Imisipha stabilizers: umzimba kwakwakhe, ukusebenza kahle kanye nokubuyekeza

Nsuku zonke umuntu kwenza eziningi ukunyakaza ezahlukene. Futhi ngenkathi yomgogodla siyagcinwa isikhundla lesifanele. Yini ivikela ke ngenxa yokulimala ehlukahlukene? Lomsebenzi enikezwa stabilizers kwemisipha. Ngeshwa, abantu abaningi ngokwanele athuthukile. Kungenzeka yini ekuziqeqesheni? Futhi kanjani?

Yiziphi stabilizers?

Emzimbeni womuntu secrete ezimbili imisipha amaqembu: izinjini kanye stabilizers. Eyokuqala unesibopho ukuhamba izingxenye ngazinye emzimbeni.

Stabilizers - iqembu imisipha ukuthi ubambe umzimba ngendlela ethile (abasithathi iqhaza ukunyakaza) futhi ukuvikela izinhlobo ezahlukene ukulimala.

Lesi sigaba sihlanganisa:

• imisipha besisu (transverse, umugqa oqondile);
• gluteal (amancane, aphakathi nendawo);
• adductors;
• podkostnaya;
• imisipha ethangeni (ebusweni ngemuva);
• rostral-ehlombe.

Imisipha stabilizers kukhona ngokwanele izingqimba ezijulile zomzimba womuntu. Basuke izimpawu usayizi encane. Nokho, ukubaluleka kwabo hhayi encishisiwe yilo. Labo imisebenzi abawenza kubaluleke kangaka, abadlali ngokukhethekile ukuthi musa kuphakama ngisho singabaze isidingo ukuqeqeshwa kwabo.

Ingabe ngidinga ukuthuthukisa kubo?

Yiqiniso, saqala kukhona umbuzo kungokwemvelo: "Uyini ukuqeqeshwa imisipha stabilizers?"

Uma sikhuluma ezemidlalo, lezi izindwangu imisebenzi eminingi ebalulekile. Ngokwesibonelo:

1. racer Ski sihlale sinombono bedle ezahlukahlukene, lisebenzisa stabilizers.
2. Lezi imisipha usizo ngesikhathi ukuqeqeshwa isisindo ukuthi siphakamise isisindo xaxa. Lapho ebhentshini emi, kungakhathaliseki ukuthi athuthukiswe kahle triceps, amahlombe, umthwalo uwela ikakhulu indwangu loin ukuthi ukusekela izindlu.

Ayikho ngaphansi Ibaluleke le misipha ekuphileni kwansuku zonke:

1. Ukuhamba, izitebhisi ukugibela okudinga nokugcinwa zilingana. Ukuze wenze lokhu, kudingeka nje amandla ukulungisa.
2. ukuphila umzimba kuholela nobuhlungu obukhulu emuva kwakhe. Uyahlupheka ukungakhululeki wesibeletho esiyitholayo esifundeni thoracic, izenze wazizwa loin. Odokotela bathi ubuhlungu obunjalo nje isuke ibangelwa nokungathuthuki we stabilizers, okuyinto abakwazi ukugcina yomgogodla kahle.
3. Abantu abaningi baphupha impumuzo enhle kwemisipha. Ikakhulukazi udaba abesifazane ithatha. Ukuhlinzeka umzimba impumuzo, akwanele ukuba bahlanganyele imisipha ezingabalulekile. Kufanele kukhunjulwe nokuthi kumiswa Uhlaka imisipha stabilizers. Ngakho-ke kubalulekile ukuba banakekele ukuqeqeshwa ngabo.

Manje bheka izivivinyo ephumelela kunazo ezikuvumela ukuqinisa la amaqembu kwemisipha.

Ukuzivocavoca "Plank"

Thatha isikhundla sengathi alungele ekhama kusukela phansi. I izingalo okufanele kuqonde. Musa Sag emhlane. Kulesi sikhundla, udinga ulinde amaminithi ambalwa. Kufanele uzizwe imisipha esishubile ngaphakathi. Lokhu base strip. Kuyinto izitimela omkhulu imisipha stabilizers emgogodleni.

