Zochita Pansi Pofufutira: Momwe Mungakhalire, Mapindu, ndi Zambiri

Zamkati

• Momwe mungachitire izi
• Yesani mtundu wopanda kulemera
• Yesani kukweza mwendo wowongoka
• Zovuta
• Ubwino
• Kodi kupewa zolakwa wamba
• Kutenga

Mukufuna kupukuta pansi ndi izi - zenizeni.

Zoyeserera pansi ndizochita masewera olimbitsa thupi ovuta kwambiri "300". Ndi zomwe wophunzitsa Mark Twight adagwiritsa ntchito kukwapula omwe adasewera mu 2016 "300" mu Spartan mawonekedwe.

Imayang'ana magulu angapo amisempha nthawi imodzi, monga maziko, mikono, mapiko amchiuno, ndi malo ovuta kufikako, monga oblique.

Pitirizani kuwerenga kuti mudziwe zambiri za zochitikazi, njira yoyenera, ndi maubwino ake.

Momwe mungachitire izi

Mwa mawonekedwe ndi maluso oyenera mukamawapukuta pansi, ndikofunikira kuti mayendedwe azisunthika ndikuwongoleredwa. Mungayambe pogwiritsa ntchito barbell yokha kenako pang'onopang'ono onjezerani mbale zolemera mukamakula.

Pogwiritsira ntchito barbell, gwiritsani ntchito kutchulidwa. Izi zikutanthauza kuti dzanja lanu limadutsa pamtengo ndikukhala ndi zikwama zanu pamwamba. Kumbuyo kwa dzanja lanu kuyenera kukuyang'anani.

Kugwira bwino ndikofunikira popewa kuvulala kapena kupsyinjika.

Kuti mukhale wolimba kwambiri, mugone pansi pomwe zilipo.

1. Yambani mwagona kumbuyo kwanu, komwe kumatchedwanso supine position, muli ndi cholembera cholemera kapena cholemera m'manja mwanu, manja anu atatambasulidwa bwino, paphewa pamwamba pa chifuwa chanu. Umu ndi momwe mungasungire barbell gawo lotsatira.
2. Gwiritsani ntchito mayendedwe olamulidwa kuti muwongoke ndikufinya miyendo yanu palimodzi, kenako muwakweze ndi kumanzere kwanu.
3. Lembetsani kumbuyo mpaka pakati.
4. Kwezani miyendo yanu kumanja ndikubwerera pansi kuti mukwaniritse rep.
5. Lembani maulendo 8 mpaka 10.

Kaya mukufuna kuti zolimbitsa thupi zikhale zosavuta kapena zovuta, pali mitundu yambiri yazopukutira pansi.

Yesani mtundu wopanda kulemera

Pochotsa zolemera, zolimbitsa thupi zimakhala zomwe zimadziwika kuti "chowombera chowombera katatu."

Momwe mungapangire chowombera chowombera chamafunde atatu:

1. Yambani mwagona chagada chonchi "T". Izi zikutanthauza kuti miyendo yanu imatambasulidwa ndipo manja anu ali mbali.
2. Pindani mawondo anu kuti afike m'chiuno.
3. Yesetsani m'mimba ndikutsitsa miyendo yanu pang'onopang'ono pansi kumanzere kwanu.
4. Lonjezerani mwendo wanu wakumanja poyenda.
5. Malizitsani kukankha katatu, kuchita zomwe mumakumana nazo nthawi iliyonse yomwe mumachita.
6. Bwererani pamalo oyambira pokweza miyendo yanu kumbuyo.
7. Pangani zida zomwezo kumanja.
8. Pitirizani kwa mphindi imodzi.

Yesani kukweza mwendo wowongoka

Uku ndikusiyana kwina komwe sikufuna zolemera zilizonse. M'malo moyendetsa miyendo mozungulira, mumangowakweza ndi kuwatsitsa.

Popeza pali chidwi chachikulu pa abs, onetsetsani kuti mwachita nawo zolimbitsa thupi. Izi zithandizanso poteteza kumbuyo.

