Kuchita masewera olimbitsa thupi ndikosavuta komanso kosangalatsa: nayi momwe mungachitire kunyumba, ndi masewera olimbitsa thupi komanso mapindu omwe mungakhale nawo.
Kuchita masewera olimbitsa thupi kosangalatsa ndikothandiza, kosavuta komanso kosiyanasiyana.Elastics kwenikweni ndi chida chaching'ono chabwino chochitira masewera olimbitsa thupi ngakhale pakulimbitsa thupi kunyumba: mutha kuzigwiritsa ntchito kunyumba, kuvala malo ogulitsira mukapita kumalo olimbitsa thupi kapena kubweretsa nanu ngakhale panjira kapena patchuthi kuti musataye mtima. zolimbitsa thupi zomwe mumakonda.
Ndi ma elastics mutha kupanga masewera olimbitsa thupi angapo: kumveketsa zigawo za minofu, monga mikono kapena miyendo;Monga kupewa ngati mukuchita masewera ena, monga kuthamanga kapena kupalasa njinga;Kuwotcha musanachite masewera olimbitsa thupi kunyumba kapena kumalo ochitira masewera olimbitsa thupi;Kwa masewera olimbitsa thupi a postural kapena maphunziro monga yoga kapena pilates.
Zolimbitsa thupi zotanuka zimawonetsedwanso kwa aliyense, kuphatikiza ana ndi okalamba, ndipo alibe zotsutsana.
Pachifukwa ichi zingakhale zothandiza nthawi zonse kukhala ndi zolasitiki pafupi: zimadula pang'ono, zimatenga malo pang'ono, zimakhala nthawi yaitali ndikukulolani kuti mupange mlingo woyenera wa kayendetsedwe ka tsiku ndi tsiku ngakhale ndi nthawi yochepa.
Zolimbitsa thupi zolimbitsa thupi: Zomwe mungagwiritse ntchito
Pali mitundu 3 ya malamba yogwiritsidwa ntchito polimbitsa thupi.
Zosavuta kwambiri ndi zotanuka, zowonda komanso zokhuthala pakati pa 0,35 ndi 0.65 cm, zomwe zimatha kukulungidwa.
Amagulitsidwa mumitundu yosiyanasiyana, yomwe imagwirizana ndi mphamvu zosiyana: kawirikawiri zakuda ndizo zomwe zimatsutsa kukana kwambiri, zofiira zimakhala ndi mphamvu yapakati ndipo zachikasu ndizochepa kwambiri.
Elastic band YRX kulimba
Kenako pali magulu amphamvu, owoneka bwino kwambiri (pafupifupi 1.5 cm), okhuthala komanso aatali (ngakhale mpaka 2 metres) omwe amagwiritsidwa ntchito mu yoga ndi ma pilates, komanso ngati chothandizira pamapulogalamu ophunzitsira ogwira ntchito monga crossfit.
Power band YRX kulimba
Pomaliza, pali machubu olimbitsa thupi, omwe ndi machubu zotanuka okhala kumapeto kwa mbedza zomwe zogwirizira kapena zomangira mphete zimatha kukhazikika kuti ziwagwire kapena kumanga chiwalo (mwachitsanzo ku bondo kapena bondo).
Fitness chubu YRX kulimba
Kugulitsidwa mu zida ndi machubu zotanuka osiyanasiyana amitundu yosiyanasiyana, kutengera kukana;Izi zitha kugwiritsidwanso ntchito polimbitsa mphamvu kapena kukana komanso kutambasula kapena kuyenda molumikizana.
Momwe mungagwiritsire ntchito bandi zolimbitsa thupi zotanuka pophunzitsa
Gwiritsani ntchito zolimba zolimba kuti muphunzitse ndizosavuta komanso zothandiza.Chothekera ndikukonza gulu la zotanuka ku zopinga, monga msana kapena nyumba yachifumu, ngati tidzipeza tokha mu masewera olimbitsa thupi, kapena chithandizo chilichonse chokhazikika kunyumba, kuchokera ku chowotcha mpaka ku khola la chitseko chotsekedwa.
Pamene Power Band yakhazikitsidwa, tikhoza kumangirira ku luso limodzi kapena ziwiri, zomwe ndife manja, mapazi, mawondo kapena zigongono.
Panthawi imeneyo titha kugwiritsa ntchito njira ziwiri zoyambira: kukokera kwa iye (kusuntha kwapakati) kapena kudzichotsa (eccentric movement).
