Rutivi tambo yechiuno nedumbu: maitiro ekuita + 10 mods (mufananidzo)

Chikamu plani (Rutivi Rutivi) inoshanda isometric kurovedza muviri yemudumbu uye yemhasuru system, iyo inogona kuverengerwa mune chero kurovedza muviri vese vakadzi nevarume. Rutivi rweparutivi nderimwe remhando dzakasiyana dzekurovedza muviri "puranga", rakangozviita padivi. Munyaya ino isu tichataura nezve mabhenefiti uye nekubudirira padivi bhawa, maitiro ekuita chiitiko ichi uye maitiro ekuomesa kana kurerutsa padivi bhaa.

Sidebar: tekinoroji uye maitiro ekumisikidza

Rutivi rweplank nderimwe remitambo yakanakisa yekusimbisa mhasuru corset. Sei zvakakosha kusimbisa mhasuru dzekorset? Iyi mhasuru inoenderana nehutano hweiyo yako musculoskeletal system. Yakasimba tsandanyama corset inogadzikisa musana, inotsigira musana wako, inovandudza mamiriro uye ndiko kudzivirira kwekurwadziwa kwepashure. Nekudaro, iyo padivi puranga inobatsira kusimbisa kwete chete mhasuru dzemudumbu asiwo mhasuru dzebhandi repafudzi, mhasuru dzehudyu nemagaro. Ichi chiitiko cheesometric chiratidzo chakanakisa chesimba rekudzikamisa mhasuru.

Onawo: PLANK - kuongororwa kwakadzama kwechiitiko ichi

Iwo maitiro e lateral

1. Rara kurudyi kwako. Dhinda maoko ako epasi pasi, gokora rakatwasuka pasi pejojo ​​repafudzi. Simbisa dumbu rako uye dhonza muviri wako. Ruoko rwemahara rwakarara parutivi rwake, kana kutambanudzwa pamwe nemuviri, kana kusimudzwa yakatwasuka mudenga (sarudza chinzvimbo chakanakira kuchengetedza mwero).

2. Simudza chiuno chako mudenga, uchizendamira pasi nemakumbo ako nezvigunwe. Govera huremu hwemuviri kuitira kuti mutoro mukuru uwire pasuru system kwete yepamberi. Muviri wako unofanirwa kutwasuka uye kuomarara, dumbu rakasungwa.

3. Bata chinzvimbo 15-60 masekondi uye udzike pasi. Iwe unogona kudzokorora chiitwa nenzira dzinoverengeka, kana kuita parutivi divi kune rimwe divi. Shandisa girazi kuti uone fomu chaiyo yechiitwa.

Pane iyo noti:

  • Muviri wakanyatsotwasuka uye unogadzira mutsetse kubva kumusoro kusvika kumagunwe
  • Mhosva haidoneri kumberi kana kumashure
  • Tarisa kumberi, mutsipa wakasununguka, mapendekete haatambanuke kunzeve
  • Pakati pemberi nebendekete maoko anotsigira akaita kona yakatwasuka
  • Mabvi akasimudzwa, makumbo akatwasuka uye akasunga
  • Kudzoka wakatwasuka uye usiri kutsvedza, usina kurembera muchiuno
  • Iyo pelvis inotambanudza kumusoro kumusoro sezvinobvira, muviri hauna SAG
  • Chiuno nemapfudzi zviri mumutsara mumwe

Paunenge uchiita padivi puranga zvakakosha kuti ugoverezve huremu hwemuviri kuitira kuti mutoro mukuru uve nemaoko nemapendekete, uye tsandanyama corset. Izvo zvakakosha kuti urambe wakaringana chimiro chemuviri panguva yese yekurovedza muviri, simbisa dumbu rako uye kutakura huremu pamusoro wepamusoro pane makumbo nemaoko. Kusarongeka kuuraya kwepamberi puranga kunotyisidzirwa nekumuka kwemarwadzo ekumusana uye kudzika kumashure uye magokora nekuda kwekumanikidza kwakanyanya pavari.

Sarudzo yemapuranga emapuranga evatangi

Rutivi puranga - chiitiko chakanyanya kuoma, icho chaunofanirwa kuve nemhasuru dzakasimba mumuviri wako wepamusoro. Kana iwe uchiri kunetseka kuita yechinyakare vhezheni yepadivi puranga, unogona kutanga neshanduro yakareruka. Muchiitiko ichi, iwe unofanirwa kuvimba nepasi nemakumbo nemabvi. Muviri unochengetedza tambo yakatwasuka, magokora ari pazasi pemapfudzi, muviri haudonhere kumberi kana kumashure.

Kamwe iwe paunogona kubatira padivi pechipfuva pamabvi mukati memasekondi 45-60, unogona kuchinjira kune yakasarudzika vhezheni yedivi rerutivi. Tanga nemasekondi gumi nemashanu uye zvishoma nezvishoma wedzera nguva yaunorovedza kusvika pamasekondi makumi matanhatu. Iwe unogona kuita kurovedza munzira dzinoverengeka.

Sarudzo padivi bhaa yekumberi

Asi kana iwe uchitova mudzidzi ane ruzivo saka unogona kuenderera mberi kune mamwe epamberi mavhezheni epadivi puranga. Simudza chiuno chako kumusoro, bata kwemasekondi mashoma uye zvishoma nezvishoma udzike pasi, uchichenjerera kuti usabata pasi. Ita 12 kusvika ku15 kudzokorora. Iwe unogona kubata dumbbell padivi kuomesa iko kurovedza.

