Lembetsani zikhomozo ndi kuchoka pansi
Nthawi zambiri timagwiritsira ntchito abs athu ndi zochitika monga mapulaneti , njinga , ndi matabwa . Zochita zapansi ndizofunikira, koma kuima kwa ma ab aku kungapangitse anu abs m'njira yowonjezera, momwe thupi lanu limayendera moyo weniweni. Zotsatira zotsatirazi zimakuwonetsani momwe mungachoke pansi ndi zovuta zochita zovuta za ab.
Bweretsani Chops Wood
Mitengo ya nkhuni imakhala yabwino kwa abs chifukwa imaphatikizapo kuyendetsa thupi ndi kubweretsa mikono kuchokera m'chiuno ndipo kudutsa thupi kumbali ina. Zochita zamphamvuzi zimafuna abs ndi kubwezeretsa thupi ponseponse.
Pali njira zosiyanasiyana zochitira nkhuni:
- Popanda kusinthasintha : Njira imodzi ndikutembenuzira thupi lonse kupyolera mu kayendetsedwe kake (monga momwe taonera pano) kapena mukhoza kusunga maondo, mawondo, ndi chifuwa kutsogolo ndikungoyendetsa manja pamtanda kuti muthe kukhazikika.
- Ndi mitundu yosiyanasiyana ya zipangizo : Mungagwiritse ntchito magulu omenyana , mankhwala a mankhwala , chimbudzi kapena Ballast Ball .
- M'malo osiyanasiyana : Yesetsani kusamuka uku mutakhala pansi, kugwada kapena ngakhale kugona mpira.
Zojambula Zamatabwa Zosasunthika
Mofanana ndi zojambula zamatabwa zowonongeka pamwambapa, zokopa zamtengo wapatali zimapangitsa thupi lanu kuyenda mozungulira, kusuntha mikono kuchokera kumbali imodzi kupita kumalo ndi kumayendetsa minofu iliyonse kumtunda ndi kumbuyo komwe kumakhala kolimba kwambiri.
Zosangalatsa zokhala ndi malingaliro awa:
- Onjezerani kayendetsedwe kambiri - Mukhoza kusunga thupi likuyang'ana patsogolo ndikuyang'ana kokha kuzungulira mutu ndi manja, kapena mutha kuyenda pamapazi pamene mutembenuka kuti muwonjezere kuyenda.
- Onjezerani zosiyana - Ngati ndinu oyamba, yesetsani kusunthira monga momwe zasonyezedwera kapena mkhalidwe wovuta kuti mukhale wotsimikiza. Onjezani zosiyana pogwada, atagona pa mpira kapena ngakhale atayima pamlendo umodzi (wopita patsogolo).
- Onjezerani kukana kosiyana - Gwiritsani ntchito kulemera kwa thupi lanu, magulu omenyana, mankhwala a mankhwala, ndodo kapena zingwe.
Mbali Imakwera ndi Mankhwala Odwala
Ngakhale kuti mbali yomwe ili kumbali siimatetezera m'chiuno mwanu (zomwe zimachokera ku kutaya mafuta a thupi ), kupindika kwapadera kumeneku ndi njira yabwino yowonjezera minofu ya chiuno (obliques) komanso kulumikiza abambo ndi kumbuyo.
Onetsetsani kuchita masewerawa pang'onopang'ono, mofulumira, osati mofulumira, zomwe zingathe kuchepetsa mphamvu ndikukutsegulirani kuvulala. Mukhozanso kusintha zinthu ndi malingaliro awa:
- Yesani malo osiyana - Chitani izi kuima, kukhala pansi, kugwada, kuimirira pa mwendo umodzi kapena kuyima pa BOSU kapena malo ena osakhazikika.
- Yesani mitundu yosiyanasiyana ya kukana - Gwiritsani ntchito kulemera kwa thupi lanu, magetsi, magetsi, magulu kapena mpira wa masewera olimbitsa thupi .
Mipingo Yopambana
Mbalame yapamwamba ndi ntchito yopititsa patsogolo yomwe imawoneka yosavuta kuposa iyo. Khungu lanu ndi kumbuyo kwanu zimagwira ntchito mwakhama kuti thupi liziyenda bwino pamene mukugwedeza ndi kusinthasintha kuti mubweretse dzanja lanu pamutu, ndikupanga thupi kukhala labwino, lonse thupi.
Gwiritsani ntchito malangizo awa pamene mukuyamba:
- Yambani popanda kulemera - Ndi kosavuta kupanga mawonekedwe abwino (kudumpha ndi m'chiuno, kumbuyo kwa mkono, mkono wowongoka) popanda kulemera. Mukawonjezera kulemera, yambani ndi zitsulo zamakono kapena kettlebells.
- Kuyang'anitsitsa - Kuyang'anitsitsa kulemera kwake kumapangitsa kuti kusunthaku kukhale kovuta kwambiri. Oyamba akuyenera kuyang'ana mpaka mutayamba kusamuka ndikukhala omasuka kuyang'ana mmwamba.
- Yang'anani kumbuyo kwanu - Ngati muli ndi vuto kapena kubwezera, mungasinthe kapena kusiya ntchitoyi.
