Mpira kwa olimba ndi kuchita masewera olimbitsa thupi naye

Kaya inu mukuchita masewera kunyumba kapena masewero olimbitsa thupi, pakuti mukutsimikiza ndi ntchito zida zina Mwachangu wamkulu wa thupi. Ndipo mmodzi wa zingamuthandize kwambiri mu nkhokwe ya maseŵero ndi mpira kwa olimba. Kuwonjezera osiyanasiyana pa lonse la zinthu zitheka ndi iye kuthandiza lipindulitsa ngakhale kwa anthu amene analetsa osiyanasiyana olimbitsa thupi. Komabe, kuti apindule pazipita kugwiritsa ntchito zida izi, muyenera kupeza chomwe ndi mipira kwa olimba, monga iwo ayenera kusankhidwa.

Fitbol ndi kufufuma mphira mpira, angathe kupatsidwa amangomvera kapena embossed padziko, ndi miyeso zimasiyanasiyana. Pakuti wosuta, ndikofunika kudziwa lidzayenere iye - ichi muyenera kukhala pa pulogalamu yoyeseza ndiyo mu mpando, ndi kuwona chimene ngodya ndi anagwada: kuyenera kukhala mwachindunji, mwachitsanzo madigiri 90. Kuwonjezera kukula, mukhoza kusankha elasticity yosiyanasiyana ya labala, koma kumbukirani kuti munthu wamkulu mtengo, m'pamenenso zidzakhala kuchita kokoka, makamaka ngati mukungoyamba kumene.

Medical mpira ntchito mosiyana, zambiri monga weighting wothandizila njira kuti dumbbells, koma ndi kuthekera kwakukulu. Ndi kakang'ono ndipo zimalemera, zambiri za imodzi ndi theka makilogalamu. Nkofunika kuti pamwamba si Wopanda mu dzanja, ndi mphira anaponyedwa.

Gymnastic mpira chochepa kukula, koma mbandakucha kulemera, ndi ntchito othamangitsa ndi olimba. Zochita naye kulimbikitsa magulu osiyana minofu ndi kuthandiza kukhala bwino. Ndi zofunika kuti m'mimba mwake wa kuposa masentimita 25 ndipo kulemera - 400 ga

Polumyach ndi sikawirikawiri monga mabaibulo ena zida izi. Iye amathandiza kukhala mgwirizano wabwino ndipo angagwiritsidwe ntchito maphunziro mphamvu. ayamikira wapadera kusankha kuyesa kuyima pa izo ndi kuzilingalira ngati mapazi anayikidwa.

Zochita ndi mpira kwa olimba wakufayo kwambiri ndi oyenera anthu ndi mlingo uliwonse wa maphunziro othamanga. Komanso, zinthu zimenezi musatenge malo kwambiri, ndipo anthu savvy kumupeza ndi ntchito kunyumba. Motero, tikambirana zinthu zosiyanasiyana maphunziro:

- Nyamula mpira zolemeletsedwa kuti olimba ndi kukhala pa fitball, miyendo kufalitsa phewa-m'lifupi padera ndi kumbuyo molunjika, ndiye pang'ono kukhotetsa thupi lanu chammbuyo. Kuwonjezera mikono yanu pamaso pake ndi wothandizila weighting, kusiya elbows pang'ono wopindidwa, kukokera m'mimba mwako ndi kukweza mapewa. Pa zachifalansa, kuitembenuza thupi mbali, kuyesera malo a m'chiuno ndi miyendo khola. Pa kutulutsa ndi, pang'onopang'ono, mu ngongole awiri, kubwerera kuyambira malo. Bwerezani mbali zonse mu mipita awiri 10-12 kubwereza.

- Bodza pa fitball, chafufumimba, mapazi phewa m'lifupi popanda zina pansi, manja kumbuyo mutu wake. Pa kutulutsa pang'onopang'ono kupinda mmbuyo, kubweretsa tsamba kukhala pa mfundo pazipita nkhani isanu, kenako bwino kubwerera ku malo ake apachiyambi.

- Khalani pa mpira lalikulu olimba, kuti Wopanda izo kuti matako pang'ono siinafike pansi. Pa kutulutsa ndi, pang'onopang'ono kukweza thupi sapota anali malire molunjika ndi chiuno, kumangitsa minofu yanu. Pa kutulutsa pang'onopang'ono kubwerera kuyambira malo.

- Bodza pansi pa mbali yake, kugwira mpira pakati pa miyendo yake kwa olimba, kulemera, zimene ziyenera anasankha pamaziko a mphamvu yanu. dzanja limodzi linkakhala pansi kutsogolo kwa thupi, bala lachiwiri la mutu, minofu toned. Pa kutulutsa pang'onopang'ono kwezani miyendo ya mpira ndi masentimita 10 sandwiched therebetween, ndiye pang'onopang'ono m'munsi wina akapuma.

Zochita tingathe kukulitsa paokha, ntchito mipira chimodzi kapena zingapo ndi zipangizo zina kuti bwino ntchito magulu osiyana minofu. Inu mudzachikonda mayiko ndiponso ntchito zake zosiyanasiyana za workouts awa kunyumba!