5 Zochita Zolimbitsa Bwino

Kulimbitsa maphunziro sikuli kwa agogo ndi agogo anu! Ochita maseŵera apeza momwe machitidwe oyenerera a kuchitira zinthu bwino amawapangitsa kuti aziwombera komanso amphamvu kwambiri. Okalamba apeza kuti amawathandiza kupeŵa kuvulala ndi kugwa kwawo. Ndipo okonda masewera olimbitsa thupi padziko lonse adapeza kuti kulingalira bwino kumathandiza kusintha ntchito zawo zochita masewera olimbitsa thupi komanso moyo wawo wa tsiku ndi tsiku. Ndipotu, kumangoyendayenda bwino mu moyo kumafuna kuika patsogolo kwabwino ndi kusungika bwino. Tiyeni tiwone njira zomwe zilili zofunika kwa aliyense ndikuyesera zochitika zina zomwe zidzakuthandizani kuti mukhale olimba lero!

Kusamala kumagawidwa mu mitundu iwiri: static ndi mphamvu. Kulimbitsa thupi ndikutheka kuti thupi likhale lopanda mphamvu. Mphamvu ndizokhoza kusunthira kunja kwa thupi, ndikukhala ndi mphamvu zothandizira. Zonsezi ndi zofunika, ndipo zonsezi zikhoza kupindula ndi machitidwe omwe amayang'ana payeso. Nazi ochepa omwe angayambe.

Kulimbitsa Thupi kwa Aliyense

Kwa Athithikiti:
Maphunziro oyenerera amagwiritsidwa ntchito ndi othamanga nthawi zonse kuti abwererenso ndi kupeŵa kuvulala. Mwachidule, chidziwitso chodziwika bwino ndicho lingaliro la mgwirizano. Mwa kuchita masewera olimbitsa thupi, wothamanga amapeza mphamvu yakulamulira ndi kuzindikira za ziwalo zake ndi momwe zimagwirira ntchito pamene thupi likuyenda. Ganizilani zazingwe. Kuvulala kwa ankle kumakhala kofala kwa othamanga chifukwa cha kupotoza, kutembenuka, kuima ndi kuyamba. Ngakhalenso mitsempha yamphamvu kwambiri ingavulazidwe ngati wothamanga sanaphunzitse dongosolo la neuromuscular kuti lichite moyenera pansi pa malo enaake. Kulimbitsa thupi kumaperekanso wothamanga mphamvu zambiri ndikukakamiza chifukwa amaphunzira kugwiritsa ntchito mphamvu yawo yokoka kwambiri. Mutu wamphamvu ndi wogwirizana umakuthandizani kudumphira pamwamba, kuponyera kutali ndi kuthamanga mofulumira.

Kwa Akuluakulu:
Mwana akagwa iye amatha kubwerera ndikusuntha. Koma munthu wamkulu akadwala zotsatira zake zingakhale zoopsa komanso zoopsa. Chaka chilichonse, ku America anthu zikwi zambiri amamwalira chifukwa cha kugwa ndi kuthyola m'chiuno. Pakati pa anthu ambiri ochepa adzasokonezeka chifukwa cha kugwa. Monga momwe othamanga angaphunzitsire matupi awo, okalamba angagwiritse ntchito mapulogalamu olimbitsa thupi ndikupita patsogolo kuti athe kuchepetsa ndi kuchepetsa kugwa. Harvard Health imanena kuti zochitika zokopa zimachepetsa kugwa kumene zimavulaza ndi 37 peresenti, zimapweteka kwambiri ndi 43 peresenti, ndi mafupa osweka ndi 61 peresenti.

Kwa Wopeza Munthu:
Tiyeni tiwone izi: kuphunzitsa bwino ndi kwa aliyense. Mndandanda wa phindu ndi wautali, koma apa ndi ochepa chabe:

• Amaphunzitsa thupi lanu kuti ligwiritse ntchito maziko olimbitsa thupi
• Zimathandizira kugwirizana kwa ubongo poyambitsa ubongo kulankhula ndi minofu
• Zimatentha makilogalamu ambiri. Kuwonjezera kuyenerera kuntchito iliyonse kumapangitsa thupi kugwira ntchito molimbika.
• Zimapangitsa kuti thupi liziyenda bwino

Ndi zonsezi mu malingaliro, mukhoza kuyamba kuphatikiza maphunziro ophweka pa moyo wanu lero. Njira zingapo zopangira izi kunyumba ndizo:

• Kuima pa phazi limodzi pamene mukutsuka mano. Sinthani mapazi kupyola.
• Ngati mutaya makiyi kapena thumba lanu, fikirani kuti muwatenge pamlendo umodzi ndi mwendo wina ukukwera mumlengalenga pambuyo panu. Sungani molimba!
• Khalani pa bata lolimba kuntchito, kusukulu, kapena pakuwonerera TV.

