Njengokuba abantu uyisele cinezela? umthambo umthambo ngenxa yendimbane

Imithambo yomzimba - asimdlalo yamandulo ofuna ukuba bhetyebhetye, amandla kunye nokulungelelaniswa kakuhle zeentshukumo. Iimbaleki zoqeqesho rhoqo ingqalelo kuphuhliso onke amaqela kwezihlunu. ingqalelo oluthile abamajelo eendaba namaphephandaba, oveza kwaye ugcina ukuma, uthathe inxaxheba kuzo zonke iintshukumo kunye nemithambo. Indlela umthambo swing cinezela, ekwaziyo ukubetha, kwaye ngexesha elinye ukukhusela nabani. Izibonelelo zoqeqesho Daily ziquka iindidi olulandelenayo ezahlukeneyo, kungaphezu nje fan.

Kutheni bomzimba cinezela engxondorheni?

umthambo ezininzi ezinxulumene ne bhetyebhetye, yinto eningenakukholwa yiyo, ukuzolula, ndandifeketha na ngokukhawuleza. iimbono ezinjalo abakhuselekanga noqeqesho lwabo, equka nokuxhuma, ukwahlulwa kwazo kunye ngolwaa. Lo mfanekiso ayingqinelani yokwenene. Iimbaleki imidlalo yemihla ngemihla phantsi imithwalo enzima, ababebandakanya uqeqesho eendaba umthambo. Kutheni na ukuba ukujinga izihlunu esiswini?

1. Kuba impumelelo kwezemidlalo amakhono abalulekileyo nokunyamezela kwezihlunu, kungakhathaliseki ukuba iqela labo.
2. Cofa iifomu ezichanekileyo kunye ukuzala egudileyo, enika ubabalo semvelo kunye ukuvisisana umthambo.
3. Iiklasi isebenza unyamezelo, izakhono amandla kunye nezinye iipropati luncedo emzimbeni.
4. imithambo rhoqo igalelo yokusebenza.
5. iikhosi zeentskuku ezi zinika nokushukumisa amalunga, athi abenoxanduva ukuba bhetyebhetye kweembaleki.
6. emathambekeni ezininzi, ukujika ukujiwuza, aqukiwe kwinkqubo lwemithambo yoMzimba, zibonelelwa yi-ndaba.
7. izihlunu ngophuhliso eludongeni esiswini sikhusela izibilini neembaleki ababhinqileyo ngenxa yokwenzakala.
8. Imisebenzi yemihla ngemihla ukuxhasa kunye nokolula iinkqubo sentliziyo zokuphefumla.

Okokugqibela, kukho uphuhliso olubanzi emzimbeni komeleza inkqubo musculoskeletal kunye nefuthe kuyingenelo kwimpilo ngokubanzi.

izixhobo noqeqesho

Ukwenzela ukuphepha ukwenzakala ngexesha loqeqesho kunye negalelo elibonakalayo, kuyimfuneko ukuba athobele ngobugcisa ethile. Walandela zonke iimbaleki, kuquka umthambo. Ukusebenzisa eendaba, kungajongwanga uhlobo wayo, kwenziwa ngokungqinelana nemithetho eziliqela.

1. Kulinganiswa. Iintshukumo kufuneka ibe mpuluswa, ngaphandle uphakamisa. Kungenjalo yokulimala kunokwenzeka, kude ungakhululekanga, okanye komsipha kwezihlunu.
2. nokuphefumla efanelekileyo. Nemfuno yosasazo umthwalo abanobuchule yomntanakhe yolawulo. Lo msebenzi wenza njengoko siphefumla, ungakhathazeki - on iphefumlelwe.
3. Iindibaniso ngesantya. Kungakhathaliseki ukuba yintoni uhlobo umthambo kwenziwa, kufuneka mzuzu uphumezo kade and fast. Kwimeko yesibini, izihlunu ufumane bomthwalo kwaye ulungise isiphumo efunyenwe ngexesha umsebenzi kade.
4. ummiselo umthwalo. An umthwalo kakhulu kwi eendaba kunokukhokelela ukuyilwa hernias. Ngoko ke, lo umthambo indlela ukujinga kumaphephandaba, bazimisele yaye zilawulwa umqeqeshi yobungcali, nto leyo ethintela umthwalo ngokugqithiseleyo.
5. Drill cofa, lwenziwa kwindawo lisalele, musa ukucinga ukuba eseleyo kwemimoya kwezihlunu. Ngenxa yesi sizathu, iimbaleki inkciyo kusoloko icinezelwe phantsi, nto leyo evumela ukuba ukuqeqesha udonga esiswini kuphela kwaye asibandakanyi ezimpundwini kunye nemilenze.