Bonisa esekelwe 'umgoqo' ungase nhlobonhlobo, kuyinkimbinkimbi njengoba belungiselela lo msubathi:

• Ibhande ugcizelele izindololwane;
• okugcizelela izindololwane futhi uphakamise umlenze owodwa;
• uhlangothi othini;
• ukwethembela ingalo / umlenze.

Inxanxathela "ecindezela"

Yenza umsebenzi ngamunye ezihlukahlukene ukuhlukahluka:

1. Okuzobe kudlalelwa izandla. Phakathi push-ups kungenziwa ukusakaza ngaphandle nasemilenzeni engenhla. Hhayi kangako uzobe akhishwa ukuze imisipha, uma izandla zakho zibekwe eduze ( "Intethe").
2. Staging izinyawo. Yenza umsebenzi ngamunye ukuze nemilenze aphansi ukusakaza ububanzi esisekelweni. Manje sebenzisa ekwakhiweni ewumngcingo of the imilenze. Lean nemilenze aphansi ebhentshini. Zama push-ups phakathi lift emlenzeni owodwa.
3. ukwesekwa engazinzile. Lezi umzimba Kunconywa for ochwepheshe. Ungathembela izandla noma izinyawo intambo.

Kufanele uzizwe sengathi umsebenzi ezahlukene imisipha stabilizers: ngemuva, esiswini, kwamathanga.

Ukuzivocavoca "Nokuzikhulula"

Ukuze amakilasi ezifana kukhona okuhlukile:

1. "Pistol". Yenza squats ngomlenze owodwa. Ukuze izinkinga kungenzeka ukubeka esigungwini wesibili esisekelweni esitebeleni noma ingazinzi. Sebenzisa TRX-loop noma analogs yabo.
2. squats Ezivamile. Ukusebenzisa wenziwa ngezinyawo ezimbili. Nokho, sebenzisa isaphothi emincane noma ingazinzi. Ungakwazi lisithekile phezu bosu (Nenkabazwe).

Inxanxathela "gluteal ibhuloho '

Lena umsebenzi omkhulu ezokwenza esabisa imisipha emgogodleni stabilizers, izibunu, esiswini.

I okufana base Kwenziwa ngakho. Lala ngomhlane. Hands - izintende phansi, kanye umzimba. Imilenze ibheke emadolweni, izinyawo bezama phansi. Ngaphandle kokuthatha ekhanda lakhe emahlombe, phakamisa ukhalo lwakho. Bamba lesi sikhundla ngoba emva kwamaminithi ambalwa.

abasubathi Advanced kungaba izinkinga umsebenzi:

• ukuthembela ngomlenze owodwa kuphela;
• Sebenzisa kokuphakama (ebhentshini, ukwesekwa engazinzile) ngoba izitho aphansi.

Ukuzivocavoca "izinyawo Mahi"

Ukuze afeze Amanga eziyinkimbinkimbi ezifana ngasohlangothini lwakho, beseyama ngendololwane. Phakamisa umlenze. Ungenza umsebenzi umlenze oqondile noma kusontwe.

Uyozizwa kanjani imisipha kwethanga esishubile.

Ukuzivocavoca "instep"

Ukuqala isikhundla - emi ezinamaphiko ezihamba ngazo zozine. Lusekelwa amadolo futhi izindololwane. Landela ukuvelela ngonyawo olulodwa. Bese uphinda kube komunye umkhawulo womhlaba.

Mahi izinyawo enze womabili ngokoqobo futhi esimweni insaliwe.

Ukuzivocavoca "ibhala"

Lesi sakhiwo uhlanganisa uhamba kuphela ezandleni (imilenze kufanele sisekele umsizi). Kulokhu, kufanele ihambise emuva naphambili. Okwenza ukuba anomsebenzi ezinjalo, umsizi umsubathi singalondoloza emlenzeni owodwa kuphela. Lokhu inkimbinkimbi kakhulu kungenzeka ubambe umzimba isikhundla oyifunayo. Kodwa ngesikhathi umthwalo efanayo imisipha stabilizers kumane nje cwe.