Zochita zolimbitsa thupi ndi magulu a labala kuti muzichita kunyumba
Zitsanzo zina?Ndi zotanuka zomwe zimamangiriridwa pachitseko cha chitseko chomwe timayikidwa kutsogolo kwake, akugwira gulu lotanuka ndi manja a 1 kapena 2, ndikumakokera kwa iye ponyamula manja ake pafupi ndi chifuwa chake: ndizochitika zofanana ndi wopalasa bwino. Mikono ndi thunthu.
Kapena amakonza zotanuka m'munsi mwa chotenthetsera kapena mapazi a kabati yakukhitchini, imayikidwa ndikupereka mapewa kuti ikhale yovuta, imalowetsa phazi mu zotanuka ndikukankhira mwendo wotambasulidwa kutsogolo (zochita zolimbitsa thupi zapamwamba kuti zimveke Miyendo. ndi matako, omwe amathanso kubwerezedwa podziyika yekha ku cholepheretsa ndikukankhira mwendo kumbuyo).
Zochita zolimbitsa thupi zokhala ndi ma elastics aulere
Kuthekera kwina kwa masewera olimbitsa thupi otanuka ndikugwiritsa ntchito zingwe zotanuka popanda kuzikonza ku chithandizo chilichonse koma kugwiritsa ntchito thupi laulere.Mwachitsanzo amatha kugwidwa ndi manja awiri ndikupumula manja ake;Kapena, atakhala pansi, atatsamira mapazi ake atagwira miyendo yake anasonkhanitsa ndiyeno kumasuka zotanuka ake.
Komabe, pali masewera olimbitsa thupi ambiri, omwe amapezekanso pa intaneti, kuti aphunzitse ndi zoyala.
Kodi amapindula bwanji ndi ma elastics?
Kuti mumvetse phindu lomwe mukuphunzira ndi ma elastics muyenera kudziwa pang'ono monga momwe magulu a rabala amagwirira ntchito.
Ndipo ndizosavuta: magulu otanuka, mosasamala kanthu za mtundu, amatsutsa kukana kwapang'onopang'ono, ofooka kumayambiriro kwa kayendetsedwe kake ndipo nthawi zonse amakhala amphamvu ngati makatani a gulu lotanuka.
Ndizosiyana kwambiri ndi zomwe zimachitika ndi zolemetsa zilizonse, mwachitsanzo tikamagwiritsa ntchito zowongolera kapena zotchingira, zomwe zimafuna kuyesetsa kwambiri kumayambiriro kwa kayendetsedwe kake kuti tisunthire chinthucho ndikugwiritsa ntchito mphamvu yoyamba.
Kusiyanitsa kumeneku kumaphatikizapo zotsatira zabwino kwa iwo omwe amapanga masewera olimbitsa thupi ndi elastics.
Choyamba ndi chakuti kugwiritsa ntchito zotanuka zolimbitsa thupi sikupweteka kwa tendon ndi mafupa ndipo minofu popanda chiopsezo cha kuvulala ikhoza kupangidwa.
Chachiwiri ndi chakuti aliyense akhoza kusintha mphamvu ya masewera olimbitsa thupi pogwiritsa ntchito luso lawo ndi zolinga zawo: kukankhira kapena kukoka zotanuka mpaka kumapeto ntchitoyo idzakhala yovuta kwambiri, kuyimitsa pang'ono kudzakhalabe kothandiza koma kumachepetsa nkhawa.
Kubwereranso kwachitatu kwabwino ndikuti ma elastics amatsutsa kukana m'magawo onse awiri, ndiye kuti, pamene mukuwasamalira kuti mukawamasula.M'malo mwake, ma elastics onse amaphunzitsa gawo lokhazikika komanso gawo la eccentric, kapena minofu ya agonist ndi antagonist, ndi zopindulitsa zambiri komanso pakuzindikira komanso kuwongolera kuyenda.
Chotsatira chachinayi chopindulitsa cha kugwiritsidwa ntchito kwa elastics ndikuti kuthamanga ndi nthawi zambiri zomwe masewerawa amachitira: kuchokera pang'onopang'ono kuwongolera kayendetsedwe kake (kothandiza mu gawo lokonzanso kuchokera kuvulala kapena kupewa) Mofulumira ngati mukufuna kupanga. toning (ngakhale ndi gawo la aerobic).
Nthawi yotumiza: May-10-2022