Callanetics - kodi mumakhala wathanzi ndi chiyani?

Pakalipano, pali masewera ambiri pamasewera, omwe ali ndi ubwino ndi zovuta. Posachedwapa, anthu ambiri otchuka ndi Callanetics, omwe amathandiza kuchepetsa kulemera kwake ndikuthandizira kuti thupi lonse likhale labwino.

Callanetics - kodi mumakhala wotani?

Mawu awa amamveka ngati masewero olimbitsa thupi, omwe ndi zovuta zochitika zolimbitsa thupi zomwe zimapangitsa kuti azigwirizanitsa ndi minofu yowongoka. Chinthu chachikulu chomwe chimapindulitsa ndi kupititsa patsogolo minofu yomwe imakhala yovuta kwambiri. Mankhwala ogwira ntchito othandiza kulemera kwa thupi, kupititsa patsogolo chitukuko ndi thanzi la thupi lonse. Mtundu woterewu ndi wotchuka pakati pa nyenyezi za malonda.

Callanetics - mbiri ya chiyambi

Mtundu watsopano wa masewera olimbitsa thupi unayambira m'ma 60 a zaka za m'ma 2000, ndipo Callan Pinckney anabwera naye atabwerera kuchokera ulendo wautali. Katundu wanthawi yaitali unatsogolera kuwona kuti iye anali ndi ululu kumbuyo kwake ndi mawondo, omwe, malingana ndi madokotala, akanatha kuchotsedwa chifukwa cha opaleshoni. Msungwanayo anakana izi ndipo anayamba kupanga zochitika zomwe zachepa zovuta. Chotsatira chake, a callanetics amatsogolera ku tonus mu thupi, kulimbitsa minofu ndi kuthetsa zowawa zowawa.

Callanetics ndi yabwino

Zochita zosavuta, zomwe zimatchedwanso "zovuta," zimaphatikizapo minofu ya magulu onse. Njira yothetsera vutoli ndi callanetics kwa munthu woyenera, chifukwa ola limodzi limaphatikizapo maola angapo a aerobics. Kugwiritsidwa ntchito kwa callanetics ndi motere:

• bwino;
• zimakhudza kwambiri dongosolo lamanjenje;
• limakonza malo;
• kumachepetsa kupweteka kumbuyo ndi ziwalo;
• kumawonjezera kusinthasintha kwa minofu;
• kuchepetsa kulemera;
• amatulutsa thupi lonse.

Callanetics - zotsutsana

Ngakhale kulingalira za kuphweka kwa zochitikazo ndi phindu lalikulu, pali zolemba zingapo zomwe ziyenera kudziwika ndi kuziganizira.

1. Masewera olimbitsa thupi Callanetics sali ovomerezeka pa matenda akuluakulu okhudzana ndi mtima ndi mitsempha ya magazi.
2. Kupititsa patsogolo ntchito yophunzitsa kwa chaka ndizofunika mutatha kupaleshoni, chifukwa thupi liyenera kuchira. Pambuyo pa gawo la msuzi sizilangizidwa kuti mukhale ndi zaka 1.5.
3. Anthu omwe ali ndi vuto ndi maso akulangizidwa kuti ayambe kukaonana ndi dokotala poyamba.
4. Callanetics imaletsedwa ku mphumu , kupweteka kwa magazi ndi mitsempha ya varicose, komanso ngakhale mavuto aakulu ndi msana.

Callanetics - masewero olimbitsa thupi

Pali zifukwa zingapo zomwe zimaperekedwa zokhuza machitidwe ochita pa callanetics.

1. Ngati pali mwayi, ndibwino kuti muzichita bwino pamaso pa galasilo, kuti muyang'ane molondola kapena ayi, kuchita masewera olimbitsa thupi.
2. Kuchita masewera a kallanetike, muyenera kupuma muyimba yachizoloŵezi, monga momwe kuchedwa kupuma kumakhudzira zotsatira.
3. Pakuphunzitsani, pasakhale kayendedwe kadzidzidzi. Bwerezani zochita zolimbitsa 30-100.
4. Oyamba amauzidwa kuti ayambe ndi maphunziro atatu pa sabata, zomwe ziyenera kukhala ora limodzi. Pamene zotsatira ziri zabwino, ndiye mukhoza kuphunzitsa zochepa. Kukhala ndi mawonekedwe okwanira kwa mphindi 15. tsiku ndi tsiku.

