10 Kulimbikitsana Kwambiri kwa Othamanga

Kukhala ndi maziko olimba ndikofunikira kuti muthe kuyendetsa ntchito ndi kupewa kuvulaza. Pamene mukumanga mphamvu zanu zazikulu, mawonekedwe anu ndi momwe zinthu zidzakhalira bwino ndipo mudzangokhala bwino. Komanso, gawo lopangira pakati ndilo bonasi nthawi zonse.

Pano pali othamanga khumi omwe angathe kuchita kuti alimbikitse maziko awo.

Superman (Back Extension) Kuchita masewera olimbitsa thupi

Zochita izi zimalimbitsa mitu yanu yonse (m'mimba, m'mimba, m'munsi) powasiyanitsa pamene mukukweza mapewa anu ndi miyendo yanu pansi. Ndizochita masewero olimbitsa thupi chifukwa mumagwiritsa ntchito thupi lanu lonse kuti mukhazikike.

Mmene mungachite:

1. Lembani pansi pamtambo ndikuwonjezera mikono yanu patsogolo, mitengo ya kanjedza pansi, ndi miyendo yanu kumbuyo. Sungani khosi lanu m'malo osalowerera ndale ndikupangitsani kuti mimba yanu ikhale yogwirizana.
2. Panthawi yomweyo mutambasule manja anu, mutu, chifuwa, ndi miyendo mwakuya momwe mungathe kuwatulutsa pamatumbo. Chotsatiracho chatsirizidwa mutatha kukweza mikono ndi miyendo yanu patali.
3. Sungani miyendo molunjika.
4. Limbani mimba zanu.
5. Gwira malo kwa masekondi 3-5.
6. Pewani pansi miyendo yanu ku malo oyamba
7. Gwiritsani ntchito malo oyambira ndikubwereza nthawi 5-10.

Nsonga Zapamwamba:

• Kuti ntchitoyi ikhale yovuta kwambiri, mukhoza kuika thupi lanu mu "X" kuti ziwalo zanu zichoke kutali ndi thupi lanu.
• Njira zina zowonjezera vuto ndi kuwonjezera zolemera zazingwe kapena kugwiritsira ntchito mapeto a nthawi yayitali mu repiti iliyonse.

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Kusiyanitsa Nkhondo ndi Mwendo Zimapangitsa Kuchita Zochita

Zochita zotsutsana ndi manja ndi miyendo yotsutsana zingathandize kulimbitsa kumbuyo kwanu. Mungathe kuchita izi mutangotha ​​masewera olimbitsa thupi kuyambira pamene mutakhala kale pamtanda.

Mmene mungachite:

1. Lembani m'mimba mwako ndi mphuno yanu itakhala pansi, mikono yomwe imakhala pafupi ndi mutu wanu ndi miyendo. Mapazi anu ayenera kukhala pambali pa zala zazikulu zala.
2. Pang'onopang'ono ndi mokweza tsitsani dzanja lanu lamanja ndi mwendo wanu wamanzere pa ziwerengero ziwiri ndikuchepetsani kuwiri.
3. Bwerezerani pogwiritsa ntchito mkono wamanzere ndi mwendo wamanja, mbali zina.
4. Lembani zokwanira khumi (5 ndi mkono uliwonse / mwendo wotsutsana) ndi kupita patsogolo ku maselo atatu a 10 omwe akubwerera.

V-Sit Ab Exercise

Zochita za V-sit ab zidzalimbitsa malo anu apakati, apamwamba, apakati ndi apansi, komanso minofu yanu ya oblique. Zidzathandizanso kuti muyambe kusintha.

Mmene mungachite:

1. Mukakhala pa mphasa, ikani manja anu pansi, kumbuyo kwanu kumbuyo ndi m'chiuno mwanu.
2. Pamene mukugwirizanitsa minofu yanu ndi phokoso lanu, pang'onopang'ono mutsani miyendo yanu pamtunda wa digirii 45.
3. Yesani kufikira manja anu kutsogolo kwanu.
4. Yesetsani kudziyesa nokha ndikugwira ntchitoyi kwa masekondi angapo. Onani nthawi yayitali yomwe mungagwire. Muyenera kukhala ndi nthawi yaitali ngati mukupita patsogolo.
5. Bweretsani kusuntha uku nthawi 5-6.

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Kujambula kwa Hip Bridge

Zochita masewera olimbitsa thupi ndi njira yabwino yodzipatula ndi kulimbitsa mimba yanu ndi kupondereza minofu. Mudzalimbikitsanso abs yanu ndikuthandizani kumanga maziko enieni.

