Kuphunzira kuchita akukokera mmwamba, yambani ndi kupachika pa bala.kukokera mmwambaGwirani minofu yapakati chakumtunda ndikukweza mapewa anu ku msana wanu.Kumbukirani kusunga manja anu molunjika panthawi yonseyi.Chinsinsi ndicho kusunga mawonekedwe oyenera ndikuwongolera kayendetsedwe ka mkono wanu.Mukadziwa bwino njirayi, mutha kupita ku masewera olimbitsa thupi apamwamba kwambiri.Nawa maupangiri angapo okuthandizani kukwaniritsa zabwinokukokera mmwamba.
Malo oyenera pamanja: Kwa akukokera mmwamba, manja ayenera kukhala otambalala pang’ono kusiyana ndi m’lifupi mwake mapewa.kukokera mmwambaUdindo uwu ndi wofunikira pakuchita bwino kwa ma lats.Malo olakwika a dzanja adzaika kupanikizika kwambiri pamapewa ndi kuchepetsa kusuntha.Kuonjezera apo, malo oyenera opachika pansi ndi ofunikira kuti musatenge mapewa anu kumbuyo ndikuwonjezera kukhazikika kwa mapewa anu.Kuchita kukoka popanda kuika manja moyenera kumawonjezera chiopsezo cha kusokonezeka ndi kuvulala.
Banded Pull-Up: Zokoka zomangika zimatha kupititsa patsogolo magwiridwe antchito anu pamasewerawa.kukokera mmwambaZochita izi zimachitika pochepetsa kulemera kwa thupi lanu mothandizidwa ndi gulu lotsutsa.Mukamakoka mabandeji, onetsetsani kuti mukuyenda pang'onopang'ono komanso mosasunthika kuti musabwerere pansi.Kuti mupeze zotsatira zabwino kwambiri, gwiritsani ntchito gulu lodziletsa malinga ngati liri lokhuthala mokwanira kuti lithandizire kulemera kwa thupi lanu.Potsirizira pake, mudzatha kuterokukokera mmwambas popanda gulu.
Nthawi Yolimbitsa Thupi: Kuphunzira kuchita akukokera mmwambazingakhale zovuta.kukokera mmwambaKomabe, ndi mawonekedwe oyenera ndi maphunziro, mutha kukwaniritsa cholingacho pakapita nthawi.Ngati mulibe chidaliro ndi wanukukokera mmwambas, mutha kusintha masewero ena.Mukakhala omasuka ndikukokera mmwambas, mutha kuyamba kuwawonjezera pazolimbitsa thupi zanu.Komabe, khalani okonzeka kuthera nthawi yochuluka mukugwira ntchito imeneyi.Ngakhale mutakhala watsopano kwa izo, pali njira yowaphatikizira mundandanda yanu.
Kukokera Mmwamba: Kusiyanasiyana kwa kukokera komwe kumachitika ndi katundu wakunja kumakulitsa hypertrophy ndi mphamvu.kukokera mmwambaOthamanga nthawi zambiri amachita kukoka kolemetsa ngati kusintha koyambirira.Mungagwiritse ntchito lamba woviika kuti akuthandizeni ndi zolemera.Onetsetsani kuti mukuchita bwino kuti musavulale komanso zowawa.Pophunzira kupanga kukoka, ndikofunikira kuphunzira mawonekedwe abwino, ngakhale sizomwe mumakonda kuchita.
Kusiyanasiyana: Zosiyanasiyana zokoka zimatchulidwa molingana ndi gawo la thupi lomwe limakumana ndi bar panthawi yosuntha.Chifuwa, mwachitsanzo, chimayang'ana pachifuwa pomwe sternum-up imaphunzitsa sternum.Zomalizazi zimafuna kutsika kwapang'onopang'ono komanso kukhumudwa.Mukhozanso kugwiritsa ntchito dip bar ngati kusintha kwa dip.Ndikofunikira kuchita zosintha zokoka mosamala komanso mosamala.
Kukaniza: Mukamagwiritsa ntchito choletsa kukoka, phindu lothandiza kwambiri la chotsutsa lili pa dongosolo la 10kO.Kukaniza kwapang'onopang'ono kumapangitsa kuti zambiri zapano ziziyenda, pomwe kukana kwakukulu kumapangitsa kuti pakhale pompopompo kuyenda.Kukaniza kwa kukoka kudzatsimikizira mphamvu ya pini yolowera.Izi zitha kugwiritsidwa ntchito kukulitsa kapena kuchepetsa kukana kwa chipangizocho, komanso kungakuthandizeni kupanga thupi lamphamvu.Mutaphunzira momwe mungachitire izi, mudzadabwa momwe zingakhale zogwira mtima.
Nthawi yotumiza: May-23-2022