Kutambasula bwino kumatanthauza kuti munthu ali wamng'ono komanso wathanzi, njira zosiyana zomwe zimalola kuti zikhale zotchuka. Zina mwa izo, titha kusiyanitsa kutambasula, zomwe zimakhudza maonekedwe ndi chikhalidwe cha thupi lonse.
Kodi akutambasula chiyani?
Mtundu wochepa wa thupi, womwe umaphatikizapo zochitika zomwe zimalimbikitsa kutambasula kwa minofu ndi mitsempha, amatchedwa kutambasula. Gwiritsani ntchito ngati njira yosiyana komanso monga kuwonjezera pa masewera olimbitsa thupi olimbitsa thupi kapena aerobics. Pofuna kudziwa zomwe zikukulirakulira, ziyenera kuwonetsedwanso kuti malangizowa amagwiritsidwa ntchito pophunzitsa akatswiri ochita masewera olimbitsa thupi ndipo akuphatikizidwa muzochitika zaumoyo komanso zachipatala. Chilango chimenechi chimaphatikizapo kusinthasintha ndi kupuma kwa minofu, zomwe zingathandize msanga kuthetsa mavuto ndi kubwezeretsa mphamvu.
Kodi ndiwothandiza bwanji kutambasula?
Kutambasula kuli ndi zinthu zambiri zothandiza, zomwe zimayambitsa kutchuka kwa chilango ichi. Kuphunzira nthawi zonse kumathandiza kuti mukhale osinthasintha, kuti mukhale ochepetsetsa komanso osakayikira. Kulimbitsa thupi, kuyendayenda kwa maselo ndi magazi. Kugwiritsa ntchito kutambasulira akazi ndikutulutsa minofu ndi kuchepetsa ukalamba. Zochita zapadera zimapangitsa kuti minofu ikhale yosangalala, yothandizira kupirira ululu ndi nkhawa. Gwiritsani ntchito kutambasula kuti mukonzekere thupi kuti liwonjezere mwamphamvu thupi lanu, ndipo mosiyana, kuti mupumule pambuyo pa maphunziro.
N'chiyani chabwino kuposa kutambasula kapena yoga?
Ambiri anafunsa funso ili asanasankhe okha masewera abwino a masewera. Yoga sangatchedwe masewera chabe, chifukwa ndi nzeru zonse, kuphatikizapo zochitika za thupi ndi zauzimu. Kutambasulira ndi yoga, kusiyanitsa pakati pa chinthu chofunikira, ndizofanana ndi kukhalapo kwa ntchito zochepetsera zomwe zimachitika pang'onopang'ono. Ponena za chizoloŵezi chodziwika cha uzimu, chimagwiritsa ntchito zozizwitsa zosiyanasiyana, zowonjezeredwa ndi kusinkhasinkha. Kuwonjezera apo, yoga imafuna kugwira ntchito thupi lonse, ndipo kutambasula kumatulutsa minofu mosiyana.
Chosankha, kutambasula kapena Pilato?
M'chigawo chotsatira chofanizira, njira ziwiri zomwe zinagwirizanitsidwa, zomwe ziri zofanana muzochita zolimbitsa thupi zonsezi ndi zocheperapo. Chifukwa choyamba cha kusiyana pakati pa Pilates ndi kutambasula ndi chifukwa chakuti mtundu woyamba wophunzitsira umathandiza kulimbitsa mphamvu, kuthamanga ndi kusinthasintha. Ndi kuphunzitsa nthawi zonse mukhoza kusintha ntchito ya thupi lonse. Ma Pilates, monga yoga, amamera thupi lonse, osati magulu amodzi. Amatha kuthana nawo ngakhale akazi omwe ali pamtunduwu.
Kodi pali kusiyana kotani pakati pa callanetics ndi kutambasula?
Pali kusiyana kwakukulu pakati pa malangizowo, kotero callanetics ndi masewera olimbitsa thupi okhudzana ndi momwe machitidwe amatsitsimadzi amathandizira kutambasula ndi kusinthasintha kwa minofu. Kutambasula kumatchedwa zovuta zovuta kutambasula, pogwiritsa ntchito zozizwitsa zolimba komanso zolimba. Callanetics ndi njira zosiyana zamasewera zomwe zimaphatikizapo kayendetsedwe ka kuvina, magawo a yoga, zozizira kupuma ndi ena.
