Twayini kwa masiku 30. Anatambasula kwa oyamba kunyumba

Anthu ambiri akufuna kuchita amang'amba pasanathe masiku 30 maphunziro, koma si onse akutembenukira kukwaniritsa chimene mukufuna. Si nthawi zonse akufuna kuchita Zochita anthu wotopetsa kuti sitikudziwa ngakhale onse analandira kwa nthawi yoyamba. Nkhaniyi imatiuza za mmene angachitire amang'amba, kwa oyamba ndi zambiri othamanga ozindikira nthawi yaitali bwanji kudzatenga ndi chimene chiyenera kuchitidwa kukwaniritsa chifukwa positive.

Asayansi onse atapereka kokha komanso maganizo ofanana pa twayini - izo ndi zolimbitsa lipindulitsa pa thupi la munthu. Anthu amene anali wokhoza kuchita amang'amba pasanathe masiku 30, amaona ena kusintha m'thupi mwanu. Pakati pawo:

• kusintha kwa magazi ndi chimbudzi;
• normalization wa matumbo ndi ziwalo zina za m'kati.

Komanso, twayini amathandiza mwamsanga kuthana ndi mitsempha varicose, zomwe anthu ambiri kwa zaka zambiri, ndi kupereka mtima komanso ndimalimbikitsidwa ndiponso zimandipatsa mphamvu ndi zabwino.

Izi zolimbitsa gymnastic zilipo monga sportsmen wamng'ono ndi achinyamata komanso achikulire amene ali odzazidwa ndi mphamvu ndi wokonzeka kuphunzitsa. Zikatero, ngati mwachita bwino kuchita masewera olimbitsa thupi nthawi zonse, kusinthasintha kukhala mofulumira ndithu.

Nthawi yabwino kuti uzichita

Kuchita masewera olimbitsa thupi, mungachite amang'amba pasanathe masiku 30, koma olimba mabogi simunamudziwebe kuti vutoli imene yabwino kuthana ndi mbendera zawo: m'mawa kapena madzulo. M'mawa, monga ife tikudziwira, kokha minofu kuyamba ntchito ndipo ali mu mkhalidwe womasuka kwambiri. Osamalika ndi wofatsa kayendedwe pamene akuchita anatambasula Zochita mutsimikizira kukwaniritsa zotsatira zabwino. Dziwani kuti anali makalasi m'mawa angasonyeze ena kusinthasintha ali anthu.

maphunziro madzulo kuchita zambiri mosavuta chifukwa akhoza bwinobwino kuchepetsa nthawi ndi kuchepetsa nthawi kulimbitsa thupi. Tsiku zonse, ndi minofu kutenthetsa ndi kukhala, kotero kupereka ulemu wapadera kwa zochangamutsa si chofunika. Komanso, madzulo minofu angachite kuti anatambasula zochepa chowawa, n'zotheka kuti effortlessly ntchito m'madera ambiri mabvuto. Njira yabwino adzakhala Zitatero ndi masewera olimbitsa yomweyo atakhala shawa ofunda.

Maphunziro mulingo woyenera pafupipafupi

The amang'amba pasanathe masiku 30 zikhoza kukhala malamulo zonse zofunika, awa angathe kukhala pafupipafupi magawo. Munthu aliyense amasankha yokha nthawi maphunziro mulingo woyenera zochokera zolinga. Ngati cholinga chachikulu ndi kuika Tambasula wabwino kwa nthawi yochepa, m'pofunika kuti uchite tsiku lililonse kwa mphindi 40-45. Yopuma pakati pa masiku maphunziro chiyani analetsa kuyambira, conceding mutu umodzi wokha, minofu adzabwerera ku malo ake apachiyambi, ndi zofunika zonse adzayenera kubwereranso, kenako chabe kuyamba kachiwiri, "kugonjetsa ro."

Sikuti kuchita masewera olimbitsa thupi yaitali, monga chinthu chofunika kwambiri iwo - nthawi zonse. Ngati simungathe kumaliza zovuta lonse kwathunthu pa nthawi imodzi, izo ziyenera kukhala zosavuta muchigawane zigawo zingapo ndipo kuwanyamula nthawi yake yopuma. Chifukwa cha ntchito ya amenewa ndale, mungathe kupulumutsa nthawi ndi kukwaniritsa umapangitsa.

Musanayambe pansi pa chingwe, ndi Dziwani kuti mu malo oyamba n'kofunika Tambasula kwa oyamba. Kunyumba, ndi twayini akhoza kuchita oyamba onse ndi akatswiri odziwa zambiri, koma sadzakhoza kuti iyende bwino popanda Tambasula wabwino. Anthu amene amakhulupirira ndi Tambasula wabwino, kotero iwo Zochita izi kumva, koma atsopano adzayenera kuwononga khama ndi mphamvu. Anatambasula ndi zabwino zina, imene thupi wapatsidwa mphamvu pambuyo patsiku ntchito mwakhama, kotero osachepera 10 Mphindi chifukwa kuperekedwa onetsetsani.

