Zambirimbiri zolimbitsa thupi zolimbitsa thupi, maso akuthamanga, ndipo simudziwa choti musankhe? Ndikufuna, ndithudi, chinachake chogwira ntchito ndi zotsatira zotsimikizirika, musati thukuta pachabe? Komabe, simukufuna kudzipweteka, mutatha ntchito ndikutha kutopa, kuphatikizapo chisamaliro cha kunyumba, kodi mumapeza kuti mphamvu yogwira ntchito mwakhama? Kuonjezera apo, kuphunzitsa kwanu kumapangitsa kuti mukhale wofunikirako, ndipo, mofanana, ndizochititsa manyazi kuti mubwere ku holo ndikukhala ovuta kwambiri komanso "akufa."
Ngati chinthu china cha pamwambachi chikukhudzani inu, musataye mtima, njira yothetsera imapezeka kale! Zojambula zosavuta, zogwira ndi zochepa zolimbitsa thupi ndi Marina Korpan ndizo zomwe mukusowa.
Oxysize
Dzina la vutoli ndi "oxysize". Anamuthandiza Gil Johnson, yemwe ndi wophunzira wake, ndipo Marina Korpan ndi wotsatira wake. Chofunika kwambiri cha zovutazo ndi kutsindika pa zozizira kupuma ndi katundu wochepa.
Zotsatira
Chifukwa cha kuyendetsa gymnastics ndi Marina Korpan, kupuma kumatsekedwa, thupi lanu limathamanga kwambiri, maselo ali odzaza ndi mpweya, ndipo kutaya thupi kumayamba kugwira ntchito.
Kupuma kwakukulu ndi kutuluka kwa thupi kumathandizira kuti chizoloŵezi cha ntchito za m'mimba zikhazikike, chilakolako chanu cha kusintha, mukusiya kudya kwambiri.
Chifukwa cha kuchita masewera olimbitsa thupi ndi minofu ya m'mimba, minofu yapakati ya ziwalo zonse za m'mimba zimapezeka, kutuluka kwa mimba ndi kuyendayenda kumayambitsidwa. Mothandizidwa ndi masewero olimbitsa thupi ndi Marina Korpan simudzakhala wochepa chabe, komanso ndi thanzi labwino, ndipo khungu lidzakhala ndi mtundu wathanzi komanso kuwala kwa unyamata.
Tiyeni tiyambe ndi zozizira kupuma ndi Marina Korpan:
- Timayika milomo yathu pamodzi ndi chubu, timatulutsa mphamvu zonse zamapapo, ndipo m'mimba timayandikira msana.
- Timatulutsa mphuno yambiri ndipo timayambitsa mimba.
- Milomo yathu ikhale pafupi, kwezani mitu yathu ndi kutulutsa mwamphamvu ndi mawu.
- Timagwada, kumbuyo kumakhala pansi, mimba imatengedwa pansi pa nthiti, kumbuyo kumbuyo. Musapume mphindi 8-10. Timadzuka ndikupuma mpweya m'mphuno ndi kutuluka m'mimba.
Chipangizo chonsecho chiyenera kubwerezedwa musanachite masewera olimbitsa thupi. Izi zidzathandiza kuti mafuta awonongeke, chifukwa, monga momwe tikudziwira, mafuta a catabolism amapezeka pokhapokha kukhalapo kwa oxygen, ndipo makamaka momwemo, kugwira ntchito mwakhama ndikupitirizabe.
Tsopano pita ku gawo la mphamvu la masewero olimbitsa thupi Marina Korpan:
- Timabwereza zovuta za kupuma mofulumira popanda kupuma, timagwirizanitsa manja ngati mawonekedwe a chifuwa patsogolo pa chifuwa. Ichedwa kwa masekondi angapo. Zochitazo zimatchedwa "Diamond", cholinga chake ndi kulimbikitsa mabiceps ndi minofu ya pectoral.
- Timabwereza kupuma, kwezani manja kumbuyo, kuchepetsa ndi kuwongolera kwa masekondi pang'ono. Ntchitoyi imalimbitsa minofu ya triceps ndi triceps.
- Timabwereza kupuma, timayambitsa timadzi tawiri ndipo timachepetsa manja pazitsamba pamsana. Timakonza magetsi.
- Zochitika zonse za Korpan gymnastics zikubwerezedwa kasanu.
Phindu lalikulu kuposa maonekedwe ena ndi kuti simukusowa kugula zida zamtengo wapatali, thupi lanu lokha lidzafunika, pomwe gawo lirilonse lidzakhala langwiro. Zovuta za gymnastics za Marina Korpan zimatenga mphindi 20 mpaka 25. Gwirizanani, thanzi lanu ndilofunika kuti mupereke kwa iye theka la ora?
Marina Korpan imatsimikizira zotsatira zowoneka mu sabata. Koma pazimenezi musamangophunzitsa, koma mwapang'onopang'ono musinthe makhalidwe anu.
Kuchita masewera olimbitsa thupi ndi koyenera kwa anthu a mibadwo yonse ndi luso la thupi. Zimathandizanso, kwa amuna ndi akazi. Simudzasowa mphamvu zambiri, koma kuti mudziwe njira yoyenera kupuma, mukufunikira khama pang'ono komanso kuleza mtima.