Sitingaganize zambiri za kuyeza ndi kukhazikika , koma zinthu izi ndi zofunika kwambiri pa chilichonse chimene timachita, kuchokera kuntchito za tsiku ndi tsiku mpaka kuchita masewera olimbitsa thupi.
Ganizilani izi: Mphindi iliyonse imapangidwa ndi mitsempha ndi matope, yogwirizana ndi minofu yonse yomwe imayesetsa kuti thupi lanu likhale lolunjika bwino komanso loyenera. Pamene mumatha kulimbitsa minofu yomwe imagwiritsidwa ntchito komanso minofu yowonjezereka , thupi lanu likhoza kukhala bwino ngakhale mutagwira ntchito yanji.
Chinthu chachikulu chogwira ntchito moyenera ndikukhazikika ndikuti simusowa kuchita masewera olimbitsa thupi kapena opambana. Kwenikweni, chida chimodzi chophweka, mpira wa masewera olimbitsa thupi, chingakuthandizeni kugwira ntchito zonsezi ndi zovuta zosavuta kutsatira.
Zochitika zotsatirazi zichite chimodzimodzi, zimakulolani kugwira ntchito kumadera onse a thupi lanu pamene mukulolani kuti mudziwe bwino ndi malo osakhazikika a mpirawo. Izi ndizokwanira ngati simunazidziwe zambiri pogwiritsa ntchito mpira wa masewera olimbitsa thupi ndipo mukufuna njira yabwino yogwiritsira ntchito thupi lanu.
Ngati simunagwiritse ntchito mpira kale, yesetsani kukhala pafupi ndi khoma kapena kugwira pa mpando wokwanira ngati mukufuna. Gwiritsani ntchito njira yanu mpaka mukuchita masewera popanda mapulogalamu.
Kusamala
Yang'anani ndi dokotala ngati muli ndi zovulazidwa kapena mankhwala.
Zida Zofunikira
Mpira wa masewera olimbitsa thupi .
Bwanji
- Gwiritsani ntchito masewera olimbitsa thupi kuti muwathandize thupi lanu ndikukonzekeretsa masewera olimbitsa thupi.
- Chitani masewero olimbitsa thupi monga momwe mukuwonetsera kwa magawo atatu a aliyense. Ngati ndinu oyamba, yambani ndi 1 kukhazikika ndipo pang'onopang'ono yesetsani kuchita zambiri mpaka nthawi.
- Gwirani pa khoma kuti mukhale olimba ngati mukufunikira kugwiritsa ntchito matayala kapena nsapato zogwiritsira ntchito bwino kuti musagwedezeke.
- Lembani zochitika zilizonse zomwe zimapweteka kapena zovuta.
Maselo a mpira
MaseĊµera a mpira ndi malo abwino kwambiri kuti ayambe kumasula thupi ndi kukhala pansi pa mpira. Pangani magulu ang'onoang'ono kapena aakulu ngati momwe mumawakondera. Mukamawotha, mukhoza kulowa mkati mwa bwalo lililonse.
- Khalani pa mpira ndikuyika manja kumbuyo kwa mutu (powonjezera), pa mpira kapena kumanga khoma ngati mukusowa bata.
- Pang'onopang'ono tiyambe kumanga mchiuno kumbali yakumanja, ndikugwedeza pang'ono pamene bwalo lanu lakumchira kumbuyo ndikubweranso kumbuyo pamene bwalo lanu lakumuno likupita kutsogolo.
- Pangani magulu ang'onoang'ono ndipo, pamene mumakhala omasuka, magulu akuluakulu.
- Onetsetsani kuti mukugwiritsira ntchito abs nthawi iliyonse yomwe mukuyendetsa mpira.
- Bweretsani magulu 20 kumanja ndikumanzere.
Mapendedwe a mpira
Maulendo a mpira ndi njira yabwino yothetsera vuto lanu, kuchotsa phazi limodzi pansi ndikukakamiza phazi kuti likhalebe lolimba. Gwirani pa khoma pano ngati mukufunikira.
- Khalani pa mpira ndi msana wowongoka ndipo musalowemo.
- Tengani manja kumbuyo kwa mutu (zovuta kwambiri) kapena kuwasunga pa mpira ndi kukweza phazi lamanja ndi masentimita angapo kuchokera pansi.
- Pansi phazi ndi kukweza phazi lakumanzere masentimita angapo kuchokera pansi.
- Pitirizani, kusinthana kukweza phazi lamanja ndi kumanzere.
- Mukakhala omasuka ndi kayendetsedwe kake, khalani ndi mawondo mmwamba ndikuyenda mofulumira.
- Mukhozanso kuwonjezera kuvuta pa mpira ngati mumakhala omasuka.
- Bwerezani kwa mphindi 1-2.
Ndakhala pansi Mzere wa mpira
Zochita izi zidzakutsutsani kuti mukhale osamala kotero dzipatseni nthawi kuti muzichita ndi kukwaniritsa izi.
- Khalani pa mpira ndi msana wowongoka ndipo musalowemo.
- Ikani manja pa mpirawo, kumbuyo kwa mutu (kovuta), kapena kugwirani pa khoma kuti muyese.
- Kwezani phazi lamanja kuchokera pansi, kuligwiritsira mlengalenga kwa mphindi zisanu kapena zisanu.
- Lembani pansi ndi kubwereza kumbali ina.
- Bwerezani mobwerezabwereza 5-10.
- Onetsetsani kuti mukugwiritsira ntchito abs kuti muthe kusamala.
Mpira umayenda
Kuyenda mpira kungakhale kovuta kwambiri, kotero mutenge nthawi yanu. Mukhoza kungoyenda pang'ono mpaka kukayesa mphamvu zanu zazikulu musanapite pansi.
