Pangani maziko anu kuti mumange thupi labwino
Machitidwe abwino kwambiri angakudabwe. Sikokwanira kungochita abunches ndi kukhala pamwamba. Kuti mupange maziko olimba muyenera kugwiritsa ntchito minofu yosiyanasiyana, kuchokera m'chiuno mwako kupita kumapewa anu.
Anthu ambiri amaganiza za maziko monga chokwanira chachisanu ndi chimodzi kapena chala toned. Koma abs ili ndi zochepa kwambiri, komanso zomwe akatswiri amatchula kuti "pachimake" kwenikweni zimakhala ndi minofu yosiyanasiyana yomwe imayenda kutalika kwa msolo.
Pamene mgwirizano wa minofuwu umagwirizanitsa, zimakhazikitsa msana, mapepala, ndi nsapato ndi kukhazikitsa maziko olimbitsa magulu amphamvu anu. Mapulogalamu olimbitsa thupi oyenera kwambiri amafunika kulumikiza magulu onsewa kuti akhale ogwira mtima.
Kodi Mitundu Yabwino Ndi Chiyani?
Akatswiri amasiyana ndi minofu yomwe amawona kuti ndi minofu yaikulu . Zina zimaphatikizapo minofu ya pansi . Mndandanda wamtunduwu umakhala ndi minofu yodziwika bwino kwambiri komanso magulu odziwika bwino:
- Rectus abdominis : Yomwe ili pambali pamimba, iyi ndiyo mimba yodziwika kwambiri ya m'mimba ndipo imatchulidwa kuti phukusi sikisi chifukwa cha maonekedwe ake oyenera komanso oonda.
- Erector spinae : Gulu ili la minofu itatu limathamangira khosi lanu kumbuyo kwanu.
- Multifidus: Kumapezeka pansi pa malo otchedwa spinae erector kumbali yazitali, minofu imatambasula ndikuyendayenda msana.
- Zozizwitsa za kunja: Zili pambali ndi kutsogolo kwa mimba.
- Zobvomerezeka za mkati: Zomwe zili pansi pa zofuna zakunja, zimayenda mosiyana.
- Kutembenuka kwa abdominis (TVA): Kumene kuli pansi pa zovuta, ndizozama kwambiri m'mimba (minofu ya m'chiuno) ndipo imapota msana wanu kuti mutetezedwe ndi kukhazikika.
- Hip flexors: Pamaso pa pakhosi ndi pamphuno, minofu yomwe imapanga minofu imaphatikizapo psoas aakulu , illiacus, rectus femoris , pectineus, ndi sartorius.
- Gluteus medius ndi minimus: Awa ali pambali pa m'chiuno.
- Gluteus maximus, hamstring group , piriformis: Awa ali kumbuyo kwa mchiuno ndi mwendo wa chiuno.
- Ogulitsa adudu a Hip : Awa ali pa ntchafu yamkati ndikujambula miyendo pakatikati.
Ubwino wa Mphamvu Zabwino Zabwino
Nchifukwa chiyani mukufuna kusintha mphamvu zanu zazikulu? Nazi zifukwa zazikulu:
- Chithandizo Cholimba Chimachepetsa Ubongo Wathu: Amimba am'mimba amapeza ngongole yonse poteteza kumbuyo ndi maziko a mphamvu, koma ndi gawo laling'ono chabe la zomwe zimapanga maziko. Ndipotu, ndi ofooka komanso osagwirizana ndi minofu yomwe imagwirizanitsa ndi kupweteka kwa msana. Minofu yopanda mphamvu imapangitsa kuti munthu asatayikire mpata wokhala ndi lumbar komanso kuyimitsa swayback. Makhalidwe olimbitsa thupi, othandizira amathandiza kusunga malo oyenera komanso kuchepetsa kupweteka kwa msana.
- Chinthu Cholimba Chimachititsa Kuti Anthu Azichita Masewera Olimbitsa Thupi: Chifukwa chakuti minofu ya thunthu ndi torso imayimitsa msana kuchokera kumapiko mpaka pamutu ndi paphewa, amalola kuti manja ndi miyendo zimasinthidwa. Machitidwe amphamvu onse amachokera pakati pa thupi, ndipo osachokera kumapazi okha. Musanayambe kulimbana ndi mphamvu, msanga mofulumira kumatha kumapeto, msanawo ukhale wolimba ndi wosasunthika, ndipo chikhale cholimba kwambiri, champhamvu kwambiri pamapeto pake.
- Chinthu Cholimba Chimalimbikitsa Kusamvana Kwapafupi: Kuphunzitsa minofu ya maziko kumathandiza kukonza kusamvana kwapambuyo komwe kungabweretse kuvulala. Phindu lalikulu kwambiri la maphunziro apamwamba ndikulingalira thupi lokhala ndi thupi labwino-mtundu wa thupi labwino lomwe liri lofunikira pa moyo wa tsiku ndi tsiku ndi ntchito zonse.
