Kutenthetsa thupi lonse

Sikosangalatsa kuvulaza mkono wako. Sikuti zimangoyambitsa zowawa zambiri, zimakuchotsani pamasewera. Nthawi zambiri zimachitika ngati simungakwanitse. Ndiye muyenera kuchita chiyani kuti muteteze kuvulala?

Ntchito yofunikira komanso yodzitetezera yomwe imatiteteza ku kuvulala ndi kutentha. Lili ndi ntchito ziwiri. Chimodzi ndicho kukhalabe olimba komanso olimba pakusewera (kawonedwe ka nthawi yayitali), inayo ndikukonzekeretsa thupi ndi malingaliro kuti zigwire ntchito yowonjezereka pamisonkhano yathu patsiku loperekedwa (kawonedwe kakanthawi kochepa). Kuwotha n’kofunika kwambiri pa ntchito yathu moti nthawi zonse tiyenera kuchita poyamba. Ndi bwino kumathera mphindi 30 patsiku kuchita masewera olimbitsa thupi (kuphatikizapo kutenthetsa bwino) mkati mwa sabata yonse, osati kugwira ntchito maola anayi pa tsiku limodzi. Ndikudziwa kuchokera muzoyeserera kuti sikophweka kusasinthasintha, aliyense wakhala ndi zokwera ndi zotsika pamutuwu, koma simungathe kusiya.

Kwa ine, kutentha kumakhala ndi magawo 4. Malinga ndi kuchuluka kwa nthawi yomwe ilipo, ndimayesetsa kuthera mphindi 5 mpaka 15 mbali iliyonse. Timafunika mphindi 20 mpaka 60 kuti timalize masewera olimbitsa thupi.

- Kutenthetsa thupi lonse

- Kutenthetsa dzanja lamanja

- Kutenthetsa dzanja lamanzere

- Kutentha komaliza kophatikizana ndi masewera olimbitsa thupi ndi masikelo

Mu positi iyi, tithana ndi mfundo yoyamba, yomwe ikuwotha thupi lonse. Mwinamwake mukudabwa chifukwa chake mukumufunira. Ndikumasulira kale.

Powerenga zolemba za Kasia, Szymon, Michał, Mateusz ndi mine, mutha kuwona kuwonekera pafupipafupi kwa mawu oti "pumulani". Sizinangochitika mwangozi, chifukwa aliyense wa ife adawona kuti izi ndizofunikira kwambiri pamasewera ake. Mutha kukumana ndi kufooka kwamalingaliro, kufooka kwathupi, kufooka kwanyimbo (kuthamanga, kumva), ndi zina zambiri. Pamene tikusewera, kaya ndi chida chotani, timagwirizanitsa thupi lonse, osati manja ndi miyendo yokha. Chifukwa chake, limodzi ndi mfundo ya "kuchokera pazambiri mpaka zina", kutenthetsa kwathu kuyenera kuyamba ndi zolimbitsa thupi zonse.

Kwa chiyambi chabwino

Kuti tidzutse thupi lathu pang'ono poyambira, timachita izi monga m'maphunziro a PE:

1. Kuzungulira kwa m'chiuno kumanzere ndi kumanja,
2. Kuthamanga kwa torso kumanzere ndi kumanja,
3. Zigulu 10.

Ngati mukumva kufunikira kochita masewera olimbitsa thupi (miyendo, kumbuyo, ndi zina zotero), ndikukutumizirani ku webusaiti ya bodybuilding.pl komwe mungapeze malangizo a akatswiri ndi zithunzi. Ndipo tsopano tikupitilira…

Kutambasula manja

Chotsatira ndicho kutambasula manja anu. Timayima pamiyendo yowongoka, kugwirizanitsa manja, kupindika ndi kuwongola, kutambasula manja athu pamwamba momwe tingathere. Zochita zolimbitsa thupi zotsatizana ndi zaulere, chilichonse chomwe chimakutenthetsani ndikutambasula manja anu ndichabwino. Kwa ine, ndikupangira machitidwe 2 mpaka 4a kuchokera patsamba lomwe latchulidwa pamwambapa klubystyka.pl (chithunzi 2 mpaka 4a)

mapewa

Nthawi ina, ndikanati, "Kodi mapewa akukhudzana bwanji ndi kusewera kwanga kwa bass?" Lero ndikudziwa kuti ali ndi wamkulu. Ndendende kuchokera kumalingaliro azachipatala, sindingathe kunena momwe zimawonekera, koma mwanjira ina phewa limalumikizidwa ndi chigongono ndi tendons, ndi chigongono ndi dzanja. Tikakhala ndi slouch kapena kukhala ndi kaimidwe koyipa, phewa limakhala pamalo osiyana ndi momwe liyenera kukhalira. Izi zingapangitse tendon mu chigongono kudumpha (kumverera kwamagazi kosasangalatsa komanso kupweteka). Ndipo izi si mapeto, chifukwa dzanja limachepetsa kusinthasintha kwake, zomwe zimapangitsa kuti dzanja livutike. Tsoka ilo, ndakhala ndikulimbana ndi vutoli kwakanthawi ndipo limakhudza masewerawa kwambiri. Koma musakhale okhumudwa, ndimangofuna kukuwuzani kuti ndikofunikira kumvetsera.

Chabwino, komano momwe mungagwiritsire ntchito mapewa?

Mwinamwake njira yosavuta ndiyo kupita kumalo ochitira masewera olimbitsa thupi ndi dziwe losambira, monga ndanenera mu Chilichonse Chimayamba Mumutu Wanu. Pankhani ya kutentha komweko, ndikubwerezanso ku webusaiti ya klubystyka.pl ndi chithunzi 5, pamene chirichonse chikufotokozedwa bwino.

Wrist 

Pamanja, ndili ndi zolimbitsa thupi ziwiri zosavuta, koma zothandiza kwa ine:

1. kumasula manja - kutsitsa manja momasuka ndikuwagwedeza kangapo
2. kuzungulira kwa dzanja - timagwirizanitsa manja athu pamodzi ndikuyenda mozungulira kumanzere ndi kumanja

Ngati tipereka mphindi ziwiri kapena zitatu ku zochitika zomwe tazitchula pamwambapa, zidzakhala zokwanira. Mu positi yotsatira, tikambirana za kutambasula zala ndi manja. Izi zidzakhala zolimbitsa thupi makamaka ndi mabass, komanso popanda izo. Kubwereranso ku positi yamasiku ano, kumbukirani kugawana zomwe mwakumana nazo mu ndemanga!