Kuchita masewera olimbitsa lyas ndi m'mimba. Kuthamanga, kuthamanga, machitidwe a kunyumba

Zochita masewera olimbitsa thupi a lyashek ndi mimba ndi kayendetsedwe kake komwe kumafuna kulamulira kwathunthu minofu yophunzitsidwa. Zochita zoterezi ndizochepa, chifukwa m'chiuno ndi m'mimba sizomwe zimakhala zovuta za amai. Izi ndi ziwalo za thupi kumene mafuta amasungidwa ndi mphamvu yapadera, mogwirizana kwathunthu ndi zikhalidwe za thupi. Mukuyenera kuti munamva mawu akuti "simungathe kulemera thupi pamimba kapena ntchafu"?

Inde, pochotsa mapaundi owonjezera, thupi lonse limataya kulemera, osati malo ochepa okha. Ndipo, komabe, pochita zovuta nthawi zonse za mtundu wina, nkotheka kusintha kwambiri minofu ya miyendo ndi makina osindikizira, kutembenuza mbali izi za thupi kuchoka kumadera ovuta kupita ku mawonekedwe olemekezeka. Kuchokera pa mndandandanda womwe uli pansipa, mutha kusankha zolimbitsa thupi.

Mapazi a Mahi ataima

Kumvetsera kwanu kumaperekedwa kwa Mahovs ndi mapazi ake. Njirayi idzakhala yotentha kwambiri musanayambe kuphunzitsidwa mapazi, pamene kuyenda kosavuta kumangowonjezera minofu ya mkatikati mwa ntchafu ndi makungwa, komanso minofu yoyenera kukhazikika.

Imani pa phazi lanu lakumanzere, ndikuyika manja anu kumbuyo kwanu. Lembani bondo lakumanja ndikugwedeza phazi lanu ndi kudutsa thunthu, pamene mukupitiriza kuyenda mofulumira. Komabe osagwira phazi lamanja la pansi, akuwombera kumanja. Bweretsani kayendetsedwe koyambirira ndi kayendedwe katatu pa mwendo uliwonse.

Musaiwale kutambasula minofu ya osindikizira kuti mukhale osamalitsa.

Kuwombera kumbali ndi stroke

Kafukufuku wamakono oyambirira a kunyumba kwa oyamba kumene amatha kumaphatikizapo zinthu zapachikale zamagetsi - masewera ndi mapapo. Ngati mwatopa kuchita masewera olimbitsa thupi, yesetsani kugawa maphunziro anu ndi zida zogwiritsidwa ntchito ndi stroke - zimakhala zolimbikitsana kwambiri ndi minofu ya mkati ndi kunja kwa ntchafu.

Tengani malo oyambira, kuimirira molunjika, kubweretsa mapazi anu palimodzi ndikuyika manja anu pa lamba lanu. Yambani kumanja kumanzere ndikumira mumalo osungirako ofunika, ndikugwedeza bondo lakumanzere ndikuyesera kusunga matanthwe kutalika kotheka. Khalani pa chidendene chakumanzere ndikunyamula thunthu. Popanda kutenga malo, sungani phazi lanu lakumanzere kudutsa thunthu (yesani kugwira pansi nthawi yomweyo). Bweraninso molunjika ndi kubwereza zochitikazo. Pofuna kuchepetsa lyashek ndi m'mimba, muyenera kubwereza mobwerezabwereza 15 mbali iliyonse. Popeza kuti izi zimaphatikizapo kusinthanitsa, panthawi imodzimodzimodzi ndi kuphunzitsidwa kwa minofu ya mwendo, makinawo adzagwiritsidwanso ntchito.

Sintha yosinthidwa kalembedwe ka sumo

Gululi likugwiritsidwa ntchito kwambiri pokonzekera manambala a ballet. Mwinamwake mwazindikira kuti onse a ballerinas ali ndi miyendo yochepa komanso yokongola. Kuti mukwaniritse mawonekedwe omwewo mudzatha kugwiritsa ntchito "squat" ngati kuti "sumo", omwe adakumana ndi makosi amalimbikitsa kulimbikitsa ndi chithandizo cha manja.

Imirirani molunjika, mukubweretsa mapazi anu palimodzi ndikuyendetsa mawondo anu ndi masokosi panja pa ngodya ya madigiri makumi anayi ndi asanu. Pangani phazi lanu lamanja kumbali ndikuchepetseni pamtunda wanu, musamachezere. Maphwando ayenera kukhala pamunsi wotsika kwambiri. Manja akufikira pansi patsogolo panu. Pamene mukubwerera kuima, pang'onopang'ono tayang'ani kumanja kumanja kumanzere kuti mukumva kupweteka kwa minofu, ndipo mukakhudza zidendene, kwezani manja anu pamutu mwanu. Zochita zowonongeka "zojambulajambulazo" zikuchitika nthawi makumi asanu ndi awiri, kusinthasintha miyendo.

Ndikofunika kusunga njira yoyenera: mawondo anu ayenera kukhala pamwamba pa zala zanu, osati kupita kwa iwo.

Kuthamanga kwakukulu ndi kuchepetsa mphamvu zamakono

Njira yochepa yochita masewera olimbitsa thupi imakhala popanda chiwonongeko. Kumvetsera kwanu kumapangidwa ndi chinthu chophweka ndi dzina lovuta, koma musamawope mawu a masewero: kuchepetsa isometric kumatanthauza kuthamanga kwapakati pa malo, pomwe mwendo umayenda pamkati mwa thupi. Mwachizolowezi, zonsezi zimawoneka zosavuta.