Uqheliso ukuba abdominis rectus

Bona ibekwe ecaleni isisu ukususela phezulu ukuya ezantsi, kwaye zezona zinamandla eludongeni esiswini. Bona ukudala ifuthe "iityhubhu"-ndaba. Ukuba uhlawula ingqalelo indlela umthambo ukujinga kumaphephandaba, uya kuqaphela ukuba izihlunu rectus ifumene ingqalelo engakumbi ngethuba loqeqesho.

1. "Ukusonga". Lala ngomqolo, phakamisa izandla zakho phezu kwentloko yakho. Umzimba kunye neentungo ezizinyusileyo ngaxeshanye ukuze iminwe wachukumisa iinyawo. Kule ndawo kuhlala imizuzwana 100.
2. "Boat". Lala phantsi, izandla zibekwe phezu kwentloko. Imilenze nomzimba bayavuswa degrees 30-45 ngaphezu emgangathweni. Indawo kubanjwa imizuzwana 10. Emva koko wenza ubhedu kwi esiswini sakhe. Iingalo kunye nemilenze yaphulwa ngaphezu komhlaba kwakhona. Uphinde amaxesha 5-6.
3. Kwi bar. Ukwazi phezu kwepali enqamlezileyo, Wazolulela izandla zakho. Phakamisa imilenze yakho engile, ukucinezwelwa esifubeni sakhe. Kwakhona yimani nkqo ukuba umzimba, uthathe indawo yokuqala. Ngaba liphindwe-10.

Elibhalwe ngokumileyo nemisipha ezinqamlezayo

Basimisela uhlobo corset, herpes esinqeni kunye esinqeni. Ezi izihlunu elawula ithuba ethambekeni kanye ukujikeleza. Indlela ukuqeqesha umthambo press?

1. Ukuqala isikhundla - emqolo, zenzeka izandla zakhe phezu kwentloko yayo. Phakamisa umzimba, ukufikelela ingqiniba yakho ekunene ukuya edolweni ekhohlo. Phinda efana lasekhohlo izihlandlo 20.
2. Alale ngomqolo. Imilenze bagoba emadolweni, phakamisa, ephakamisa isinqe kwaye sehlise umva kude emgangathweni. iinyawo Serried yolula ingalo enye, uthathe indawo yokuqala. Tshintsha indlela kwezinye emagxeni. Ndibaleka izihlandlo ezili-10.
3. Indawo - elele ecaleni kwakhe. Entliziyweni isandla phezu kwentloko, omnye wasolula ecaleni emzimbeni. Kwathathwa imilenze ngqo waphakamisa ekuyeni uyibhekise ukuziqinisa. Ngaba liphindwe-10. Qengqa ngaphezulu, kwakhona.

Uqheliso lokuba izihlunu ephantsi

Eli qela sisongezelelo le abdominis rectus. Izihlunu bha zikholisa ukuba buthathaka kwaye ziphuhliswe kakuhle, ingakumbi abasetyhini, ngenxa inkalo zendalo isakhiwo eziphilayo. Xa sijonga umgangatho umthwalo kunye nendlela abenza umthambo ukujinga ucofe ukwenzela uphuhliso izihlunu ingxaki, ungasebenzisa "iqhinga" lo msebenzi nokomzimba waba umnini ukuba nesisu esithe ngqo.

1. Alale ngomqolo. Akukho umgangatho imilenze ngqo kwi-engile degrees 45. Hlala kakuhle imizuzwana 10, ndilithe nkxu. Povtorit izihlandlo ezili-15.
2. Thatha indawo uvaleke. Yanjalo tsala ngamadolo yakho esifubeni sakho izihlandlo-20.
3. Akuxhome kwipali enqamlezileyo. Phakamisa imilenze yakho ibe esinekona sasekunene izihlandlo ezili-15.

Ukuqeqesha umthambo young

Kuba amantombazana kukho iprogram eyahlukileyo ethathela ingqalelo iimpawu zomzimba yabo. esikolo eyi-12 ubudala babe abanesidima. Ngenxa yesi sizathu, i-umthwalo kubo landa, xa kuthelekiswa ne iimbaleki-elinesihlanu ukuba udiniwe lula. imithambo esiswini umthambo encinane ukwenza ngothakazelelo ngokulinganayo kunye nokuzinikela. Uqeqesho ibandakanya zonke izihlunu esiswini nangempumelelo andise kubo.

1. Alale ngomqolo. kokuhlala zib, uthathe indawo eqala. Baleka fast izihlandlo-20.
2. Hlala esitulweni, imilenze yokutshixa, izandla ebhantini lakhe. Khululeka, uye emva. Ndibaleka izihlandlo 40.
3. Alale ngomqolo. Off emgangathweni imilenze tye, sifikelele ukuya ngaphantsi. Uphinde amaxesha 20.

Iseti loqheliso ngenxa umthambo yenzelwe midlalo kwaye siyilelwe abathandi elula umthambo lula. Inani kophindo kunye neendlela ngexesha loqeqesho zilungiswe ngamnye.