Chida chosunthika ngati agulu lotsutsaadzakhala mumaikonda kulimbitsa thupi buddy.Resistance magulu ndi mmodzi wa zosunthika kwambiri zida zophunzitsira mphamvu zilipo.Mosiyana ndi ma dumbbells akuluakulu, olemera kapena kettlebells, magulu otsutsa ndi ochepa komanso opepuka.Mutha kupita nawo kulikonse komwe mumachita masewera olimbitsa thupi.Atha kugwiritsidwa ntchito pafupifupi mbali iliyonse ya thupi.Ndipo iwo sadzaika maganizo kwambiri pa mafupa anu.
Lingalirani kukanikiza dumbbell yolemera pamwamba, kenako nkuwerama mwachangu kuti musatengere mbali.Kulemera konse kumagwera m'zigongono zanu.Pakapita nthawi, izi zimatha kukhala zosasangalatsa kapena kuyambitsa mavuto kwa anthu ena.Ndipo pogwiritsira ntchito agulu lotsutsa, mumakhala ndi kupsinjika kosalekeza panthawi yolimbitsa thupi (kukweza) ndi eccentric (kutsitsa) magawo a masewera olimbitsa thupi.Palibe katundu wakunja amene amaika kupsyinjika owonjezera pa inu.Mulinso ndi ulamuliro wonse pa kukana.Izi zimachotsa kusiyana kosapiririka ndikuchepetsa chiopsezo cha kuvulala.
Pachifukwa ichi komanso chifukwa cha kusinthasintha kwake, ndiGulu la Resistancendizothandiza kwambiri kwa anthu osiyanasiyana.Ndi yosavuta kugwiritsa ntchito chida.Ndizopindulitsa makamaka kwa anthu omwe angoyamba kumene kuchita masewera olimbitsa thupi.Chifukwa cha kusuntha kwake, zimapangitsa kuti zikhale zabwino kwa anthu omwe amayenda komanso kuyenda kwambiri.
Kukuthandizani kukolola zabwino zamagulu otsutsa, tikulemba zotsatirazi zolimbitsa thupi zolimbitsa thupi komanso zokana.Izi zikhoza kuchitika pogwiritsa ntchito kulemera kwa thupi lanu kokha ndi gulu lotsutsa.Cholinga chachikulu cha masewera olimbitsa thupi ndikugwira ntchito magulu ambiri a minofu.Izi zipangitsa kulimbitsa thupi kogwira mtima.Mu ndondomeko yophunzitsa thupi yonseyi, timachoka kudera lina la thupi kupita ku lina.Motero amalola kuchira kwake kwa magulu osiyanasiyana a minofu.
Kuti mupeze zotsatira zabwino, timalimbikitsa kuchepetsa nthawi yopuma pakati pa masewera aliwonse.Sikuti mudzakhala olimba, koma kusuntha kosalekeza ndi kusintha kosinthika kumapangitsa kuti mtima wanu ukhale wochuluka.Mukamaliza seti iliyonse, khalani pafupi masekondi 60.(Ngakhale kuti mukufunika kupumula kwambiri, nzabwino kwambiri. Chitani zomwe zimapindulitsa thupi lanu.)
Ndikofunikira kuti oyamba kumene ayese izi 2 mpaka 3 pa sabata kuti apindule ndi maphunziro a mphamvu.Ngati ndinu katswiri wochita masewera olimbitsa thupi, yesani kusankha seti imodzi kapena ziwiri kuti muzitha kuchita masewera olimbitsa thupi nthawi yayitali.
Nthawi yotumiza: Jan-29-2023