Pali mitundu yambiri yochita masewera olimbitsa thupi yomwe imathandiza kuti thupi lanu lizikhala lolimba komanso kuti likhale ndi thupi losiyana. Akatswiri amalangiza kupereka nthawi yawo yophunzitsa zochitika, zomwe zili ndi zinthu zofunika kwambiri.
Kodi masewero olimbitsa thupi ndi otani?
Malingana ndi kayendedwe kameneka, minofu ikhoza kugwirizanitsa m'njira zitatu, kotero pali kuvomberana kosavuta, koyikira komanso isometric. Pachifukwachi, mosiyana ndi zosiyana siyana, minofu isasinthe kutalika kwawo pophunzitsa. Zochita zolimbitsa thupi - izi ndizo mphamvu zowonjezera , zomwe zimapangitsa kuti minofu ikhale yovuta popanda kuyenda. Chokhazikika chawo chimakhala kuti kwa masekondi 6-12. Kuyesera kwakukulu kumagwiritsidwa ntchito kukana kukana kwa zinthu zosiyana.
Mitundu ya masewero olimbitsa thupi
Zochitika zonse zokhudzana ndi mtundu woterewu zingagawidwe m'magulu atatu. Gulu loyamba limaphatikizapo kayendedwe koyendedwe kamene kalikonse, pamene minofu imatsutsa kukana kovuta. Gawo lachiwiri limaphatikizapo masewero olimbitsa thupi omwe amachitidwa ndi zolemera, ndipo zikachitika, amatha kupuma kuti athe kupeza mavuto oyenera. Gulu lachitatu likuphatikizapo kayendetsedwe ka ntchito yomwe ntchito yaikulu imagwiritsidwa ntchito.
Kodi kuchita masewero olimbitsa thupi kumachita chiyani?
Kuchita masewera olimbitsa thupi koteroko kumapindulitsa ndipo kumapatsa mpata mufupikitsa kukwaniritsa zotsatira zabwino. Chifukwa cha maphunziro, mphamvu ya minofu ikuwonjezeka, kotero asayansi atsimikizira kuti kuwonetsa minofu ku katundu wamakono kwa masekondi asanu ndi limodzi tsiku lililonse, kwa masabata khumi zidzatheka kuwonjezera mphamvu zawo ndi 5%. Kuchita masewera olimbitsa thupi mumayendedwe a kayendedwe kake kungaganizire pazigawo zina za kuyenda, zomwe zimapangitsa zotsatira za maphunziro. Komabe pali kusintha kwa thupi ndi kusintha.
Zochita zojambula bwino ndi zabwino
Ambiri sagwiritsira ntchito chiwerengero cha chiwerengero pa maphunziro awo, motero amalakwitsa kwambiri, chifukwa ali ndi ntchito zingapo zothandiza. Ndi kubwereza mobwerezabwereza, mukhoza kuyamba njira yochepetsera ndi kuyimitsa chiwerengerocho. Izi zimatheka chifukwa chakuti mitsempha yambiri yolimbitsa thupi imayambitsidwa pa nthawi yochita masewera olimbitsa thupi, njira zamagetsi zimayambitsidwa ndipo thupi limatsuka poizoni .
Kuwonjezera apo, pali kulimbikitsa magulu osiyanasiyana a minofu. Ndikoyenera kuzindikira zotsatira zabwino za zochitika zamakono pamtima ndi magazi. Amadzipulumutsa okha ku zotsatira zovulaza za kupanikizika ndi kusunga mphamvu ya ma hormonal yomwe imayendetsa thupi. Zimathandiza odwala ali pabedi panthawi ya kukonzanso, ndipo amathandiza othamanga kuti athetse minofu ndi ululu. Kuchita masewera olimbitsa thupi kumalimbikitsidwa kuti chitukuko cha thanzi chikhalepo.
Kodi mungatani kuti muzichita masewera olimbitsa thupi?
Kuti tipeze madalitso omwe adalonjezedwa ndi kuchepetsa chiopsezo cha kuvulazidwa, m'pofunika kulingalira malamulo ofunika a maphunzirowa. Muyenera kuyamba ndi kumvetsa thupi lanu, pakapita nthawi kuti muzindikire zizindikiro zomwe zingatumize. Izi zidzakulolani kuti muime nthawi kapena ayi, kuwonjezera mphamvu. Zojambula zojambula ziyenera kuchitidwa molingana ndi mfundo zotsatirazi:
- Khama liyenera kuyendetsedwa mu thupi lonse, osati miyendo yokha, monga izi zidzakuthandizira kugwiritsa ntchito chiwerengero chachikulu cha matope.