Mitundu ya kutambasula
Pali zigawo zingapo, kotero malinga ndi katundu pa minofu, perekani zofewa ndi zozama. Njira yoyamba imaphatikizapo kutambasula minofu mpaka kutalika kwake (kuthamanga kamodzi kumachitidwa kwa mphindi 40), ndipo yachiwiri imayendetsa ku kukula kwake (kuthamanga kumodzi kwa mphindi 1-5). Pali mitundu yosiyanasiyana yowonjezera, njira zosiyana zochitira masewera olimbitsa thupi:
- Yoyima . Njira iyi yapangidwa kwa Oyamba, ndipo cholinga chake ndi kupumula minofu. Kuchita masewera olimbitsa thupi pang'onopang'ono.
- Mphamvu . Mtundu uwu wosakhala wovuta komanso wogwiritsa ntchito ukhoza kukhala ndi anthu omwe sali ophunzitsidwa kwenikweni. Panthawi yophunzitsidwa, minofu yoyamba ikhale yovuta, kenako muzimasuka.
- Ogwira ntchito . Kupeza, kutambasula - chomwe chiri, muyenera kusiya ndi njirayi, yomwe imathandizira kutambasula minofu mu chikhalidwe chokhazikika. Maphunziro oterewa amathandiza kukonza mgwirizano.
- Isometric . Kutambasula, pogwiritsa ntchito mtundu uwu wophunzitsidwa, kumachitika m'magulu angapo: kuvuta, kusangalala, kutambasula ndi kukonza. Polimbana nalo, munthu ayenera kukonzekera mwakuthupi.
- Ballistic . Kutambasula kotere ndiko dongosolo la chitukuko, chomwe ndi chopanda chitetezo, chifukwa zochitikazo zimachitika mofulumira komanso mofulumira. Ndibwino kuti tigwire ntchito motsogoleredwa ndi wophunzitsa.
- Zokwanira zapadera . Gwiritsani ntchito mitundu iyi kuti mubwezeretse mgwirizano wothandizira pambuyo povulala kapena opaleshoni.
Zochita zolimbitsa
Kuti maphunziro akhale ogwiritsidwa ntchito, malamulo angapo ofunikira ayenera kuganiziridwa. Kutambasula kuyenera kuyamba ndi kutentha, komwe kumapangitsa kutentha thupi. Mothandizidwa, mungathe kupangitsa minofu kusinthasintha ndi kutanuka, zomwe zimachepetsa chiopsezo chovulaza. Ndi bwino kusankha katundu wambiri, mwachitsanzo, kuyenda pamtunda kapena kudumpha chingwe. Sankhani masewera olimbitsa thupi omwe angagwire ntchito kudzera m'magulu akuluakulu a minofu.
Kutambasula kotambasula kumaphatikizira kugwirizira malo onse, pamtunda waukulu, kwa masekondi 30-60. Ndikofunika kulingalira kuti kumverera kosavomerezeka n'kovomerezeka, koma osati zopweteka. Chilichonse chimagwidwa 3-4 nthawi. Musaiwale za kupuma, zomwe ziyenera kukhazikika komanso zosalala. Ngati pali chizungulire, kutentha, kuthamanga kwa mitsempha komanso kusamvetsetseka, ndiye kuti maphunziro ayenera kuimitsidwa.
Kutambasula - zochita zoyambira
Ngati munthu sanatambasulidwe kale, m'pofunika kuti muyambe kuchita masewera olimbitsa thupi. Yambani ndi osachepera kuti mupangitse thupi kufika pazitali, kupeŵa kuvulala. Kutambasula kwa oyamba kumene kungakhalepo mitundu yosiyanasiyana ya maulendo omwe amachokera kuimirira, atakhala ndi kuima. Ndibwino kuti nthawi zonse musinthe masewerawo kuti muwone kupita patsogolo.
- Imani bwino, muteteze manja anu m'chiuno. Tengani phazi lakuya kumbali, ndikugwera pansi ndi kutambasula mkati mwa ntchafu.
- Tengani kugogomeka pansi ndikugwedeza bondo lanu lakumanja kuti chidendene chigwire chingwe cha mwendo wina. Mwendo wakumanzere uyenera kutsika kuti phazi likhale pansi. Pewani msana wanu molunjika, ndiyeno, bendani. Wotsamira ndi zala za phazi lanu lakumanzere, ngati kuti akung'amba chidendene.
- Imani pafupi ndi mpando uli patali kuti panthawi yopitilira manja manja atagona kumbuyo. Lowani pansi mu dera la thoracic.
