Pankhani yolimbitsa thupi, chinthu choyamba chomwe chimabwera m'maganizo mwa okondedwa ambiri ndikuphunzitsa abs, minofu ya pectoral ndi mikono, ndi ziwalo zina za thupi.Kuchita masewera olimbitsa thupi m'munsi sikukuwoneka kuti ndi anthu ambiri omwe amakhudzidwa ndi mapulogalamu olimbitsa thupi, koma maphunziro otsika kwambiri si ofunika kwenikweni.
Inde, maphunziro apansi a thupi ndi ofunika kwambiri!Mwachidziwitso, zigawo zapansi zimathandizira ndikuchita nawo ntchito zambiri zolimbitsa thupi.Iwo sali ocheperapo kuposa malekezero apamwamba ndi thunthu.M'mawonekedwe, thupi "lamphamvu lapamwamba ndi lofooka" sililephera kukwaniritsa mulingo "wowoneka bwino".Chifukwa chake, nthawi zambiri, musanyalanyaze abwenzi ophunzitsidwa bwino, ndi nthawi yoti muzichita masewera olimbitsa thupi otsika!
Lero tikambirana za ntchitomagulu otsutsakwa masewera olimbitsa thupi.
Resistance band kukweza mwendo
Chiyambi cha zochita.
1. Kukhala pansi, ndi bwino kulola kumtunda kupendekeka.Knot thegulu lotsutsakuzungulira m'chiuno mwanu ndikuyika mapeto ena a gulu lotsutsa pakati pa mapazi anu.
2. Kankhani miyendo yanu pamodzi ndikukankhira mapazi anu patsogolo panu.Pamwamba kwambiri musatseke bondo, sungani bondo pang'ono.
3. Sungani gulu lotsutsa ndikubwezeretsa pang'onopang'ono mwendo, ndikusunga bondo pafupi ndi chifuwa momwe mungathere.Bwerezani mayendedwe.
Chidwi.
1. Kuyenda uku kumakhala makamaka kutsogolo kwa ntchafu, kawirikawiri ndi mphamvu yaikulu.Choncho, mukhoza kusankha agulu lotsutsandi kulemera kwakukulu.
2. Musalole mwendo kuwongoka pambuyo pa kugwedezeka kwa mwendo.Chifukwa pamene mgwirizano wa mawondowo ukuwonjezeka, mawondo a mawondo adzakhala ndi mphamvu zambiri.Kumbali imodzi, sibwino kwa ogwirizanitsa, kumbali ina, sichimakwaniritsa zotsatira zogwiritsa ntchito miyendo.
3. Gulu la zotanuka pansi pa phazi liyenera kumamatira bwino, kuti lisagwe.
Gulu lotsutsakusintha kwa mbali
Chiyambi cha zochita.
1. Mapazi atayima pakati pa gulu la zotanuka, manja akugwira malekezero a gulu la zotanuka, sinthani ku malo oyenera kukana.
2. Kuwombera theka kapena kugwedeza pang'ono, mawondo ndi zala zala zala munjira yomweyo, ndipo sungani msana wanu molunjika.Yendani mbali imodzi, kenako bwererani mbali ina.
Chidwi.
1. Gwirani mawondo anu moyang'anizana ndi zala zanu.Osamanga kapena kulola mawondo anu kudutsa zala zanu.
2. Mukaponda cham'mbali, mukufuna kuti miyendo yanu ikhale yamphamvu pamene mukuyendetsa mapazi anu kunja.M'malo mwa mphamvu ya phazi.
Gulu lotsutsamwendo wowongoka mwamphamvu kukoka
Chiyambi cha zochita.
1. mapazi motalikirana ndi m'lifupi mofanana ndi chiuno, zala kunja pang'ono.Mapazi pa zotanuka gulu, okhazikika pa malekezero onse.Sinthani malo a phazi kumalo oyenera kukana.
2. Pindani, thupi lakumwamba molunjika.Ana a ng'ombe molunjika momwe angathere pansi, mawondo amapindika pang'ono.
3. Gwirani pakati pa gulu lotsutsa ndi manja onse, chiuno chapamwamba.Sambani manja anu ndi manja anugulu lotsutsapamwamba kutsogolo kwa ana a ng'ombe ndipo mulole thupi lanu liyime molunjika.Osatseka mawondo anu mutayimirira mowongoka.
4. Imvani mphamvu ya hamstrings kumbuyo kwa ntchafu panthawi yonseyi.
Chidwi.
1. Nthawi zambiri zochita zathu zanthawi zonse zimagwiritsa ntchito mbali yakutsogolo ya mphamvu ya mwendo.Ndipo kukoka mwamphamvu mwendo wowongoka ndi ntchito yabwino kwambiri yolimbitsa thupi kumbuyo kwa unyolo wa minofu.Ndipo hamstrings ndi zofunika kwambiri kuti mphamvu ndi kusinthasintha.Ikhozanso kupereka zotsatira zabwino zolimbitsa thupi.
2. Kukoka mwendo wowongoka ndikovuta kuchitapo kanthu.Chochita chonsecho chiyenera kusunga msana wosalowerera ndale.Mutu, khosi, ndi msana ziyenera kupangidwa zonse za ma dips ndi jerks.Mgwirizano wa bondo suyenera kutsekedwa ponseponse.Ndiko kuti, bondo lisakhale lolunjika kwathunthu, ndipo bondo liyenera kusinthasintha pang'ono kwambiri.
3. Mphamvu imapangidwira miyendo, komanso kumva kuyenda kwa chiuno.Imvani chiuno chakutsogolo mukadzuka, ndi chiuno chakumbuyo chakumbuyo mukawerama.
Kugwiritsa ntchito mwendomagulu otsutsaangagwiritse ntchito kwambiri kukana kwakukulu, ndipo kuchita masewera olimbitsa thupi kumafunika kuti pakhale kusinthasintha kwabwino, kusuntha kwa mgwirizano wa m'chiuno mumayendedwe ambiri a mwendo kumafunika kuyang'ana.Choncho, pochita masewera olimbitsa thupi, ophatikizidwa ndi masewera olimbitsa thupi a mwendo, ndiko kuti, kupyolera mu kutambasula tsiku ndi tsiku kuti mukwaniritse.
Nthawi yotumiza: Jan-19-2023