MaseĊµera a Medicine Ball
MaseĊµera a mpira wamagetsi ndi imodzi mwa zozizwitsa zomwe ndimazikonda kwambiri kutentha thupi lonse, makamaka abs ndi kumbuyo. Lingaliro ndilozungulira kuzungulira kulemera kwake, kupanga bwalo lalikulu kwambiri limene mungathe pamene mukugwiritsa ntchito thupi lanu lonse. Malangizo kuti ntchitoyi ikhale yogwira mtima:
- Pitirizani kudutsa mwatsatanetsatane - Pamene mupanga magulu anu, gwirani mawondo ndikuyendetsa mapazi pamene mutembenuka ndi kusinthasintha. Pewani kusunga mapazi, omwe angagwedezeke mawondo anu.
- Gwiritsani ntchito kulemera kwake - Yambani ndi mankhwala owala mpira kapena dumbbell kuti mugwiritse ntchito kayendetsedwe musanawonjezere kulemera kwakukulu.
- Lembani mzere ndi kuseri kumbuyo - Pamene mukupita pansi, sungani mmbuyo molunjika m'malo mozungulira.
Mankhwala a Rotation Ball ndi Mapulogalamu Okhazikika
Kulimbitsa thupi komwe kuli ndi kusintha kwa mpira ndi ntchito yambiri yogwirira ntchito kumbuyo ndi kumbuyo pamene kumanga chipiriro m'mthupi. Lingaliro ndikutenga minofu yowonjezereka mu miyendo yanu ndi mchiuno kuti mukhale ndi chimanga pamene mukuzungulira mpira mankhwala pang'onopang'ono kupita kumbali imodzi ndiyeno ina.
Monga kusinthidwa, sungani mankhwala a mpira pafupi ndi thupi pamene mukuzungulira, potsata kusunga kayendetsedwe kake pamutu. Pamene mukukhala olimba, yongolani mikono kuti mupangitse nkhuku yowonjezera ndikuwonjezeranso mphamvu. Mukhozanso kufinya mpira pamene mutembenuka kuti mugwire chifuwa, ndikupanga thupi lonse thupi lanu.
Mukhozanso kuchita masewero olimbitsa thupi, kuthamanga gulu kapena kutsitsa mpira.
Chithunzi 8 ndi Medicine Ball
Chithunzi 8 Matayala ndi zochitika zonse za thupi zomwe zimatsindika mphamvu zazikulu ndi kukhazikika pamodzi ndi kupirira kwa thupi ndi kulingalira kwathunthu.
Chinsinsi chothandizira kusunthirapo ndi kuyamba ndi kusuntha payekha. Khwererani mulowetseni mwendo ndi dzanja lanu lamanja ndikugwiritsanso ntchito malowa, mutengere. Kenaka, tenga mpira kumphindi wosiyana, ukutembenuza kupyola muzitsulo, ndikusaka mpirawo mpaka kumapeto kwa gawo lanu 8. Kenaka tsambulani phazi labwino kumbuyo kuti musanalowetse mwendo umodzi kumbuyo. Gwiritsani ntchito udindo umenewu pamene mutsirizitsa chithunzi chanu kumbali ina. Chitani zonse kumbali imodzi musanayambe miyendo.
Mukhozanso kupanga kusunthira uku ndi sebule kapena kettlebell.
Kuima Kumbali Yokhumudwitsa
Mbali yowimilira ikukhudza zonse zolimbitsa thupi, ndi vuto linalake pazomwe mumayendera komanso kukhazikika kwanu. Kuti muzitsatira kwenikweni zochitikazo, pitirizani kuyenda mwatsatanetsatane ndikusunga kayendedwe kake ndi kuyendetsa. Pamene mukubweretsa bondo kutsogolo, sungani chifuwa m'malo mozungulira - taganizirani kuti msana wanu uli pafupi ndi khoma ndipo mukukwera khoma pamene mukuchita masewerawa.
Mukhozanso kusunthira kwambiri cardio kwambiri mwa kufulumizitsa ndikuyenda mwamsanga momwe mungathere. Kuthamanga kumatenga mbali zina zapadera kuchokera pachimake ndikuziika zambiri pamtima. Izi ndizochita masewera olimbitsa thupi pafupifupi pafupifupi mtundu uliwonse wa masewera olimbitsa thupi.
Kukhazikika kwa Crossover
Kuima kwa crossover komwe kumaima kumawoneka mofanana ngati kuyenda kwa njinga kumachitika pansi, ndikugogomezera zochitikazo. Kuti mupindule kwambiri ndi zochitikazi, pitani pang'onopang'ono ndikuyang'anitsitsa kumabweretsa mapewa pamphuno, osati mmalo mwa bondo. Izi zidzakumbukira kuyendayenda kupyolera mumtambo ndikukhala pachimake kusiyana ndi kusuntha mkono kumbali ya bondo.
Muli ndi zinthu zambiri zomwe mungachite ndi zochitikazi. Mukhoza kuyendetsa pang'onopang'ono ndi kuyendetsa, zomwe zidzasamalanso kwambiri pazomwe mukuchita komanso momwe mungakhalire osasunthika kapena mutha kusintha kapena mutha kuyenda mofulumizitsa zinthu, zomwe zingapangitse kuti thupi liziyenda bwino.