Zochita pa nsana pa masewero olimbitsa kwa amuna ndi akazi

Kumbuyo amanyamula anthu nthawi zonse katundu, amayezedwa makilogalamu pa centimeter lalikulu 1:

1. Ngati munthu atabvala kuthamanga pa nsana akhoza kukhala mu osiyanasiyana makilogalamu 10 ndi 15.
2. Sikuthandiza - kuchokera 7 mpaka 12.
3. Mu supine malo - a dongosolo la 5 - 10 kg.

Pamene akukweza katundu wolemera kwambiri kumawonjezera mu msana angayambe kuchepetsa, amene ana amakumana ndi zomverera moyo wonse kowawa ndipo ulendo kwa dokotala.

Zochita pa nsana pa masewero olimbitsa kwa akazi

Kapangidwe ka minofu kumbuyo mu akazi n'chosiyana kwambiri ndi amuna, chifukwa chakuti akazi amanenedwa ndi wamkulu m'chiuno fupa kuti kubereka ana ndi sitikusowa olimba kwambiri poyenda.

Onani. Ikuluikulu mabere, ndi apamwamba mwayi kukhala kaimidwe osauka, komanso kupuma movutikira m'mapapo mavuto.

Zochita kumbuyo kwa atsikana masewero olimbitsa kulimbitsa minofu ndi kulola kukonza kaimidwe anu, koma muyenera kukaona masewera malo kamodzi pa sabata Komabe, mphunzitsi munthu adzakhala ndandanda yoyenera kwambiri ndi kutsogolera mu mawonekedwe a yochepa.

4 Mitundu ya thupi akazi

1. Chitani "shrugs".

Tengani aliyense dzanja pa dumbbell ndipo ikani manja kufanana kwa thupi. Tsopano basi shrugs, ngati yankho: "Ine sindikudziwa," ndipo nthawi imeneyi, pamene mapewa ali pamwamba, muyenera kaye masekondi angapo;

2. Backdraft mu pachithandara otsamira.

Mu manja ayenera kugwira dumbbell yolemera makilogalamu zosakwana zitatu, ku madigiri 45 60 unakhota patsogolo ndi zolemera Matola, kuponya manja ake madera osiyana, ndi kuwasunga iwo mu malo molunjika.

Pa nthawi pake, angaubweze wanu molunjika ndipo musati hump, mwinamwake izo kukhala kaimidwe zoipa;

3. Link ndi torso.

Chitani zizichitidwa ataima, miyendo mawondo pang'ono wopindidwa, ndiponso amakonda pang'ono thupi patsogolo, mu manja molunjika atanyamula dumbbell yolemera makilogalamu osachepera atatu. M'pofunika kuukitsa kukula kwa m'mimba ndipo pa ulamuliro uwu mawondo ndi kumbuyo, kotero kuti iwo alibe ulamuliro mwachindunji.

4. yovuta kwambiri - ndi deadlift kwa akazi.

Phwando: mawondo pang'ono anawerama ndi mapazi anu aikidwa pa m'lifupi phewa, manja akugwira kapamwamba ndi manja ake yekha mbamuikha m'chifuwa maso ake imatsogoleredwa pang'ono kunsi ku khosi n'zogwirizana ndi msana.

Pang'onopang'ono, pamodzi ndi kulemera atagwa, ndiye pang'onopang'ono kubwerera ku malo pamwamba pa thupi, koma musati limbitsani mochedwa, kukhala pa malo pamwamba kachiwiri ndipo kumbuyo uko.

Maphunziro apaderawo kunyumba

Pali Zochita kuti kulola angaubweze anu mu mawonekedwe abwino ndi pa nthawi yomweyo kukhala kunyumba, koma iwo sanapereke kwambiri, ndipo zotsatira zambiri mofulumira.

1. Ntchito yoyamba ndi minofu kukungika: muli kumbuyo kwake, matako ndi zidendene khoma, ndiye Kukweza manja wotambasula oposa ndi adzawalange mu udindo uwu mphindi zochepa.
2. Atagwada, ayenera kudzongoka, mikono pamodzi thupi kukhazikitsa ndi pang'onopang'ono chopendekekera mmbuyo kuti kusuntha ndi bondo pa zidendene, ndi manja pa kuphedwa kwa olimbitsa ayenera anakokera pansi, koma kumbuyo si maondo.
3. Minofu ya msana n'zotheka kuphunzitsa adani yosavuta dzanja wina ndi mzake, koma dzanja lamanja akhale kumbuyo pa phewa, ndi lamanzere - pansi pa thunthu. Atam'chiritsa dzanja inu kusinthanitsa: kumanzere - pamwamba pa phewa, lamanja - pansi pa thunthu. Pochita zimenezi pa nsana wanu mu masewero olimbitsa (chithunzi m'munsimu) amalola kuti comprehensively kukhala akatumba onse a thunthu.
4. Synchronous kukweza dzanja zosiyana. Gwadani pa maondo anu, kutsamira manja anu pansi likufanana ndi mapewa, Nyamulani ndi kukoka phazi mmbuyo ndipo anachoka dzanja kutsogolo, ndiye taphunzira thupi dzanja lamanja ndi mwendo ndipo dzanja lamanzere ndi mwendo.
5. A zolimbitsa yosavuta ndi mpando. M'pofunika maso kumbuyo kwa mpando, ndi kuyika manja ake pa mapewa ake ndi kubwezera, ndi m'chiuno dipatimenti nthawi yomweyo adzakhala pang'ono ankatembenukira kumbuyo.

