Momwe mungagwiritsire ntchito pedal resistance band pochita masewera olimbitsa thupi

Pedalgulu lotsutsa sali ngati wambagulu lotsutsa zomwe zimangogwiritsa ntchito manja ndi chifuwa.Ikhozanso kugwirizana ndi manja ndi mapazi.Mutha kuyeserera mikono, miyendo, chiuno, pamimba ndi mbali zina.Panthawi imodzimodziyo, kuletsa phazi kumakhala kokhazikika, ndipo chitetezo chimakhala bwino.

1.Kukwera Kwambiri

Konzani mapazi anu pa pedalgulu lotsutsa, pindani ndikuwongola chiwuno chanu, tembenuzirani manja anu kumbuyo ndikugwira chogwirira, ndiye tambasulani thupi lanu lakumtunda ndipo kumbukirani kusunga chiuno chanu molunjika.

2.Supine Lift

Gwirani kugwiritsitsa kwagulu lotsutsa ndi manja onse awiri, yongolani miyendo yanu, ndiyeno yambani kuchita mayendedwe atagona chagada.Inde, simukusowa kupita pansi kwathunthu, chifukwa mutapita pansi, simungadzuke.Ingopitani pamlingo wanu waukulu.Mukamachita izi, muyenera kulabadira kuthamanga kosalekeza ndipo musathamangire kapena kutsika mwadzidzidzi.

3.Kukweza mwendo

Choyamba, khalani pansi ndikukonza mapazi anu pamapazi a pedalgulu lotsutsa, gwiranigulu lotsutsa ndi manja awiri ndi kugona pansi.Wongolani miyendo yanu, sungani miyendo yanu mowongoka, ndiyeno muisunthirenso mmwamba (makamaka pa madigiri 90).Kuyenda uku kumagwiritsidwanso ntchito kwa mikono yonse ndi minofu ya m'mimba, koma imakonda kwambiri kuphunzitsa minofu ya m'mimba.

4.Kukoka dzanja kawiri

Mutha kuyimirira kapena kukhala pa chopondapo.Pitani ku mbali imodzi yagulu lotsutsa ndi mapazi anu ndikugwira mbali inayo ndi manja anu onse.Mukachiponda, kwezani ndikutsitsa.Bwerezani izi kuti mugwiritse ntchito mkono wanu wam'manja ndi ma biceps.

Ndipotu, ntchito yaikulu ya pedalgulu lotsutsa ndiko kuchita masewera olimbitsa thupi m'chiuno ndikusuntha chiuno kuti chichepetse m'chiuno ndikuchita minofu ya m'chiuno.Koma ndithudi muyenera kumamatira kwa izo.Gwiritsani ntchito kwa mphindi 20 patsiku ndikungoyamba kugwiritsa ntchito.Kumbukirani kuchita sitepe ndi sitepe.Chifukwa masewera olimbitsa thupi m'chiuno sachitika kawirikawiri nthawi yabwino, muyenera kuchita masewera olimbitsa thupi musanachite masewera olimbitsa thupi.

Kodi zimakhudza minofu ya m'mimba?Ngati mugona pamsana panu, zidzakhala ndi zotsatira zake.Malingana ngati zingakhudze mafuta m'mimba ya m'munsi kuti akwaniritse zotsatira za maphunziro amphamvu, monga kugwiritsa ntchito ulendo wapansi, kupondaponda.gulu lotsutsa pa madigiri a 90 ndi mapazi anu ndi thupi lanu, kutambasula ndi kusinthasintha, kulimbikira maphunziro a nthawi yayitali , Osachepera 100 nthawi iliyonse.