Kodi kuchita kupotoza atolankhani kulenga wokongola mpumulo mimba

Direct kupotoza atolankhani ndi Zochita zikuluzikulu kukhala minofu ya minofu m'mimba. Iwo amakulolani kumangitsa minofu ya dera ndi kupeza mpumulo wabwino. Good minofu m'mimba kuoneka akulankhula za othamanga akaphunzire mpikisano, anachedwa isanayambike minofu kanjedza soreness ndi kupeŵa kupweteka maphunziro lumbar. Komanso, kuteteza ndi kuthandiza ziwalo asatengere makhalidwe osiyanasiyana, osauka kugwirizana.

Kupotoza atolankhani anachita atagona pansi ndi mapazi anu anawuka ndipo anatsitsanso shins pa phiri. Mmalo awa, kutukula dera phewa kukhuta, m'chiuno samabwera kuchokera pansi. M'pofunika kuwunika matalikidwe. N'zachidziwikire ino, tiyenera kukhala kochepa, kuyambira okwera pa mkulu ntchito akulowa m'chiuno, ndipo minofu m'mimba kutenga katundu osachepera. njira imodzi ikuchitika mosalekeza ndi yopuma. M'pofunika kuwunika minofu m'mimba - iwo ayenera yodzaza. Pankhani ya omasuka zochita, muyenera kugwiritsa ntchito weighting: a dumbbell kapena pancake ku ndodo umachitika m'manja mbamuikha pachifuwa chake, ndipo mawondo ake mbamuikha zolemeletsedwa mpira. mkombero umodzi adzamuka zigwirizana kubwereza atatu. Mu kubwereza kwa katundu kumachitika nthawi 20-25.

Pali mitundu ingapo ya kupotoza makinawo zimagwiridwa mosathamanga wodekha ndi mavuto minofu:

1. Kokoka mpando Roma - katundu imagwera kupitiriza zone chapamwamba. Chitani mbali chapamwamba mpumulo ndipo umakula mphamvu. Atakhala pa crossbar ndi miyendo chikukonzekera anawonjezera pakati odzigudubuza ndi wakwezedwa chapamwamba casing 30 - 60 madigiri ku yopingasa.
2. Chigamulocho Crunch - atolankhani kumalimbitsa pamimba m'munsi. Chitani imatsogoleredwa ndi zochotsa mmunsi mwa atolankhani. Kugonera nsana wanu, m'chiuno ayenera adzaukitsidwa ndi miyendo anawerama kwa mlingo perpendicular pansi, mawondo ake wasenza m'chifuwa wake.
3. Slanting kupotoza - anakoka minofu oblique m'dera m'chiuno. Zochita amenewa ndi ofunika kulimbikitsa m'dera lumbar. Anachita kunama mbali yanu. Miyendo ndichotse pa maondo, dzanja limodzi kupumula pamodzi thupi, ena - chifukwa mutu. Anachita ndi kutukula dera phewa. Kayendedwe chomwecho imagwiridwa mbali inayo.
4. Zochita kwa atolankhani pa benchi ndi otsetsereka ndi - zosungidwazo zimagwiritsidwa ntchito pa chapamwamba m'mimba m'dera minofu ndi kulongosola minofu ya ntchafu. Chitani akufotokozera mphamvu ndi kuyenga mpumulo wa atolankhani. Atakhala pa benchi pa makona a madigiri 30 zimagwiridwa auka ogona kwa mlingo wa mlingo woyenerera pakati pa torso ndi ntchafu.

Kupotoza atolankhani akhoza kuchitika mothandizidwa ndi simulators. Makamaka pogwiritsa ntchito njira ya chipika, inu mukhoza kulenga zochititsa chidwi ndi ndimasewera dayisi chapamwamba pamimba. Njira iyi ikukhudza zina oblique minofu m'mimba. Atagwada pa mtunda wa mita kuchokera pulogalamu yoyeseza ndi akugwira chogwirira cha chipika chapamwamba, m'pofunika kuti thupi tilts kutsogolo kwa mlingo kufanana pansi. Pa nthawi yomweyo omangika ndi dzanja mpaka mpaka inu mutapeza mlingo woyenerera pa chigongono. Pa nthawi iyi, tenses atolankhani, elbows anakoka mawondo, ndipo mmbuyo ndi anamaliza.