Zovuta kwambiri komanso zothandiza zolimbitsa thupi ndi voteji mwachindunji minofu ku atamva torso ndi miyendo. M'pofunika anagona pa nkhope pansi pansi, mikono anawonjezera pamaso pake, ndiye, Yosefera kumbuyo minofu, alternately kukweza miyendo ndi torso kuchoka pansi. N'zachidziwikire kuti ayenera kukhala odekha ngati n'kotheka, ndipo thupi ndi miyendo kulera ngati kuli kotheka pamwamba.

Zochita pa nsana pa masewero olimbitsa kwa anthu

Chibadwire, theka wamwamuna wa anthufe kwambiri anayamba kubwerera minofu kuposa akazi, chifukwa kukula kwa mapewa ndi mafupa a chiuno yaing'ono, nchifukwa chake thupi ali ndi mphamvu zambiri kupereka kwa mugwirizano kayendedwe.

Kukula kwa minofu munthu n'chofunikira chachikulu, ngati iye nthawi zonse akukumana zolimbitsa thupi, ndi osasamalika za mmbuyo zingachititse mavuto aakulu, mpaka kusamuka kwa vertebrae lapansi.

Pali Zochita zitatu monga efficiently kukhala ndi minofu kumbuyo: kukokera akuluakulu, barbell ndodo mu otsetsereka ndi deadlift.

Koma kuwonjezera pa ntchito pamwamba, pali angapo katundu, komanso amatilola kukhala minofu yathu, koma mmene ndi cholimba.

kumanga malamulo amuna

1. Kukoka kwa kuchitidwa ndi akugwira barbell kanjedza kutali ndi inu, malingana m'lifupi chotheratu adzakhululukidwa itanyamula zosiyanasiyana minofu.
2. Ndi zoletsedwa kwathunthu kumasuka manja anu ndi kukhudza makutu awo.
3. Pa zolimbitsa kumbuyo minofu ntchito pa chiyambi cha kuchira, ndi kale pamwamba ndi kukongola ogwira.

Zikatero, ngati inu simungakhoze kuwuka kulemera chake pa masewero olimbitsa thupi ndi counterweight yapadera othamanga. Pamene kukoka popanda khama ayenera kuvala lamba wapadera ndi kulemera owonjezera.

Deadlift barbell

Mtundu wa masewera olimbitsa thupi ndi zothandiza kwambiri, koma nthawi yomweyo pali zambiri mwayi kupeza choipa kumbuyo. Pamene ndodo khoma ayenera kutsatira kuti n'zotheka kulemera pazipita kwa kukweza, koma kokha ntchito ya njira ya.

Musanayambe chilichonse cha ndodo khoma, m'pofunika kuchita mndandanda wa zochangamutsa zolimbitsa mu mawonekedwe a kupotoza, hyperextension, ndi atolankhani chiyenera kulimbitsidwa, monga zikuthandizani kukhala kumbuyo mu malo athyathyathya, umene kuchepetsa chiopsezo kuvulazidwa.

Tambasulani ndodo pa tilting

Ntchitoyi akulola wothamanga kuonjezera voliyumu ndi oimba ng'oma pamodzi "yotakata" msana Komabe, monga mwa ntchito yapita, muyenera kumvetsera kwambiri njira ya ntchito, osati kunenepa.

Zida ndi malamulo kukhazikitsa cholinga pa kuweramira:

1. Pang'ono kupinda miyendo yanu.
2. Onetsetsani kuti msana mu malo mlingo.
3. Amafuna pa madigiri 45.
4. Bala Mudzagwetse kwa m'mimba, ndipo ayenera kuphimba m'chiuno wothamanga.

Zochita zina mmbuyo ochitira masewera a

Kuwonjezera pa Zochita zitatu, pali makalasi zina zimene zingathe kukhala minofu yathu, koma iwo alibe mavuto aakulu, koma osakaniza ndi atatu pamwamba akhoza kupereka zotsatira chogwirika.

1. Aphunzitsiwa.

Cholinga chachikulu cha ntchito yonseyi - limbitsani kaimidwe wanu opambana, koma amathandiza kwambiri kulimbikitsa ndi kukonza minofu ofooka pamaso kuchita ntchito yovuta komanso yovuta.

2. Link kuti pulogalamu yoyeseza lapansi.

pulogalamu yoyeseza The amalola kuti akonze wothamanga kuchita Zochita pa nsana wanu mu ochitira masewera a. Zithunzi spetsknigah kuwona osiyana mitundu ya simulators, iwo kukonzekera kumbuyo ndi katundu, koma sangapereke mavuto aakulu poyerekeza ndi ntchito yaikulu.

3. Tyagi chapamwamba ndipo m'munsi atilakwira.

Ndipotu ndi Zochita zophweka kwambiri kuti ntchito pambuyo maphunziro kulimbitsa zotsatira, mfundo, ayenera ndatsiriza zotsalira za mphamvu minofu ndi omasuka.