Kupititsa patsogolo maphunziro akhala otchuka kwambiri posachedwa. Chinthu chachikulu ndicho mwayi wokhala ndi chiwerengero chanu pa ndalama zochepa kwambiri za nthawi ndi ndalama. Zoonadi, izi ndizokopa, koma anthu ochepa okha amadziwa ndi chiyani komanso pamene chikondi ichi cha nthawi yophunzitsa chinayamba.
Chiyambi cha maphunziro apakatikati mwa zaka 90 chinayikidwa ndi Izumi Tabata. Monga momwe mungaganizire kuchokera m'dzina lake, ndiye kuti ndiye amene amapanga dongosolo lodziwika bwino la kulemera kwake - fodya wa fodya.
Tabata m'zaka zimenezo anali mphunzitsi wa timu yapamwamba yopanga maseŵera a ku Japan ndipo anali kufunafuna njira yowonetsera omenyera ake m'kanthawi kochepa. Anapeza njirayi - mphindi 4 zophunzitsira, 8 kuzungulira kwa masekondi 20. Izi zinali zokwanira kuyendetsa mafuta ku masewerawa atatha kupuma, kuti apangitse minofu yawo ndi kuonjezera chipiriro chawo chisanathe mpikisano.
Chifukwa chiyani fodya ikugwira ntchito?
Matata ndi othandiza chifukwa cha hypoxia - kusowa kwa oxygen. Pakati pa maseŵera makumi asanu ndi awiri ochepa ndi kuthamanga kwakukulu ndi kugwiritsa ntchito mphamvu zoposa zaumunthu, kugwira nawo mwakhama thupi kumasowa mpweya. Mu kuchuluka kumene kumafunikira, si. Choncho, ataphunzira, nthawi yowonjezera imayamba - mapapu amatenga mlengalenga, ndipo popanda kuzindikira, tikuchita mafuta otentha.
Magazi a okosijeni amalowa m'thupi lililonse la thupi ndipo amachititsa kumanganso misala, yomwe imapezeka chifukwa cha kugwiritsa ntchito maselo a mafuta.
Tabata imakhudza msangamsanga wa maselo ofunika kwambiri, omwe amatanthauza kuti thupi limayamba kugwira ntchito mosiyana - mafuta oyaka.
Timatenga zochitika 4, zomwe zimagwiritsidwa ntchito kwa masekondi 20. Pambuyo pa masewera olimbitsa thupi, tili ndi mphindi 10 za mpumulo. Ndipo kuzungulira gawo lililonse la zochitika za fodya kuti zisawonongeke, kawirikawiri, tiyenera kukhala ndi eyiti. Izi zikutanthauza kuti 32 amayandikira, ngati kuchulukitsa 8 kuzungulira ndi machitidwe 4.
Zochita za mtundu wa fodya kulemera
- Mizere pambali ya mapewa - chitani mapepala apamwamba. Zingwe pambali pa mapewa, mawondo samapita kupyola masokosi, kudula mikono kutsogolo ndi kuyendetsa thupi. Ndiye, tibwereranso ku IP. Muyenera kugwira ntchito pamtunda waukulu - mu masekondi 20 muyenera kupeza osachepera 22 okhalapo.
- Wonjezerani dumbbell (mungatenge phokoso mmalo mwa chingwe) - jambulani, gwirani chingwecho ndi manja anu onse pansi, chitani zowonongeka ndikugwedeza pamutu panu. Pamwamba, timatuluka.
- Börpy - tifotokozani kugona pansi, finyani kunja, dumphirani mmwamba, mutsike pansi ndi mapazi ake.
- "Khalani pansi" - pita pansi, chiuno chimagwedezeka, mawondo akugunda, mikono imatambasula pamwamba pa mutu, nthawi zonse imakhudza pansi. Tili kukweza kwathunthu ,khudza manja a masokosi. Pamene tikukweza, timayang'ana kumbuyo.
Momwemo, masewera olimbitsa thupi onse a fodya angagwiritsidwe ntchito mosiyana, monga kupanga 32 kuzungulira ndizovuta kwambiri, ngakhale zitatenga mphindi zoposa 20. Tengani malamulo tsiku ndi tsiku kuti muyambe njira zisanu ndi zitatu za zochitika zapamwamba za fodya chifukwa cha kulemera kwake, mwachitsanzo:
- Lolemba - magulu apakati;
- Lachitatu - squats ndi zolemera (dumbbells kapena zikondamoyo);
- tsiku;
- chiukitsiro - "khalani pansi".
Kotero, mu sabata mudzagwira ntchito miyendo miwiri, ndi m'chiuno, ndi manja, komanso ngakhale kukakamiza. Pomwepo, kuphunzitsidwa kwa tsiku ndi tsiku pa fodya sikudzatenga mphindi zinayi.
Ngati muchita fodya kwa tsiku limodzi, mutatha masabata awiri mudzawona kusintha kwakukulu m'thupi lanu, ubwino, komanso, kulemera. Ndipo kodi mulibe chifukwa chabwino chimenechi Mphindi 4 kapena masiku awiri?