo Mokhumbira angwiro;

1. Masitepe oyamba kukhala Kankhani akuluakulu ndi kuwonjezeka m'kupita kwa mbali ya ndingaliro (madigiri 40).
2. Ayenera kulamulira thupi lake. Kwa minofu wapayekha uyu muyenera kukonzekera pasadakhale, kukhala ndi Zochita zina.
3. Kwambiri atsogolere ntchito akhoza kuyima pafupi ndi munthu amene angakuthandizeni phazi pa Kankhani-pansi mutu.

Technology Kankhani

akatswiri amenewa, amene anapereka chizolowezi chake kwa zaka zambiri monga maloto kuchita Kankhani akuluakulu akhoza kukhala abwino kwambiri handstand, njira ya amene ali mitundu iwiri:

1. Kukankhira akuluakulu pa makona a madigiri 60-70 kwa oyamba. Pankhaniyi, kwambiri yodzaza pectoral minofu, kotero minofu kutulutsa pa kwambiri kuposa pa simulators wapadera. Izi, ndithudi, si chotero zovuta, komabe akatswiri n'kupita naye ku gulu la Superefficient.
2. Full Kankhani akuluakulu mu handstand kwa ogwira ntchito. Pofuna kukwaniritsa motere kungakhale aliyense ndithu, koma amafuna kuchita masewera olimbitsa thupi ndi bwino makhalidwe a anthu: mphamvu, khama, luso kusintha yokha kukwaniritsa ro. Ofukula Kankhani akuluakulu mpata wophunzitsa pa mofulumira inapita patsogolo ndi ntchito deltoids torso.

phased kukhazikitsa

Monga tanenera kale, kukankha akuluakulu mu handstand phindu zosaneneka, koma pansi pa chikhalidwe cha awo kukhazikitsa zolondola. Mozondoka flexion ndi kutambasuka kwa dzanja si mophweka monga Zingaoneke koyamba. Monga mukudziwa, kulimbitsa minofu ndi kukhala deltoids - si chinthu chophweka Choncho, ayenera kugwira ntchito pa mlingo mkulu. Makamaka bwino makalasi awa ali oyenera anthu amene amafuna ndi cholinga, koma mwina ntchito dumbbells kapena barbell.

Ankamvera ayenera kuperekedwa sitepe ndi sitepe malangizo amene newcomer iliyonse mofulumira kukwaniritsa mlingo akatswiri:

1. Abwino pushups. Pofuna kupeza manja anu, muyenera kuphunzira mmene angachitire za 40-50 muyezo pushup malo ndi kumbuyo molunjika. Only akafika pachimake mungathe chitani zotsatirazi. Apo ayi pali mwayi kuvulazidwa chifukwa kufooka ndi unpreparedness minofu.
2. Thandizo khoma. Mu gawo lachiwiri mabogi akatswiri mwamphamvu amalangiza kuchita pushups, kupumula ndi mapazi khoma. Zochita oterowo adzakhala ovuta kwambiri kuti Baibulo yapita, chotero iyende wamkulu. Kugonjetsa motere ukhoza kukhala masabata, ndiye pamene flexion ndi kutambasuka kwa dzanja mu udindo uwu zidzakhala zosavuta, kuchita nthawi 20-30, ndiye inu mukhoza kupitiriza.
3. Crossbar kapena zitsulo. Sitepe zingaoneke wosamvetseka pa Koyamba, koma zimenezi si zoona. Popeza kuti akusunsa kapena kukoka pa mowa voteji apamwamba masiwichi kwa manja, ofukula Kankhani akuluakulu kwenikweni kumawonetsera luso lawo.
4. Ofukula benchi. Pambuyo asiye njira m'mbuyomo, mukhoza kuwatenga manja anu, ndi kamodzi zosinthira ndi limbitsani manja. Poyamba, kudzakhala kovuta kwambiri, koma masiku 2-3 basi kuchita zonse kankhani akuluakulu, ataima pa manja ake. Izo ziri chabe ngati zonse benchi atolankhani - kupinda ndi wosapindika la manja, koma thupi nyumba pa nthawi yomweyo tiyenera kukhala molunjika ndi zolimba.