"Chepetsani kutuluka komanso kudzipatula" ndi njira yabwino yopewera matenda a COVID-19. Malo ena ochitira masewera olimbitsa thupi atseka mashopu awo kuti apewe kufalikira kwa kachilomboka m'malo ochitira masewera olimbitsa thupi. Chifukwa chake, ogwiritsa ntchito ambiri akusankhaZolimbitsa thupi kunyumbakusunga ntchito zawo zakuthupi.Pa nthawi yokhala kwaokha, njira yabwino yokhalira kunyumba ndikuchita masewera olimbitsa thupi ndi okongolaActivewear Leggings.Zingakhale zotetezeka kulingalira kutsika kocheperako, kuchuluka kwa mphamvu ndi mafupipafupi monga chitsanzo cha machitidwe olimbitsa thupi m'nyumba malinga ndi zofunikira za thanzi.

Mwachitsanzo, njira yophunzitsira yozungulira imatha kutenga mawonekedwe a masewera olimbitsa thupi ndi nthawi yopuma 1: 1, sankhani mayendedwe 4-5, kuti mukhale ndi ntchito yamtima ngati cholinga chachikulu. Zolimbitsa thupi pafupipafupi makamaka zolimbitsa mphamvu, osapitirira 80% ya pazipita kugunda kwa mtima, mkombero 2-3 magulu, oyenera akulu athanzi.

Kuphatikiza apo, masewera olimbitsa thupi a LISS otsika kwambiri, omwe "amatsutsana" ndi HIIT nthawi yayitali kwambiri, angakhalenso abwino kwambiri.pulogalamu yolimbitsa thupi kunyumbapakadali pano. Muyenera kuchita masewera olimbitsa thupi kwa mphindi 30 mpaka 45 pa 50 mpaka 65% ya kuchuluka kwa mtima wanu.

Posankha mayendedwe, pali kudumpha kwa bobby, kupotoza ku Russia, squat squat ndi masewera ena opanda zida, amathanso kugwiritsa ntchito njinga, treadmill ndi zida zina zolimbitsa thupi.

BOBBY JUMP

RUSSIA TWIST

Kulemera kwa squat

Kuphatikiza pa zolimbitsa thupi zowononga mphamvu, kuwongolera pakatikati ndi kusuntha kosiyanasiyana kumatha kuchitidwanso kuti apange zolakwika zolimbitsa thupi.

Kachiwiri, kulimbikitsa kusuntha kwa ziwalo, ndikupangitsa kuyenda "kusinthasintha, kusinthika", osati kumangokhala m'miyendo "yofewa, yotambasula".

Kulimbitsa thupi limodzi ndi myofascial kutambasula sikungapereke chithandizo chokhazikika cha "squatting ndi kudumpha", koma kuwonjezera pa kutambasula, kuthandizira "kukankhira, kukoka, mphamvu yosalala" kugwirizana, komwe kumatsimikizira kuti kukwera basi sikudzagwa, ndi kusuntha kufotokoza kudzachitika. osati lumbar sprain.

Vigorground, situdiyo yolimbitsa thupi yaku America, imagawana masewera olimbitsa thupi okwana 33 (MOTION).Pomaliza, kuchira kwamagalimoto kumakhalabe gawo lofunikira.

https://www.youtube.com/watch?v=JgkL4kyD9vA

Pakuchira kwa minofu, nsonga ya thovu, mpira wa fascial, mfuti ya fascial ingagwiritsidwe ntchito kuthetsa zoyambitsa, komanso kupsinjika kwa minofu yofewa, koma kuyenera kupewa kutchuka kwa mitsempha, komanso mafupa.

ZITHUNZI ZOTSATIRA

 

Chithunzi cha FASCIA GUN

 

Komanso, tikulimbikitsidwa kugona kwa maola 7-8, kuvala akatswirikulimbitsa thupi kuvala zovala, ndi kuwonjezera nyama ya ng'ombe, nkhuku, mtedza ndi zakudya zina zokhala ndi glutamine kuti chitetezo cha mthupi chitetezeke.