Muscle stabilizers: mukomboni muviri, kushanda zvakanaka uye wongororo

Zuva nezuva munhu anoita yakawanda yakasiyana kufamba. Zvino nomuzongoza anodzokororwa zvakarurama nzvimbo. Chii anodzivirira kubva mukukuvara siyana? basa iri basa kuti tsandanyama stabilizers. Zvinosuruvarisa vanhu vakawanda vasiri zvakakwana yakatanga. Zvinoita kuvadzidzisa? Uye sei?

Ndezvipi stabilizers?

In womunhu secrete zviviri tsandanyama mapoka: injini uye stabilizers. Chokutanga ndechokuti basa mufambo wacho nhengo dzomuviri.

Stabilizers - boka tsandanyama vanobatisisa muviri mune imwe nzvimbo (havazvipi rutivi sangano) uye kuchengetedza pamusoro-siyana kukuvara.

chikamu ichi zvinosanganisira:

• abdominal tsandanyama (transverse, yakarurama mutsetse);
• gluteal (diki, svikiro);
• adductors;
• podkostnaya;
• chidya Tsandanyama (rwemberi pamusoro);
• rostral-papfudzi.

Tsandanyama stabilizers vari zvakakwana yakadzika akaturikidzana dzemuviri. Vari ne diki saizi. Zvisinei, avo kukosha haisi kuderedzwa ichi. Mabasa avo kuti vaite kuchikosha zvakadaro, kunyanya vatambi kuti urege simuka kunyange nechokwadi kudiwa zvavo kunodzidziswa.

Ndinoita vanofanira kuva navo?

Chokwadi, munhu mutsva pane zvikuru zvakasikwa mubvunzo: "Chii chokudzidzisa tsandanyama stabilizers?"

Kana isu nezvazvo mitambo, micheka izvi mabasa anokosha mabasa mazhinji. Somuenzaniso:

1. The racer kuchengeta nengaidzo pasi pokudzora zvakasiyana-siyana, rinoshandisa stabilizers.
2. tsandanyama idzi kubatsira panguva uremu kudzidzisa kusimudza zvakawanda uremu. Kana bhenji amire, pasinei dzakabudirira triceps, mapendekete zvakanaka, mutoro anowira kunonyanya pamusoro loin jira kuti kutsigira dzimba.

No zvishoma zvinokosha tsandanyama idzi muupenyu hwezuva nezuva,

1. Kufamba, wakwira masitepisi zvinoda kwerunyararo zvakanyatsoenzana. Kuti aite izvi, chete vanoda kugadzirira simba.
2. Ndakagara mararamiro kunotungamirira kurwadziwa zvikuru shure kwake. Achitambura remuromo kusanzwa vainzwa ari thoracal nharaunda, anoita pacharo akanzwa loin. Vanachiremba vanoti kurwadziwa kwakadaro zvinosiyana underdevelopment pamusoro stabilizers dzisiri kukwanisa kuchengeta muzongoza zvakanaka.
3. Vanhu Vazhinji vanorota munhu akanaka tsandanyama ruyamuro. Kunyanya nyaya vakadzi zvinotora. Kupa ruyamuro muviri, hazvina kukwana wokuita asingafungi tsandanyama. Hazvifaniri kukanganwa kuti pamatanda aumbwa tsandanyama stabilizers. Naizvozvo zvakakodzera kutarisira kudzidziswa navo.

Uye ikozvino tarira inonyatsobudirira Muchiitwa kukubvumira kusimbisa tsandanyama mumapoka aya.

Exercise "puranga"

Tora chinzvimbo sokunge rwakagadzirirwa akasvina kubva pasi. Maoko dzinofanira kuva ngaatarire. Regai sag kumashure. Panzvimbo ino, unofanira kumirira maminitsi mashoma. Unofanira kunzwa tsandanyama sezvakatoitika kumusoro mukati. Izvi garo Pfekenura. Zviri nezvitima makuru tsandanyama ari muzongoza stabilizers.

Muchiitwa inobva "bar" anogona dzaisiyana, kuoma sezvo Vakagadzira mutambi:

• ngaasungirire uchisimbisa pamusoro emaoko;
• Kumikidzo emaoko uye musimudze gumbo rimwe;
• divi chawo;
• kuvimba rimwe ruoko / gumbo.

Complex "kudzvinya"

Kuita mumwe muviri zvakasiyana-siyana variations:

1. Inoshandiswa pakutsigira maoko. Panguva kusunda kupota zvinogona kuparadzira kunze okumusoro maoko nemakumbo. Haidereri inoshanda achapiwa pumped kuti tsandanyama, kana maoko ako anoiswa pedyo ( "hwiza").
2. Inoshandiswa pakutsigira tsoka. Kuita mumwe muviri Mbabvu maduku kuwarira pamusoro yakatanhamara paupamhi. Zvino shandisa rakamanikana Pfungwa yacho makumbo. Uchasendamira Mbabvu kudzika kurutivi pabhenji. Edza kusunda kupota munguva vachasimudza rimwe gumbo.
3. Kusagadzikana rutsigiro. zviitwa aya pachii nyanzvi. Unogona kuvimba maoko kana makumbo tambo.

Unofanira kunzwa sokuti basa dzakasiyana tsandanyama stabilizers: musana, dumbu, pazvidya.

Exercise "Squatting"

For makirasi akadai zvakasiyana-siyana siyana:

1. "Pistol". Kuita squats rimwe gumbo. Kuti omesa zvinobvira kuisa chirwere wechipiri mudanga nechimwe kana kusagadzikana. Shandisa TRX-loop kana zvavo analogs.
2. Kwakajairika squats. Chiitwa rinoitwa pasi makumbo maviri. Zvisinei, shandisa nhete kana kusagadzikana rutsigiro. Unogona squat pamusoro bosu (hemisphere).

