Kwa amayi, lamba la pamapewa ndi thorax ndizoipa kuposa amuna. Chabwino, ndi chiyani cholakwika ndizo - inu munatha kale kufunsa. Mosasamala kanthu za msinkhu wanu wa kukula kwa msana ndi minofu ya brachial, ndi ziwalo izi za thupi zomwe zimapatsidwa katundu wolemera tsiku ndi tsiku (mwa njira, wapamwamba kwambiri kuposa makina osindikizira omwe tetezedwe).
Chowopsa kwambiri kwa minofu yopanda chitukuko chopanda chitukuko ndi wokongola pachifuwa chachikazi kuposa zazikulu. Pankhaniyi, msana wanu sulimbana ndi maola 24 ndipo umayamba kugwa pansi. Kutsika kumapita ku gehena, pali chingwe, ululu pamapera, pakhosi, scoliosis ndi kyphosis. Ndipo zonsezi chifukwa chakuti simukufuna kumvetsera kuti muphunzitse msana wanu nthawi.
Mafupipafupi ndi mlingo
Akatswiri odziwa kuti kusunga minofu ndi ubongo kumakhala koyenera, muyenera kupereka pulogalamu pamapapu anu 10-15 mphindi tsiku lililonse. Komabe, ngati kusintha kwazomwekukuwoneka kale kukuonekera, mumayamba kumva ululu pamsana, mumatopa pamapewa - ndi nthawi yowonjezera kumbuyo ndi njira zowopsa. Pachifukwa ichi, simungathe kuchita popanda kupita kukachita masewera olimbitsa thupi ndikugwira ntchito yolemetsa. Maphunziro amenewa ayenera kukhala "okonzeka" kamodzi pamlungu.
Zochita
Pomwe maphunziro athu amakono a anyamata akuyenera kuti azipeza zofunikira - zong'onong'ono, mabala ndi zina zomwe zimagulidwa kunyumba ndikuzichita nokha, kapena kugwira ntchito ndi "zitsulo" muzochita masewera olimbitsa thupi.
- Limbikitsani "Arnold" - nyuzipepalayi ikukhala ndi zokometsera. Timalowetsa manja, kumayambiriro - malo osokoneza manja, okwera mmwamba mwa mapewa. Manjawa amatembenuzidwa mkati. Kuchokera pa malo awa, kwezani manja anu, kuwongoka ndi kuwululira iwo - 4 maselo 15 a kubwereza.
- Pa zochitika zotsatira, tikufunikira bar ndi khosi. Iwo amaika chidwi chawo kumbuyo ndi mitsempha ya corset, chiuno sichigwa, mimba imatengedwa. Malo oyambira - moyang'anizana ndi counter, ife timatenga fretboard ndi manja onse awiri. Timagwira khosi paphewa ndi kukanikiza pamphuno, kutambasula manja athu kumbuyo kwa mutu - magawo 4 a kubwereza 12-15.
- Kusuntha kwa manja ndi dumbbells - timatenga manja onse awiri, kuchokera pamlingo wophatikizana, timayendetsa manja kumbali, msolo ndi wowongoka. Pamene mukukweza pang'ono kupukuta dumbbells. Osasuntha manja anu, pang'onopang'ono minofu iyenera kukweza zolemera zawo - magawo 4 a kubwereza 12-15.
- Pochita masewera olimbitsa thupi, timafunikira cholemera ndi kulemera kwake. Poganizira, pang'onopang'ono uzani kulemera kwake. Zilumikizo zimayimitsidwa, kwezani mkono kufupi ndi mapewa - magawo 4 a nthawi 12.
- Zochita zam'mbuyomu, pokhapokha ngati palibe cholemera, zingasinthidwe ndi kupatsana manja ndi zilembo zazing'ono zolemetsa ndi kubwereza mobwerezabwereza.
Zofunika kwambiri
Pambuyo pophunzitsa mphamvu za mapewa a amayi, ndibwino kuti mupange maphunziro a cardio 40 minutes. Pokhapokha ndi katundu woterewu, mungathe kufalitsa mafuta ambiri, kuchokera pansi pake, posachedwa mudzawona zolembera zanu ndi mmbuyo.
Njira yoyamba ya zochitikazi zomwe mukuchita ndi zolemetsa zochepa ndipo musaziganizire. Izi ndi njira yophunzirira, yomwe mumaphunzire njira yophunzitsira, kapena kumbukirani ndi kutenthetsa minofu.
Pamaso pa kuphunzitsidwa mphamvu, ndikofunika kwambiri kuti thupi likhale lotentha, komanso kuti asamalidwe bwino. Kuphatikizana ndi chimodzi mwa zovuta kwambiri pa thupi lathu. Kusuntha kulikonse ndi kosazolowereka kumadzaza ndi kusokoneza ndi kupuma.
Ndipo chomaliziro: musatengere zochitika pambuyo pa ntchito zanu za tsiku ndi tsiku, chifukwa chakuti msana suwoneka pagalasi. Kumbuyo kolimba kumagwirizana ndi posangalatsa. Ndipo popanda wotsirizirayo simukuvomerezedwa ndi madiresi ndi zakuya ndi zamagetsi kumbuyo. Kodi ndizoyenera kudzipatula chifukwa cha ulesi?