Kuchita Zovuta Kwambiri
M'malo modzipatula, zovuta zolimbitsa thupi zimakhala zogwira mtima kwambiri pamene msolo umagwira ntchito molimba ndi kumbuyo kwa mitsempha yam'mbuyo ndi kumbuyo panthawi yomweyo. Zochita izi ziyenera kukhala magulu osiyanasiyana ndipo muyenera kuyang'ana kukhazikika kwa msana wanu.
Kupweteka kwa m'mimba ndi njira yofunika kwambiri pophunzitsira.
Kuti musamalumikize molondola, muyenera kuyesera kubwezeretsanso nsalu yanu kumtunda, ndikuyambitsanso mitsempha ya abdominus (TVA). Muyenera kupuma mofanana pamene mukupukuta komanso osapuma.
Ntchito zambiri zolimbitsa thupi zingatheke kunyumba popanda zipangizo. Ena, monga kuphunzitsidwa bwino , akhoza kuwonjezeka mwa kuwonjezera mipira yolimba ndi mipira ya mankhwala kuntchito zanu zonse.
Kodi Zochita Zapamwamba Kwambiri Ndi Ziti?
Zochita zolimbitsa thupi zimakhala zogwira mtima akamagwiritsa ntchito minofu yambiri mumtambo umene umadutsa maulumiki angapo ndikugwirira ntchito limodzi kuti ukhazikitse bata. Zina mwazochita zabwino kwambiri ndizochita masewera olimbitsa thupi, kuphatikizapo zotsatirazi ndi zochitika zina.
Zochita Zachikulu
- Ntchito Yopangika Mwamsanga : Ngati mukufuna zosavuta, zolimbitsa thupi, zochitikazi sizikutenga nthawi yambiri kapena zipangizo koma zimakhudza mitu yonse.
- Kuyimira B Kuchita Ntchito : Simusowa kuti mupite kuntchito kuti mugwiritse ntchito masewera olimbitsa thupi.
- Zochitika Zathu Zonse : Zochita zisanu ndi ziwirizi zimagwiritsa ntchito gulu loteteza komanso mpira wolimba.
- Yoga ndi Pilates zimakutsutsaninso momwe mumakhalira, kusintha, komanso mphamvu.
Zochitika Zachikulu Zokha
- Golide Flag Yofunika Kwambiri Kuchita Zochita
- Plank
- Plank Yoyera
- Sakanizani
- V-Zimakhala
- Magulu
- Back Bridge
- Hip Lift
- Kupweteka Kwambiri
- Pangani pa mpira wokwanira
- Lunge ndi Twist
- A Supermans
Zida Zapamwamba Zomwe Zingakuthandizeni
Mungagwiritse ntchito zipangizo zomwe zingapangitse chinthu chokhazikika pazochita zanu, mwachibadwa. Zida zabwino kwambiri zimaphatikizapo:
- Zosungira zinthu monga BOSU Ball , mapuraneti osungira, mapulogalamu ogwedeza, ndi ena
- Mipira ya mankhwala: Gulani kuchokera ku Amazon
- Kettlebells: Gulani ku Amazon
- Mipira yolimba: Gulani kuchokera ku Amazon
- Mtundu ukweza: Buy kuchokera ku Amazon
- Zisokonezo: Gulani ku Amazon
Mawu Ochokera
Cholimba, choyenera kumathandiza kuti ntchito zanu za tsiku ndi tsiku zikhale zosavuta kuchita komanso kusintha ntchito zanu masewera ndi masewera olimbitsa thupi. Mungathe kuphatikizapo kulimbikitsana kwakukulu mukugwira ntchito yanu mwakutenga zochitika zanu zapansi pansi ndi kumaziimirira kapena pa mpira wolimba. Musakonzekere phukusi sikisi pamene mutha kulimbikitsa maziko anu onse.
> Chitsime:
> Brumitt J, Matheson JW, Meira EP. Kulimbitsa Thupi Zolemba Zolemba, Gawo I. Thanzi la Masewera: Njira Yambiri Yogwiritsa Ntchito Mafilimu . 2013; 5 (6): 504-509. lembani: 10.1177 / 1941738113502451.
Kulongosola: Pokukwaniritsa, olemba athu odziwa odzipereka akudzipereka kuti afufuze ndi kulemba ndemanga zowonongeka ndi zosinthika zazomwe zimapindulitsa pa moyo wanu ndi banja lanu. Ngati mumakonda zomwe timachita, mutha kuthandizira ife kudzera mndondomeko yosankhidwa, yomwe imatipangira ntchito. Phunzirani zambiri za ndondomeko yathu yobwereza .