Mifananidzo huru yekutenda kune youtube chiteshi: PaleoHacks.

Ichitevera divi kubhawa?

Dumbu mhasuru ine yakaoma maitiro. Iyo rectus abdominis, iyo inoumbwa nematanhatu machubhu anodikanwa kukotamisa musana munzira dzakasiyana. Inodanwa zvakare kunzi tsandanyama yemhasuru. Dumbu rinotenderera ishungu yakadzika, iyo inosimbisa muviri wako panguva yekumira muviri (semuenzaniso, panguva yekuitwa kwetambo imwechete). Yemukati neyekunze oblique mhasuru inoshanda kutenderera, kutenderera uye kudzikamisa muviri.

Nepo tambo dzepadivi dzichishandiswa ese aya masimba emimba. Sezvauri kuona iwo mhasuru idzi dzakabatana zvisingaite nekushanda kwemuzongoza, ndosaka zvichikosha kuti uite zvekare uye zvidimbu zvemativi nguva dzose. Yakasimba tsandanyama corset ndiyo kiyi kune yakatwasuka musana uye hutano musana.

Nekudaro, iwe kana iwe ukaita irwo rwemberi puranga rinosanganisira kwete chete mhasuru dzemudumbu asiwo madhiri (tsandanyama dzepafudzi), iyo inotora chakakosha chikamu chemutoro. Hapana chikamu chidiki muchiitwa ichi, iwe unotora mhasuru dzemakumbo, kunyanya dziya dzinobwinya, mhasuru dzehudyu dzezvidya, quadriceps uye hamstrings. Padivi rerangi rinoita kuti ushande muviri wako wese kubva kumusoro kusvika kutsoka.

7 mabhenefiti ekuita mativi emapuranga

  • Rutivi puranga chiito chikuru chekusimbisa mhasuru dzemudumbu, maoko, makumbo uye magaro.
  • Ichi chiitwa chinobatsira kugadzirisa nzvimbo yechiuno nemativi.
  • Nebhawa reparutivi iwe unogona kusimbisa mhasuru uye musana.
  • Nguva dzose mativi akasungirirwa anobatsira kugadzirisa mamiriro.
  • Izvo zvinobatsira zvakare kukudziridza chiyero nekuda kwemutoro wemisimbaridzo yekudzikamisa.
  • Iyo yakaderera kukanganisa maitiro iyo yakachengeteka kune majoini.
  • Rutivi puranga rwakakodzera kune vese vatangi uye yepamusoro nekuda kwenhamba huru yekushandurwa kwakasiyana.

Vhidhiyo maitiro ekuita mushe puranga:

Maitiro Ekuita Rutivi Rutivi Plank | Ab Kudzidzira

Rutivi puranga: gumi dzakasiyana shanduko

Paunenge iwe uchinge waziva iyo yakasarudzika vhezheni yepadivi puranga, unogona kuenderera mberi kune zvimwe zvakapfuura shanduro zveichi chiitiko Kana iwe ukafunga kuomesesa chiitwa, tanga waita shuwa kuti uri kuzviita nehunyanzvi nenzira kwayo. Zvikasadaro, padivi pombi haingori isingabatsiri asi inokuvadza kurovedza muviri. Nekuda kwesimba rakasimba pamusana wespain rinogona kukuvadza musana wako kana ukaita zvisirizvo.

Sarudza 3-4 shandurudzo yezviitwa kubva pazasi uye uzviite maererano nechirongwa chinotevera: Masekondi makumi matatu kurovedza muviri, masekondi gumi zorora, dzokorora ka30 parutivi. Iyo nguva uye nhamba yenzira dzinogona kugadziriswa zvakazvimiririra. Nekudaro, iwe unowana yakanaka 10-mineti seti yedumbu nemuviri wese.

Kune ma gifs ndinokutendai youtube chiteshi: FitnessType uye PaleoHacks.

1.Static side plank ine gumbo rakasimudzwa

2. Kusimudza gumbo mudivi rerutivi

3. Kumonyanisa kudivi rerutivi pamaoko epamberi

4. Padivi rerutivi

5. Kumonyanisa padivi rerutivi paruoko

6. Bata kugokora kuti upfugame padivi rerutivi

7. Kudhonza ibvi padivi rerutivi

8. Padivi rerutivi pamaoko neepivot

9. Side plank pamaoko nekutendeuka

10. Padivi rerutivi pamwe nekuwedzera kuwanda

Iine TRX zvishwe:

Fitball:

Maitiro ekuita divi plank:

Ndezvipi zvimwe zvaungaite iwe wedivi puranga:

Iwe unogona kuita irwo rwemberi puranga pane mutemo weTABATA. Zvinorevei? Tanga timer yako uye ita yega yega yekurovedza muviri kwemasekondi makumi maviri nemasere nzira dziri pakati pemaseti zororo kwemasekondi gumi. Yakazara, iwe unowana yemhando yepamusoro yakanyanya kusetwa pamaminitsi mana, ina pfupi nzira padivi rega.

Zvese nezve TABATA kudzidziswa: chii + chiitwa

Verenga zvakare zvimwe zvinyorwa zvedu:

Dumbu, Musana uye chiuno

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