Mitundu ya twayini ndi zida zina zofunika

Pamaso pa amang'amba pasanathe masiku 30, muyenera kuthana ndi mitundu yake. Choncho, mitundu ikuluikulu ya twayini:

1. Yopingasa (mapazi linatha mu dzanja).
2. Kotenga (phazi limodzi akubwerera, ndi patsogolo wachiwiri).

Minofu zotsatirazi ukugwirira ntchito pa amang'amba iliyonse:

• ng'ombe;
• thako;
• Long kumam'phunzitsa;
• quadriceps;
• rectus femoris.

Mwamwayi, kuchita amang'amba kuchokera zikande, safuna kuti kugula osiyana kapena olembedwa masewero olimbitsa lapansi. Kuphunzitsidwa muyenera:

• makoma;
• pansi;
• anati yoga mphasa.

Alikuwotha moto mpaka minofu

Patsogolo maphunziro aliwonse ogwira ntchito kiyi pa minofu ndi twayini kukhala mphindi 15 Tambasula. Pakuti oyamba mu twayini kunyumba anathamangira kunja, koma nthawi konzekera minofu kulipira pang'ono (za 20-25 Mphindi). Chifukwa cha ichi zochangamutsa kupambana pa chiopsezo kuvulazidwa kapena kwambiri yafupika, ndi kuchita Zochita adzapatsidwa zambiri mosavuta.

Ngakhale ndi Tambasula kwambiri pamaso pansi pa chingwe, onetsetsani kuti konzekera minofu. Thandizeni potsatira njira zochangamutsa:

• akuthamanga malo (mphindi 10);
• mapazi Mahi (15 pa lililonse mwendo);
• zovina (mphindi 10-15);
• kudumpha chingwe (mphindi 5).

Kamodzi minofu ndi kutenthetsa bwino, mungathe kuyamba anatambasula zokambirana komanso kusinthasintha. Iwo onse kupanga umodzi zovuta, amene adzakhala pa twayini kuchokera pansi mu nthawi yochepa.

"Crease"

Njira iyi ndi ambiri ndi khamu la Akatswiri. Zimatengera minofu ya ntchafu lamkati.

Atakhala pansi ndi miyendo molunjika ndi kumbuyo mosabisa kuti pang'onopang'ono pang'onopang'ono kutambasula manja anu kwa mapazi, akuponya thupi kukhala ngati otsika ngati nkotheka. Mmalo awa, kukhala zosaposa 15 masekondi, ndiyeno kubwerera ku malo poyambira. Bwerezani kukambiranako atasinthana maudindowo akhale 3 zina.

kotenga polushpagat

Machitachita olimbitsa thupi ndiwo abwino kwa oyamba. Iwo anatambasula minofu ya ntchafu mkati ndi kumbuyo.

Atakhala pansi ndi miyendo yanu ngati kuli kotheka muyenera kupasuka mu dzanja, ndipo manja kupuma pansi. Manja ayenera kukhala mu mzere ndi mapewa. Ndiye muyenera pang'onopang'ono kuchepetsa casing thupi, kutenga pansi mkono. Khalani aima amatenga za 15-20 masekondi, ndi kubwereza onse akhale 2.

awiri kupindika

Mtundu wa kupotoza ngati akazi ndi amuna onse, chifukwa iwo ntchito minofu yanu m'mimba, miyendo ndi m'chiuno.

Atakhala pansi ndi ambiri anasamukira popanda miyendo kukhotetsa bondo limodzi ndi kukoka phazi lako kwa ntchafu lamkati la phazi zosiyana. Dzanja, popenyana ndi mwendo wopindidwa adzaikidwe pa bondo anawerama ndi dzanja ena - pa khutu. Ankamtsata maondo kwa mwendo wopindidwa, ndiponso kukhala pa malo amene masekondi 15. Muyenera kuchita 2 reps kenako kusintha mbali.

kukonzekereratu

Tikafuna ndi amang'amba sizipanga kayendedwe iliyonse mwadzidzidzi. Chonde kudziwa likufika mwa ululu ndi jerks kuyambitsa kuvulala kwambiri. Ngati pa zolimbitsa amaona kubaya kapena kudula ululu thupi la ayenera kusiyidwa ndi angagwirizanitse kuti pamalowo ayezi.

Contraindications maphunziro:

• minofu choipa;
• malungo;
• kutupa mu thupi;
• mavuto olowa;
• exacerbation la matenda aakulu.

Kuyesera kuchita masewera olimbitsa thupi ili gymnastic, muyenera kugawa kulemera yake wogawana pa mapazi onse. Mawondo anawerama ndi kumbuyo ndikoletsedwa, ndipo pamene chinthu chachikulu si ambiri kubwereza, ndi zotsatira kukwaniritsa.