Kutenga Callanetics

Ngati palibe nthawi yophunzitsa mokwanira masana, ndiye kuti muzichita zinthu zosavuta, zomwe ndizochita nthawi zonse, zimabweretsa zotsatira zabwino. Amapereka mphamvu za callanetics pochita masewero olimbitsa thupi:

1. Khalani pansi, pendeketseni mmbuyo ndikuweramitsa miyendo yanu. Mosiyana, yongolani miyendo, kusunga manja patsogolo panu. Pambuyo pake, tambasula manja anu ndikupitiriza kuwongolera miyendo yanu.
2. Dzipangeni nokha pansi ndi miyendo yanu yowerama. Gwirani malonda pansi. Pepetsani miyendo yanu kuti mufike pamtunda wotsekemera mu makina. Ngati izi zikuperekedwa mosavuta, ndiye kuti miyendo yanu ikhale yolunjika.
3. Tembenukani mmimba mwako ndikutambasula manja. Panthawi yomweyi pweza chifuwa chako pansi ndi mwendo umodzi. Pambuyo pa kuchedwa kwa masekondi angapo, gwerani pansi, ndi kubwereza ku mbali ina.
4. Wina wothandizira amapereka zochitika zotere: kukhala pansi, kutumiza thupi kulemera kwake kumbali imodzi ndi kukhala pamtcha. Mgugu wapansi umayenda patsogolo, ndipo winayo - akugwada paondo. Pansi iwe udzapuma ndi dzanja limodzi. Gwirani mwendo wowongoka pa kulemera kwa nthawi yochulukirapo, ndipo tsatirani zomwezo kumbali inayo.

Callanetics - zochita zolimbitsa thupi

Mu zovuta zilizonse zikulimbikitsidwa kuti muziphatikizika, zomwe mungathe kuchepetsa kuthamanga kwa minofu ndikupangitsa kuti minofu ikhale yotanuka kwambiri. Maphunziro othandizira anthu otsogolera angaphatikizepo zochitika zoterezi:

1. Ikani nokha pansi, yanizani miyendo yanu mozama momwe mungathere ndikupumula ndi manja anu. Tengani malo otsetsereka ngati kasupe.
2. Lembani kumbuyo kwanu, mutambasula miyendo yanu patsogolo panu, ndipo ikani mikono yanu kumbali kumbali. Lembani mwendo wakumanzere mumondo ndikuuwombera pamwamba. Pachifukwa ichi, scapula kuchokera pansi siyenera kuchoka. Chitani kayendetsedwe kowonongeka kumbali ya pansi. Chitani mbali ina.

Callanetics kwa mimba

Mimba yamtendere ndi makina abwino kwambiri ndi loto kwa atsikana ambiri ndipo sizili zovuta kuzigwiritsa ntchito. Callanetics kwa mimba ndi mbali zidzathandiza:

1. Lembani pansi ndikugwira miyendo kulemera kwake, kuigwedeza pa chikwama. Mukupotoza ndi kutuluka panthawi yomwe mukukweza, mutagwira manja anu kumbuyo kwanu. Pambuyo pake, kwezani manja anu ndikupitiriza kuchita masewera olimbitsa thupi.
2. Pamene muli pamalo omwewo, bwerani mawondo anu akugunda pamphuwa. Chitani masewerawa mu magawo awiri pa zowonjezera ziwiri: choyamba nyamukani mzere, mutagwire manja kumbuyo, ndikukweza mmbuyo, mutambasula manja anu.
3. Osasintha malo, yikani mwendo umodzi wopindika pamadzulo. Koperani mozungulira pang'onopang'ono.
4. Kwezani thupi ndi kupumula pamakono anu. Kwezani miyendo yanu ndi kuigwira kumbali yoyenera. Yendetsani molunjika phazi lakumanzere kapena lamanja. Pambuyo pake, yongolani miyendo ndikuwatsitsa pang'onopang'ono ndikuwakweza, osakhudza pansi.
5. Musasinthe malo, yongolani miyendo yanu, ndiyeno muwachepetse m'mbali. Muzochita izi, quadriceps ya m'chiuno imagwira ntchito.
6. Kuti mupange minofu ya oblique, callanetics imapereka ntchito yotereyi: khala wokwanira, kutanthauza kuti thupi likhale lolunjika ndi miyendo ikugwada pamabondo, ndipo kulimbikitsidwa kumangokhala pamabowo. Tengani kupotoza kwaseri, kusuntha manja, ndiye njira imodzi, kenako imzake. Pambuyo pake, sungani nkhaniyo patsogolo ndikusakaniza ndi kufalikira kwa manja kumbali.
7. Momwemonso, yongolani miyendo yanu pamodzi, ndipo sungani manja anu patsogolo panu.
8. Lembani kumbali yanu, kutsindika pa chigoba, ndipo gwiritsani dzanja lanu m'chiuno. Mu malo awa, tsambulani miyendo yonse. Chitani mbali zonse.
9. Osasintha malo, ikani pamutu wapamwamba. Kwezani mkono wanu pamwamba pa mutu wanu, mutakweza m'chiuno mwako ndikugwedeza mochuluka momwe mungathere. Pangani mbali ziwiri.

Callanetics kwa miyendo ndi ntchafu

Amayi ambiri amadandaula kuti ali ndi mchiuno chachikulu zomwe zimasokoneza chiwerengerocho, koma pali masewero olimbitsa thupi kuti miyendo ikhale yopanda madzi:

1. Khalani pansi, tambani miyendo yanu patsogolo panu. Gwirani mwendo umodzi mlengalenga, ndipo winayo - kuguguda paondo, pamene mukusunga nsana wanu pamtunda. Pangani kayendedwe ka mkati ndi kunja. Bwerezani kumbali inayo.
2. Khalani pa chiuno cha mwendo umodzi kuti shin ifanane ndi thupi. Sungani mwendo wina (kugwira ntchito) kumbaliyi yowerama pa bondo. Manja amagona pansi, akutsamira patsogolo pang'ono. Gwirani pamwamba pa pansi ndikubwezeretseni mwakhama, ngati kuti mukung'amba chidendene motsutsana ndi khoma losawoneka. Bwerezani kumbali inayo.
3. Pakali pano muli callanetics kuchita masewero olimbitsa thupi m'chiuno, zomwe mungakhale pambali panu, kutsindika pa chigoba. Gwirani mwendo wakunja molunjika, ndipo chachiŵiri - yesani patsogolo momwe mungathere pamwamba pa bondo. Gwirani nkhaniyi mosamala. Kwezani mwendo wakumtunda pamwamba pa pansi, ndipo gwiritsani katundu wolimba kwa mphindi imodzi. Bwerezani kumbali zonsezo. Pamapeto pa zovutazo, yesani kuchita masewera olimbitsa thupi .

Callanetics kwa amayi apakati

Thupi lathupi kwa akazi muzochitika sikuti limatsutsana, koma limalimbikitsanso, koma ngati liri losankhidwa bwino. Kuti mutsimikizire izi, muyenera kudziwa zomwe callanetics amapereka, kotero ndi zosavuta zochitika mungathe kusunga minofu ndi mawu, kuchotsa ululu wammbuyo, kulondola zolakwika zochitika ndi kukonzekera kubereka. Kuyamba kuphunzitsa ndikofunikira kokha ndi chilolezo cha dokotala. Kupereka zotsatira za callanetics, tikulimbikitsidwa kuti tigwirizane ndi gulu ndi katswiri, monga iye mwini payekha podbreet ntchito, kuganizira makhalidwe a thupi.