Mmene mungachite:

1. Ugone pamsana pako ndi mawondo ako akuwerama ndipo zonsezi pansi. Sungani manja anu momasuka pambali panu.
2. Kuchokera pa malo oyamba, tambani minofu yanu ya m'mimba. Limbikitsani minofu yanu.
3. Kwezani m'chiuno mwako kuti mupange mzere wolunjika kuchokera pamabondo anu mpaka pachifuwa chanu.
4. Gwirani mzerewu ndi diso lanu kwa masekondi asanu ndikutsitsa mmbuyo kumalo oyambira. Pamene mukupitiriza ndikumanga mphamvu zanu, yesetsani kuzigwira nthawi yaitali, mukugwira ntchito mpaka masekondi 30. Ngati chiuno chanu chiyamba kugwedezeka ndipo mutaya mawonekedwe oyenera, pewani mmbuyo kumalo oyambira.
5. Bwezerani zochitikazi za 10-15.

Hip Bridge Kusintha: Mukhozanso kupanga milatho yamachiuno pa mpira wathanzi. Lembani mpira pamsana wanu kumbuyo ndi kumbuyo kwa mutu wanu. Kwezani m'chiuno mwako momwe mungathere, ndipo pitirizani kukwera mpira.

Pambuyo pa mlatho wapamwamba kwambiri, mukhoza kuyesa mlatho umodzi wamlendo.

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Msewu Wamodzi Wamodzi

Mlatho wokhala ndi mwendo umodzi umachokera pamalo omwewo monga mlatho wofunika kwambiri koma ndizovuta kwambiri.

Mmene mungachite:

1. Ugone pamsana pako ndi mawondo ako akuwerama ndipo zonsezi pansi. Sungani manja anu momasuka pambali panu.
2. Kuchokera pa malo oyamba, tambani minofu yanu ya m'mimba. Limbikitsani minofu yanu.
3. Kwezani mwendo umodzi molunjika mmwamba, ndiye muthamangitse mchiuno mwako ndi chingwe chosiyana.
4. Gwirani chingwecho ndi diso lanu kwa masekondi khumi ndikutsitsa mmbuyo kumalo oyambira. Pamene mukupitiriza ndikumanga mphamvu zanu, yesetsani kuzigwira nthawi yaitali, mukugwira ntchito mpaka masekondi 30.
5. Bwezerani zochitikazi za 10-15.

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Front Plank

Zochita zaplanje ndi njira yabwino kwambiri yolimbitsira minofu yanu yaikulu. Pano pali momwe mungapangire mapulitsi oyambirira bwino:

1. Bwererani kumbuyo kwanu ndipo onetsetsani kuti mapewa anu akugwirizana molunjika pamakutu anu. Manja anu akhoza kukhala palu kapena thumbs, mmwamba momwe malo aliri omasuka.
2. Yambani miyendo yanu kumbuyo kwanu ndikupumula kumapazi anu, ngati kuti mutsala pang'ono kuchita. Mukhoza kusunga miyendo yanu kumbali kapena kupatula mbali.
3. Onetsetsani kuti mukugwira thupi lanu mosalowerera ndikusunga minofu yanu ya m'mimba. Cholinga chanu chiyenera kukhala kuti mufike molunjika pakati pa mapewa ndi zala zanu. Musalole kuti mchiuno mwanu kapena chiuno chanu chike.
4. Gwiritsani ntchito malo opanda pake kwa masekondi 30. Musaiwale kupuma. Kupuma ndi kutuluka pang'onopang'ono komanso mofulumira pamene mukugwira mapepala.

Woyambitsa: Ngati zochitikazo ziri zovuta kwambiri, yesani kugwada mawondo anu pansi, choncho thupi lanu la pansi limathandizidwa ndi mawondo anu osati manja anu.

Zapamwamba: Pamene mukukhala olimba, pitirizani kuwonjezeranso masekondi 15 pa nthawi yanu. Mukhozanso kukweza mwendo umodzi mmwamba mumlengalenga pamene muli kutsogolo kwa mapulaneti.

