Bodyflex ndi njira yabwino yochepera thupi kwa mphindi 15 patsiku, yopangidwa ndi American Greer Childers. Mlengi wa zovutazo anali mkazi wamba yemwe anabala ana atatu ndipo, monga mwachizoloŵezi, anakula mafuta osadziwika. Iye sanafune kuvomereza zenizeni izi, ndipo adayambitsa njira yake ya chikhalidwe, chomwe chikugwirizana ndi onse omwe sankachita nawo masewera. Childers anapanga dongosolo la thupi, lomwe silinayambe kulemera, koma zikwi za anthu kuzungulira dziko lapansi. Zonse zomwe mwazisiya ndizoona mphamvu ya oxygen yozizwitsa!
Chofunika cha malangizo
Muziwalo zathupi zimagawidwa mu:
- isotonic (magulu angapo a minofu amagwira ntchito kamodzi);
- isometric (kulimbikitsa kuthamanga kwa gulu limodzi la minofu);
- zochitika zochepetsera minofu inayake.
Panthawi yophunzitsidwa, kupuma kwakukulu (m'mimba) kumaphatikizapo kuchedwa kwa masekondi angapo. Pomwe mukuchedwa kupuma, mitsempha yanu imadzazidwa ndi carbon dioxide, zotsatira zake, mutatha kutulutsa mpweya, ziwiyazo zimakula kwambiri ndipo zimatha kutulutsa mpweya wambiri. Ndipo timafunikira mpweya wokhala ndi mafuta othandiza.
Magulu a minofu ndi chiyambi cha maphunziro
Thupi la bodyflex lili ndi machitidwe opangira mafilimu ndi miyendo, manja (biceps ndi triceps), komanso chifuwa. Mutha mphindi 15 patsiku kuti mukaphunzire, koma nthawi zonse ndizofunika pano: tsiku lililonse popanda kusungirako malo. Mphindi 15 izi zidzakuthandizani kwambiri kuchepetsa chilakolako chanu, nthawi zina mumamva ngati mukugwedezeka m'mimba, kapena pali kuukiridwa kwapadera - zonsezi ndi zachibadwa.
Marina Korpan
Mu hemisphere yathu, kufalitsa kwa thupi zolimbitsa thupi kumachitika ndi Marina Korpan. Iye anawona thupi lake zotsatira za mafuta oyaka ndi machitidwe a bodyflex ndi oxysize ndipo tsopano zimathandiza kuchepetsa kulemera kwa amayi omwewo omwe ali ndi vuto lolemera, lomwe iye anali mwiniwake.
Zochita
Sitidzayambira ndi zochitika zapamwamba zogwiritsa ntchito zolemberana zazing'ono, tiyambanso ndi maziko ophweka a Marina Corpan.
- Timayika milomo ndi chubu, timatuluka ndipo timayimitsa pamimba msana.
- Timatulutsa mphuno yambiri ndipo nthawi yomweyo timapweteka m'mimba.
- Timatseka milomo yathu ndikupanga mpweya wolimba ndi wofuula mpaka kumapeto. Tsegulani kwambiri pakamwa panu ndipo muzimasuka kutulutsa mawu kapena kufuula.
- Timagwadira pansi, kumbuyo kumbuyo, ndikukakamiza m'mimba kumsana. Sitimapuma masekondi 8-10.
Tsopano ife timabwereza zovuta zonse ngati zathunthu, ndipo kumapeto timapanga mpumulo wamba kupuma ndi kutulutsa. Kenaka, tidzachita masewera olimbitsa thupi, tisanayambe kubwereza kupuma.
- "Diamondi" - timagwirizanitsa manja pamlingo wa chifuwa, zala zimakhudza ndikupanga daimondi yopeka. Kuchita masewera olimbitsa thupi kumapangitsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda.
- Pambuyo kupuma, kwezani manja anu mmbuyo ndi mmwamba, monga mapiko, sungani malo kwa masekondi pang'ono. Kuchita masewera olimbitsa thupi kumapereka katundu pa triceps minofu ndi triceps.
- Timapanga timagulu kuchokera m'manja m'manja, timasunga mikangano m'manja mwathu. Timakhala ndi mabala a biceps ndi a deltoid.
Zochita zonse zimachitidwa musanadye, nthawi zisanu. Ngati mukuchita bodyflex ngati masewera olimbitsa thupi, pitani pazanja zopanda kanthu.
Zakudya
Malinga ndi dongosolo la bodyflex, sizowonjezera kukhala pa chakudya, monga kulemera kumene kutayika kudzera mu zakudya kudzabwera posachedwa. Popitiriza kuphunzitsa, mudzazindikira kuti thupi lokha limakana chakudya chovulaza ndipo limafuna kutsika pang'ono. Dziyeseni nokha ku chakudya chazing'ono, nthawi zonse zothandiza. Kuwonjezera apo, musayesetse kuchitapo kanthu ndi "madera ovuta", adzalowanso kumbuyo, koma poyamba, muyenera kuchepetsa kulemera kwake ndikusintha kagayidwe kameneka.