- Khalani pa mpira ndikuyika manja pa mpira, kumbuyo kwa mutu wanu kapena kumangirira khoma kuti muteteze.
- Yambani potenga abs ndipo pang'onopang'ono mukuyenda patsogolo.
- Pamene mukuyenda, pang'onopang'ono mupondere kumbuyo pa mpira.
- Pitirizani kuyenda ndikugudubuza mpaka mutu wanu ndi mapewa anu ali pa mpira ndipo m'chiuno mumakwera pa mlatho.
- Yendani kumbuyo mpaka mutakhala pansi kachiwiri.
- Bwerezani mobwerezabwereza 10-15.
- Mudzazindikira kuti mpira wanu udzasunthira nthawi iliyonse imene mukuyenda komanso mkati. Bwerezerani mpirawo ngati mutapeza njira yonse kudutsa chipinda.
MaseĊµera a mpira
Magulu a mpira sikuti amangokuthandizani kuti mukhale olimba, amathandizanso kulira kwanu, ziuno, ndi ntchafu .
Bulu lingakhale lothandiza kwambiri ngati muli ndi vuto lakumbuyo kapena laondo. Pogwiritsira ntchito mpira, nthawi zambiri mumatha kupanikizika kumbuyo ndi mawondo anu, ndikukupatsani njira yowongoka .
- Lembani mpira pa khoma ndipo uike pambuyo pamsana.
- Yendani mapazi pang'ono pang'onopang'ono kuti muzitsamira mpira, mapazi pafupi ndi mchiuno. Ngati mapazi anu ali pafupi kwambiri ndi khoma, mukhoza kugwada mawondo.
- Bwerani mawondo ndikuchepetsani mu squat, mutsika kwambiri momwe mungathere. Yesani kuyang'ana pansi kuti muwone kuti mawondo anu sakuyendetsa kwambiri kuposa zala zanu.
- Sungani kulemera kwanu pazitsulo pamene mukukankhira mmbuyo ndikuyesera kusunga mawondo mukamaima.
- Bwerezani mobwerezabwereza 15.
- Kuonjezera mwamphamvu, gwiritsani manja.
Mavupavu Amangoyenda Pampira
Zojambula zapelvic ndi zochitika zowonongeka kwambiri komanso njira yabwino yochezera mokwanira ntchito ya abs ndi ya m'munsi. Kuzichita pa mpira kumaphatikizapo chinthu chokhazikika chomwe chidzagwirizanitsa minofu yonse ya pansi.
- Khalani pa mpira ndipo pang'onopang'ono muyende pamapazi mpaka mutu wanu ndi mapewa athandizidwe pa mpira. Mabondo anu ayenera kukhala atakweza pafupifupi madigiri 90, chiuno chimakwezedwa.
- Gwirani kumbuyo ndi kusinthasintha m'chiuno mozungulira mpirawo. Kusunthira kuyenera kukhala kochepa komanso kosaoneka bwino, kungokwanira kutsegula.
- Tsopano mwapang'onopang'ono muthamangitse m'chiuno kumka kwa inu popanda kugubuduza mpira. Mwa kuyankhula kwina, sungani mpira bwinobwino pamene mukudumpha m'chiuno.
- Pitirizani kufinya m'chiuno mpaka pansi.
Leg Press on the Ball
Ngati muli ndi mavuto a mawondo, ntchitoyi siingagwire ntchito kwa inu. Chinsinsi cha kusunthira uku ndi kuyesa kulemera kwazitsulo osati pazendo zazing'ono, zomwe zingagwiritse ntchito bondo.
- Khalani pa mpira ndipo pang'onopang'ono muyende patsogolo mpaka mutakhala pa mpira. Mutu ndi mapewa anu ayenera kuchoka pa mpira ndipo mawondo anu ayenera kukhala ogulidwa.
- Lembani mawondo ngati kuti mukupita ku squat.
- Onetsetsani kupyolera pa zidendene kuti mubwerere kuti muyambe.
- Bwerezani mobwerezabwereza 15.
Tsatanetsatane Wowonjezera
Kusunthika uku kungakhale kovuta pang'ono kulowa. Muyenera kusintha mpira kangapo musanapeze chithandizo choyenera.
- Bodza limawoneka ndi mpira pansi pa mchiuno mwako ndi kumachepetsa.
- Mungathe kupuma pa mawondo anu, zomwe ziri zophweka, kapena zala zala ndi maondo molunjika, zomwe ziri zovuta kwambiri.
- Ikani manja pansi pa chibwano, zitsulo zokhotakhota.
- Pendekera mpirawo ndikugwirizanitsa m'munsi kuti mubweretse chifuwacho.
- Yesani kubweretsa mapewa anu mpaka thupi lanu likhale lolunjika, koma musatengere.
- Bwerezani mobwereza zaka 12 mpaka 16
Hip Lifts
Njinga za Hip zimakhala njira yabwino yogwirira ntchito bwino, koma mumapezeranso ntchito yochulukirapo yanu komanso zam'mimba.
- Lembani pansi ndi zidendene zomwe zimagwera pa mpira.
- Pogwiritsa ntchito ntchafu yanu, pang'onopang'ono musachotse mchiuno mwanu mukupukuta misozi.
- Pitirizani mpaka thupi lanu liri lolunjika.
- Gwiritsani masekondi angapo ndi kuchepetsa, kubwereza maulendo 15.
- Kuti zikhale zosavuta, ikani mpira pansi pa mawondo osati pansi pa zidendene ndi kusunga manja anu pansi. Kuti zikhale zovuta, sungani manja anu pachifuwa chanu.