- Musaiwale za mpweya umene uyenera kukhazikika. Ngati simungathe kupuma, ndiye imani.
- Zochita zolimbitsa thupi ziyenera kuchitidwa bwino, kupeĊµa kugwedeza.
- Kuti mupeze zotsatira, nthawizina zokwanira za njira imodzi. Izi zatsimikiziridwa ndi sayansi.
- Onetsetsani kuti mutentha kwambiri musanaphunzire kukonzekera minofu ndi matope kuti mugwire ntchito mwakhama. Izi zimachepetsa chiopsezo chovulaza.
- Yambani kuchita masewera olimbitsa thupi ndi 70%, ndipo pang'onopang'ono muwonjezere.
- Kuti mupeze zotsatira, muyenera kuzichita katatu pa sabata.
Isometric amachita zovuta
- "Plank" . Ganizirani chonama, ndikugogomezera pazithunzi. Gwiritsani thupi patsogolo pazomwe mungathere.
- Isometric push-ups . Ganizirani bodza, ndi manja anu pansi pa chifuwa chanu. Pita pansi, gwedezani zitsulo zanu mpaka masentimita 10 mpaka pansi. Chotsani malo ndipo khalani pamenepo kwa masekondi khumi. Pambuyo pokweza, pumirani masekondi pang'ono ndi kubwereza mobwerezabwereza.
- Chimake . Pali zochitika zamagetsi panyumba kuti agwiritse ntchito makina osindikizira, omwe akuphatikizapo mafotokozedwe omwe aperekedwa. Khalani pamsana panu, kwezani miyendo yanu masentimita 20, kenako, kwezani thupi kuti likhale thupi. Sungani manja anu mofanana pansi. Gwiritsani ntchito malowa kwa nthawi yaitali.
- Kulima manja . Izi ndizochita masewero olimbitsa maphunziro a deltoid. Tenga bondoli ndikuimirira bwino, ndikupatulira phazi lanu lonse. Kwezerani mikono yanu kumbaliyi musanafike pambali ndi pansi. Gwirani malowa kwa masekondi 15-30.
- Masewera motsutsana ndi khoma . Imani patali pang'ono kuchokera pamtambo ndipo muthamangire msana wanu. Pang'onopang'ono tameke mpaka mchiuno chifike pofanana ndi pansi. Mu mawondo ayenera kukhala mbali yoyenera. Khalani pamalo amenewa malinga ndi momwe mungathere.
Simulators for masewero olimbitsa thupi
Pali simulator yapadera yomwe imalimbikitsa kugwiritsidwa ntchito kwa mphamvu zamagetsi, kuyambitsa mphamvu ya magulu a minofu ndi kukulitsa mphamvu ya tendon ndi ligaments. Simulator yowonjezera ili ndi chithunzi chomwe maziko ochirikiza amachokera. Ikhoza kusuntha ndipo ili ndi gawo lokhazikika lamphamvu. Bhenchi imalumikizidwa mwachindunji ku chimango.
Pochita masewera olimbitsa thupi osiyana siyana pa simulator, pali njira yothetsera thupi linalake, ndipo imayikidwa pa chithunzi chothandizira. Chigawo cha mphamvu chimaphatikizapo ziwiri ziwiri zogwirizana ndi mphete zothandizira zokhazikika pa ndodozo. Pali njira yowonongetsera zamagetsi ndi masekondi a magetsi. Pokhala ndi ndondomeko yowimiritsa, mungathe kudzimangira nokha kuntchito.
Zojambula zojambula - zotsutsana
Mofanana ndi mtundu uliwonse wa maphunziro ndi katundu wolimba, pali zotsutsana zomwe zili zofunika kuziganizira. Pofuna kuganizira mavuto omwe angakhalepo chifukwa cha matenda aakulu, tikulimbikitsidwa kukaonana ndi dokotala kale. Kuchita masewera olimbitsa thupi sikungakhoze kuchitidwa ndi matenda a minofu ya minofu, gawo lachisokonezo ndi mavuto ndi masomphenya. Pewani kuphunzitsidwa kuyenera kukhala ndi mitsempha yam'mimba, mitsempha ya mphumu ndi mphumu.
Kawirikawiri, pokhala ndi mavuto ngati amenewa, mumangofunika kuchepetsa katundu kapena kutenga zochitika zolimbitsa thupi. Ndikofunika kuganizira kuti ngati kayendetsedwe kazomweku kakuchitidwa molakwika, mukhoza kuvulala kapena kupanikizika. Akatswiri amalangiza moyenerera mphamvu zawo, chifukwa katundu wambiri angakhale ovulaza.