Sei kudzidza kubata pamusoro pamatanda ka30: rondedzero zvigadzirwa, nzira uye vanorumbidza pakati nyanzvi

Mumakore achangopfuura, kufambira mberi chikamu vanhu vose zvikuru nguva yokutarisira pachavo utano hwavo. Chimwe chikuru zvinoumba hwakanaka munhu toned muviri.

Simbisa tsandanyama puranga zvakanakisisa mune kushandiswa gyms, asi kwete nomumwe anoda nguva uye mari, uye kunyange zvizhinji vanhu kuita mitambo inotambirwa kunze.

Imwe nzira kungaitwa pane makirasi panguva yokurovedza muviri ndiwo muchiitwa pamusoro chinjikira pamatanda.

The undoubted mukana chinjikira Kapuranga ndechokuti unogona gadza nayo mumba mako kana muchivanze, uye haina kutora nzvimbo zhinji. Kana usingadi kutenga yako chinjikira nemizariro, ipapo anenge ose nhandare uye ose muchivanze uchaona ichi guta zvachose vakasununguka Simulator. Nenzira, pamusoro pamatanda, haugoni chete kubata, asiwo kusimbisa abdominal netsandanyama.

Munyaya ino uchadzidza sei kudzidza kubata pamusoro pamatanda ka30.

Tsandanyama kuti kushanda kana kuita muedzo kupota

Muchiitwa pamusoro pamatanda zvakanaka kuti panguva kuurayiwa yavo haashandi rimwe tsandanyama boka, uye zvose tsandanyama ose mutumbi, uye kuchinja chatakagara, unogona kuwedzera kana kutapudza kusimba matambudziko ari imwe nzvimbo.

Saka, ngationei kuti chii tsandanyama zviri tensed kana kudhonza ari kubhawa:

• latissimus dorsi kana "mapapiro".

• Trapezoid shure tsandanyama.

• Muscle flexors uye extensors honokono (pakati kugokora uye vari brushes).

• Biceps.

• The abdominal tsandanyama sezvakanga oblique uye kutungamirira pamuchinjikwa, asiwo tsandanyama mutoro kuswatura mutumbi.

• The rwemberi nematanda deltoids.

Sezvaunogona kuona, kurovedza pamusoro Simulator ichi huchagadzirisa akawanda matambudziko ako, kunyanya kana unyanzvi yako yakarurama muedzo kupota pasi kubhawa.

Yakafanira kufema chidobi

The chikuru Kutonga kana kuita chero kurovedza - ndiwo kufema zvakanaka. Kutyora kufema midziyo kana kufambisa kukwira kwete chete kuderedza kubudirira muviri, asi mutobvu zvoutano, akadai yakanyanya kunotevera ari remuromo vertebrae uye herniated discs.

Kwakakodzera chidobi kuti muedzo kupota pasi chinjikira pakapuranga chinosanganisira zvinotevera zvokukura kufema:

• Usati watanga kuita muedzo-kumusoro, iwe tora befu, achizadza mapapu ako mhepo napo.

• Panguva muedzo kupota iwe exhale, muchisunungura napo chiedza.

Kufema kuitira ichi, iwe inishuwarenzi pachako pamusoro migumisiro pamusoro uye kubva kuwedzera vaduku netsandanyama.

Yeuka kuti chakaomesesa chikamu chipi muviri wava nechokwadi kutamba pamusoro exhale.

Chidobi muedzo kupota

Kuti kushandisa pashure makawana zvabuda zvinenge zvichitarisirwa, zvakakosha kuita chiitwa nomazvo.

Sezvo hove 30 pasina munomimina nguva zvinogoneka chete nokutevera zvose mitemo, ngatiende tinyatsoziva magadzirirwo maekisesaizi ichi:

• Bata maoko kubata ari chinjikira nemizariro, vamakazvisanangurira pachavo. Napagumwe roruoko inofanira kugara nechepasi.

• Kuchengeta kufema mitemo vanotanga kuti akasungirirwa kusvikira chirebvu wako ari nekukwirira 2 cm pamusoro kwepuranga rakachinjika. Muchiitiko chino, chero zvazvingava regai jerks. Tsoka dzako dzinofanira waitsimbirira mumwe kana zvishoma rakashama.

• Zviri zvakare nyore kudzokera pokutangira chinzvimbo.

• Dzokorora chiitwa nguva vakawanda mune masimba zvakakwana. Unofanira zvakaenzana kudhonza maoko ake norutivi rwomuviri. Regai wriggle vanokwira spurts. Kana iwe usati wakaita projected nhamba muedzo kupota vaneta, aputse chiitwa pamusoro nzira mbiri.

Pane zvakawanda mutemo mumwe

With zvishoma kukudhonzai nokukurumidza uwane kwetsandanyama uye kutsanya muedzo kupota Unganyanya Mobile uye namaoko enyu, uye saka parinouya vari kuva akasimba zvikuru, kunyange zvazvo pane iyi, tsandanyama murege kukura nokukurumidza.

marudzi kunzwisisa

Asati kudzidza kubata kusvika ka30, ngationei dzimwe kunzwisisa zvaunofanira kubhadhara vainyatsotarisirwa.

Vanhu vakawanda vanofunga kuti pane musiyano mukuru pakati sei iwe nzvimbo maoko enyu kana kudhonza. pfungwa iyi kwakaipa, nokuti vabatwa kunotema iyo tsandanyama zvikuru tisawirirane panguva yechiitwa.

