Zochita za mmunsi mwa atolankhani

Anthu ambiri zikukangalika kufunafuna Zochita za mmunsi mwa atolankhani ndi kuyesa kumangitsa izo. Ndipo si anthu ndi kulemera muyeso, ambiri Taphunzira amakhulupirira kuti ndi zolakwa malowa kuti ayenera kudzudzulidwa. The mmunsi mwa atolankhani ndi kovuta kugwira ntchito, chifukwa m'chilengedwe analandira kudzikundikira Zhirkov ndi mphamvu pano. Komanso, inu kuchita Zochita kwa pamimba wanu m'munsi, inu muyenera kusintha zakudya zawo zonse, akuchotsa izo mafuta onse, ufa, wokoma ndi kusuta komanso kuchita cardio Zochita.

Nthawi zambiri, lonse m'munsi ABS ndi chigawo chimodzi cha mwachindunji minofu m'mimba. Pachifukwa ichi m'pofunika kuchita Zochita za mmunsi mwa atolankhani ndi onse minofu yake. Kukhazikitsa njira m'pofunika kusamala, chifukwa njira yolakwika kuti aphunzire zinadzala ndi nsautso, makamaka lumbar msana.

Kodi kuphunzitsa atolankhani? Kugonera nsana wanu, kupewa kupinda pa m'chiuno, pazipita retract m'mimba ndi kumangitsa wanu glutes. Choncho inu analekanitsa mmunsi mwa atolankhani, popanda ntchito m'chiuno flexors. Musati yomweyo kufuna kuchita kubwereza ambiri, chinthu chachikulu si kuchuluka koma quality, dekhani, chirichonse adzabwera ndi nthawi. Ngati, pamene kugwedezeka atolankhani, inu samaona kugirigisha akupsya minofu ya pamimba, ndiye mukugwira Zochita kwa cholakwika m'munsi m'mimba. Ngati miyendo atatopa kwambiri, ndiye inu kuthandiza nokha kuti ntchito chifukwa m'chiuno flexor, ndithu molondola akuchita Zochita za mmunsi mwa atolankhani. Anatambasula amathandiza zotsitsimutsa.

Chiwerengero chachikulu kwambiri kukukhala ndi kubwereza nthawi 20 30 adzakupatsani zotsatira zabwino, koma kumbukirani kuti chilichonse chiyenera kuperekedwa nthawi, kuyamba ndi njira imodzi, pang'onopang'ono kuwonjezera chiwerengero asanu. zosokonezeka Permanent zolimbitsa thupi ndi zofunika, monga minofu m'mimba anu azolowere katundu.

Ndiyeno, potsiriza, wokhulupirira pa mmunsi mwa atolankhani:

1. Vis pa mowa kukweza mapazi. Kwezani miyendo m'mwamba pang'onopang'ono mkulu ngati n'kotheka, motero kufewetsa mafupa m'mawondo. Pa chimbuzi cha maondo anu akhale pa bere masekondi angapo, kugwira mu udindo uwu, ndiye pang'onopang'ono kuchepetsa miyendo yanu pansi. Mungakweze miyendo anaweramuka, koma ndi ovuta kwambiri. Mu chimake ichi, zala zanu ayenera kukhudza crossbar.
2. Movement mapazi bwalo. Bodza pa nsana wanu, miyendo kutsina pamodzi, ndi maondo pa kumathandiza kupeza ngodya zabwino ufulu pansi. Manja pansi, manja pansi matako ndi kuchepetsa kumbuyo mwamphamvu ndi pansi. Limbitsani miyendo kutsogolo kupita m'tsogolo pa ma degree 45 kuchokera pansi, ndipo nthawi yomweyo, popanda Imani, kuchepetsa iwo pansi, kupinda ndi kukoka mawondo ake m'chifuwa ake. Onetsetsani kuti mapazi nthawi zonse yafupika osati kukhudza pansi. Kenako abwereza chinthu chomwecho zosiyana. Chitani ngati "njinga" okha miyendo nao pamodzi. Yambani ndi kubwereza khumi iliyonse malangizo, ndi nthawi kuwonjezera chiwerengero chawo.
3. Miyendo kupatula. Pang'ono ndichotse pa mawondo ndi asonkhane miyendo tukulani, ndi kuyika manja ake m'mbali, kanjedza pansi. Masamba ndi makhwatha ayenera mwamphamvu mbamuikha pansi. Kuchepetsa mwendo lamanzere ndi lamanja, kusunga masamba ndi manja pansi. Ngati Margolis Wheel chimakupangitsani inu mosavuta kusokoneza izo, atagwira mpira pakati pa miyendo, akakolo atavala weighting wapadera.
4. zolimbitsa wina ogwira mtima zimathandiza kuthetsa vuto la mmene kuchotsa mmunsi mwa pamimba, onse yaitali odziwika "lumo". Kunama pansi, mwamphamvu akanikizire m'munsi wanu ukhale pansi ndi kuyamba nthawi kuti amudzutse ndi miyendo m'munsi ndege umodzi, ndipo kenako kuwoloka miyendo yanu ndi chimodzi pa zina mu yopingasa. Miyendo m'munsi ndi adatchithisira pansi, m'pamenenso ndi aluso thupi. Khalani diso pa m'chiuno!

Mwa kutsatira malamulo amenewa, mudzatha pa nthawi moonetsera atolankhani lanu lamphamvu.