Complex "gluteal zambuko"

Ichi chikuru kurovedza kuti zvichaita vatye tsandanyama ari nomuzongoza stabilizers, magaro, dumbu.

Mujinga musiyano wezvinyorwa rinoitwa saka. Nhema pamusoro musana wako. Hands - nezvanza pasi, pamwe muviri. Makumbo hwakakungwa pamabvi, tsoka aimanikidzwa pasi. Pasina kutora musoro wake uye mapfudzi, simudza chiuno chako. Bata chinzvimbo ichi kwemaminitsi mashoma.

Advanced dzokumhanya anogona omesa chiitwa:

• kuvimba gumbo rimwe chete;
• Shandisa kukwidza (bhenji, kusagadzikana rutsigiro) nokuti dzakaderera maoko nemakumbo.

Exercise "Mahi tsoka"

Kuti aite kunzwisisa Nhema yakadaro kurutivi rwenyu, patambo kugokora ake. Simudza gumbo. Unogona kuita muviri zvakananga kana hwakakungwa richiripo.

Uchanzwa sei kusununguka tsandanyama yehudyu.

Exercise "instep"

Kutanga chinzvimbo - yakamira ose mana. Hunogara pamabvi uye emaoko. Tevera kuwedzera tsoka imwe. Dzokororai mumwe mugumo.

Mahi tsoka vanoita zvose chaizvoizvo uye musana chinzvimbo.

Exercise "bhara"

kunzwisisa uku kunosanganisira kufamba bedzi mumaoko (makumbo vanofanira kutsigira mubatsiri). Muchiitiko chino, unofanira kuibvisa nokuku. To omesa ane basa rakadaro, mutevedzeri mutambi anogona kuramba mumwe chete gumbo. Izvi zvinoomesa zvikuru mukana wakabata muviri ari achida chinzvimbo. Asi panguva imwe mutoro pamusoro tsandanyama ose stabilizers rinongova huru.

Zvinonzi akacherechedza kuti yechiitwa "bhara" nguva dzose Anosimudza mupfungwa pakanyorwa mutambi. Mukuwedzera, kunzwisisa inogona kuitwa panguva kuti aipe ive Baton.

Complex, kudzidzisa tsandanyama ari shure stabilizers

kusimbisa corset kurovedza anoitwa pasi, avete dumbu rake.

The kunzwisisa zvinosanganisira:

1. Rave, (zvose) Unokanganisa kubva panyika pasi musoro uye namakumbo nechityu. Exercise akaita pasina kunonoka yokumusoro chinzvimbo. Zvadaro zvakare zvinosanganisira chiduku vanorega panguva pamusoro.
2. Off paburiro kurudyi ruoko uye akasiya gumbo. Iva nechokwadi kuti yokudziyira. Zvadaro buruka pasi. Dzokorora nokuti ruoko rworuboshwe uye rokurudyi.
3. Avete pasi vanotevedzera kushambira unyanzvi.

The yakanakisisa kudzidzisa, dzichiri stabilizer tsandanyama

Above zvakanga akapa chisinganzwisisiki, nokuti iyo midziyo waivako mitambo haamanikidzwi. Zvisinei, dzimwe nyanzvi akagadzira simulators kuti kubvumira kuvandudza zviitwa kuti tsandanyama ose stabilizers.

The inobudirira zvikuru:

1. Bosu. Ichi rinokosha Simulator hemisphere. It ane kwakavharwa nenyama "ainge akamonererwa". Exercises anoteererwa pamusoro payo pachinzvimbo agere, akarara pasi, akamiswa (rimwe / maviri feet). Chikuva Izvi zvikuru kusagadzikana. Kuti tirambe takatsiga paaiva zvakakodzera richiva zvinenge zvose tsandanyama omuti tishu.
2. Fitball. Zviri yakakurumbira chishongedzo kuti zvemitambo. Zviri guru bouncy bhora. Zvinokwanisika kugara, pasi kana kuvimba nayo. Zvisinei, iye acharamba kuti rakungurutswa. Simulator iri inotunga (ichava rutsigiro tsoka), uku mapepanhau.
3. Medbol. Zvinonzi zvakare kunzi bhora zvokurapa. Dimensions medbola yekudyidzana zvishoma feetball. Afanane munhu basketball. Asi zvakasiyana kuti munhu uremu - kubva 1 kg kusvika 27. Use medbol Dip, dzinokanganisa kudhindwa.
4. TRX loop. Zvakakwana muiti kunosimbisa tsandanyama stabilizers. Izvi Simulator ichiita mabasa akawanda anovandudza kutsungirira, simba, kunonatsiridza kufambisa, pachiyero nokudzikama nezvimiro. Uchishandisa Simulator, unogona kuomesa zvakasiyana siyana kurovedza.

Reviews vanhu

Iva tsandanyama stabilizers kunogona chero zera. Kudzidziswa kwakadaro kuchaita zvienderane vana, vachava mutsigiri mukuru yevagari vemo vakura, achaunza chaizvo zvikomborero kuvanhu vakura. Vanhu vanoti kuti kukura pakudzikamisa tsandanyama anogona yekudyidzana kusimbisa corset shure. Uye ichi, akavapindurawo, anosunungura vanhu kubva risingafadzi marwadzo kumashure.

Zvisinei, pasinei makomborero pachena, izvi hurongwa vane zvimwe contraindications. Saka, vanhu vane zvinetso majoini kana musana, zvinokosha kubvunza chiremba anokwanisa.