Pogwiritsa ntchito machitidwe abwino kuti aphunzire bwino, chimodzi mwa zinthu zabwino kwambiri zomwe mungathe kukhala nazo ndi BOSU ("Zonse Zosasuntha "). Bosu ali ndi hafu theka ndi nsanja yotchinga. Dzina limachokera ku mfundo yoti mukhoza kuchita A Bosu amapereka malo osasunthika oti azichita masewera, mapapu, kudumpha, matabwa ndi mazana ena a zochita zina. Yesani machitidwe awa pa kukula ndipo ngati mulibe mwayi Bosu, mukhoza kusintha mosavuta ndi kupukuta chigamba cha pakati ndikuyimiritsa thaulo. Mtundu uliwonse wa malo osakhazikika udzakhala wokwanira.Ndipo ngati mukulimbana, musagwiritse ntchito zipangizo zina. pansi.

Mtengo Waimirira Pula

Mphunoyi ndi yabwino pansi, pamatumba kapena Bosu. Zidzalimbitsa manja anu, zidzakuthandizani kuti muzichita zinthu moyenera.

1. Imani miyendo pamodzi, msana wamtali ndi manja anatambasula. Ngati inu muli pa Bosu, mwina mbali ya mpira kapena mbali yapafupi idzakhala yabwino. Yesani onse awiriwa.
2. Pang'onopang'ono phazani phazi lanu lakumanzere kumbali ya mwana wanu wamphongo ndikukhazikitsa phazi lamanja.
3. Pang'onopang'ono kwezani manja pamutu kuti mupange nthambi za mtengo. Gwiritsani masekondi 30 ndikusintha miyendo.

Single Leg Deadlift

Izi ndizomwe zimapangitsa kuti musamangokhalira kugwedeza komanso kumangokhalira kugwedeza koma zimakulepheretsani kuti muyambe kukopera.

1. Imani pambali pa mpira wa Bosu kapena pansi (monga mukuyimira) muli ndi mapazi pafupi ndikuika kulemera kwanu pa phazi lanu lakumanja.
2. Yang'anani pa malo apansi patsogolo panu ndipo pang'onopang'ono muzitha kuyenda mozama, motalikira msana pamene mukufikira pansi.
3. Imani pamene msana wanu ukufanana ndi pansi. Sungani bondo lanu lakumanja lofewa.
4. Finyani zitsamba zam'madzi, glutes ndi abs pamene mukubwezeretsa mmbuyo ndikubwerera mmbuyo pansi. Sintha mbali. Yesani 8 mbali iliyonse.

Bug Bugu

Ichi ndi chimodzi mwazochita zabwino kwambiri pozungulira. Izi zidzakutsutsana ndi abdominus ndikuwongolera maziko anu kuti mukhale osasunthika kusiyana ndi kuyendayenda kwina kulikonse!

1. Khalani pansi kutsogolo kwa bullseye pakati pa Bosu, ndikuyikidwa pansi ndikukhazikika pansi.
2. Pang'onopang'ono mmbuyo mpaka mutagona pa Bosu ndi kumbuyo kwenikweni kapena pang'ono kutsogolo kwa bullseye. Mudzasintha izi mphindi.
3. Sungani m'mimba mwamphamvu kwambiri ndipo mutenge mikono.
4. Pang'onopang'ono mutseni mwendo umodzi, kuwasunga kuti manja ndi miyendo yanu tsopano ikhale ngati "bulu yakufa." Ngati mwamtheradi simungathe kupirira kwa masekondi angapo, yesetsani thupi lanu mmbuyo masentimita pang'ono kuti muzitsitsimula pang'ono ndipo glutes ali pa Bosu.

Masewera ku Bosu

Kuwonjezera pa malo osakhazikika a Bosu kupita kumalo anu ochepa amathandiza thupi lanu kuti "ligwire" minofu yonse yoyenera pa nthawi yoyenera.

1. Imani pambali pa mpira wa Bosu ndi phazi lamphindi.
2. Khalani pamalo ochepa kwambiri polemera kumira muzitsulo.
3. Finyani yang'anani mwamphamvu pamene nyuzipepala yanu imabwereranso kuimirira. Yesetsani kubwereza 8-10.

Kulimbanitsa Mitsempha Yotsutsana

Maungulo mwachibadwa amakhala ntchito yokwanira chifukwa iwe umatha pa mwendo umodzi pa nthawi. Kuima pa Bosu kapena matayala opangidwa ndi mapepala adzawapangitsa kukhala zovuta kwambiri.

1. Imani pamwamba pa mpira wa Bosu ndi mapazi pafupi kwambiri.
2. Kugubuduza bondo lakumanja, pang'onopang'ono kutambasula mwendo wakumanzere kumbuyo pansi mpaka mawondo onse akugunda.
3. Lembani molunjika kupyola mwendo wanu wamanja pamene mukubwerera kumanzere kumtunda kwa Bosu. Sinthani miyendo. Yesani kwa 8-10 pa mwendo.