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Plank Yoyera

Cholinga chachikulu chimakuthandizani kuti muthamange mwamphamvu ndikupewa kuvulala koyendetsa ndi zojambula zamanja ndi njira yabwino kwambiri yowathandizira minofu yapakati. Pano pali momwe mungagwiritsire ntchito mapiritsi oyenera:

1. Yambani mwa kuika kumanja kwanu ndi miyendo yanu molunjika. Lembani thupi lanu kumtunda wanu kumanja ndi mzere.
2. Ikani goli lanu pansi pa phewa lanu. Mapazi anu, mawondo, ndi ntchafu zidzaphatikizidwa pamwamba pa chimzake.
3. Ikani mchuuno mpaka thupi lanu likhale loyang'ana molunjika kuchokera kumapewa anu kupita kumapiko. Onetsetsani kuti mutu wanu umagwirizana ndi thupi lanu.
4. Tsimikizani kuti palibe pomwe mukugwiritsira ntchito mphindi 30.
5. Kupuma ndi kutuluka pang'onopang'ono komanso mofulumira pamene mukugwira mapepala.
6. Bwerezani kumanzere kwanu.

Woyambitsa: Ngati zochitikazo ziri zovuta kwambiri, mukhoza kuyamba ndi mawondo ogwada.

Zapamwamba: Pamene mukukhala olimba, pitirizani kuwonjezeranso masekondi 15 pa nthawi yanu. Mukhozanso kukweza ndi kuchepetsa phazi lanu lapamwamba ndikukhala pamalo apansi. Pang'onopang'ono gwiritsani ntchito mwendo wa kumtunda kwa chiwerengero cha 5 mpaka 10.

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Mbalame ya Mbalame

Galu wa mbalame (kapena mwendo wina ndi mkono) zochita zolimbitsa thupi zimalimbitsa mimba zanu, kumbuyo kwanu, chiuno, ndi ntchafu. Nazi momwe mungachitire:

1. Yambani pansi, mmanja mwanu ndi mawondo, manja anu atayikidwa pambali pambali pambali.
2. Limbikitsani minofu yako m'mimba.
3. Kwezani mwendo umodzi pansi ndikuugwiritsanso kumbuyo kwanu. Samalani kuti musalole kuti nsalu imodzi ikhale yocheperapo, kotero musasokoneze thunthu lanu.
4. Mukangokhala osasunthika ndi mwendo wanu woukweza, kwezani dzanja lanu molunjika patsogolo panu nthawi yomweyo (onani chithunzi).
5. Gwiritsani masekondi asanu, tsitsani mtolo ndi mkono wanu.
6. Pitani ku mwendo wina ndi mkono.
7. Bwerezerani maulendo 8 mpaka 12 pa mwendo uliwonse / mkono, mutagwira mphindi zisanu ndi ziwiri.
8. Yambani kuti mutenge mphindi iliyonse kwa masekondi 10 mpaka 30 nthawi iliyonse.

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Kuwombera njinga

Bicycle (kapena kugwedeza kwa magolosi ndi maondo) ndikusunthika kwakukulu kuti muthandize kulimbitsa mimba yanu ya m'mimba. Ndipo ngati muli otopetsedwa ndi nthawi zonse, ndi njira yosangalatsa yosakanikirana. Nazi momwe mungachitire:

1. Yambani pansi (pa matayala a yoga kapena thaulo), kumbuyo kwanu, ndi mawondo anu akukwezedwa ndipo manja anu akuthandizira mofatsa mutu wanu.
2. Tambani mkono wanu kumanja kumbuyo kwa bondo lanu lakumanzere, kuwasonkhanitsa pamodzi pakati pa thupi lanu.
3. Bwererani ku malo anu oyamba ndi kubwereza ndi mbali yanu yamanzere kumbuyo kwa bondo lanu lakumanja.
4. Musaiwale kupuma wogawana muzochita zonsezi.
5. Pitirizani kusinthanitsa osakwera kwa mphindi imodzi. Gwiritsani ntchito masekondi 90-120 pamene mukupitiriza kupita patsogolo.

Kusintha kwa Crunch

Kugwedeza kwachitsulo ndikusunthika kwakukulu kolimbikitsa. Nazi momwe mungachitire bwino:

1. Yambani pansi (pa matayala a yoga kapena thaulo), kumbuyo kwanu, ndi manja anu kumbali yanu.
2. Muzitsogola umodzi, bweretsani mapazi anu mmwamba ndikugwedeza mawondo anu kumtima mwanu ndikukankhira manja anu pansi.
3. Gwirani maondo anu mokwanira kuti mutulutse m'chiuno.
4. Pewani mchiuno mwako pansi ndikusuntha miyendo yanu mpaka iwo ali olunjika. Gwiritsani mapazi anu masentimita awiri kapena awiri pamwamba pa pansi ndikuyambanso kugwedeza.
5. Bwerezani osasuntha kwa mphindi imodzi.