Nthawi zambiri timawona gulu la zotanuka loyimitsidwa mu masewera olimbitsa thupi.Iyi ndiye trx yomwe yatchulidwa pamutu wathu, koma si anthu ambiri omwe amadziwa kugwiritsa ntchito gulu lotanukali pophunzitsa.Ndipotu lili ndi ntchito zambiri.Tiyeni tipende zingapo mwatsatanetsatane.
1.TRX kukankha pachifuwa
Choyamba konzani kaimidwe.Timapanga thupi lonse molunjika, pachimake chimamangirira chiuno kuti chikhale chokhazikika, zidendene ziyenera kuponda pansi, ndipo manja onse awiri akugwira zotanuka.
Mapindani manja anu pang'ono, ndiyeno sinthani mtunda ndi ngodya pakati pa thupi lanu ndi gulu lotanuka.Cholinga chake ndi kuletsa zotanuka kuti zisakhudze thupi lathu tikakankha pachifuwa.
Kenako thupi lonse limatsamira kutsogolo ndikutsitsidwa mpaka manja athu akutsogolo ndi pafupifupi madigiri 90, kenako amakankhidwira mmwamba kumbuyo kuti abwerere ku malo oima.M'malo mwake, mudzapeza kuti izi ndizofanana ndi makina osindikizira a benchi, koma imodzi ili pafupi ndi yokhazikika ndipo ina ili yokhazikika.
Mu pulojekiti yathu ya trx pachifuwa, tiyenera kuwongolera mphamvu zathu ndikukhalabe ndi mphamvu yofanana, kuti trx nthawi zonse ikhale ndi zovuta zofananira.
Potsamira kutsogolo ndikukankhira pachifuwa kuti tibwezeretse thupi lathu, tcherani khutu kusunga kulimba kwapakati ndi kukhazikika kwa chiuno.Musagwiritse ntchito chiuno chapamwamba ndipo musakweze chidendene pansi.
2.TRX y kuphunzitsa mawu
Izi makamaka kuphunzitsa mapewa athu minofu.Choyamba yang'anani ndi lamba wophunzitsira, gwirani zotanuka ndi manja onse awiri, sungani mkonowo pang'ono kutsogolo kwa chifuwa.Popeza kuti kayendetsedwe kameneka ndi kayendetsedwe kamodzi kamodzi, zofunikira za minofu ya mapewa athu zidzakhala zapamwamba.
Panthawi yosuntha, mbali ya mikono yapamwamba ndi yapansi imakhala yosasinthika, mgwirizano wa chigoba nthawi zonse umasinthasintha pang'ono, mgwirizano wa m'chiuno ndi pachimake zimakhalabe zokhazikika komanso zomangika, kayendetsedwe kake kakuyendetsedwa pang'onopang'ono, ndipo kugwedezeka kwa gulu lotanuka kumayendetsedwa. kusungidwa mosalekeza.
3. Kupalasa kwa TRX
Izi zitha kuchita bwino kwambiri minofu yakumbuyo.Kukonzekera kumakhala kofanana ndi maphunziro a y omwe ali pamwambapa.Sungani thupi lanu lokhazikika ndikupendekera pakati pa mphamvu yokoka chammbuyo pang'ono.
Zindikirani kuti mapewa athu ayenera kumangirizidwa mwamphamvu kuti apitirize kumira ndi kukhazikika kwa zingwe za mapewa, ndikupewa kugwedeza mapewa ndi kubwerera kumbuyo.
Kenako minofu yam'mbuyo imagwira ntchito mwamphamvu ndikuchita mphamvu, onjezerani mapewa amtsogolo ndi kusuntha kwa chigongono, ndipo samalani kuti mupitirize kugwedezeka kwa gulu la zotanuka panthawi yosuntha.
Ndiko kuti, mapeto akutali ayenera kukhazikitsidwa, ndipo musagwiritse ntchito mphamvu iliyonse.Minofu yam'mbuyo ikafika pachimake, tikhoza kupuma kwa masekondi amodzi kapena awiri kuti timve kulimba kwa minofu yakumbuyo.
4.TRX kayendedwe ka m'munsi
Malo okonzekera ndi ofanana ndi kayendedwe kachiwiri ndi kachitatu pamwamba, ndi mapazi anu m'lifupi-m'lifupi la mapewa, ndi mapazi anu pansi kuti mukhalebe ndi mphamvu ya gulu lotanuka.Kenako pindani m'chiuno ndi mawondo.
Ngodya pakati pa ng'ombe ndi nthaka nthawi zonse imakhala yofanana.Squat mpaka ntchafu ndi mwana wa ng'ombe kupanga ngodya pafupifupi madigiri makumi asanu ndi anayi.Chochitachi sichimangogwiritsa ntchito minofu yathu ya ntchafu, komanso imapangitsa kuti mawondo ndi mawondo azikhala bwino.
Pazifukwa izi, tikhoza kusuntha pakati pa mphamvu yokoka ku phazi limodzi, kukoka phazi lina kubwerera ku chala chala, ndiyeno kuchita squat lunge ndi mwendo wosachiritsika kumbuyo, kotero kuti maphunziro a mwendo umodzi ndi wokwanira.
Ndakudziwitsani zina zosavuta za trx pamwambapa, ndipo abwenzi omwe sadziwa chipangizochi akhoza kuyesa okha.
Nthawi yotumiza: Jul-05-2021