1. Yambani mwagona chagada pamalo apamwamba. Ngati simukugwiritsa ntchito mphasa, mutha kuyika manja anu pansi pamiyendo yanu ndikanjenjemera pansi kuti muthandizidwe.
2. Kuyendetsa miyendo yanu molunjika ndi kufinya palimodzi, pang'onopang'ono kwezani miyendo yanu kumwamba ndikutsikira kumbuyo komwe mumayambira.
3. Lembani magawo atatu a maulendo 10.

Zovuta

Ngati mukufuna kuwonjezera zolemera pakukweza mwendo wowongoka, mutha kugwiritsa ntchito zolemera zopepuka za akakolo.

Ubwino

Minofu yogwira ntchito panthawi yopukutira pansi:

• pachimake
• erector spinae (kumbuyo kwenikweni)
• zokakamiza
• zotulutsa (pachifuwa)
• mikono
• miyendo

Mndandandawu, zopukutira pansi ndizothandiza kwambiri pakupanga maziko olimba. Kukhala ndi abwenzi otopetsa kumapangitsa ntchito za tsiku ndi tsiku kukhala zosavuta, monga kutola kena kake pansi, kutsuka mbale, kapena kukhala pampando.

Strong abs itha kuthandizanso kukonza momwe mukukhalira komanso kukuthandizani kupuma bwino.

Kuphatikiza apo, zopukutira pansi ndizothandiza kutenthetsa maondo anu, kuwonjezera kuyenda, ndikukhazikika kumbuyo kwanu.

Kodi kupewa zolakwa wamba

• Nthawi zonse tambasulani. Kuchita izi kumachepetsa kuuma kwa minofu, kupewa kuvulala, komanso kumathandizira kufalikira.
• Osadumpha chisanu choyenera. Popeza kutseguka kwa minofu yambiri panthawiyi, kutambasula minofu kumachepetsa kupsyinjika ndikuthandizani kupumula.
• Osakweza zolemetsa kwambiri. Popeza mudzakhala mukumenyera mutu wanu pachifuwa panthawi yonse yochita masewera olimbitsa thupi, yambani ndi kulemera komwe kumakhala kosavuta. Pang'onopang'ono pang'onopang'ono pamene mukukulira mphamvu.
• Khalani ndi wowonera. Pofuna kusamala kwambiri, mungafune kuti wina akuwoneni nthawi yochita masewera olimbitsa thupi.
  Cheza. Kuti mupeze zopukutira pansi, mutha kuyesa kusiyanasiyana koyamba. Kuti muchite izi, khalani pamtengo wokoka ndikukweza mapazi anu mbali imodzi yamapewa anu kuti mumalize kuyambiranso. Bwerezani.
• Sungani msana wanu bwino. Popeza mukugona pansi pa masewera olimbitsa thupi onse, mutha kuyika mphasa kuti muthandizire kumbuyo. Muthanso kuyika manja anu kunsi kwa matako anu ndikungoyang'ana pansi nthawi iliyonse mukamadumpha zolemera.
• Pindani mawondo anu. Mukawona zovuta zilizonse kumunsi kwanu pakukweza mwendo wowongoka, pindani mawondo anu m'malo mwake.
• Kumbukirani kuyima. Nthawi zonse lekani kuchita masewera olimbitsa thupi ngati mukumva kupweteka kwakumbuyo.
  

Kutenga

Sungani thupi lanu lonse kuti likhale lokhazikika powonjezerapo zofufuta pansi pochita masewera olimbitsa thupi.

Ndi njira yovuta, koma yothandiza yowonjezera mphamvu chifukwa imalunjika magulu angapo am'mimba nthawi imodzi.

Oyamba kumene atha kupindula poyambira ndi kusiyanasiyana kwa zolimbitsa thupi, monga kukweza mwendo wowongoka kapena kungosiya zolemera.

Mungafune kulankhula ndi dokotala musanayambe kuchita masewera olimbitsa thupi, makamaka ngati mumamwa mankhwala aliwonse kapena muli ndi pakati.