Kune mhando shanu kunzwisisa:

• Narrow chatakagara yakasiyana pakuti kana kudhonza mumakwenzi chaizvoizvo chakati pamwe chete. nzira iyi washanda yakaisvonaka tsandanyama pamusoro honokono uye biceps.

• Wide kutaba kuzivikanwa ndechokuti painenge achimhanya maoko rukabata kure sezvinobvira. In pachiitwa ichi, iwe uchava ropa kuseri. Kuti tiwedzere muviri, kunzwisisa kubhawa minwe mina nokudzikisira thumbs rako kurutivi.

• Normal kutaba zvinoreva nzvimbo maoko mafudzi-upamhi kunze. Chiitwa ichi Achashanda saizvozvo vose tsandanyama dzako.

• Mixed kutaba - iri urongwa, mumakwenzi noruoko umwe, senguva dzose, apo Ukuwo iri vakamonyanisa nechomukati.

• ruvhesi kutaba - kukwesha maoko vose vakadzokera kumba.

Chii chinotadzisa kubata wokutanga wekuedza?

Kana munhu ari kure mutambo akashamisika: "How kudzidza hove pamusoro pamatanda ka30?" - unyanzvi ichi nokukurumidza, ungangotarisa Hazvizochengetwi, nokuda kuvapo anoverengeka ematongerwo:

• yokufutisa - mumwe mukuru matambudziko kuvhiringidza tightening. Munhu drawback iyi kusimudza kwete chete kurema mapfupa avo uye tsandanyama, asi yakawanda nevamwe deposits ndisingadiwi.

• Simba tsandanyama puranga. Usati kudzidza kubata pamusoro pamatanda ka30, unofanira kusimbisa tsandanyama kuti kushanda kana kuita muedzo kupota, zvose chikuru uye ebetsero.

• kururama unongotaura unyanzvi. achaita Haumbomuki kodzero aite muedzo kupota, kana zvose mapoka tsandanyama dzako vanoshanda inconsistently.

Ungadzidza kubata pamusoro pamatanda pamwe razero

Kana usingakwanisi kuita chimwe zvakakodzera muedzo kupota, unofanira zvishoma nezvishoma kuenda kukura kwemichina.

Saka, ngationei, sei kudzidza kubata pamusoro pamatanda ka30, zvishoma nezvishoma kurovedza tsandanyama zvinodiwa kuti ichi:

• Simple anorembera pamusoro pamatanda - wokutanga uye zvichida chinonyanya nyore muviri. It iri chokwadi kuti vakanga akarembera kubhawa vakaturika kwaari kwenguva yakareba sezvingabvira.

• The akaipa vaise. Pfungwa ichi kuti iwe kumhanya chete chikamu muedzo kupota wechipiri. Kuti aite izvi, unofanira kuva chakarembera wakakokonyara maoko, uye chirebvu muchiitiko ichi anofanira kuva pamusoro nemizariro, kana musingadi kuwana kubata ichi ezvinhu pachako, chinotsiva cheya kana kukumbira shamwari rubatsiro. Kubva chinzvimbo ichi, zvishoma nezvishoma udzokere pokutangira (Nya). Do 5-7 repetitions nokuda 3 seti.

• Basa aine naye. Kana achiita pachiitwa ichi uchada kubatsira mumwe. Unofanira akasungirirwa achishandisa chikwata-naye uye mabasa asina kunaka marasirwa pachako.

• Classes uri chaiyo Simulator. Izvi mhando kudzidziswa ndiyo nyore, asi kwete inoshanda chaizvo. Zvarinoreva iri yokuti muedzo-up ndee rinokosha Simulator, izvo zvinobatsira kubata mutambi kumusoro. Plus nzira iyi kuti dhigirii kubatsira Simulator zvinogona kugadziridzwa.

• Kutakura kumusoro kushandisa kumira. With kudhonza ichi iwe kuita basa iri pasi amplitude. Chinotsiva pasi chinjikira muzariro pasi cheya kana chetsoka, mira pamusoro payo uye Akakwakuka, kuvhara kubhawa chete emaoko hwakakungwa pana madhigirii 90, dovypolnite muviri chete.

Program 30 muedzo kupota

Sezvo tsandanyama richapiwa nguva achikura, itai Muchiitwa anotsanangurwa chirongwa kubudikidza zuva:

• Mash achibatsirwa dzinokosha muviri shure, maoko uye mapfudzi.

• sungisa zvatinosiita yakafara rokuona 10 nguva.

• iva nemaminitsi 1.5.

• sungisa rakamanikana rokuona 10 nguva.

• iva nemaminitsi 1.5.

• sungisa zvinopesana neizvi rokuona 10 nguva.

• Vamwe 5 - 7 maminitsi (panguva ino, unogona kuita zviitwa, regai kukanganisa tsandanyama ari maoko, shure uye mapfudzi).

• sungisa zvavaisiita kubata kufadza kangani (edza pamusoro nguva kuwedzera uwandu muedzo kupota uye 30).

Takurukura zvose zvikanganiso uye zvinhu kuti kutadzisa kwakarurama chokupika muedzo kupota tine anotsanangurwa muudzame akarurama chidobi uye akatsanangura sei, zvishoma nezvishoma kurovedza tsandanyama vauye kwaari. Zvino kuti munoziva kuti kudzidza kubata pamusoro pamatanda ka30.