Imani miyendo, miyendo pamodzi, manja pamagulu. Tengani patsogolo pang'onopang'ono ndi phazi lanu lakumanja ndikugwera pansi. Ikani manja anu pansi kuchokera mkati mwa phazi lanu lakumanja. Tambani bondo lanu lakumanja kumbali ya phazi lanu lakumanja. Muzimva kupwetekedwa kwa minofu ndikusungunuka kwa masekondi khumi. Kenaka mutonthola ndikukankhira kutali ndi phazi lanu lakumanja kuti mubwerere ku malo oyamba. Bwerezani zoyendetsa kumanzere. Pulogalamu yabwino yowonongeka imaphatikizapo kuchepera katatu pa mwendo.

Tiyenera kukumbukira kuti katundu wabwino m'manja, kupumula pansi, amapereka kukanika koyenera pa mwendo pakupweteka kwapakati.

Lath ya mbali ndi kusintha

Monga mukudziwira, pali mitundu yosiyanasiyana ya bar ndi kukweza manja kapena mapazi. M'munsimu muli manja omwe manja amagwiritsidwa bwino ntchito, gawo lonse la pansi ndi thunthu.

Ugone kumbali yako ya kumanja ndikuthamanga theka lakumwamba la thupi lako pafupi ndi mkono wako wamanja, womwe manja ake ayenera kupumula pansi. Yambani mwendo wanu wakumanja ndikutambasula dzanja lanu. Lembani bondo lakumanzere ndikuyika phazi lamanzere kumbuyo kwa mwendo wakumanja kuti chiuno chikhalebe pamwamba pa wina ndi mzake, monga ndi bar Pitirizani kulemera kwa thupi lanu kumapazi anu akumanzere kuti chala chakumanja chigwire pansi mopepuka. Finyani m'chiuno pamodzi ndi kukweza mwendo wamanja mpaka kumanzere. Gwiritsani ntchito malowa kwa mphindi imodzi, kenako gwerani pansi. Ntchitoyi yochepetsetsa liwu ndi mimba zachitika nthawi 15 mbali iliyonse.

Zochita zolimbitsa thupi pazofalitsa

Ngati, ngakhale malangizo onse a mavidiyo ndi mavidiyo, simunamvetsetse momwe mungapangire mowongoka kotero kuti minofu ya makina apange katundu wolemetsa, yesetsani m'malo mwa ntchito zozoloŵera ndi zovuta zina. Pali zambiri zomwe mungasankhe, chifukwa chokha chokha chimapanga zosiyanasiyana. Koma kuponyedwa kwa barolo kumatanthauza kupezeka kwa malo ena opanda pake. Kodi mungachite chiyani ngati danga ili osachepera kawiri, ndipo mutangotsala pang'ono kukhala ndi masewera olimbitsa thupi? Yesani kuchita masewera olimbitsa thupi kuti muchepetse thupi la lyashek ndi m'mimba, mutenge katundu pamasinema osindikizira ndipo simukusowa zipangizo zamakono.

Ugone pansi pamsana pako ndi kukweza miyendo yako, kugwada pambali pomwe ndikutsitsimula mapazi ako. Tambasulani manja anu ndikuika manja anu pamwamba pa m'chiuno mwanu. Tengani mpweya wolimba ndi (kutulutsa mpweya) kuyambitsa makina osindikizira, kupitilira kumbuyo pansi komanso panthawi imodzi - mchiuno m'dzanja lanu ndi mitengo ya palmu mpaka m'chiuno. Miyendo iyenera kukhala nthawi yomweyo. Sungani magetsi kwa mphindi imodzi, ndiye pumulani. Pulogalamu yabwino yolimbitsa thupi imaphatikizanso pa masewero atatu a zofanana, zomwe zimakhala ndi maulendo khumi popanda kupuma.

Ngati mukufuna kudziwa momwe mungapangidwire mofulumira momwe mungathere, tsatirani zomwe zilipozo ndi kusintha. Pumphuno, kwezani mutu wanu ndi mapewa pansi, osaiwala kuti mugwirane manja ndi chiuno mwamphamvu ndi mphamvu. Powonongeka pang'onopang'ono machepetsa mapewa ndi mapewa anu kumbuyo.

Onetsetsani ndi miyendo yoloka

Njira yosakondweretsa imalandiridwa kuchokera ku classates Pilates. Chifukwa cha maphunziro awiri a minofu, zimakupatsani mwayi wokhala ndi chiuno chokongola nthawi yochepa kwambiri.

Lembani pansi pambuyo panu, mutambasula mikono yanu pamodzi ndi thupi lanu. Chotsani miyendo yonseyo, kuimangirira mpaka kumadenga ndi kudutsa (bulu yolondola ayenera kukhala pamwamba pamanzere). Pogwiritsa ntchito mphamvu, yesani mmimba mwako, kupuma ndi kuchepetsa miyendo yanu pafupi madigiri makumi anai ndi asanu. Pumphunzi, bwererani kumalo oyambira, kenako nkukwera kwambiri, ngati kuti mukuyesera kukhudza mapazi a mzere womwe khoma limagwirizanitsa ndi denga.

Kuti mukhale oyenera muyenera kukakamiza manja anu pansi. Sungani malo kwa mphindi imodzi, kenako pang'onopang'ono mubwerere kumalo oyambira, mukumva mmene vutoli limadutsa msana. Bwerezani zomwe mukuchitazo kuti muchepetse lyas ndi mimba katatu - ichi ndi chimodzi. Kuti muphunzire mokwanira, mukhoza kuchita masiteji atatu.

Ufulu wosankha

Mukhoza kutsatira pulojekitiyi, kapena mungathe kusankhapo zochitika zomwe zimakukondweretsa inuyo, ndipo muziziika pamasewera olimbitsa thupi. Chinthu chachikulu ndikusunga mfundo ya nthawi zonse ndikukhazikika ku cholinga chomwe mukufuna.