It is waphawula ukuthi umsebenzi "ibhala" siphakamisa ngemuva ngokomzwelo umsubathi njalo. Ngaphezu kwalokho, eziyinkimbinkimbi zingenziwa ngesikhathi ukwethula ke njengoba baton.

Complex, siqeqesha imisipha stabilizers emuva

ukuqinisa corset umzimba kwenziwa phansi, elele ngesisu sakhe.

Isakhiwo kuhlanganisa:

1. Alternately, (kokubili) ephula kude ebusweni ikhanda phansi futhi imilenze kanye nesifuba. Ukuzivocavoca kwenziwe ngaphandle kokulibala kule sikhundla engenhla. Khona-ke aphinde zibandakanya stop encane phezulu.
2. Valiwe phansi kwesokudla ingalo washiya umlenze. Qiniseka ukuthi ungajahi. Khona-ke zehlela phansi. Phinda nengalo kwesokunxele bese nomlenze wesokunene.
3. Sidindilize ukulingisa ukubhukuda imiklamo.

Ukuqeqeshwa engcono, ukuthuthukisa imisipha isimame

Ngenhla ke wethulwe isakhiwo, okuyiwona imishini ukusebenza kwezemidlalo kungadingeki. Nokho, ezinye izazi ziye zasungula simulators evumela ukuthuthukisa izivivinyo sokuba imisipha ye stabilizers.

Indlela ephumelela kakhulu:

1. Bosu. Lena Simulator Nenkabazwe ekhethekile. It has an "Dome" nokunwebeka. Bonisa kuyenziwa kuyo isikhundla ehlezi, zilale phansi, futhi uyasukuma (owodwa / inyawo ezimbili). Lokhu yesikhulumi ngempela engazinzile. Ukuze sihlale siqinile ngenkathi kubalulekile kunethonya cishe zonke izicubu imisipha amagxolo.
2. Fitball. Kuyinto accessory ethandwa ezemidlalo. Kuyinto enkulu ibhola bouncy. Kungenzeka ukuba ahlale, ulale noma tsheka it. Nokho, bazoqhubeka seligingqiwe. Lolu Simulator isetshenziswa push (kuyoba usekelo izinyawo), lapho zivuleka nabezindaba.
3. Medbol. Sibizwa nangokuthi ngokuthi ibhola wezokwelapha. Ubukhulu medbola feetball kakhulu kancane. It sifana a basketball. Kodwa futhi uhluke isisindo appreciable - kusuka 1 kg kuya ku-27 yokusetshenziswa medbol Dip, esonta ukuze cindezela.
4. TRX iluphu. Ngokuphelele ejenti kuqinisa imisipha stabilizers. Lolu Simulator enemisebenzi eba ukukhuthazela, amandla, ngcono ukubambisana, ibhalansi kanye namafomu ibhalansi. Ukusebenzisa Simulator, ungakwazi izinkinga ezihlukahlukene umzimba.

Izibuyekezo zabantu

Thuthukisa imisipha stabilizers kungaba ngasiphi yobudala. Ukuziqeqesha okunjalo kuyokusiza ivumelane izingane, bayoba kwangisekela kakhulu abantu abadala, kuyoletha izinzuzo wabasiza kakhulu abantu abadala. Abantu zisikisela ukuthi ukuthuthukiswa imisipha ezibangela ukuzinza emkhayeni kungaba ngokuphawulekayo yokuqinisa corset emuva. Futhi lokhu, esikhundleni salokho, ekhulula abantu kuzo kusukela ubuhlungu ezingemnandi emhlane.

Nokho, naphezu izinzuzo ezisobala, lezi zinhlelo babe Izimo ezithile. Ngakho-ke, abantu babe nezinkinga amalunga omzimba noma emgogodleni, kubaluleke kakhulu ukuba ubonane nodokotela abanekhono.