Lumikizani bandi yachubu yokhala ndi zogwirira pa chinthu chotetezedwa kumbuyo kwanu.Gwirani pa chogwirira chilichonse ndikugwira manja anu molunjika mu T, manja akuyang'ana kutsogolo.Imani ndi phazi limodzi kutsogolo kwa linzake kuti kaimidwe kanu kadzagwedezeke.Imani patsogolo mokwanira kuti mu gululo muyambike.
Bandi yanu yolimbana ndi chubu iyenera kukhala pansi pa makhwapa anu.Gwirani pansi ndi kuyimirira, kuyendetsa mwendo umodzi kumbuyo ndi kutsogolo.Yendani mofulumira, kusunga manja anu molunjika ndi mapewa omasuka.Muyenera kumva izi mu hamstrings, glutes, ndi quads.Malizitsani kubwereza kulikonse mwa kuyimirira motalika, kukweza chifuwa chanu, ndikufinya glutes.
Gwirani mawondo anu mpaka pachifuwa chanu, ndikukubwezerani chammbuyo mpaka gululo litakhala lolimba ndipo zogwirira ntchito zikulozera padenga.
Gulu lotsutsa ndi chidutswa cha chubu chokhala ndi chogwirira kumbali iliyonse, kotero mukhoza kuchigwirizanitsa ndi chinachake ndikupangitsa kuti zikhale zovuta kusuntha mapeto onse.Izi zimapangitsa gulu lonselo kukhala lovuta kusuntha.Zili ngati momwe mumatalikitsira kasupe, m'pamenenso kasupe amayenera kukanikizidwa kwambiri.
Tsitsani thupi lanu popinda mawondo ndi m'chiuno mpaka torso yanu ili pafupi ndi pansi - mudzamva kugwedezeka kwa gululo.Dzikankhireni mmwamba ndikubwereza.
KODI MUNGAIKE PATI BANJA ANU ZOKANANI?
Gwirani pansi, kusunga chiuno chanu mowongoka momwe mungathere.Gulu lotsutsa chubu lidzakukokerani mmbuyo ndipo zidendene zanu zidzatuluka pansi, koma musadandaule, sizikwera kwambiri.Pamene mukubwerera, finyani ma glutes anu.Ngati mukugwiritsa ntchito bandi yolemetsa kwambiri, khalani pamalo a squat ndikudikirira kwa masekondi anayi.Bwerezani masitepe 3 ndi 4 kangapo.
Nanga bwanji ngati ndili ndi kuvulala/kudwala komwe kumandilepheretsa kumaliza masewerawa?
Ngati simukutsimikiza ngati mungathe kuchita masewera olimbitsa thupi kapena ayi, funsani dokotala wanu, chipatala, kapena othandizira ena ovomerezeka.Ngati muli ndi mafunso okhudza zochitikazo, omasuka kusiya ndemanga.
NJIRA YOPHUNZITSIRA
Ndikupangira kuchita masewera olimbitsa thupi kawiri kawiri.
Nthawi yotumiza: Aug-01-2022