Kutambasula zolemetsa
Kutambasula kumakhudza thupi m'njira yovuta, kuthandizira kulimbana ndi kulemera kwakukulu. Kwa iwo omwe ali ndi chidwi, kaya mutha kuchepetsa thupi lanu, muyenera kudziwa kuti imalimbikitsa ndi kutulutsa minofu ya minofu, zomwe zimapangitsa kuti mafuta azikhala osanjikizika komanso kuti thupi likhale lopumula. Amathandiza kutambasula kuti mupirire maselo a cellulite, popeza kutuluka kwa mimba yamadzimadzi kumaonekera. Zimamukhudza iye komanso matenda a khungu, omwe sagwedezeka.
- Butterfly . Zochita zogwira miyendo. Khalani pansi, kugwada ndi kugwirizanitsa mapazi anu, wina ndi mnzake. Sungani msana wanu molunjika. Gwirani masokiti ndi manja anu ndikudalira kutsogolo, ndikulozera mawondo anu pafupi ndi pansi.
- The Cobra . Ngati mukufuna kuphunzira, kutambasula - ndi chiyani, ndiye mvetserani ntchitoyi kuti mugwiritse ntchito makina osindikizira ndi kubwerera. Ikani nokha kuti muyang'ane pansi pamtunda, ndikuika manja anu pansi pa mapewa anu. Pogwiritsa ntchito minofu ya pelvic, yesetsani m'chiuno. Kambani manja anu, kwezani chifuwa chanu kuti chiwonetsedwe patsogolo. Tulutsani momwe mungathere ndi kukonza malo.
Kudyetsa chakudya
Zomwe amasewera munthu, zakudya zoyenera ndizofunika, pokhapokha pangakhale zowawa, matenda, ndipo ngati zochitikazo zapangidwa kuti zisawonongeke, zotsatira zake sizingakhale. Chofunika kwambiri ndi kuchepetsa madzi, kotero tsiku lomwe mumayenera kumwa madzi oposa malita awiri. Zomwe zimakhudzana ndi kutambasula - ndi chiyani, zinanenedwa kuti kutsika kwa minofu ndikofunikira, ndipo izi ndizofunika kuziphatikiza pa zakudya zomwe mumazidya, zomwe ziri mu nsomba, mtedza, mafuta a masamba ndi avocado.
Mankhwalawa ayenera kukhala ndi mavitamini olemera ndipo chifukwa chaichi zipatso ndi ndiwo zamasamba ndizoyenera. Ndikoyenera kuchepetsa kuchuluka kwa kuchuluka kwa mchere, zomwe zimapangitsa kuti miyendo ikhale yolimba. M'pofunikanso kukana shuga, zomwe zingalowe m'malo mwauchi. Anthu ambiri akudabwa ngati n'zotheka kudya pambuyo atatambasula, motero ophunzitsira amalimbikitsa kudya osati kale kuposa ora lotsatira.
Kodi muyenera kuyenda bwanji?
Popeza kuphunzira kumafuna kutambasula minofu, ndikofunika kusankha zovala zabwino. Sitiyenera kungokhala omasuka, komanso kusokoneza kayendetsedwe kake. Zovala zowatambasula ziyenera kutambasula bwino, chifukwa cha izi, mvetserani zojambulazo, zomwe zingaphatikizepo 80-90% ulusi wa chilengedwe ndi 10-20% a elastin kapena polyester. Ponena za nsapato, ziyenera kukhala zofewa, mwachitsanzo, zikhoza kukhala nsapato za ballet, Czech kapena sneakers, koma mungathe kuchita izo masokosi.
Kutambasula - kutsutsana ndi zoperewera
Kuti maphunzirowa akhale othandiza komanso osapweteka thanzi, m'pofunika kuganizira zolephera. Ngati munthu ali ndi osteochondrosis wa msana, ndiye kuti zoletsedwa siziletsedwa kudera lino. Mphamvu yotambasula ndi yovuta pa nthawi ya kusamba. Kupeweratu msangamsanga maphunzirowo ayenera kukhala ndi kutentha kwakukulu, fractures, scoliosis, ziwalo zosasunthika komanso matenda a tizilombo. Kuwonongeka kwa kutambasula kudzakhudza anthu omwe amakhala ndi chizungulire, matenda osiyanasiyana a m'maganizo, mavuto a ziwalo zamkati ndi mazirala.
Kuti mudziwe kutambasula - chomwe chiri, simungathe kunyalanyaza zotsutsa zomwe zilipo, zomwe maphunziro akuletsedwa. Izi zikuphatikizapo kupezeka kwa kuvulala kwakukulu ndi kutukusira mu minofu ndi msana. Simungathe kuchita masewera olimbitsa thupi ndi zovuta za msana . Kutambasula kumatsutsana ndi matenda a mtima wamtima, thrombosis, arthrosis, matenda a m'mimba, matenda oopsa, hernias, hematomas ndi fractures.